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Shamrock Half Marathon

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Member Since:

Jul 14, 2011

Gender:

Female

Goal Type:

Marathon Finish

Running Accomplishments:

Personal Records

  • 26.2----------2:58:45 09/15/2012 Top of Utah Marathon 
  • 13.1--------1:17:55 11/02/2013 Snow Canyon
  • 10k---------38:10  03/2013 Hale Freezes Over 10k
  • 5k----------18:48  09/2012 Spanish Fork 5k

Short-Term Running Goals:

My goal is to continue to enjoy running and maybe get faster a long the way!  :)

Long-Term Running Goals:

Run until I am 100 years old!

Personal:

I decided to join to hold myself accountable for my training and because I love learning from others running experiences.  I just started running a little over a year ago and have a lot to learn.  I work fulltime as a Manager of Telecommunications for Intermountain Healthcare and go to school online through Weber State University.  If you want to know more check out my blog: www.runningfortrevor.blogspot.com

Click to donate
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics 2160 Lifetime Miles: 362.50
Asics Racing Flats Lifetime Miles: 60.20
New Balance Nimbus Lifetime Miles: 443.00
Mizuno Waves Yellow Lifetime Miles: 419.75
Mizuno Waves Pink Lifetime Miles: 493.83
New Balance 950 Lifetime Miles: 406.55
Pearl Izumi's Iso Shift Lifetime Miles: 394.10
Asics Yellow Lifetime Miles: 490.25
Saucony Blue Lifetime Miles: 429.00
Saucony Mirage Pink Lifetime Miles: 574.90
Saucony Mirage Green Lifetime Miles: 461.45
Kinvara 2 Purple Lifetime Miles: 440.25
Saucony Mirage Blue Lifetime Miles: 443.60
Orange Mizuno Waves Lifetime Miles: 510.25
Kinvara Pink Lifetime Miles: 475.54
Altra Olympus Purple Lifetime Miles: 22.70
Virrata Pink Lifetime Miles: 11.30
Slow milesFast milesTotal Distance
297.4063.30360.70
Saucony Blue Miles: 130.05Asics Yellow Miles: 81.50Saucony Mirage Pink Miles: 127.95Pearl Izumi's Iso Shift Miles: 21.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.55Calories: 0.00
Slow milesFast milesTotal Distance
10.400.0010.40

Easy run.  Kept the incline on the treadmill at 2% with the last .25 of the first 6 miles at 4-5%.  I started at 7mph and gradually increased until I finished at 7.6.  Overall pace for the run was 8:17.

Where is everyone running long this weekend?  I woke up to 6 inches of snow in Payson and it looks like its suppose to continue snowing throughout the day.  They literally do not plow the roads at all and I'm trying to figure out what to do for my LR.  Kind of weird that we got more snow on March 1st than we got all winter.

PM: 2.2 miles with the pup on the track.  Slushy, wet mess.  My feet are still frozen. brrr

Saucony Blue Miles: 10.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.60Calories: 0.00
Comments(13)
Slow milesFast milesTotal Distance
9.000.009.00

30 minutes weights.  pushups/planks & worked shoulders/back.  I really love lifting somedays and I think I will focus on it more after Boston.  We shall see.

9 miles on the treadmill.  Pretty uneventful run.  Played with the incline a bit but kept it mostly at 1.5-2%.  I didn't feel as great as I did yesterday bit still an okay run. 

Me and JulieC are meeting at the Movie Theatres in Orem tomorrow morning at 7:30am and plan to run 18-20 miles.  Anyone is welcome to join.  Pace will be 8:00-8:30 with the last 4-5 miles faster if it isn't too slick out.

Asics Yellow Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.60Calories: 0.00
Comments(10)
Slow milesFast milesTotal Distance
17.003.0020.00

Tough 20 for me this morning.  Met up with JulieC and Cam in Provo and the plan was 16 at a moderate/easy pace with the last 4 at marathon tempo pace.  I'm not sure if it was the cold weather, the peak mileage week (76 miles), or lack of fueling.  I forgot to eat breakfast which is pretty normal for me.  I never eat breakfast before I run but I do always try to eat something before a LR and just plum forgot this morning.  I think it may have been a combination of all 3 elements that made this not such a great run for me.

Anyway the first 16 miles flew by and I felt okay.  We averaged around 8:10-8:15 pace.  I could tell I was running low on energy and that running any faster was going to be questionable but I still wanted to give it a whirl.  Tempo miles were 7:29, 7:30, 7:32 and then Cam and I both just crashed.  I just knew I didn't have it in me and that pushing myself at this point was pointless.  I basically hit a wall like in a marathon and my calves tightened up too.  It was weird.  It probably didn't help that we were running up University Avenue.  It is not that uphill (maybe .5-1% grade?) but it was enough for me at that point. ha!  Anyway I jogged the last mile and called it a day.

Overall AP for the run was 8:07.  I was pretty frustrated initially but 20 miles is 20 miles and it is miles on my feet that count. 

Thanks for organizing the run Julie and completely crushing your 4 fast miles.  you rock!

Saucony Blue Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.80Calories: 0.00
Comments(5)
Slow milesFast milesTotal Distance
6.000.006.00

Easy recovery miles. 8:37 pace.  Did my 5 mile loop and added on a mile.  Such a gorgeous day out.  After my run I walked with my friend Julia and the pups for an hour.  I might have to head outside again because it is just so nice out.

Asics Yellow Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.60Calories: 0.00
Comments(1)
Slow milesFast milesTotal Distance
11.100.0011.10

30 minutes weights

8 miles on the treadmill....I think if my math is correct.  Changed treadmills x3, bathroom breaks x2, phone calls from work I had to stop and take x2.  Felt like the most unproductive run of my life. ha!  At least I put in the miles.

PM:  5k with the pup.  8:30 pace. Wore shorts. :)

Asics Yellow Miles: 3.10Saucony Blue Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.20Calories: 0.00
Comments(2)
Slow milesFast milesTotal Distance
2.008.2010.20

15 minutes working shoulders.

10.2 miles with 8.2 at a sustained tempo pace.  First of all not that this matters to anyone but me but I 100% anticipated doing this workout outside this morning.  The treadmill makes tempo runs very easy to plug in the pace and go to town and I wanted to see if I was capable of controlling the pace on my own.  But I woke up to 25mph gusting winds in Payson and I am just not that hardcore to attempt a tempo workout in those conditions.  Those of you that nail all of your workouts outside no matter what are truly hardcore!

Warmed up on the treadmill 1.4 mile @8:34 pace.  Switched treadmills and gradually worked into a comfortable 7:30 pace.  kept it there for the first half and then gradually increased the speed every 10 minutes.  Finished with 8.2 miles in 60 minutes - 7:20 pace.  Quick cooldown of .6mi @8:34 pace.  A good solid workout that definitely helped boost my confidence after Saturdays epic fail!

Saucony Blue Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.80Calories: 0.00
Comments(4)
Slow milesFast milesTotal Distance
11.000.0011.00

30 minutes weights.  pushups/planks/triceps

7.55 mile recovery run.  8:20 pace/2% incline.  This is the pace I will be pacing (1:50) at Riverton so I wanted to practice.  It feels pretty comfortable so hopefully I can do a good job!

Great blog post from Camille Herron about Overcoming stress fractures.  I am not dealing with an injury now but her advice for prevention is awesome.  http://camilleherron.com/2011/05/11/overcoming-stress-fractures/

My favorite thing that she says is:  I suffered stress fractures with only 20-30 mpw (nearly all high intensity running)…. yet I’ve had none with years of 120-130+ mpw of mostly slow mileage! Folks, you won’t get hurt running easy mileage or easy high mileage…. but I can guarantee you may get hurt if you do too much high intensity running, day after day!

I know Jake has been preaching this for a long time but I am one of those people that needs to hear it over and over again. 

PM:  ran easy for 30 minutes/3.5 miles

Asics Yellow Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.80Calories: 0.00
Comments(7)
Slow milesFast milesTotal Distance
8.403.0011.40

Not even sure what to say about this workout.  Why are our bodies so weird sometimes?

Warmed up for 20ish minutes 8:34 pace and then went into the 400s.  I wanted to keep the recovery short so I stuck to about 200 meter recovery (or 90 seconds).  I felt pretty good and was rolling along when suddenly I had a SHARP pain on the outside of my left foot.  What the heck!  I slowed down to a jogging pace and realized I was compromising my form completely (running on my toes and inside of my foot) so I stopped.  I stretched out the foot a bit and started jogging again.  After about 8 minutes of jogging the pain went away so I decided to finish out the 400s this time with equal 400 recovery to make sure I wasn't stressing my body too much. 

I am not real sure what to think of all this.  I feel like the foot pain may have been because of the impact of transitioning from fast to slow and I may have just landed funny.  I really don't know but hope it is just random.....

PM:  Got home late (yes 6:30 is late for me) but I had to test drive the foot.  2 miles easy.  It feels just a little funny but definitely not anything like the weird pain I experiences this morning.  I will keep it really easy tomorrow but I think I am in the clear.

Asics Yellow Miles: 2.00Saucony Blue Miles: 9.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Slow milesFast milesTotal Distance
11.600.0011.60

Easy run outside.  It felt nice to be back on my old stomping grounds.  My ears were freezing the first few miles (should have worn a hat) but after that I felt fine.  Started out really slow 8:50 first mile and then gradually eased into a comfortable 8:10ish pace.  Felt great then entire time until the last quarter of a mile when my stupid left foot started throbbing.  I am not sure what to make of this.  It is even a little painful walking now. 

Dr. google tells me it could possibly be peroneal tendonitis?  I don't know but the plan for tomorrow is to keep the LR close to home just incase.   Feeling frustrated and really hope this can resolve itself.  I had a similar problem on my right foot about a month ago and it seemed to go away after a couple of days so hopefully this will be the same.

PM: I planned on going to the gym to lift weights since I have totally slacked off this week but it is just way to nice outside to be stuck in a stuffy gym so I took the pup for a jog instead.  2 miles nice and easy.  My foot does not hurt at all really while running but as soon as I stopped it started hurting again.  Very weird.  The plan is to keep the LR close to home tomorrow just incase.  It will be a major mental toughness test for me since I absolutely hate doing long runs alone.  I always end up running alone in races so it will be good practice.

Saucony Mirage Pink Miles: 11.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.60Calories: 0.00
Comments(9)
Slow milesFast milesTotal Distance
16.104.0020.10

This is going to sound pretty stupid to most of you but for me this was a huge run.  I HATE running long by myself.  Absolutely hate it!  But I knew that for me it was necessary to do at least one long training run solo to build my mental strength.  2 out of the 3 marathons I have raced I have ended up being all by myself and I know it has effected me so I just needed to prove to myself that I was capable of doing a long run alone.  (the furthest I have ever ran alone before today was 15 mi.)

The thought of 20 solo overwhelmed me so I told myself I would just do at least 18.  I woke up and my left foot was bothering me just walking around the house.  Crap!  Took some IB profen and just got going.  Initially I wanted to wait until it was warmer out but I was wide awake and the anxiety of doing this all by myself was killing me so I just went for it.  I promised myself that if my foot was still bothering me after my 2-mile warmup I would quit.  I also planned on running 2 loops around my house so it would be easy to stop and call it a day at any time.

I will let the splits tell the rest of the story. 

1 -8:09 for the warmup mile?  what?

2 -7:46 Whoa!

3 -7:53

4 -8:09

5 -8:03

6 -8:05

7 -7:40

8 -7:40  (decided at this point that I wanted to add on to my first loop and make it an even 20.  I knew my second loop was 8 miles and that I wouldn't want to add on at the end.)

9 -7:51

10 -8:02

11 -7:52

12 -7:49

13 -7:59 (starting the second loop after stopping for water.  Legs felt way heavy after re-starting and I started to worry that I was falling a part.  See how my mental toughness sucks!)

14 -7:50

15 -7:38 (convinced myself I should do 4 marathon tempo miles.  I kept promising myself that if I ran fast until mile 18 I could slow down as much as I wanted or even walk home if I felt like it.  Just push through 4 miles.)

16 -7:11

17 -7:20 (just keep pushing, just keep pushing)

18 -7:21

19 -7:51 (seriously felt like I slowed way down and was shocked I was still running sub-8.)

20 -7:53

21 -8:26

And that is how I ran my very first solo 20 miler.  I should add that I did stop 3 times for 1-2 min each throughout the run.  Once at mile 12 for my only water stop and to shed my hat and gloves. The 2nd time was at mile 14 to eat a Gu and decide whether or not I wanted to throw in the tempo.  I tried the power bar gu that will be at Boston.  Yuck not a fan!  I did find them at Big Lots for 70 cents if anyone wants me to buy them some to try.  And the last stop was a total cheat at mile 17.3 of the tempo.  I stopped at the church quick to shed my jacket.  I was dying of heat!  There was a car at the church so I tried to get inside for water but no such luck.  1 water stop was probably not enough...I was way thirsty by the time I got home.  Anyway re-started and pushed to the finish.  20.1 miles/7:48 pace.  I really wish I wouldn't have stopped to shed my jacket during the last tempo mile but other than that I am really proud of myself.  The route I ran is mostly completely flat with very gradual uphills and downhills throughout.  Think Payson onion days 10k for 20 mi and that is basically what I ran.

Went to the gym and lifted weights for 30 minutes after.

Saucony Mirage Pink Miles: 20.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.00Calories: 0.00
Comments(8)
Slow milesFast milesTotal Distance
6.000.006.00

6 miles easy around my house.  Shorts and a tank top weather. :)

Saucony Blue Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Slow milesFast milesTotal Distance
11.300.0011.30

So hard to wake up this morning.  I really hate daylight savings.  Pushups & planks first and then 9 tired miles on the treadmill.  Pace was around 8.

PM:  2.3 miles with the pup.  I guess Izzy is not used to the warm weather because she got over heated and we had to slow down.  Pace was 8:34.

Asics Yellow Miles: 2.30Saucony Blue Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 116.00Calories: 0.00
Comments(5)
Slow milesFast milesTotal Distance
6.506.0012.50

I hate daylight savings so bad I just had to take a day off of work today. :)  Actually I had a dentist appointment and just decided why not?

Slept in until 7 and then hit the gym for 50 minutes of weights.  Maybe after Boston I will turn into a weight lifter?  yeah maybe not but I do really like it when I have time to focus on it.

10.2 miles running.  3 x 2 miles at MP tempo.  I started conservatively and by the end I ran my last tempo mile in 6:58.  I was feeling good but my calves were sore.  Overall pace was 7:44.  I think I will run pretty flat for the next few days because hills seem to be bothering my calves.

Dentist appointment

Lunch with my Mom

New drivers license

Was planning to deep clean the house but it is already 3:15....this random day off has flown by.  Hopefully I will get out to practice running in the wind seems how the half marathon I am running Saturday is projecting 23mph winds.  Happy birthday to me.  800 foot elevation gain, rain/snow, and 23 mph winds.  At least I will look cute dressed in all green right?

Okay signing off from what just turned into my personal journal. :)

PM:  2.4 miles running so SLOW, so WINDY!

Asics Yellow Miles: 10.20Saucony Mirage Pink Miles: 2.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.80Calories: 0.00
Comments(8)
Slow milesFast milesTotal Distance
10.200.0010.20

I know it is past the window of complaining about DST but man my sleep is so messed up this week.  So tired!

pushups/planks - felt like weaksauce!

Ran for 60 minutes easy, 7.1 miles. 

I learned a very valuable lesson today:  I should always brush my hair out immediately after running in a windstorm.  It took me a full 15 min (I only allow myself 20 min to get ready in the am) just to brush through my rats nest.  Fortunetely I have the worlds thickest hair because I probably brushed out half of it.  ha!

PM:  5k in 26 minutes.  So much for tapering for my race Saturday. ha!  I just like to run. :)

Saucony Mirage Pink Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.00Calories: 0.00
Comments(10)
Slow milesFast milesTotal Distance
12.000.0012.00

9 miles this morning with 8 x 1 minute on/off intervals.  on's were around 6:15-6:30 pace and recovery was 8:34.  Nothing too wild and crazy. 

I am obviously not tapering for the half marathon I am running this weekend and have decided just to make it a part of my training.  It is a tough course and the weather is looking anything but ideal so it will be a good character building run I suppose.  My plan is to make it a marathon paced tempo run and get a good warmup/cooldown to get 20 miles in.  Should be a good workout no matter what.

PM:  3.3 miles with the pup.  Best run I have had with the pup in such a long time.  There was no one on the trail and it was such a nice night.

Asics Yellow Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.40Calories: 0.00
Comments(6)
Slow milesFast milesTotal Distance
8.100.008.10

Met up with Cam with a C this morning for a little jaunt around Provo.  It was so so nice to have company and the weather was perfect.  :)  My legs on the other hand were feeling pretty fatigued.  Pace was 8:08 but effort felt like sub-8.

I do not have high hopes for this race I am running tomorrow.  Just going to try and listen to my body and make the best of it.  I do not have the time or energy to stress about it.

Went to Golds Gym in Provo afterwards for planks/pushups (and to use their showers).  Ran into my friend Janae and she so kindly reminded me of how bad the race I'm running tmr sucks.  Then while driving to work my Dad called and told me his co-workers wife Arrianne Brown (sub-3 marathoner) won it last year in 1:36 and said she wouldn't ever run it again it sucked so bad.  Geez thanks for rubbing it in everyone!!

Saucony Mirage Pink Miles: 8.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Race: Shamrock Half Marathon (13.1 Miles) 01:38:38, Place overall: 4, Place in age division: 1
Slow milesFast milesTotal Distance
5.7513.1018.85

Very, very happy to report that I got exactly what I wanted out of this race.  I realize that the time is not spectacular at all but it was exactly what I was looking for.  Consistent effort and marathon paced tempo miles.

I decided I wanted to use this race as a mini Boston dress rehersal.  I wanted to wear the shorts I plan on wearing at Boston, practice fueling, practice hydrating, just practice a few of the things I feel have hindering me in my marathons.  And I am happy to report that everything went well.  I tried fueling better and more before the race (normally I can barely stomach a measly 100 calorie granola bar) and I practiced drinking at every aide station and actually eating Gu before I am fatigued and not after.  I know these silly little things are not important to most seasoned runners but I know they are elements that have slowed me down in past marathons.

With that said I'll try to keep the report short.  Warmed up for 2 miles with Julia.  As we were finishing we realized everyone was already lined up and the race was starting.  woops!  Started as soon as we got there literally!

The weather blessed me with a birthday miracle and it was incredibly calm until about mile 8 and I had completely changed my bad attitude about the race.  I was just going to make the best of it.  It was my freaking birthday afterall!

Mile 1:  7:10 feeling alright, gradual downhill to start.  Cam met me to run because he wanted a good workout so we chatted and catched up.

Mile 2:  8:01 Holy crap should I call my Mom and Dad to come pick me up?  All gradual uphill but effort felt the exact same as mile 1.

Mile 3:  7:18 Flattened out

Mile 4:  8:01 uphill, uphill, just keep the effort consistent that is your only goal!

Mile 5:  7:55 still going uphill.  At this point I was not worries about pace just looking for consistant effort.

Mile 6:  7:49 started uphill and then flattened out. 

Mile 7:  7:27 flattened out and a little bit of downhill

Mile 8:  7:09 Gu kicked in and I was feeling good!

Mile 9:  7:55 more uphill, uphill, uphill headwind started!

Mile 10:  8:00 straight uphill into a headwind......hang on......just pump your arms.....you can do it!

Mile 11:  7:03  yes I conquered the hardest part of the race, lets throw this down and getter done.

Mile 12:  7:30 one last hill, one last drink of water, you got this!

Mile 13:  6:37  so much for just running a consistant marathon tempo pace....I wanted to be done and everyone around me was encouraging me to finish strong.  This mile there was a bad headwind but it was gradual downhill.  Finally....first real downhill of the race!

Kick .12:  5:52  Wow my legs are capable of moving fast when I see a big sign that says FINISH!

And there you have it!  I realize that the paces are not consistant but the effort was incredibly consistant and that is all that matters.

Cooled down 3.75-4 miles with Julia in a massive wind storm.  The wind truly wasn't an issue until about mile 8-9 and by that point I was so close to being finished I did not let it affect me too much.

Okay off to read everyone else's reports from today.  Thanks to everyone on the blog for your words of encouragement before this race and for being such an amazing example and support system to me. :)

 

Saucony Mirage Pink Miles: 18.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.00Calories: 0.00
Comments(9)
Slow milesFast milesTotal Distance
6.000.006.00

6 easy recovery miles fighting the crazy weather elements.  At least I learned to run into the headwind first so that I get the tailwind on the way back home. :)  8:40 pace.

The good thing is that physically I feel great!!

Saucony Blue Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 116.40Calories: 0.00
Comments(2)
Slow milesFast milesTotal Distance
11.150.0011.15

planks/pushups - I decided that if Kam and Allie can easily plank for 6-10 minutes I could do at least 4 rounds of 90 seconds instead of my normal 60 seconds.  Mission accomplished!

9.15 miles on the treadmill.  super boring, so hard for me to transition back to the treadmill after running outside so many days in a row.  Incline @ 2%, AP was probably around 8:10.  I feel good physically and like I am bouncing back from the half really quick which is a great sign.

PM:  2 miles easy with the pup.  Quite possibly the most unproductive run of my life as Izzy was being a complete tyrant and stopping to sniff/potty/ect every 2 seconds.  Oh well I did clock 2 miles on my garmin so I'm counting it. :)

Saucony Blue Miles: 11.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.00Calories: 0.00
Comments(5)
Slow milesFast milesTotal Distance
8.204.0012.20

30 minutes weights (back & shoulders)

I wanted to try a little speedwork today since I have rebounded really quickly from the half saturday so I started with a longer warmup just to make sure that all bodily parts were functioning properly and then went into fast/slow mile repeats.  fast miles were 7:03, 6:58, 6:58, 6:53.  Nothing to wild and crazy but they felt controlled and good.  Overall I felt great and am happy with the way my body has responded to the higher mileage and harder effort on Saturday.  I finished this workout knowing I could have pushed harder and that was a good feeling.

PM:  3 miles easy.

Asics Yellow Miles: 12.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.80Calories: 0.00
Comments(5)
Slow milesFast milesTotal Distance
11.000.0011.00

pushups & planks.  I did 4 x 90 second planks again....next week I will shoot for 2 minutes.  I can't even fathom the thought of 5+ minutes straight right now!

8 miles on the treadmill easy.

PM:  3 miles easy 8:34 pace.  First mile with the dog. She was overheating! Sheesh it's not that hot.  Anyway dropped her off and went out for 2 more.  My legs and especially my calves are feeling fatigued so I'm going to take a hint and take another easy day tomorrow.  Flat running & no faster than 8:30 pace!!  Putting it in writing so I stick to the plan.

Saucony Blue Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.60Calories: 0.00
Comments(2)
Slow milesFast milesTotal Distance
12.600.0012.60

Slept in clear until 6:10am.  awww that was so nice. :)  I missed my weight lifting session but I'll just drink my raw egg shake or something to make up for it.

9.1 miles outside nice and easy.  First mile was 9:08 and AP for the run was 8:22.  A little faster than the 8:30 pace I vowed to stay above yesterday but in my defense it was dark for most of the run and I had no idea what pace I was running.  It felt smooth and easy.  I made 3 observations this morning.

1 - HS kids really suck at driving.  Seriously pay attention!!  I almost got hit by at least 3!

2 - There is a major lack of street lights in my small town.  It was pitch black the first 4 miles and I was so glad I wore my dorky headlamp even if it does give me forehead acne!

3 - The south 10mph wind that we always get in Payson and that I almost always complain about felt like a breeze today compared to the winds at the Shamrock half Saturday.

Now to run this same route about 45 seconds per mile faster tomorrow. ha!

PM:  3.5 miles easy.  Gearing up for a long tempo run tomorrow. 

Saucony Mirage Pink Miles: 12.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Slow milesFast milesTotal Distance
8.7010.0018.70

Got my LR in and was only 5 minutes late to work this morning.  I'm calling it a victory!  Wanted to get my LR in today for 2 reasons. 

1 - I might be pacing a friend tomorrow at the buffalo 50 miler which will be great miles but not the hard tempo workout I wanted.  I also have some family stuff going on and don't want my run to interfere with that.

2 - I am switching my workouts around next week and will be doing my long tempo on Tues since I have more time that day.  I wanted plenty of recovery in betwen this workout and that one.

The plan was 2 x 5 miles at MP tempo.  I decided to do the same loop twice just to keep things consistant.  Started bright and early with my dumb headlamp again.  Warmed up 4 miles, first mile 8:46.  Felt sluggish but didn't really care how slow the warmup miles were.  First set of tempo miles were 7:28, 7:29, 6:55, 7:09, 7:23.  3 miles easy inbetween sets.  Maybe too much recovery but these miles are all uphill and I didn't want to start the tempo uphill.  Second set of tempo miles were 7:30, 7:23, 7:15, 7:17, 7:18.  First 2 miles of this tempo are gradual uphill, 3rd & 4th mile are gradual downhill and the last mile is completely flat and into a nice headwind this morning.  Just jogged back to my house after the 2nd set 1.7 miles.  I would have loved to get 20 miles in but I needed to get to work and to be 100% honest I was WHIPPED!  This was tough but I am happy with how I handled it.

Overall pace for the run was 7:47.

My Mom is looking for a chiropractor in the north utah county south slc area.  (they live in Saratoga Springs).  She has been dealing with sciatic nerve & back pain since she started running last Spring.  Does anyone have a good recommendation?

Saucony Blue Miles: 18.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.00Calories: 0.00
Comments(11)
Slow milesFast milesTotal Distance
13.300.0013.30

Nice and easy recovery paced miles.  I am really glad I decided to run at home and not join one of the fun group runs because I was honestly doing good to break a 9 minute pace this morning.  I think the AP for the run ended up being around 8:40.  It felt so good to run easy. :)

PM:  3 miles at the track with my Dad.  Good times!

Pearl Izumi's Iso Shift Miles: 10.30Saucony Mirage Pink Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.80Calories: 0.00
Comments(3)
Slow milesFast milesTotal Distance
6.200.006.20

Waited until 10:10 am to run because that is when my Boston wave starts. ha!  It helped that I slept in until 9.  Such perfect running weather today, I could have ran all day. 

6.2 miles easy.  I felt significantly better today than I did yesterday which I think is a good sign that my body is absorbing the workouts well and recovering quickly.

Asics Yellow Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.60Calories: 0.00
Comments(2)
Slow milesFast milesTotal Distance
11.000.0011.00

Pushups & planks.  I took 4 days off of doing any strength training so it was good to get back in the groove.  I only had time for 25 minutes but that is better than nothing I suppose.

8.6 miles on the treadmill.  Varying incline with a fairly consistant 8 minute pace.  Pretty uneventful run but I felt good. :)

PM:  I had to babysit my nephew tonight so me and the pup didn't get out until about 6:15.  The wind had calmed down and the weather was perfect.  2.4 miles nice and easy.

Pearl Izumi's Iso Shift Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.00Calories: 0.00
Comments(3)
Slow milesFast milesTotal Distance
1.0010.0011.00

30 minutes weights

Such an awesome tempo/progression run this morning.  Totally the confidence boosting run that I needed right now in my training.  My legs were feeling nice and fresh after 3 easy days in a row.  I did just .5 mi warmup and then gradually went into the tempo.  7:35, 7:30, 7:24, 7:24, 7:19, 7:13, 7:09, 7:04, 6:58, 6:48.  My friend Candice ran next to me on the treadmill for the first 4 and they totally flew by.  I was glad she was there because I kept wanted to push the pace (I felt so good) but talking to her helped me to stay at a conservative/chatty effort.  After she left I got focussed and down to business.  I felt like I could have kept going but knew this was more than what I wanted and I needed to be smart.  Treadmill incline for first 5 mi was 1.5%, next 3 @ 1%, and last 2 at .5% incline. 

Bib #13745 for Boston!!!  I think it is finally starting to become real to me that I will be running the Boston Marathon!  So incredibly surreal.

 

Saucony Mirage Pink Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.00Calories: 0.00
Comments(8)
Slow milesFast milesTotal Distance
10.000.0010.00

30 minutes weights. planks, pushups, and shoulders.  I can now hold a plank for 2 minutes without too much crying. :-)

7.5 miles running easy.  I think I am officially retiring my beloved yellow asics.  :(  The only thing that really sucks about high mileage is going through shoes like groceries!  Sheesh

PM:  2.5 miles with the pup.  Windy and humid out.

Asics Yellow Miles: 7.50Saucony Mirage Pink Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.20Calories: 0.00
Comments(4)
Slow milesFast milesTotal Distance
10.200.0010.20

Slept in and just ran this morning.  I did a 2 mile warmup and then 3 x 3-2-1 minute on/off intervals.  I was still feeling good after that so I finished up with 5 x 1 minute on/off.  I started out conservatively and by the end was running the 1 minute intervals at about 6:10 pace.  I felt really strong.

Is anyone in UT county interested in getting together for a 5k time trial next Saturday?  I want to torture myself with a 5k to make marathon pace feel easy breezy and the race I was planning to run was cancelled.  Let me know if you are interested.

PM:  2 miles easy

Saucony Blue Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.80Calories: 0.00
Comments(10)
Slow milesFast milesTotal Distance
7.502.009.50

I decided that if I felt okay this morning after some easy recovery miles I would try to finish the last few miles strong.  I am pacing Riverton Half tomorrow so I didn't want to beat myself up too bad but also know I probably wont get anything hard in after the race because of the crazy weather.

First 6 miles were easy recovery (8:40 pace) and then I did just 2 faster miles 7:12, 6:55.  Cooled down for 1.5 mile.  Not too much of a workout really but it felt good to hit those paces without an "all out" effort and I think I will still be good to go for Riverton in the morning.

Saucony Mirage Pink Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.80Calories: 0.00
Comments(2)
Race: Riverton Half Marathon (13.1 Miles) 01:49:55
Slow milesFast milesTotal Distance
18.100.0018.10

I had so much fun pacing the Riverton Half this morning!

Met up with a bunch of FRB peeps this morning.  Me, JulieC, Kelli, Rad, Paul, Andy, and I'm sure I'm missing a bunch more.  Anyway we warmed up 3 miles together before the race.

I was pacing 1:50 with Skip and we had a pretty good group up until miles 7 & 8 when the winds really picked up.  We lost a lot of our group during this gradual uphill/headwind miles but most of them finished right behind us and hopefully we still helped them.  Our official gun time was 1:49:55!  Skip's garmin time was 1:50:02...not sure how that happened.  My garmin auto stopped at the last water station so I have no garmin time.  Anyway I think overall we did a good job and it was a lot of fun.  I never felt like I was pushing and felt really comfortable and relaxed the entire time.  I rarely looked at my watch and think that (8:23) is such a comfortably natural pace for me. 

Cooled down 2 miles with Kelli, Rad, and Paul. 

*Easter egg hunt with the kiddos

*Big lunch with the entire family

*Chased four 2 year olds around for 5 hours. 

*3 mile round trip to the park and back

phew......just sat down for the first time today and I'm exhausted!!

Saucony Mirage Pink Miles: 18.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(9)
Slow milesFast milesTotal Distance
297.4063.30360.70
Saucony Blue Miles: 130.05Asics Yellow Miles: 81.50Saucony Mirage Pink Miles: 127.95Pearl Izumi's Iso Shift Miles: 21.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.55Calories: 0.00
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