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Location:

Phoenix,AZ,

Member Since:

Jul 23, 2007

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

5K: 22:15 (January 2005);
10K-48:40 (November 2005)
Half-marathon: 1:50:25 (, March 2006);
Marathon: 3:54:16 (January 2006)

Short-Term Running Goals:

BQ

Finish half marathon in January 2010

Run consistently

Lose pregnancy weight + 10 pounds 

 


 





Long-Term Running Goals:

Complete an Ironman triathlon; run the Comrades Marathon in South Africa (55 miles)
Marathon: sub 3:30
Half marathon: sub 1:40
10K: sub 42 minutes
5K: sub 21 minutes

Find out what my potential is and reach it.


Personal:

I've been running since high school (mid-1990s) and do pretty well when I'm focused on a goal. My main problem  is running consistently when I'm NOT training for something specific. I'm an attorney, and I've been married to my husband, also a runner, for 5 1/2 years. We live in Phoenix, Arizona.  We had a beautiful baby girl, Caroline, in August 2009.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
573.1949.800.250.280.00623.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.003.800.000.000.003.80

I ran outside in the Phoenix heat tonight.  It was muggy!  I ran on a dirt path near my house when it was getting dark, so I had to avoid potholes, etc.  My pace has been averaging around 9:00 per mile lately, so I was very happy with my performance.  I stopped at stoplights to catch my breath, and I stopped one other time.  It was a great run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Well, tonight was a different story.  It was warmer than last night, 93 degrees, which is actually very cool for a Phoenix summer night.  So my husband and I decided to run outside again.  I kept the 9:00 pace for the first half, but barely.  Then I had to WALK.  Hubby had the watch, so I don't know my exact time, but I ended up walking about a mile.  Back to the treadmill!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

It poured outside today, so the temp was down to the mid-80s, but it actually felt a little cooler, so I was able to run outside!  I did 5 miles in 45:20, a 9:04 pace.  I'm finally getting back down to my "in-shape training pace."  I always try to run the second half faster than the first half.  Tonight I ran my first half in 22:18 (first mile in 8:30) and the second half in 23:02.  The first half felt really easy, even though I seem to be running faster now, which is good, I guess.  I need to work on staying strong for the second half.  My heart rate came down fairly quickly.  I was down to 120 bpm after about 6 minutes.  I'm always going for 5 minutes.  Overall, I'm very happy with my progress lately.

Comments
From Sasha Pachev on Thu, Jul 26, 2007 at 09:13:35

Welcome to the blog!

From michelle on Thu, Jul 26, 2007 at 11:51:58

Hey welcome! So fun to have all these girls on board!

From Sasha Pachev on Tue, Jul 31, 2007 at 13:44:43

Any training since then?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.250.000.000.000.004.25

Well, it's been an interesting weekend.  I didn't run on Thursday because I had something to do after work (I need to be a morning person!!).  Friday my husband and I traveled to Colorado intending to do a long run in the mountains on Saturday.  Our flight was cancelled, they lost our luggage, and we didn't get to CO until midday Saturday.  Our luggage arrived Saturday night, so we had no running shoes or clothes until then.

We were finally able to go today.  We went hiking in the Rocky Mountain National Forest with family members who don't run.  We had intended to do about 6 miles, but it started POURING on us.  I ran back down the mountain.  Once I got going, my body heated up enough to where I wasn't cold, even though I was soaked.  It was actually very liberating.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Back to Phoenix today, with the intention of lots of running this week to prepare for our trail 10K this weekend in northern AZ (and burn off all the junk food from the family reunion!).

It was frustrating to not be able to run, especially because it was out of our hands!  Next time I fly, I'm carrying on my running shoes and clothes!

Thanks to those of you who posted comments.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.700.000.000.000.002.70

We ran 1.1 miles outside and decided to complete our run in the gym because a HUGE storm was coming.  It ended up being a good decision.  The outside portion of the run went fine, but once we got to the gym, I felt awful.  I did some pushups, ab exercises, and squats at the end.

Pace: 1.1 miles outside: 8:21.  1.6 miles inside: 9:06.  Average pace: 8:47

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

I ran on the treadmill tonight and felt generally bad.  Last week was a great week, until the end, and this week is just not going well.  I ran for 30 minutes at about a 9:00 pace.  I can't imagine that a few unintentional days off would set me back that far.  Maybe I'm exhausted from the weekend.  If anyone can offer insight, feel free!

Comments
From sarah on Thu, Aug 02, 2007 at 23:34:10

I always think dehydration among one of the first weird things to make me tired unexpectedly. Did you drink enough? Did you run at a hotter time? If none of those apply and it doesn't happen again I would chock it up to something weird like...oh..female hormones and not worry about it. By the way...I'm Sarah Pachev, the wife of the guy who runs this blog and we are thrilled to have you here. Happy running!!

From James in Sunny AZ on Fri, Aug 03, 2007 at 00:54:59

Another possibility may be sleep depriviation. Without knowing how much sleep you get on a regular basis, I know from personal experience that when I do not get enough sleep, my runs are affected. Not only that, but the rest of my day is negatively affected, even if I run in the morning, which usually has the effect of brightening my entire day. Another possible thing to look at is your diet. If you are not getting enough of the right kind of foods, or perhaps not getting enough vitamins, these would be things to look at also. I finally bit the bullet and decided to start taking a daily vitamin. Good luck, and listen to your body. Overdoing it is a good way to head down the path to injury (I should know, I have done it far too often).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Another mediocre run on the treadmill.  My heart rate was around 180 at the end of my run, and five minutes later was still well above 120.  I ran a 9:05 pace the whole time.  Some of you have sent me suggestions as to why I'm not feeling well this week-thank you!.  I feel like I drink enough water, but maybe I haven't been lately.  My workload has dramatically increased this week to a level where I expect it to stay.  Maybe my body needs time to adjust to a higher level of stress.  My husband is feeling out of sorts also.  We are leaving for a week-long vacation in one week in Connecticut.  I'll be running at sea level, in cool weather, with no work-related stress-yeah!  It will be interesting to see how that week goes.

Tomorrow will be a rest day, and then a 10K in Flagstaff Saturday morning!

Comments
From Brent on Fri, Aug 03, 2007 at 20:12:14

I am no expert, but, when something like this has happened to me, take a few days off, rest and get feeling better. It seems from your race times that there is no way you heart race should be above 150 or so for that pace. I would recommend seeing a doctor, no running until you get better. Scary, as my grandson would say.

B of BS Rools out.

Race: Machine Solutions Trail run (6.2 Miles) 00:00:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.006.200.000.000.006.20

Today my husband and I ran a trail 10K in Flagstaff, Arizona.  I ran the race two years ago, so I was familiar with the course.  Last time, I was four minutes off my goal time, given the high altitude (7000 ft), steep hills, and rocky terrain.

Before the race started, my Garmin froze up and wouldn't work.  At the starting line, the announcer said there were no clocks or mile markers along the course, so I figured I would listen to my body and see what happened: uncharted territory for my type-A self!

The first mile is slightly downhill and on a packed gravel trail, so it was pretty easy.  The big hills are in the second and third miles.  After what felt like about 4.5 miles, I asked a volunteer how much further, and he said three miles.  I wanted to cry.  A little while later, a girl with a functioning Garmin passed me, and I asked her.  She said we'd gone about 5 miles (yeah! I was right!) and told me our pace (bad, bad).  I typically have a pretty strong kick late in my runs/races, and I think I was able to make up some time between miles 4 and 5.5 (estimates!), but I wasn't able to kick in my characteristic finish line sprint.  As I approached the finish line and saw a number I had never seen before in a 10K, I wanted to cry.  We drowned our sorrows in excellent Swedish oat pancakes at breakfast, though.

I have read that one can expect performance to suffer by about 10% when running/racing at high altitude.  I had wanted to run the race at marathon race pace (8:24 for Boston!).  I ended up running about 10% slower than that, so I felt a lot better about my performance after doing that calculation.  However, I will have my work cut out for me this training season.  I'm hoping that last week was just a bad week and that I'll be back to my easy sub-9:00 pace 5-milers and weekend 9:00 pace 10-milers this week.

I'm also trying to lose some weight.  I'm 5'8" and have been at 135 lbs for the last several years but have gained 10 lbs, more or less, over the last eight months.  I know the extra weight is affecting my performance, but I also need the calories to run well.  Since I've started keeping track of my calories, I find that I eat 1300-1400 calories a day, but I'm not losing weight.  Maybe that's too few calories to keep my metabolism going...I'll have to play around with that.

Another week, a fresh start!

Comments
From michelle on Mon, Aug 06, 2007 at 11:45:02

I'm no expert on running or weight loss but I don't think that is enough calories to keep the metabolism up? I'm sure that it's nothing new but more calories as long as they are healthy ones seems to make sense if your running every day. You will need that to keep your energy up, maybe thats why your feeling tired and out of sorts?

From Sasha Pachev on Mon, Aug 06, 2007 at 14:16:34

What was your actual time, how does it compare to the time you ran on that course previously, was it the same course you ran earlier after all, and was it really a 10 K? Based on your description of the course and the race organization, I would not put a lot of trust on the accuracy of the measurements. Also, 7200 ft for a near sea level runner is quite a gain of elevation. Many elite runners perform exceptionally below par their first day at a significantly increased elevation. Also, dirt vs asphalt adds about 5 seconds a mile. In summary, this race is probably worthless for evaluating your fitness unless you could find 10 consistent runners from Phoenix or equivalent elevation that ran it and create a proper statistical profile for that course. Regarding weight/diet - the focus should be on eating healthy rather than on the number of calories. This will give your body a chance to regulate the volume according to your needs. Junk food contains taste enhancers of various kinds that interfere with your body's ability to self-regulate. Draw a red line between yourself and junk food and do not cross that line, keep training consistently without skipping, and the weight will normalize. My wife follows those principles, and has never had a problem with weight in spite of having given birth to our 5 children.

From Sasha Pachev on Tue, Aug 07, 2007 at 14:31:43

To follow up on the comment you left in my blog (BTW, you should always respond in the same place the question was asked, it makes it easier to follow for others, and everybody participating in the thread is automatically notified via e-mail when a new comment is posted).

Are you sure they did not change the course? Losing 5 minutes in a 10 K would take quite a bit of untraining.

Regardless of that. To improve your fitness, the mileage needs to go up. The key is to not skip days. The day simply does not end until you've run your quota. If you can get up to being able to run 10 miles daily, and 15-20 in the long run training 6 days a week, you will see some serious improvements on all distances, but more so as they get longer. You should probably start with 5 miles a day and 10 miles for the long run, then re-evaluate in 2 weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Yeah!  I am back!  Tonight I ran with my husband on the Phoenix Bridle Path, one of our favorite places to run.  It was very humid, but much cooler than normal (about 85 degrees).  We finished in 45:13, a 9:02 pace overall.  I finished the first half in 22:41 and ran the second half in 22:32.  I always try to run the second half faster, and the bridle path is slightly uphill on the return.  Anyway, my heart rate was around 170 at the end and back down to 120 within about 4 minutes.

Interestingly, I "overate" today.  I had a bunch of trail mix and wasn't hungry for lunch.  I finally ate lunch at 3:00 pm.  I wonder if the extra food helped my energy level.  Thank you to everyone who commented on my entries-the tips are helping!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Tonight I ran 5 miles on the treadmill because it was pretty hot outside.  I had a great run: 5 miles in 44:35, averaging 8:55.  I ran the first half in about 22:45 and kicked it up to finish the second half in 21:50.  I ran the last mile in 8:19, a little faster than marathon race pace.

I felt really good throughout the run.  In the middle of my run, I checked my heart rate, and it was about 160 (right where it should be).  After the last mile at 8:19 it was around 180 but fell back to 120 pretty quickly.  In the next 2 1/2 weeks, I'd like to get to the point where race pace feels a lot easier so I can begin my official marathon training feeling strong.

After the run I did 3 sets of pushups and 3 sets of crunches.  I really need to do more strength training, but it will be hard to fit it into my running, especially as the runs get longer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Tonight I did 5 miles on the treadmill (106 degrees outside) and felt great.  I ran it in 45:02, so just over a 9:00 mile.  I started out at a 9:05 pace for the first mile, went up to 8:57 for the next three miles, and ran the last mile in 8:49.  Heart rate at the end was 170 and down to 120 within about 4 minutes.

Feeling good, and hoping to keep it up!!

Comments
From Lybi on Thu, Aug 09, 2007 at 00:40:02

Wow Shauna! Great job & great consistency. I live in the valley, too. I ran outside tonight, but I was taking it really easy, so I didn't notice the heat so much. My best 5K was in the 23 range too, but that was in high school. Maybe one of these days I'll see you at a race. Good luck with your training!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran 4 miles on the treadmill (hot day again) in 36:45 (about a 9:10 pace).  I felt great for the first three miles but got felt a little queasy after that, so I decided to cut the run short at 4 miles.  I've run 5 miles per day for the last three days, so I'm fine with it.  My heart rate was a little lower than normal and returned back to 120 very quickly.  Wonder if it was something I ate...

We leave for vacation tomorrow night.  I'm going to try and squeeze in a run after work (our flight leaves at 11:30 pm).  The real challenge willl be keeping up the running on vacation.  My husband and I usually go, go, go on vacation and are too tired to do anything but crash, and then sleep late.  This will be a more low-key vacation (I think) with the majority of the time spent with my family on the beach.  So, we're taking lots of running clothes and hoping for consistency.  I think I'll have Internet access on my mom's laptop, so you all will see how I do!

Comments
From Holly on Sat, Aug 11, 2007 at 14:17:04

I wanna go! hehe We went on our first vacation ever this summer, and it included the beach. I loved it and want to go back - soon! It'd be awesome to run on the beach. The breeze, the soft sand, the cool, far-reaching water - sooo invigorating and peaceful all at once. I guess it depends a lot on which beach you go to, but hey, once you make the trip all the way out to CA, going a little ways to a different beach felt so minimal to us. We visited Newport & La Jolla Cove beaches. We drove along the Old Coast Highway, which was really fun, too. Have fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

We arrived  at Groton Long Point, Connecticut yesterday afternoon, and this place is beautiful!  Our flight was delayed (bad luck with flying lately!), and we hardly slept on the plane at all, so we are still recovering from jet lag.

I basically didn't sleep at all Friday  night, slept 9 hours last night, and just woke up from an hour and a half nap!  My husband is still asleep.

My mom's new house here is right on the beach, and there is a boardwalk that stretches around the sound.  I'm looking forward to running there.  There is also a state park nearby with a lot of trails.  The town in general is runner-friendly.  There are not a lot of cars, and there are people on bikes everywhere.  We plan to run tomorrow when we are fully recovered from jet lag.  We also have kayaks, so we plan on exploring the area that way as well.

In the meantime, we're eating very well!  Last night, my mom's husband cooked clams, shrimp, and lobster.  We each had our own personal lobster, which I've never had before, so it was quite the experience!

We had fully planned on running today, but we still have no energy!  I guess it takes a while to catch up when you basically miss an entire night's sleep!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

We ran 5 miles in 46:41 (9:20 pace) along the beach in CT.  It was a beautiful day: about 70 degrees but humid!  We actually ran on the boardwalk or the sidewalk adjacent to the beach.  We ran a little slower than usual, but my heart rate came down very quickly.  Of course, it was my first run in three days, so it will probably take a couple of days to get back up to speed.  My husband and I have heard conflicting things about running in the sand.  I've heard it's good for you (I've done it, and it's very difficult), but he heard it's bad for you. 

After our run, we kayaked in the ocean for about an hour.  It was really fun and a good workout.  We kayaked over to another beach and found two giant dead horseshoe crabs.  they look a little bit like stingrays but with hard shells.

Tomorrow we're going to visit friends in the Hamptons.  Hopefully we'll be able to squeeze in a run down there.

Comments
From Michelle on Tue, Aug 14, 2007 at 02:36:45

That sounds like a lot of fun! The run and the kayaking, just on vacation!

From Lybi on Tue, Aug 14, 2007 at 17:03:20

Wow, I'm jealous--have a great time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

We did 5 miles along the beach again today-beautiful run!  It was not as humid as our run on Monday, and we finished in 44:40.  We ran the first mile in 9:20 and got to the halfway point at 22:28, so we picked up some speed to about 8:50.  We ran the second half in 22:10, and our pace varied a bit, from 8:28 to 8:50, according to my Garmin.  Our average pace was 8:56 with my heart rate around 160.

Our marathon training plan is based on heart rate and time spent running, rather than mileage, for some of the runs.  So, we have to figure out our max heart rates before we start.  I know that the 220 minus your age won't be accurate for me, because my heart rate can go up to about 200, and I'm almost 30.  I found some articles on the subject, so we'll be doing some scientific tests when we get back to AZ!

Comments
From Sasha Pachev on Thu, Aug 16, 2007 at 11:08:54

I would recommend going by feel rather than HR. HR is good if you've been tracking it for a while, and if your HRM does not flake out on you. I use it only as additional information, if HRM is working right, I may set a goal not to exceed a certain HR on an easy run, more as a game than anything else, but in a tempo run I always go by effort and just watch HR out of curiosity, and to have some insights on what the limiting factor is.

From wildbull on Thu, Aug 16, 2007 at 11:30:46

if your interested in running a certain time in a marathon. Training with that in mind is very importantant. setting up a specific training plan with goals from each work out! sticking to the training plan you have chosen is also a challenge. keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Today we ran along the Charles River in Boston.  What a beautiful city!  Our hotel was in a very good location, right off Beacon Street on the Freedom Trail, but we had a hard time finding the river.  We probably walked a good 1-1.5 miles to find the trail.  We ran for about 48 minutes.  My Garmin said we went 5 miles, but I think we went a bit farther, because the time was  a little off, and the Garmin has a hard time keeping the signal with so many trees.

This afternoon, we went on a bike tour of Boston.  We had signed up for a guided tour on bikes, but we greatly underestimated how long it would take to get to the bike shop, so we missed the tour!  We rented the bikes anyway and did our own self-guided tour.  It was scary at first, riding in the traffic, but we got the hang of it after a while and ended up really enjoying ourselves.  We rode for almost 3 hours, and I have no idea how far we went!  All I know is, I am all fired up about running the Boston marathon after seeing it on foot and bike!

I wasn't able to run as much during our vacation as I wanted to.  Most of our vacations are whirlwind tours where we don't have any time or energy to run, so this was actually better than most.  And I am so spoiled now after running in the beautiful weather.  Time to fire up the treadmil again!  I feel good and well-rested for next week! 

Comments
From Brent on Sun, Aug 19, 2007 at 23:08:47

Good luck on your BQ. When is the next marathon? Reading your blog comment about the Garmin, both me and my wife have Garmins, we can be as much as .13 difference between us on an 8 mile run. The Garmin quite often has me running much slower than I expect. Trees and underpasses. No experience like the Boston Marathon, I ran the 100th running in 1996, hope you qualify. Oct. 1 starts the qualifying for both the 2008 amd 2009 race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.750.000.000.000.002.75

Tonight was my first run back in Phoenix on the treadmill.  I was feeling out of sorts, as you can probably tell by my distance.  I finished in 24:50, a 9:01 pace.  I got almost no sleep Saturday night because of our traveling home from Boston, and I think my body was still a little off today.  It's probably a good thing, though, because I am going to run tomorrow morning.  I have commitments after work tomorrow and Wednesday, so I'm trying the morning thing.  As I have said before, I am NOT a morning person, so we'll see how it goes.

After the run, I did some weights: several ab exercises, seated row, pushups, etc.  I tried to do some lunges, but my legs felt like jello.  I know I need to strength train, but it's so hard to find the extra time.  Also, many times I find that I'm so sore I can hardly run the next day.  Has anyone incorporated strength training into marathon training without spending every spare moment working out?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Well, I did it...barely!  We got up at 5:30 and ran outside on the Central Ave. Bridle Path, which was packed.  We started out at our normal pace or faster (9-minute mile) and were barely slogging 10-minute miles by our turnaround point.  I ended up running for 40 minutes and walking the rest.  It was discouraging, but I think it will take time to get my body used to running in the morning.  Plus, we just ran last night.  I'm hoping to get to bed earlier tonight (I got 7 hours of sleep last night) and do better tomorrow morning.

Comments
From Lybi on Tue, Aug 21, 2007 at 11:45:27

Good job Shauna. I know, running in the morning is harder--at least until you get used to it. It really is cooler, though. Thank goodness there is some redeeming quality to those morning runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Well, it's been a stressful week.  I have my first arbitration tomorrow and have been holed up at work.  When work gets stressful for me, everything else (including exercise) tends to go out the window.  I know things will get easier once I've been practicing law longer, but things like this tend to eat up all my time now.  I know it gets better, because I sometimes run with a whole group of attorneys who obviously have time and energy to train for marathons!

So, hopefully my preparation for tomorrow will pay off, and I expect that it will go fine.  Luckily, busyness at work comes and goes in spurts, so I won't be this busy all the time.  I'm looking forward to running after the arbitration is over!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Today is officially the start of my marathon training program.  It's an advanced program that I got from active.com.  It consists of moderately high mileage with 1-2 speed sessions per week after the first month or so, lots of running at marathon race pace, two 20-milers, and one 22-miler.  I've done two 20-milers in training before, but never more, and never anything over 20 miles, so that will be interesting!  Luckily, it starts easily, with only 8 easy miles this weekend.

Another interesting feature of this program is that most of the weekday runs are laid out by minutes running, rather than miles.

My husband and I did just under 5 miles this morning (45 minutes).  We got up at 5:45, a little later, because my schedule allowed it today.  It is SO HARD to get up-have I said that?!  My husband leaves today for most of the week on business, so I knew our run would be the last time we would spend together for most of the week.  That helped me get out the door! Anyway, I felt like I slowed WAY down in the second half of the run, but I finished in 45:51.  My slowdown of almost a minute was significant, but not as bad as I thought.  Now that I am officially in training, there are NO more excuses to skip runs, not even a crazy work week!

Comments
From Mark on Wed, Aug 29, 2007 at 15:37:13

Good luck on your program. Sounds like you are off to a good start. When I get too busy or too stressed to run or workout I tell myself that now is the time I need it the most. I tell my wife this too when she is thinking about skipping. She will also use it back on me if I "forget" :)

Also, written programs prevent me from skipping runs, seems to work for you too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.550.000.000.000.005.55

Tonight I ran on the treadmill for 50 minutes.  The training plan called for one hour of running with 4-6 surges of 30-60 seconds each: a fartlek workout, I guess.  I did four surges for one minute each at 8:19 pace, and the rest of the time I ran at a 9:05 pace.  I started getting tired after about 42 minutes, but I held out until 50 minutes, and then I was DONE!  There was no way I was doing the last 10 minutes.  My heart was racing, and it took over 10 minutes to get back down to 120, which worried me a little.  I ate normally today, but I probably didn't have enough carbs with lunch.  And I had a stressful day at work (seems to be the norm these days!).

My husband is in Texas, and he had quite the obstacles to running tonight!  It was super hot and humid, so he opted to run on the treadmill inside the hotel, but when he got to the fitness center, it was empty!  (it was fine last night).  So he decided to run outside anyway.  He tried to get water, and the hotel was out (!), so he took some money on his run so he could stop at a gas station.  He forgot his watch, so he took his cell phone with him to keep time!  But he ran for an hour, hills and all!

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I did a Pilates video at home, which felt SOOOO good!  I haven't really done it on a regular basis.  When I ran the PF Chang's marathon in 2005, I did Pilates twice a week for about the last six weeks of training.  I don't know if it improved my running, but I saw visible results very quickly.  And it sure feels great!

Visible ab muscles, here I come!

Comments
From Sasha Pachev on Mon, Sep 03, 2007 at 20:26:16

What I found is that non-running activities are great if you have the time for them and if they do not take away from your running mileage. Otherwise you lose a lot more in aerobic fitness than you gain in the contribution of flexibility/strength to your running speed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.020.000.000.000.005.02

Tonight I ran on the treadmill.  I finished the run in 45 minutes, so I averaged just under a 9:00 mile.  I felt surprisingly good, given the fact that I had just been bowling for 3 hours and ate pizza.  Our whole office went bowling, which was fun.  I think I'm going to be sore tomorrow!  Anyway, the run felt good.

I'm following the training plan, which calls for cross training on Wednesdays.  So, yesterday I did Pilates.  It felt really good, but I don't know if the schedule will work for me.  It calls for running on Mon, Tues, Thurs, Fri, and Saturday, and cross training on Wednesdays.  But, since I usually run at night, I would be running on Friday nights and then turning right around and doing long runs the next morning.  I'm going to tinker with the schedule a bit and figure out what is best for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I ran 8 miles outside this morning.  It was hot, but the heat didn't seem to bother me.  The battery in my Garmin went out, so I had to rely on someone else's watch.  According to him, our total time was 1:17, which is MUCH slower than I need to be.  I don't know how accurate the time is, though, because we stopped for a bit to wait for someone, and I don't think he stopped his watch.

Today I officially enter a new age group (30-34)!  I'm glad I began my 30's doing something healthy...and then I had In n Out Burger for lunch!

Comments
From lybi on Sat, Sep 01, 2007 at 23:59:33

HAPPY BIRTHDAY! Oh no, now you're in my age division! I am almost exactly 5 months older than you. So respect your elders, and let them go first. : )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Today I did 5 miles on the treadmill in 45:45, a 9:05 pace.  I felt really good throughout the run, until the end when I started cramping a bit.  I attribute that to the giant salad I ate for lunch too soon before the run!  I powered through and did fine, though.  I finished off with a few squats, lunges, pushups, etc.

I got the new Garmin 305 for my birthday, and I can't wait to use it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.060.000.000.000.006.06

We ran on the canal this morning.  It was very nice outside, surprisingly.  Unfortunately, my performance was terrible.  It was all I could do to keep a 10-minute mile.  I did 4 pick-ups for a minute each.  The first two were at 8:45-8:50 pace, the third was 8:20-8:30, and the fourth was barely below 9:00.  I think some of the reasons for the poor performance were: restless sleep last night, running yesterday afternoon at 3:00 (not enough rest/recovery), followed by one set each of squats and lunges (I'm sore!), and no food before I ran this morning.  Total running time was 59:50, which was an average pace of 9:52.  It was really discouraging, and I'm hoping tomorrow will be better.

I ran with my new Garmin, but the heart rate monitor didn't work!  I'll have to play with it tonight and see if I can figure it out.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Now I know why I don't strength train!  I did one set each of squats and lunges with no weight on Monday afternoon, and I can barely walk today, much less run!  I went to bed at 9:45 last night with the intention of running at 5:45 this morning.  When 5:45 rolled around, I couldn't get out of bed!  So annoying!

Maybe I'll try to walk around my neighborhood tonight after dinner and see if I can shake some of this soreness

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran this morning, and, once again, it did not go well.  I was supposed to go 45 minutes and could barely eke out 38, with lots of breaks!  When I got back home, crying, my husband suggested that maybe I put too much pressure on myself regarding my running performance to the point that I don't enjoy running.  I think he definitely has a point.  When a run goes badly, it affects my whole day, especially when I run in the morning.  If an evening run goes badly, I'm annoyed only until I go to bed!

I realized this morning that running in the morning makes me dread running.  I don't like feeling that way, so I'm going back to nights (except for long runs)!  I really think that my body just doesn't function as well in the mornings!

Comments
From crumpyb1 on Fri, Sep 07, 2007 at 22:01:35

Sorry to hear about bad run. I hope your evening runs go better.

How do you like your Garmin 305? How does the heartrate feature help you in your workouts? Just curious. I'd like to get one for Christmas.

From Shauna on Sat, Sep 08, 2007 at 12:50:22

I LOVE the Garmin 305. The training plan that I'm currently following calls for running at certain intensities for a certain amount of time, rather than by mileage (except the long runs). I find the heartrate feature to be most helpful during lower intensity runs. In theory, making sure I keep my heartrate low ensures that I don't overdo it on a recovery run. BUT, I still need to figure out my max heart rate for this method of training to be effective. 220 minus your age is not accurate for me, so I'm going to have to figure it out some other way.

The other thing I really like about the Garmin is the fact that it's much smaller than the 201 version. I still need to play with it some more to get familiar with the other features.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.020.000.000.000.009.02

I did my group long run this morning at 5:30.  It's funny that I can't seem to drag myself out of bed on weekday mornings, but I'm fine with it on Saturdays.  It helps that I can take a nap today and that my husband is on the way to get breakfast burritos as we speak!

I felt pretty good today.  Total time was 1:24, a 9:19 pace.  My goal is to increase my long run pace to 9:00, except when I'm running at goal race pace (8:24).  I probably went too fast today-I was trying to keep up with the group.  My heart rate was way up at the end, but I attribute some of that to cardiac creep.  Miles 4-7 were done much faster, for some reason.  I took a Gu at mile 5, which helped, and helped myself to some Gatorade at a random cooler later on.  It was a good run, overall-I feel like I am improving.

For all of you Valley of the Sun people, I have helped organize a race that is next Sunday, September 16 at 7:00 am in Tempe.  It's called Race Judicata, and we have a 5K, 1 mile, and kid's dash.  The proceeds go to the various community projects that the Maricopa County Bar Association Young Lawyers Division participates in.  You can register on active.com.  By the way, the t-shirts are awesome!

Comments
From crumpyb1 on Sat, Sep 08, 2007 at 21:10:45

Thanks for the information about the 305. I hope you are able to pinpoint your exact Maximum Heartrate.

I do have another question. How did you pick your training program? I'd love to hear more about your workouts. I am not as close to a 3:40 marathon as you are, but it's one of my goals.

Good luck with your race. I was thinking on my run today, how Arizona's weather is about to become perfect for runners again. I am a little wary of Iowa's winter winds. I hear they aren't pleasant.

From Shauna on Sat, Sep 08, 2007 at 23:01:03

I got my training program from Active Trainer through active.com. I plugged in some basic info, such as current mileage, current race times, goal times, etc., and it spit out a program for me. It's going to be pretty challenging, with two 20-mile runs and one 22-mile run. I've never gone over 20 miles in training. Weekly mileage starts at about 25-30 and goes up to over 40, I think. There is some speed and tempo in there, which I did in my last marathon training, and took 17 minutes off my previous time. I definitely think it helps. Sasha has given me some good advice as well regarding volume of training, based on my current fitness level and goals.

It looks like our PRs are about the same, so you are probably closer to a 3:40 marathon than you think! Frankly, it is going to take A LOT of work for me, but I'm up to the challenge.

Yes, it is about to become beautiful weather for running here in Phoenix. The major downside to living here is that, to do any of the big fall marathons (Chicago, New York, Marine Corps, etc., all of which I want to do), we have to train in the dead heat of summer! Good luck with the cold-weather running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Today I did 4 miles on the treadmill.  It's mid-September and still 105 degrees outside!  I felt OK but kind of lethargic.  I was wondering why, and then I realized that I hadn't eaten in almost 5 hours!  I also had just been to the dentist and had a fluoride treatment where you can't drink water for a while, so I was probably a little dehydrated too.  I ended up cutting the run a little short.  I ran a 9:05 pace.  I'm glad I cut it short because I'm going to run tomorrow morning, and I want my legs to feel fresh.

I bought new shoes, my first pair of Asics, the other day.  Today was my first run in the new shoes.  I've been getting blisters lately, and I thought it was the shoes.  But I got them today too!  I just need to break down and buy enough cool-max socks to last all week.  They're expensive!  Not as much as the $100 running shoes, but still!  I like the shoes, though.

Comments
From Michelle on Tue, Sep 11, 2007 at 02:32:44

I'm just wondering if I have ever gone 5 hours because I FORGOT to eat? Great pace despite proper nutrition and hydration!!

From Shauna on Tue, Sep 11, 2007 at 15:53:05

Ha! I actually had a HUGE lunch, so I wasn't hungry for my normal afternoon snack, and then I went to the dentist, time went on, no food...

Hope you enjoyed your massage. :-) It sounds wonderful!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles, yeah!  I don't know what got into me, but it was good!  I ran a 9:05 pace on the treadmill to finish in 1:03:45.  I felt great the entire time, and my heart rate stayed low.  I was well hydrated and had eaten well throughout the day, and my mp3 player was playing good music.  I love runs like this-they make my day!

Comments
From crumpyb1 on Thu, Sep 13, 2007 at 22:21:52

Congratulations on a great run. Ya, I take Will in a jogging stroller. On Saturdays, I run by myself. I've just started doing "fast" runs with Will. My times make me wonder if I could run even faster without him.

I was meaning to ask you how your race turn out on Sunday. Did everything go smoothly? And thanks again for answering my questions the other day. I am going to check out active.com.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.600.000.000.000.004.60

Tonight I ran outside.  I just checked the weather, and it said it was 99 degrees, but it felt cooler.  Or maybe my body is actually getting used to the heat, just in time for it to cool down!  Anyway, I did an easy recovery run.  It was good but a little scary in the dark.  The path is a dirt path, and it's pretty bumpy.  I had to rely on the cars driving by to illuminate it.  Hopefully I'll get a headlamp for my birthday.  If not, I'm going to buy one.  I twisted my ankle badly several years ago running in the dark (6 weeks before my first marathon, which I couldn't do because of the ankle), so I'm very careful about it now.

Good run, overall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I did 10 miles on the canal this morning with my normal group, although I ended up running alone most of the time.  The rest of the group is faster than me right now.  I started out with a friend doing about a 9:15 pace, and I felt like I was going WAY too fast, so I dropped back.  I met up with the group a little before mile 4.  They turned around, so I met up with some other people who I ran with until my turnaround at mile 5.  They were running 20 miles, and I think we were doing well over 10-minute miles.  I hit 5.1 miles right at 50 minutes, so my splits for the first half were about 10 minute miles overall. 

I felt a little better on the way back and decided to pick up the pace.  I ran the second half in 47:30 (9:30 pace), and I'm glad I was able to speed it up.  There were SO many people out there by then, which translates to a lot more water and Gatorade stops.  I was glad for all the Gatorade, because I didn't have any Gu today.

I feel good, but I need to get my long run pace down to 9:00 miles.  I'm confused about my slow pace today, especially since I did 7 miles the other night at 9:05 pace with no problem.  I felt fine today, but I just couldn't go any faster.  But, I've starting my marathon training a full month earlier this year, so hopefully I'll be up to speed in a couple of weeks.

I have a 5K tomorrow morning!  I've helped organize the race, and I'll run it if my legs feel fresh.  Actually, I plan on jogging it as a recovery run.  BUT, we'll see what happens when I actually get out there.  I won an age group prize last year, so my competitive juices might get flowing once I'm at the starting line!

Comments
From crumpyb1 on Sat, Sep 15, 2007 at 21:46:21

I bet your adrenaline will kick in. You'll start passing runners and won't be able to stop. I love that feeling!

For some reason, I thought the race was last Sunday. Sorry about that. Well, I hope you enjoy it and all goes smoothly. Good Luck.

Race: Race Judicata (3.1 Miles) 00:26:20, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.003.100.000.000.003.10

Today I ran the race that I have helped organize for the past 9 months.  I woke up at 3:45(!) to get to the race site to help set up, and the race started at 7:00.  It is still hot this time of year in Phoenix, and this morning was no exception.

I started at the back of the pack and had to pick through some runners.  I know that's bad and wastes energy, but I tried to keep the darting around people to a minimum.  The course makes several sharp curves for the first quarter mile, so it's hard to pick up any real speed.  I ran the first mile in 8:10 and hoped to gradually speed up.  I didn't really have a time goal, but I hoped to beat my time at this race last year, which was an 8:11 pace.  One weird thing was that I kept passing people, even though I slowed down to an 8:30 pace after the first mile.

In my entire history of running, I have never worked out the day before the race (except maybe in high school), so I didn't really know what it was like to race on tired legs.  However, yesterday I not only worked out, but I did a long run of 10 miles.  So I was TIRED today.  I'm not thrilled with my time, but I can cut myself some slack because of the workout yesterday and my lack of sleep!  My heart rate recovered quickly after the race. 

So, I ran the entire race at an 8:23 pace, which I hope to be my marathon pace.  Gotta pick it up!  I think we start more serious speed training this week.  I'll tell you all right now, I'm taking tomorrow off-my legs need it!

Comments
From Kerry on Mon, Sep 17, 2007 at 11:29:34

Congratulations on hanging in there and winning third place in your age group! It can be really tough to race right after doing a long run. You've earned a day of rest.

From Sasha Pachev on Mon, Sep 17, 2007 at 11:31:27

Shauna - the problem is not the lack of speed, it is still the lack of based. You did better in the first two weeks of September than in August. However, there are still some things that I think can be done better. Do not run less than 5 miles on any day, but at the same time do not run more than 8, even in the long runs. Train 6 days a week with one off, no exceptions, no excuses. Do not do anything that would interfere with your ability to cover 5 miles at 11:00 mile pace. You can pick up the pace occasionally for fun (be careful, though), but the majority of your mileage should happen at around 10:00 pace until you demonstrate a higher degree of fitness in a race than what you currently have.

Follow the above routine for a month or so. Once this starts feeling like you are not even training, increase the minimum length run to 6 miles, and the maximum to 10. Do that for another month, then race a distance between the 10 K and the half marathon on a certified course.

Regarding the mental approach - forget the next marathon you are training for. I believe one of the greatest favors many (if not most) runners can do themselves is to discard the mentality of training for a race, and start training for long term fitness. Once it is reached, there will always be a race to prove it. A good runner does not train for a race, he tapers for it.

From Shauna on Mon, Sep 17, 2007 at 16:25:52

Sasha,

Thanks so much for the advice. It's hard to accept that I'm just not in the shape I need to be to qualify for Boston right now. But, I know Boston is not going anywhere!

So, 10:00 miles? That seems slow for me, but I have heard more than once that the best way to get faster is to run slower (at first, anyway). We'll see how it goes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

What a BEAUTIFUL morning.  I think it was under 70 degrees!!  I did 5 easy miles in 49:34 (9:54 pace).  I am now officially backing off my quest for Boston and will wait until later next year to give it a try.  My fitness just isn't where it needs to be now.  I am going to take Sasha's very specific advice and do 5 miles a day at a 10:00 pace. 

I thought running slower would drive me CRAZY, but it actually was a relief.  I felt SO good this morning.  My heart rate was low, and my whole body felt strong.  I also have a new iPod with new music, so that helped too!  My husband is doing great!  I miss running with him, but I'm proud of him for doing so well.

It's hard on the ego to swallow my pride and dial down the intensity.  But, if it will make me a better runner, I'll do it.  I always have to remember that this is not the sport for instant gratification!

Anybody know of a cure for blisters?  Or how to avoid them?  The Coolmax socks don't seem to be working for me.  I tend to get them on the tips of my toes (weird, because I buy shoes one size bigger than my normal shoes) and on my instep.

Comments
From Chad on Tue, Sep 18, 2007 at 12:45:31

For the blisters, try rubbing just a little vaseline on the tips of your toes before you run. For severe blisters, moleskin works best.

From Sasha Pachev on Tue, Sep 18, 2007 at 12:56:39

I used to wear shoes one size bigger on based on the popular advice, and I did feel that the extra room was causing my foot to slide back and forth. I tried a natural size, and got better results. The only drawback is that with some shoes I get black toes after a downhill marathon.

From crumpyb1 on Tue, Sep 18, 2007 at 20:43:24

Congratulations on a relaxing run!

I can't believe Sasha say you add two minutes with a jogger. I have a hard time thinking I can run a 6:30 mile. I think I'll ask him about it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Another beautiful morning.  I did 5 easy miles again, 3 seconds faster than yesterday.  I ran the first half slower than yesterday but picked up the pace slightly to finish the second half 30 seconds faster than the first.  Average pace was 9:54, and average heart rate was 152 (love my new Garmin!).  I felt really good, except for my blisters!  I put Vaseline on my toes (thanks, Chad and Sasha, for the suggestions), but I'm going to need something more for my instep (weird place to get blisters!).

Tomorrow I'm meeting friends at the track.  My husband is going to come along and do a max heart rate test.  I told them I'm running SLOW, so the plan is to not get caught up in their speed, but maybe just do one mile at a faster pace.

I went to bed at 9:00 last night!  But, I didn't really get to sleep until around 10:00.

Comments
From Michelle on Wed, Sep 19, 2007 at 11:54:28

I don't envy your blisters, I think someone suggested moleskin yesterday, as for the instep I think that it would help a lot there. Good job on the run today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.000.005.25

Well, this was an interesting run.  I met friends at the track and ran 5 miles....around and around and around.  It was another beautiful morning.  I didn't want to keep track of my laps, so I wore my new Garmin, which has been pretty accurate so far (I think).  But, after a while, it seemed to be a whole lap off.  At then end of my run, it said I had run 5.36 miles.  But, based on my time (49:54), I think I just did 5.  Maybe I was going faster, I don't know.  Maybe running around in circles confused Mr. GPS in the Sky.  Oh well. I felt good, and my blisters are getting better!

OK, I'm changing my entry to 5.25, thanks to advice from ArmyRunner, that my Garmin wasn't a whole .36 mile off!  Which means I averaged a 9:30 pace.  I'm supposed to be running 10:00 pace-oops!  Because I thought I'd only done 5, I really picked up the pace at the end to get under 50 minutes total, so my true average is probably more like 9:40.

 

Comments
From ArmyRunner on Thu, Sep 20, 2007 at 11:40:33

It sounds like you may have lost track and did an extra lap. The GPS is known to be off when running on the track for some reason but usually not that far off.

From Michelle on Thu, Sep 20, 2007 at 15:12:36

Good run today, I'm impressed that you could go around the track that many times. After about 3 miles I've had enough. Also to do it faster than expected to boot, way to be! That never happens unexpectedly for me! So how do you like the garmin overall? I can't decide if I can justify one for my very non- competitive running, but it would be fun to have!

From Tom on Thu, Sep 20, 2007 at 15:34:19

My Garmin always gives me high mileage readings on the track. I've never been able to figure out why since typically when I've run races with lots of turns the Garmin usually measures short.

In general I like my Garmin alot and I almost feel naked without it. However I think when running on a standard track of known dimension is one time when we can leave the Garmin home.

From Shauna on Thu, Sep 20, 2007 at 19:41:28

I know I'm dependent on the Garmin when I take it to the track!! I was just too lazy to count 20 laps-ha!

Michelle, I LOVE the Garmin and don't know how I ever lived without it! However, I am VERY Type A and competitive about my running (but I do actually enjoy it very much!). My favorite feature is the fact that I know my pace instantly. However, if you are curious about that and run on roads, you can just drive your regular route and figure out your pace that way (much cheaper than the Garmin $300 price tage!). the new Garmin 305 has the heart rate feature, which is also very helpful. Beware, though: having the Garmin may turn you into a competitive runner!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.250.000.000.000.008.25

Today was an interesting day (it's all about the positive mindset!!).  I had just planned on 8 miles, but then I met a girl while I was running, so I ran with her and chatted.  I turned around at 4.5 miles, intending to go 9 miles.  I averaged a 10:09 pace, but it felt VERY labored for most of the run, and my heart rate was way up.  I actually stopped when I got to 8.25 miles and walked the rest of the way back.  I wasn't supposed to go over 8 miles, so I figured I shouldn't push it, especially when I was feeling so tired.  I was really upset about it when I finished, but I"m over it now.  I figure I either didn't eat enough carbs this week, or I just had an off day.  I'm having a party tonight, so the planning is distracting me now.

My friend/former colleague and mentor moved to San Diego and invited me out to run a half marathon with her in mid-November!  I think that will be perfect timing to test my fitness and give me enough time to build up.  I'm excited!!  And, as a bonus, I get to see my friend and hang out in San Diego.

A weird thing happened about 30 minutes after the run.  As a background (maybe it has nothing to do with what happened), my neck has been really hurting all week.  At first, I figured I just slept wrong, but it still hurts after 5 days.  My reaction to pain is generally to ignore it and suck it up until it goes away-horrible, I know!  :-)  Anyway, on the way to breakfast I started to have really sharp pains in my torso every time I inhaled.  It hurt the most in my back but kind of came around the side to my chest too.  It kind of felt like heartburn, but in the back.  Anyway, it was excruciating to the point where I thought I was going to have to go to the hospital (and call off my party-oh no!!!!!).  My husband, thankfully, was very calm, and told me it was probably a back spasm that would go away.  And, of course, it did go away after about 10 minutes.  So now I'm fine.  Hopefully it was just a spasm!

Comments
From Lybi on Sat, Sep 22, 2007 at 17:29:53

A party! How fun! Hope it turns out well.

Seriously seems like a trip to the chiro is in order sometime soon.

Good job on your run. Did you fuel as you went? Usually, I think the rule is that if you are going to run or exercise more than an hour, you have to refuel at some point. Well, I probably read that on the back of a gu wrapper or something, so for what it's worth...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

So far I have not run today.  I have pretty bad neck pain and some back pain.  I'm just wondering if anyone has some advice on whether I should run today.   I really don't want to skip my workout today, but I also don't want to cause more problems in my neck.  I'm going to see if I can get into the chiro or massage therapist today.  Hopefully I'll get to edit this entry with a 5-mile run!

Comments
From Maria on Mon, Sep 24, 2007 at 14:53:03

Shauna, for what it's worth, I had a nasty neck/upper back pain for about 2 months, this past May. I have no idea what caused it. All I can say, running had absolutely no impact on it. If anything, I forgot about it while running, since my head is fairly straight when I run and not much motion happening at the neck. Then, the pain disappeared as mysteriously as it appeared. Who knows... you may have some cause for this pain, it never hurts to check it out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I'm back in the saddle!  I feel 80% better after my chiro treatment yesterday-no more sitting on the couch feeling sorry for myself!!  I did 5 miles tonight in just under 50 minutes.  It felt good, but my heart rate was a little high.

My sister gave me a headlamp for my birthday that I tried out for the first time tonight.  It wasn't superbright, but it helped.  My husband was driving home from his workout on the track and saw me from over a block away.  So, I guess it worked, and I didn't twist an ankle!  In 2000, I was training in Flagstaff for my first marathon and twisted my ankle badly 6 weeks before the race.  I was running in the dark and stepped off a curb!  So, I missed the race.  Ever since then, I have been super-paranoid about running in the dark.  Hence, the headlamp in urban Phoenix!

Because I'm doing the same run every day now, MOTIVATION is the name of the game! 

Comments
From Sasha Pachev on Tue, Sep 25, 2007 at 23:15:00

I remember one talk in our Stake Conference a few years ago. A conversation between a preacher in a church and a member of the congregation. "Preacher, I've been hearing the same sermon every Sunday, I am getting tired of it", to which the preacher responded, "My wife has fed me the same meal for the last 30 years, but without it I would have died". I run the same course almost every day, but for me the fun comes not from seeing a different place, but in measuring how my body tackles the same type of challenge on a different day, and in knowing that by repeating the same task day after day I am building a foundation of fitness that allows me to race at my full potential.

From crumpyb1 on Thu, Sep 27, 2007 at 23:19:36

Hey! I love the idea of a fastrunningblog book club! I've never been a part of a book club. I've had a few friends suggest a couple books suggested to me recently. They're both young adult fiction.

To get a good taste of Eclipse (which is the third book in a series by Stephenie Meyer), go to Stephenie Meyer's website. People call it the Twilight Series. It's a love story with action. It is also a YA fiction.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I ran tonight after work, with the headlamp again.  I ran faster tonight, maybe because I didn't want to run in the dark longer than I had to.  Or maybe because I wanted to make sure I would get home in time for Grey's Anatomy (I did).  Anyway, my average pace was 9:44, and it varied from 9:24 to 9:55.  Heart rate was up, but I felt good.

It was a good run overall, but I need to be consistent!!!

We have a new addition to the blog, my friend lorenzpsu.  She is a triathlete.  Tell her hello!

Comments
From Lybi on Fri, Sep 28, 2007 at 01:20:53

Great job, Shauna! I tried to tell your friend hello, but her blog is completely blank when I try to visit. Is it just me or has she not entered anything yet?

From Shauna on Fri, Sep 28, 2007 at 11:15:27

Oops! I guess she hasn't filled in anything yet! She's been cycling a lot this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Today is a beautiful day!  And I'm stuck in the office...Oh well, I had a great run this morning!  I finished 10 miles in 1:39:53, just under a 10-minute mile.  It's funny-ever since I started running long distances, I would run the first half MUCH slower than my goal pace but would always make up for it in the second half.  I thought I would be able to keep up a constant pace now, because I'm running at an easier pace, but I still run the same way!  Here are my splits:

10:06; 10:15; 10:20; 10:20; 10:18; 10:05; 9:47; 9:50; 9:28; 9:24.

It's a confidence booster for me to pick it up at the end.  My heart rate averaged around 160, which was a little high, but OK.  My goal for next week is to be more consistent.  Either next weekend or the weekend after, we are going up to Flagstaff (7600 feet), one of my favorite places.  OK, I grew up there, so I am partial.  but it's also a great place for altitude training!  I'll be interested to see how my long run goes up there!

Comments
From Lybi on Sat, Sep 29, 2007 at 15:05:41

Great run, Shauna! Those splits are very nice!

From crumpyb1 on Sat, Sep 29, 2007 at 17:16:22

Don't you love getting faster and faster during your runs. I love it. I feel like I am "ending on a good note."

When I would run with Sarah and we would use the garmin, my heart rate would always be around 170. And that was on slow six mile runs. Maybe your heart rate is a little like mine--just a touch higher than normal.

Which reminds me, did you ever find out what your max heart rate was? And how did you find out?

From Shauna on Sat, Sep 29, 2007 at 17:34:42

I did find out my max heart rate (I think)-it was 191. I had read that an effective way to find out was to just check heartrate at the end of a 5K, so that's what I did. However, I was not feeling my best at that race and slowed down a bit while going up a hill at the end. But I would guess that it's no higher than 195. I do think it's a little higher than normal for my age (30). I also have very low blood pressure (90/60), but I don't know if that has anything to do with it. Anyway, I've read that the best way to find out max HR is to try it out a few times (not too many, though-can be dangerous!) and the average will be your max. You can also run about 3 intervals on the track as fast as you can, after a proper warmup, and your max HR will be after the last one. Much easier than an entire 5K!

From Shauna on Sat, Sep 29, 2007 at 17:46:14

Are you talking about Sarah from the blog? Did you used to live in Utah? Or is there some virtual running together going on here? :-)

From Amanda on Mon, Oct 01, 2007 at 20:05:22

I am finally on here! I think I need to start using my heart rate monitor soon! One thing at a time, I guess. This site is really cool and has already motivated me to get up tomorrow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Tonight I ran an entire run with my husband!  We haven't done that in quite a while.  He had the watch but accidentally reset it during the run, so we don't know our time.  That's fine with me, though-it's nice to do a run without worrying about time every once in a while.  Today was kind of cloudy and yucky, but once it got dark, it was beautiful!  It felt very much like October!

I'm getting up early tomorrow morning!!!!!  I'm announcing this publicly, so I HAVE to do it!

Comments
From Amanda on Tue, Oct 02, 2007 at 00:36:10

I'll hold you to it if you hold me to it! I think my hopes of staying awake for the Bachelor are quickly fading...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.850.000.000.000.003.85

Yeah, I did it!  I got up at 4:45 am and met two girlfriends at the canal in the DARK!  We ran very slowly, kept stopping to stretch, etc., so I didn't have time to go any further.  That is fine, because I did 5 miles last night, and I knew 10 miles in less than 12 hours with minimal sleep would be rough. 

The timing was perfect.  My friend sent me a text message right after I logged off the blog last night asking if I wanted to meet them, so I jumped at the opportunity, knowing that it would ensure that I would get out of bed!  I also knew I would have to get to bed soon, so I did not even start watching the Bachelor (a guilty pleasure), because I knew if I started it I would watch the whole thing and not even start to get ready for bed until 10:00!  Killer self-discipline, except for the half-bag of chips I ate right  before my run last night.  I was so full I didn't eat dinner-oops!  Maybe next week I'll give up sugar and white flour!

Comments
From Lorenzpsu on Tue, Oct 02, 2007 at 14:32:40

Hilarious. I actually did watch The Bachelor and I felt the pain this morning! It doesn't come on until 10 here, so I didn't go to bed until 11, which is almost 2 hours past my bedtime! But I'm glad I did it (both watching and running). I'm not liking this one as much as the past ones...

From crumpyb1 on Tue, Oct 02, 2007 at 16:38:37

Shauna, thanks for the info about calculating your max heart rate.

And it's fun to hear about shows you like. Way to be strong and not watch it last night. This past summer I enjoyed So You Think You Can Dance.

From crumpyb1 on Tue, Oct 02, 2007 at 16:47:35

I forgot to tell you... I did live down the street from Sarah and Sasha before we moved out to Utah. Sarah and I were able to run together for six months. I am the Adrianne, Sarah would talk about in her blogs.

From Shauna on Tue, Oct 02, 2007 at 16:58:55

What a small little world inside the blog! The only other Phoenix people I know of on the blog are James and Lybi. If there are any others, let us know!

I can't remember if I heard this suggestion on the blog or somewhere else, but I just started a book log of the books I've read this year. I wish I would have started earlier! I've read 8 books so far this year, which sounds good unless you consider the fact that I read 3 of them in one week on vacation! So, hopefully I'll average out to one book a year by the end of 2007!

From Shauna on Tue, Oct 02, 2007 at 17:05:57

Oops, I meant one book per MONTH!

Amanda, I did go on abc.com and read about last night's Bachelor episode...but it sounds like I didn't miss much.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I met my two friends on the track again today.  They did speed work and ran stairs while I ran 5 miles around the track.  It's actually not boring with my iPod.  I was trying to run a 10:00 mile but got to 2 miles in 20:40, so I had to pick it up at that point.  I finished in 49:24, 9:53 pace.  However, that includes a last mile in about 9:00, 7:00 pace for the last curve around  the track, and a full-on sprint at the end (which felt awesome, by the way!).

I'm finding that I have to concentrate more to hold the 10:00 pace, and that's not as automatic as it was last week.  I'm not sure why that is.  It still feels good, but it's a change that I have noticed.

For all of you traveling to St. George today (if anybody), have a safe trip!  GOOD LUCK in the marathon, although I'm sure everyone will be blogging before then!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.600.000.000.000.005.60

First of all, I have to tell you all how much of a miracle that there is an entry for me today.  I love running-it's on my top 5 list of my favorite things in the world.  However, early mornings are in the bottom 5.  So, it's VERY hard to drag my butt out of bed early in the morning, unless I'm meeting someone.  So, this morning, the plan was for my husband and I to run together.  The alarm went off at 5:30, and my husband rolled over and said, "I think I'm going to skip the run today.  My legs are sore."  But guess what-I got up and ran-BY MYSELF at 5:30 am!!!!!   And I enjoyed it!  I always do once I'm out there, anyway.

The plan was to do 5 miles, but I felt good, so I kept going.  I finished in 55:23, a 9:53 pace.  My splits always seem to be either 10:10 or 9:50.  I can never seem to run straight 10:00 miles.  I picked it up at the end until I got below 8:00 pace, according to Garmin.

I'm so proud of myself for getting up!!!

Comments
From Michelle on Fri, Oct 05, 2007 at 11:50:45

Good Job! You should be proud of yourself! Have a good weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Today I ran with my group along the canal.  It was actually chilly when we started at 7:30!  The run went really well, and I finished in 1:49:05, a 9:55 average.  My splits were:

9:47, 10:01, 10:00, 10:14, 10:04, 10:03, 10:01, 9:59, 9:46, 9:46, 9:26.

And, I ran 30 miles this week.  My goal for October will be to average 30 miles per week.  I'm on my way!

GOOD LUCK to everyone running St. George tomorrow!  I'm looking forward to reading your race reports!!

Comments
From crumpyb1 on Sat, Oct 06, 2007 at 21:12:50

Way to run 11! It sounds like you had fun. In some of your blogs last month, it didn't sound like you were enjoying your runs.

Please, tell me more about your spice cookies and sausage cheese ball. Is the cheese ball a spread for crackers? Decorating and listening to Christmas music sounds wonderful! I hope you are able to get a tree.

I worked with this cute lady, who would listen to Christmas music every 25th until November. Then she would listen to Christmas music everyday for two months. I imagine I'll start listening to Christmas music this year in November, too.

From Shauna on Sun, Oct 07, 2007 at 01:00:18

Thanks! You're right that I wasn't enjoying myself much last month. I was putting too much pressure on myself, which wasn't helping. I'm having 100% more fun just building up the mileage, and I know I'll meet my Boston goal in the not-too-distant future! Plus, my blogs are probably more fun to read now.

That is so cute about your friend. After I read your comment, I downloaded all my Christmas music onto my iPod and am playing it now (I'm sure my husband thinks I'm crazy!).

The cheese ball is not a spread-it's almost like a biscuit. It's just sharp cheddar, Bisquick, and spicy sausage all mixed up and baked in the oven (my mother's recipe). I'll be happy to give you the specifics if you'd like. The spice cookie is called lebkuchen-it's a traditional Austrian Christmas cookie (from a cookbook, not a family recipe!). The spices are cinnamon, nutmet, cloves, allspice, salt, and pepper. There is also an optional lemon glaze. Again, let me know if you want the whole recipe. Yummy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.500.000.000.005.60

Soooo, I've been trying to follow Sasha's recommendation of running 5 miles per day at a nice easy pace of 10:00 per mile for the last 3 weeks or so (granted, one week I only ran 4 days).  So, this evening I started my run, nice and easy, thinking I'd better pick it up because I was going way too slow.  So, imagine my surprise when I look down at Mr. Garmin, who says I'm running 9:30!  I keep running, keep running, and still 9:10 to 9:40.  So, I decide to do 5.6 instead of my normal 5.  I swear, for most of the run, it felt too easy!!  My splits were: 9:36, 9:45, 10:02, 10:00, 9:55, 8:53 (.6 mile), for an average pace of 9:45.  Total time was 54:38.

I think I mentioned last week that it was starting to feel not quite so easy to maintain 10:00.  Improving by 15 seconds per mile to the point where it feels easy is very encouraging!  I'm very excited to see what my body will be able to do after a month of running 30 miles per week consistently!  I'm getting up at 4:45 again tomorrow to do an easy run with my friends.  Let's hope that tonight's run has become the rule, rather than the exception!

Congrats  to EVERYONE who ran St. George over the weekend.  You all inspire me to run my heart out and set challenging goals for my running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.400.000.000.000.004.40

Today was an early, easy run in the dark with two friends.  I ran with them last week, but today we ran faster, about a 10:30 pace, down from 11:00.  One of my friends, the one who is new to running, is improving.  She was able to pick up the pace from last week and didn't stop to walk at all!  The blog is the next step! 

I am in a world of hurt with these blisters.  I have one on the outside of my big toe, where my shoe rubs.  My toe is slightly callused there, and I'm afraid it's going to turn into a bunion.  It doesn't hurt while I run, but it kills in my pointy work shoes (which are actually pretty comfortable)!  I'm afraid that my shoes might be the culprit, but I just bought them!  Luckily, they don't bother me much during the actual running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Tonight's run was a testament as to how a run can just make your troubles go away.  I was very stressed out at work today, to the point where I was crying (breaking the #1 work rule!), and I just wanted to come home and cry some more.  But I made myself go out for a run, and I'm so glad I did!  I forgot all about my stressful day and thought about how much I like the blog instead!

I finished in 49:35, and my splits were: 9:56, 10:09, 10:06, 9:59, and 9:26.  Average heart rate was 158, however, it steadily crept upward.  It's a mystery....

I got a chiropractic adjustment and massage today.  It felt great, but MAN!  I have some tension or something in my shoulders!  My chiropractor is funny-he makes fun of my job and my running.

Comments
From Christi on Thu, Oct 11, 2007 at 13:03:05

Shauna- Thanks for your comment on my SGM race report. I was checking out your PRs and you rock! Your PRs are my goals! Sorry to hear the job is so stressful. Hopefully you can run it away! When's your next race? You should come do Painter's or Moab 1/2 w/ the blog girls!

From crumpyb1 on Thu, Oct 11, 2007 at 22:24:59

I totally agree with you! A run can make your troubles go away.

My husband has been very down lately. He doesn't know if Grad School is working out for him. He'd like to quite and buy a FedEx route. After my run today, I felt better about the whole situation. It doesn't matter if he completes school or buys the route. What matters is that he loves us and is really concerned about Will and me being happy AND we love, support, and encourage him. And we are doing great in that area. So we are okay. This all became clear on my run.

I agree with you fast miles during long runs are good for you. Thanks for the advise. I saw an advertisement for the PF Chang Rock'n'Roll Race in Runner's World. Have you run in it before? If so how did you like it? And if I am ever in Arizona, I would love to go on a run or run in a race with you! That would be fun. Except I'd probably talk your ear off! And that might be painful. :)

From Shauna on Fri, Oct 12, 2007 at 11:39:14

I'm sorry your husband has been down. Grad school can be a scary time. I had some times like that during law school. But it sounds like your family is very loving and supportive, and you're right-that is the most important thing!

Yes, I have run the PF Rock n Roll marathon twice! I set my PR on that course. It is a GREAT run, and it's flat. The weather is usually great, except last year, when it was 28 degrees at the start! You should totally come out here and do it. It would be a wonderful break from the cold winter weather. And don't worry about talking my ear off-I am the Queen of Chattiness! And it makes the miles fly by!

From Shauna on Sat, Oct 13, 2007 at 13:24:22

Christi,

Thanks for the encouragement! ALL of my PRs have been set either when I was training for a marathon or shortly thereafter. My next race is the Silver Strand Half Marathon in San Diego next month, and then PF Chang's Rock n Roll Marathon in January. I did look at Moab, and it looks like it would be a blast! I'll definitely keep it in mind! Regarding the job stress, it comes and goes. That day was particularly stressful. Luckily, I love what I do, so it makes it easier to handle the stress. And the running helps tremendously!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.003.000.000.000.005.00

Today was 5 miles on the treadmill.  I got home at 6:00 and didn't want to do the whole run in the dark.  And I REALLY wanted my iPod, so I went to the gym.  I don't know if I would characterize the middle 3 miles as marathon race pace, because I don't know my goal marathon race pace right now.  But my splits were: 10:00, 8:57, 8:57, 8:57, 10:00, all at 1.0 incline, which is the same as running on level ground outside.  The middle 3 miles felt harder than a 9:00 felt to me just 6 weeks ago, but I didn't feel any more tired than normal at the end of the run.  It was fun to change it up a bit. 

Off to Grey's Anatomy!

Comments
From crumpyb1 on Thu, Oct 11, 2007 at 22:56:51

I love changing up the work outs a bit. Enjoy your show. I am off to bed! Man, I could read bogs forever. It's addicting.

From crumpyb1 on Thu, Oct 11, 2007 at 23:06:57

It's fun we're on the site at the same time! If there was instant messaging on the site, I don't know if I'd ever stop!

From Shauna on Fri, Oct 12, 2007 at 11:33:54

I hear you! The blogs can be addicting! It's a good thing most people log their miles in the morning or at night. Otherwise, I'd never get anything done during the day!

From crumpyb1 on Fri, Oct 12, 2007 at 15:46:32

What is the date for the marathon? January?

From crumpyb1 on Fri, Oct 12, 2007 at 15:50:17

January 13. I looked on the website. Is there another cool race in Phoenix that isn't on a Sunday? I prefer not to run on Sundays.

From Shauna on Fri, Oct 12, 2007 at 16:07:55

I looked around on other race websites, and everything is on Sunday. Bummer! I prefer Saturday races too, because I don't like to miss church, but it happens sometimes. But it's a great race! The Shiprock Marathon in May is on a Saturday, but it's at 7200 feet elevation!

From Lybi on Sat, Oct 13, 2007 at 00:31:22

Hey Shauna! Mik'L is coming to Phoenix Nov. 3rd. We want to go for a run together...wanna come? She says she is staying somewhere close to the airport. Are you aware of any good places to run that are not too far from there? You know how I get lost in Phoenix...

From Shauna on Sat, Oct 13, 2007 at 13:29:34

Yes, I would love to! My sister lives near the airport, so I will ask her for recommendations. Maybe near Tempe Town Lake...I'm glad your pictures are on the blog, so I will recognize you! I've been trying to put a picture of myself on my profile, but I can't figure it out! But, I'm one of those people who barely knows how to turn a computer on!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.001.000.000.000.0012.00

I ran by myself this morning.  My group is running tomorrow instead, so I was on my own, just me, Mr. Garmin, and iPod.  I made it to the turnaround point (6 miles) in 59:57.  I think I even got the runner's high on the way.  :-)  Haven't felt that in a long time!  Soooo, I turned around, planning to pick it up a bit.  I was cruising along at about 9:45, stopped for Gatorade, and saw two men pass me.  They looked pretty hardcore, with their fuel belts and all.  I started running again and found myself right with them, doing 9:15-9:30, and I decided to keep up the pace with them.  Then, one of the guys and I almost got hit by a car (not as bad as it sounds).  I found out he was doing 10, and it would be his farthest run ever!  He's training for PF Chang's in January.  So, appearances aren't everything!

When I hit 9 miles, I decided to really pick it up, and I just kept it going, faster and faster.  Turns out, I ran the second half over 4 minutes faster than the first half!!  Yeah!  My splits were: 10:00, 10:10, 10:07, 10:00, 9:48, 9:52, 9:39, 9:29, 9:37, 9:16, 9:11, 8:43.  I feel really good now. 

When I looked in the mirror, I had 2 bugs stuck to my face-ew!  I ran through a couple of swarms of bugs, closed my mouth, and held my breath!  Luckily I didn't swallow any bugs-I have done that before!

I'm feeling a lot stronger.  The question now is: do I (a) start increasing my weekday mileage next week, (2) increase the pace slightly, (3) do both, or (4) keep doing what I'm doing?  I have a half marathon coming up on November 11.  One caveat: next weekend I will be in Flagstaff, at high altitude.  I'm not sure I will be able to complete over 10 miles at that altitude.  Any advice regarding the next step in my training would be appreciated.

Comments
From Christi on Sat, Oct 13, 2007 at 19:15:08

You were kicking butt today! Way to surpass the boys! I'm anxious to see what kind of feedback you get about your training questions you posted today. I have the same questions...

From crumpyb1 on Sat, Oct 13, 2007 at 21:44:00

I was thinking 20 weeks of 38 miles and 32 weeks of 39 miles as a plan for 2008 miles in '08. I am sure some weeks I'll be lower and some weeks higher. Well, I might be higher. I don't know if I have ever run more than 35 miles a week.

Anyway, I know it's possible. My plan for the rest of the year is to work up to 38 miles per week. There are ten more weeks left this year. And if you wanted to get 38 miles by December 31, you could next week do another 32 by doing 6 and 5 mile runs (because you are going out of town). After that you would have 9 weeks to add six more miles to get to 38 miles per week. Probably easier said than done, but it sounds possible. Long story short--I say increase the mileage.

As for increasing pace, (and remember I am not an expert, so take it or leave it) I never take my watch with me unless I am doing a tempo run. When I run watchless, I just run to run. I feel a lot less pressure. I don't get disappointed if I ran slow. I just run however I feel that day. When I do take my watch it adds a new twist to my workout. And I live for variety in my runs.

From Lybi on Sat, Oct 13, 2007 at 23:33:31

Great run, Christi! Wow, that is a lot of miles. Lucky for me, you will probably be tapering on Nov. 3rd. 5 sounds good to me! Tempe town lake sounds GREAT. Beautiful. It will have to be an afternoon run--sunset will be pretty.

Hey, if you are having a hard time putting up a pic, it is probably because the picture files are too big. What I usually do, instead of compressing the file, is just edit it and crop it down a lot. Then it usually probably works. It'd be great to see a picture!

From Lybi on Sun, Oct 14, 2007 at 00:51:04

Geez, I said Christi, but I meant Shauna! So sorry...

BTW I think you'll be able to run far in Flagstaff as long as you adjust the pace a little. (Run slow!) Tempo run would be WAY harder because of the huge demand on your lungs.

From Shauna on Sun, Oct 14, 2007 at 17:37:56

Thanks, Lybi. 5 miles sounds good to me! The afternoon should be OK. Depending on work stuff, I might have some scheduling issues, but I'll keep you posted.

I tried to put up a smaller picture, and it said my blog was updated, but still no picture! It would be good to have one up so you know who you will be looking for! I'll keep playing with it....

Once my husband and I tried to run 14 miles in Flagstaff (we had already progressed up to 16 or 17), and we could only finish 6! Granted, it was FREEZING, snowy, and icy on the trail... We will definitely run slowly next weekend!

From Mark on Mon, Oct 15, 2007 at 09:51:07

I love it when a run goes better than planned. It really starts to feel like things are coming together. I'd add some more miles onto the weekly totals. On the days when you plan on going fast, you could go faster if you feel good that day. On the planned easy days go a little bit farther but not faster. That strategy has been starting to work for me. As for Flagstaff, I guess you'll just have to make adjustments on how you feel.

My $0.02

From Amanda on Mon, Oct 15, 2007 at 12:28:50

GREAT RUN!!! Not only was that a challenging pace, it's always difficult to do a long run alone and keep your mind motivated. I am so excited for the half on November 11th!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I'm increasing my mileage now.  My husband and I were able to run together, so that was nice for a change.  He tweaked his program a bit to run with me.  :-)  The whole run felt very easy, except for dodging potholes in the dark!  It's hard, even with the headlamp.

Total time was 59:39, a 9:57 pace.  My splits were: 10:06, 9:50, 9:56, 10:07, 9:58, 9:43.  Even with adding a mile, the run didn't feel any harder than normal, so I guess that's a good sign!  I'm anxious to get back down to a 9:00 pace for my easy runs, though.  I'm being patient!

Comments
From lorenzpsu on Mon, Oct 15, 2007 at 23:11:02

Nice job!!! How were your legs after only one day off after the 12 miler?

From Michelle on Mon, Oct 15, 2007 at 23:19:15

Good run today! I'm going to try runnking with my husband in the morning. In the past it hasn't worked all that well, he's a little faster, and I can go farther... it get's a little frustrating for both of us! But I'm hoping to push a little and keep up in the morning!!!

From Shauna on Tue, Oct 16, 2007 at 01:09:15

My legs were 100%! The only thing bothering me these days are the blisters. And, toward the end of a run, whether it's 5 miles or 12 miles, I get a very slight twinge in my left knee. I have to be careful to only increase mileage by 10% a week so I don't get injured!

Michelle, it's rare for my husband and I to run together too! We are at about the same level, but he is following a VERY regimented program that he doesn't like to deviate from. He actually did an extra mile tonight, and he has speed work tomorrow. What a guy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.600.000.000.000.005.60

It was DARK on my run tonight (guess that's what happens when the sun goes down!).  I had the headlamp on after the first mile.  I ROCKED it tonight.  I decided to pick up the pace a bit.  It still felt fairly easy, although my body could definitely tell it was going faster.  I finished in 53:21, averaging 9:32.  Yeah!!!!  My splits were: 9:45, 9:27, 9:35, 9:39, 9:36, 8:51 pace for the last .6 mile.  The weather was so beautiful.

I talk about my running at work, and everyone there knows about it.  Soooo, about a mile or so into my run, I saw my boss on the trail (I've never seen him while running).  Well, I can't let my boss think I'm a slow runner, after all my talk at work!  So that might be a reason for the faster splits. 

Then, when I was almost home, I saw a big black dog.  Now, I am scared of most big dogs.  There is one big black dog on my street that has snapped at my husband or me several times, so I am VERY scared of big black dogs in my neighborhood.  So, I saw one between me and my house and thought, Thanks for ruining my awesome run!  But the dog started barking like crazy and running away from me!  It probably saw my little headlamp and thought I was some weird creature.  It made me laugh!  (I'll still probably be scared of that dog, though!)

Comments
From crumpyb1 on Tue, Oct 16, 2007 at 22:36:58

I love your story about your boss! And I am sure you walked the walked--or should I say ran the ran? Anyway, have a great night!

From Christi on Tue, Oct 16, 2007 at 22:40:39

Ah- your nighttime run almost made me strap on my shoes & go. Sounds like you had a great run! But I'm doing speedwork in the am, so I won't bother running tonight. Glad you scared that dog away. I'm a dog lover, but I really don't like loose ones when I'm running!

From Sasha Pachev on Tue, Oct 16, 2007 at 22:43:27

Christi - you are not doing enough mileage yet to be doing speed work. Speed work is helpful once you have run a couple of months at no less than 40 miles a week. Check the list of top training mistakes.

From lorenzpsu on Wed, Oct 17, 2007 at 18:00:02

Was it Tom? He used to run with Samantha in the mornings...I would drop dead of a heart attack if I saw David running!!! Mike works out, but he's not a runner...

From Shauna on Wed, Oct 17, 2007 at 18:34:29

Yes, it was Tom, running alone. He commented this morning that, after he saw me with my headlamp, that he would never do that (probably because it looks dorky). But then he thought I was on to something when it got so dark that he couldn't see!

Safety first!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.600.000.000.000.005.60

Another good run on the Bridal Path, in the dark again.  Average pace was 9:40.  I picked it up a little again, but plan to take it easy for the rest of the week, so I can do my 14 miles in Flagstaff this weekend.

My splits were: 9:44, 9:36, 9:52, 9:52, 9:39, and 9:01 pace for the last .6 mile.  Total time was 54:07, an average pace of 9:40.  I ran the second half about 7 seconds slower than the first half.  I almost got hit by a car too!  Even the headlamp can't avert all disasters!

There must be something going around on the blog.  I didn't sleep well last night either!  I woke up several times and could not get back to sleep!  Hopefully tonight will be better.

Well, I have exceeded my goal of 30 miles per week so far this month.  So, now the goal is at least 35 miles this week, and increase by 10% every week until I hit 40.  Once I hit 40 miles per week, I will reassess if I want to keep increasing mileage.  This is exciting, because I have only run this kind of mileage in the late stages of marathon training (although high school cross country is probably an exception).  I am looking forward to seeing how consistent 40-mile weeks changes my fitness level (and hopefully my dress size too!).

Comments
From Lulu on Thu, Oct 18, 2007 at 00:04:49

Shauna,

Never assume that cars will pay attention to you when you wear a light;-). Last winter, I was pregnant (read: huge) and lit up like a Christmas tree with several blinking lights and this three lamp light that goes on the visor of my hat. I almost got hit by a car numerous times! Runner's World recently published a summary of a study saying wearing lights did nothing to increase the safety of a runner. How encouraging! I look like a complete DORK when I run like that but I'd rather be safe than sorry. I have had other runners tell me they could see me a mile away. It makes me wonder about the people driving their cars...

From Lybi on Thu, Oct 18, 2007 at 00:19:25

Yikes! Sorry about the crazy drivers out here!

Hope you sleep better tonight--when I have a hard time I always promise myself that I will get up and do laundry if I'm not asleep in 15 min. And what do you know, my conditioned aversion to laundry knocks me unconscious every time! Sometimes it helps to listen to my alarm go off, too. That always makes me sleepy. (Wink.)

Good job on your run today! Nice pace!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.600.000.000.000.005.60

Well, this morning I was dragging.  I ran a little faster than normal last night, waited less than 12 hours, and ran again.  I don't think my body is used to running every 12 hours.  It's funny that I can do 12 miles at a time on the weekends, but not as two separate runs during the week.

Anyway, it was COLD out this morning!  It was still really dark when we started, and after hearing all the scary stories on the blog last night, I was a little creeped out.  So I made my husband run the same route as me, even though he went ahead in front!

Total time was 56:15, average pace 10:03.  My splits were 10:19, 9:54, 10:04, 10:02, 10:08, 9:43 pace for the last .6 mile.  I haven't run that slowly in a long time.  But I'm not beating myself up over it-I'm proud of myself for running twice in 12 hours.

I hope to get up tomorrow and run early again.  BUT, I have a big morning in court tomorrow, so it will depend on how much I get done today in preparation.  Tonight we get to pack for Flagstaff!  Can everyone tell I'm excited to go??!?!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.200.000.000.000.0013.20

Oh goodness!  What a run!  I am very proud that I was able to run that far in Flagstaff.  We ran really slowly and felt great for the first 8 miles, despite a brutal headwind.  We stopped to refill our water at 8 miles and then continued.  I started feeling tired around 10 miles, and it went downhill quickly from there.  By 11 miles, I was hurting.  It was all I could do to turn around and start back.  The goal was 14 miles.  I really wanted to stop at 12 miles, but I decided I would run a half marathon and walk the last .8 miles.  So, I made it to 13.2 and walked.  Average pace was 11:15.  It was obviously much slower than normal, but I'm glad we made ourselves go slowly, because I don't think we would have made it the whole way if we had tried to do our normal pace.

The terrain was beautiful!  The leaves are changing, so there was color everywhere.  Running in Flagstaff always brings back a lot of memories, from high school cross country runs, to training for my first marathon, to falling down in the dark 6 weeks before my first marathon and having to skip it, etc.  I did a lot of challenging trail runs when I lived here.  Once I ran up Snowbowl Road and back down.  Fun stuff!

My body feels like it went 20 miles! 

Comments
From crumpyb1 on Sat, Oct 20, 2007 at 22:15:18

Nice hard, forever long and some what painful run! And check out your mileage. Talk about running 2008 miles in 2007! I hope you are able to recover quickly from todays run. Please remind me again, when's your half-marathon?

From sarah on Sat, Oct 20, 2007 at 22:24:46

great run..have a nice rest tomorrow.

From Shauna on Mon, Oct 22, 2007 at 01:59:46

My half marathon is on November 11 in San Diego. I'm not sure what pace I'm going to shoot for. I'd love to run a sub-1:50, but I don't know if that's possible. The last time I ran a half that fast was 2 months after a sub-4:00 marathon. I'm reasonably confident that I could do sub-1:55, though. We'll see!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.001.000.000.000.006.00

Tonight I ran on the treadmill.  To keep it interesting, I kept changing the pace for each new song on my iPod.  I ran the last mile in 8:41, a tad faster than my goal marathon pace for my next marathon.  Whether that's a realistic goal, I don't know.  But it felt good.  I finished in 56:32, an average pace of 9:25.

Days like this make me love running more than ever.  I've been so stressed about work that I haven't slept well in a week, even when I was "relaxing" in Flagstaff.  I was freaking out this morning, but I buckled down and had a fairly productive day.  I left work at 6:00, knowing that it is imperative that I have an even more productive day tomorrow to meet my deadline.  I was dreading the run, but, wouldn't you know it, I am now completely recharged and ready to kick it at work tomorrow.  I also knew that I would be extremely grouchy if I didn't get my run in for the day.

And, I have to say, if it weren't for the blog, I very well might have skipped today's run!

Comments
From sarah pachev on Mon, Oct 22, 2007 at 23:36:24

wow! you are speedy. I was running faster this summer but lately I've been dragging...and enjoying it. Too bad me you and crumpy (Adrianne) don't live near each other. Adrianne and I used to live around the corner from eachother and she is a great running partner. Sounds like we could all have fun together although you would be dragging me behind you two a bit. BTW..both of my very best friends growing up are attorneys in Dallas, Texas.

From Shauna on Mon, Oct 22, 2007 at 23:46:47

Thanks for the compliment! It has been fun getting to know people on the blog. I've converted one friend to the blog (lorenzpsu), and I'm working on another...Hopefully I'll make it to Utah one day for one of the famous blog parties, and meet everyone!

Small world about your friends. I grew up in Dallas, and I went to college and law school in Texas, too (Baylor)!

From Lulu on Tue, Oct 23, 2007 at 00:05:46

What a great idea! Sort of like fartlek with the Ipod. I am going to try that later this week. We could probably run together quite well. Maybe we could be virtual running partners?!? I am stressed about at situation at my work too. Running really helps me stay sane.

From Lybi on Tue, Oct 23, 2007 at 00:15:00

Good job! 5 on the treadmill is like 7 outside, just for the boredom factor.

From Mark on Tue, Oct 23, 2007 at 09:54:37

That's awesome when the positive effects of running spill over into the rest of your life. Great job running at the high altitude in Flagstaff, also.

From crumpyb1 on Tue, Oct 23, 2007 at 21:54:15

I am glad you are loving running right now. For me, it swings from "I love it!" to "Why am I doing this painful and somewhat monotonous thing?" It sounds like it's that same for you.

Good luck with that deadline.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I felt kind of icky on my run tonight.  I had GI issues and just generally did not feel 100%.  I finished in 59:57.  My splits were: 9:58, 9:53, 10:07, 10:14, 9:59, and 9:46.  Maybe my body just decided to take it easy, since I picked up the pace last night.

On the plus side, I finished work a little earlier than normal tonight and got started on my run while it was still light out!  I didn't have to turn on the headlamp (aka the endless source of ridicule) until over halfway through the run!

Comments
From crumpyb1 on Tue, Oct 23, 2007 at 22:20:15

I still think the headlamp is cute. Congratulations on getting your run over with!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Tonight was another somewhat icky run.  Total time was 59:31, average 9:55 mile.  The Garmin was off by .03, though.  I ran until it said 3.0, turned around, and it logged 5.97.  I have the new 305, and it hasn't done this before.  Oh well.  My splits were: 10:08, 10:00, 10:06, 10:14, 9:56, and 9:26.

I'm somewhat confused by two nights in a row of sub-par performance.  I'm getting the same amount of sleep, eating lots of carbs, and staying somewhat sane at work.  I remember when training for past marathons that I was supposed to cut the mileage back every 4th week.  This will be my 4th week of 30+ miles.  Maybe I'm overtraining a bit???....Any advice or insight would be much appreciated.

Comments
From MichelleL on Wed, Oct 24, 2007 at 23:10:06

I scanned your September and read every October posting so that I could perhaps make a reasonable response to your question. I do not think you should feel concerned about two days in a row of runs where you weren't "feeling it." You tend to have good days and icky days, so two icky in a row isn't a concern. You haven't written that you feel fatigued during the day or that your body feels banged up, and your mileage increases have been reasonable so I wouldn't decrease your miles. You might want to plateau your miles next week then go ahead and increase again the following week. When I increased my miles this summer, I felt pretty icky for a couple of weeks, but then started to feel better and my pace naturally dropped.

So what is the marathon you are targeting and when is it? I wasn't able to figure that out.

From Shauna on Thu, Oct 25, 2007 at 01:30:32

MichelleL, thanks for your input. I couldn't find your blog from the list, only by clicking on your name. I think I will plateau this week. I'd been considering a half marathon this weekend, but I think I'll pass.

I'm training for the Rock n Roll Marathon on January 13 in Phoenix. My best friend is flying down, and we're running it together, so my only goal is to run with her (she wants to break 4:00) and have fun. I'll shoot for my Boston goal on the next one!

Congrats on your weight loss! I gained 10 pounds last year, after losing 15+ and keeping it off for 3+ years. Even with my mileage increase, it still won't budge! I'm 5'8" and currently 145 pounds (I'm posting this so I'll be more accountable!), and would love to get back down to 135. Performance-wise, I think I should weigh around 125, but I'd be happy with the low 130s. My smaller-sized clothes are gathering dust in the closet! I'm hoping that 40+ miles per week will do the trick!

From MichelleL on Thu, Oct 25, 2007 at 10:42:00

Increase mileage will do it. If your weight plateaus at 30 miles a week, 40 miles a week should help. I personally find that I need to be about 50 miles for the weight to drop well, but it depends on how your own metabolism works and how much you eat (I like to eat, eat frequently and in large quantities). There's always the ideal running weight, and then a realistic long-term weight, and they generally aren't the same thing. I am sure you look great at 145 with your height. As you train for a marathon, it feels good to try to chase that ideal running weight, though.

So what type of law do you practice?

From Sasha Pachev on Thu, Oct 25, 2007 at 12:01:27

Shauna - like Michelle said, I think you just need to bite the bullet and get used to running 30+ miles a week. It may take as long as three months to get used to it. Also, I would not be too quick to judge your run by how you felt at a slow pace. I have many days when I am not feeling that great running 7:30 -8:00 pace in the warm up, I may even struggle a bit in the early portions of the tempo run, but then once I get going I am holding 5:30 pace and feeling strong.

One thing that happens when you do high mileage is that your body knows it will go further, and it is not as quick to respond. It can go much faster, but it will need a higher level of exertion. So what happens is you think you are working pretty hard, but then you give it a push and all of a sudden you are moving 30 seconds a mile faster, and it all feels the same.

From Shauna on Thu, Oct 25, 2007 at 16:49:55

Thanks, Sasha. I think I might try to consciously pick it up tonight and see how my body responds. I feel pretty good today. I'm looking forward to seeing what happens after several more weeks of 30+, and hopefully 40+, miles per week.

Michelle, I practice mostly insurance defense law, with some other defense work thrown in (some product liability, commercial litigation, etc.). It's 90% litigation, which I love! And, regarding food, I also love to eat a lot and often! But the increased mileage is paying off-I lost a pound!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Well!  So much for feeling icky!  I decided to kick it up a notch and see if my body would respond in the same way it does to a 10:00 mile, and it did!  It almost felt easier, in a way.  I made a point of focusing on my pace the whole time and really engaging my mind as I ran.  Total time was 56:52, with an average pace of 9:29.  According to Garmin, my max pace was 4:42!  Ha!  My splits were: 9:40, 9:33, 9:33, 9:34, 9:31, and 9:04.  Yay!  My heart rate recovered quickly.

It's getting darker earlier every night.  I needed the headlamp for almost the entire run.  I saw my boss again on my run, but this time he was driving.  Thankfully, he saw me and didn't almost hit me with his car-that would have been awkward!  Then, I got hooted at by guys in cars TWICE.  It's really obnoxious, but I gotta admit, an ego boost too.

I have decided to change my goals.  I bet my potential goes beyond what I posted as my original goals, so I'm going to give it a whirl.  If I run 2008 miles in 2008, I should blow past my original goals!

So, I just tried to change my goals, but I had trouble accessing the text.  Then I made changes, but they were not saved!  I'll be the first to admit that simply having figured out how to blog is a technical miracle in my world!  Any technical help would be appreciated.

Comments
From MichelleL on Thu, Oct 25, 2007 at 23:03:38

Congratulations on your pace break through! I'm glad the ickiness passed.

From crumpyb1 on Thu, Oct 25, 2007 at 23:23:14

I can't wait to see your new goals. I am having a hard time figuring out what I want to do next.

From Sasha Pachev on Thu, Oct 25, 2007 at 23:42:02

Good job on the run. Glad to see that higher mileage is starting to bear fruit. For technical help, click on the Firefox button on the right of this comment, download and install Firefox, and use it as your browser at least for the blog, and I would recommend for other things as well - much better browser than MSIE.

From Christi on Sat, Oct 27, 2007 at 00:43:25

I need you to come to St. George and be my running partner! I could use that boost in pace! Great job! You're so funny telling it like it is about the "hoots" from the cars. I feel the same way. What I really hate is when people honk at me- always makes me jump!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Well, today I crashed and burned, and it was entirely on account of my own stupidity!  First, I decided to sleep in and start my run at 9:30.  On any other weekend, it would have been fine, but it has been hot in Phoenix all week, and the high today is supposed to be back up in the mid-90s.  So I knew it would be warm, but I was prepared.

So, I started my normal run on the canal, stopping at water stops, not thinking about the fact that, because it was later, the coach people would come and pick up their coolers!  I had planned on running 12 miles on an out-and-back course along the canal, but when I got to about 3.5 miles, I decided to mix it up.  So I ran into a residential area.  I wasn't sure where I was, but then I came across the street where my mother grew up.  So, I thought, yippee!  I'll run down memory lane, all the way to her old house.  So I did, and it was beautiful.  It's a wonderful older neighborhood full of character (and trees and grass!) with a great view of Camelback Mountain.

Anyway, I was running along, it was getting warmer, and I finally realized that (1) my water was very hot, and (2) it was almost gone.  And, has everyone ever had a hot Gu?  It is disgusting-don't ever do it!  It took me almost to my turnaround point to realize: there is a reason I stay on the canal-water!  I never think about it, because I just top off my water bottle at every stop, so I always have a full bottle.  Oops!

I realized the 12 miles was not going to happen.  I made it to 8 miles, and then I had to walk.  I walked one mile to the gas station, called my husband to come get me, and walked one more mile to where he picked me up and took me to my car.  He, on the other hand, ran 16 miles at a great pace!  I guess that's what happens when you run early and hydrated!  Oh well.  I still ran over 30 miles this week, and I WILL NOT sleep in next Saturday!!!!

Comments
From crumpyb1 on Sat, Oct 27, 2007 at 15:39:09

Way to get over 30 and next week will be better. I love your goals!

From Shauna on Sun, Oct 28, 2007 at 02:12:41

Thanks! Give yourself some credit, though-you came up with one of them!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Tonight was 6 miles with my husband, which was fun.  We ran it in 59:47, average 9:58 pace.  The laps got messed up, so I don't really know my splits.  I don't wear the heart rate monitor on the run, but I measured at the end, and my heart rate was down to 130 within less than a minute.  We talked for the first 4+ miles, which was fun, and also a good measurement of fitness.  We were able to talk easily without huffing and puffing.  Good start to the week!

Comments
From Christi on Mon, Oct 29, 2007 at 21:43:50

GREAT start to the week. Wish I could get my husband to run w/ me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Tonight was a great run.  I ran without the iPod.  I consciously went faster.  My body knew it was going faster, but I didn't really feel more tired, if that makes sense.  I think I'll run at this pace a couple times a week, see if it affects my running on other days, and gradually pick up the pace until I'm running this pace all the time.  I changed my Garmin to give me my splits every half mile instead of every mile, and I liked it. 

Total time was 55:51, a 9:19 pace.  My mile splits were 9:26, 9:17, 9:20, 9:28, 9:23, and 8:55.  Yeah!

The rest of this week, and next week, are going to be challenging to keep the running going as I start big-time trial prep and....TRIAL.  I've been keeping up the running schedule, and it has really helped me stay focused at work, so the plan is to continue!

Comments
From crumpyb1 on Tue, Oct 30, 2007 at 21:59:33

Good luck with the trial. Sounds like an awesome run.

Have you ever tried the Garmin giving you splits every quarter?

From Shauna on Tue, Oct 30, 2007 at 23:11:05

No, I've never had the Garmin track my quarters. I've noticed that several bloggers do it, but since I'm primarily just building up my base right now, I haven't felt like I need to go to the quarter level yet. I think I'll try it if I'm doing a tempo run or mile repeats or something.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

HAPPY HALLOWEEN!!

I ran on the treadmill at the gym tonight, because it was already dark by the time I left work.  On the plus side, I didn't have to wait for a treadmill.  Everyone is apparently out celebrating!  Total time was 58:18, a 9:40 pace.  The whole run felt very easy (great sign!).  I kept the same pace going for the last mile.  Usually I pick up the pace quite a bit for the last mile.  Tonight the last mile felt so easy, I felt like I was barely moving!  My heart rate was very low at the end, too.

Work has been stressful lately, but I've been making a point to keep up the running.  It is helping me deal with the stress tremendously.

I ran over 150 miles this month-well over my goal!

Comments
From Christi on Thu, Nov 01, 2007 at 08:37:50

150! Way to GO!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Yippee! I decided to add an extra mile in celebration of being relieved of major upcoming workload, and it felt great.  I got started a little earlier and didn't have to turn on my headlamp until 4.2 miles into the run, although I left the residential area for a more commercial area after about 3 miles (my usual turnaround point).  The sidewalk there is much more even than the dirt path, but there is also more traffic.

Total time was 1:08:39, average 9:48 pace.  The whole run felt very easy, so I'm definitely feeling improvement in my fitness level.  My mile splits were 9:37, 9:50, 9:54, 9:56, 9:50, 9:45, and 9:43.  I need to be careful, though.  I'm planning some big runs this weekend (including one with Lybi and Mik'L!), which will put my mileage for the week over 40 miles.  That's a big jump from 34 last week, and I have a half marathon coming up next weekend.

I passed my husband coming the other way on the run.  He almost got hit by two cars, and he got bitten by a dog!  Rough night for him!

Comments
From Michelle on Fri, Nov 02, 2007 at 08:57:34

WOW! you have really upped the milleage and it looks like it is paying off! You are getting quite speedy and your monthly totals are really up there. Way to Go! Where are you finding all of this extra time and energy?

From Shauna on Fri, Nov 02, 2007 at 10:55:18

Thanks! I don't feel like it's taking extra time yet, because one extra mile is only ten more minutes. Because I usually run at night, the biggest challenge is getting home at a decent hour so I can start my run before it gets dark. Another great "side effect": I've lost 3 pounds!

From Mik'L on Fri, Nov 02, 2007 at 10:58:57

Wow- speedy! I hope you don't mind slowing down for me tomorrow! Crazy run for your hubby too. He's not on the blog is he? Well, I guess I'll see you tomorrow!

From Shauna on Fri, Nov 02, 2007 at 11:11:52

Actually, I'm hoping I can keep up with you two! I have to run 16 miles tomorrow, so I'm doing 11 in the morning! BTW, do you know when and where we're meeting? I had suggested Tempe Town Lake, but I'm trying to figure out a good place to meet-it's a pretty big place.

No, my husband is not on the blog. I've encouraged him to join, but he is a loner runner!

From Sasha Pachev on Fri, Nov 02, 2007 at 11:41:08

Good training. Looks like the aerobic fitness is going up.

From Mik'L on Fri, Nov 02, 2007 at 11:49:30

Shauna- Lybi is picking me up at 4:30 (near the airport) and I have no idea where we are going! Check with her for more info!

From Lybi on Fri, Nov 02, 2007 at 14:59:41

Hey Shauna! Why don't you meet us at the paddle boat rental place at Tempe Town Lake around 4:45 or so. (I think there is only one?) Email me and I'll send you my contact info.

lybi@cox.net

From Lybi on Fri, Nov 02, 2007 at 15:06:10

Oh, I just saw your post on my blog about meeting at the iron sign by the entrance. Let's do that! 4:45-4:50? I still think we should exchange contact info, though!

From Michelle on Fri, Nov 02, 2007 at 23:08:11

Congrats on the 3LBS !!! Nothing like that to up the motivation too! Now that I'm home I'm gonna have to work on that... I may have found those 3 LBS!!!!

Sorry to hear about the trip to Hawaii when you where younger, you really should go back and make some new memories :)

From Christi on Sat, Nov 03, 2007 at 10:42:15

Poor hubby! You are an inspiration, your mileage and pace are awesome! Have fun w/ Lybi & Mik'L today, wish I could join ya'll!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.180.000.000.000.0016.18

AM-Easy run this morning with my Saturday group, although we all got separated.  We always start out too fast (about 9:15), and then I drop back after about a mile.  I especially didn't want to push it this morning, because I'm meeting Lybi and Mik'L for 5 more miles this afternoon.  Total time was 1:40:50, with an average pace of 9:54.  One person in our group ran 22+ miles!  I feel 100% fine now, but I am a little tired.  On Friday nights we usually have sushi, and then go to Barnes and Noble and sometimes get lattes.  Last night, we got what we thought were decaf lattes.  1:30 am rolled around, and I was still wide awake!  My husband didn't sleep well, either.  If I take a little nap, I should be fine for this afternoon.

PM-I met Lybi and Mik'L for the first time, and we ran a 5-mile loop around Tempe Town Lake.  They were also the first bloggers I have met in person.  It's very cool how the blog brings people together who never would have met otherwise....I have run several races in the general area but had never run around the lake.  There were some spots of really deep sand, which made for some very challenging running.  Before the run, my legs felt surprisingly fresh, but I was feeling pretty tired by the end.  The 16 miles took its toll on my legs!  In summary: a great run with great company!

Comments
From Mik'L on Sun, Nov 04, 2007 at 17:02:46

Thanks for the run. It was fun to meet you. Great job on all the miles! Keep it up and you will definitely get your goals. See you in May!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

OK, bloggers, I need some advice (I am going to run this evening).  I have a half marathon coming up on Sunday in San Diego.  My mileage lately has been my highest ever before a half marathon.  I set my PR of 1:50:25 eight weeks after a marathon in 2006.  However, all of my runs lately have been at a very easy pace (avg. 10:00, but faster lately), with VERY few faster miles thrown in here and there.  So, I have two questions:

1) What kind of pace would be realistic at the race?  I am willing to push myself, but I am still training for a marathon, so I don't want to overdo it and get injured.  Is a sub-1:50 in the cards?

2) How should I train this week?  Do I need to taper, or do a tempo run or two?  I'd like to keep my mileage for the week at 40+, but not at the expense of injury.

I guess that's officially more than 2 questions...I am usually very precise with my goal race pace, but I have been training differently and don't quite know what my body is capable of right now.

PM-I did 7 miles in 1:08, 9:45 average pace.  At the beginning, it felt like I was walking, it was so easy.  I left work early, so it was light out for most of the run.  I had a piece of banana bread right before my run because I was hungry, and with 1.5 miles to go, I really thought I was going to throw up.  Not a good feeling, but I still finished strong.  My mile splits were: 9:34, 9:46, 9:48, 9:51, 9:52, 9:56, and 9:20.  Now that I see my splits, I realize how much I slowed down, until the last mile.  I need to work on more even pacing.

Comments
From Christi on Mon, Nov 05, 2007 at 17:01:16

You are faster than me, and I'm just guessing here- but I'd bet you'll run about 8:30, maybe faster and come in real close to your goal. However- you may want to post this question to Sasha or Paul for feedback. Good luck!!! You'll do AWESOME!! A tip I learned from Lybi & James is making 3 goals for myself at races- Gold, Silver, Bronze- your gold would be under 1:50, then add time on for silver & bronze accordingly. It makes me feel good after races anyway! I think you can get GOLD!!!

From Shauna on Mon, Nov 05, 2007 at 18:04:53

Thanks, Christi! I like the gold, silver, bronze concept. I guess I don't feel as fast, because I've been running at an easy pace all the time. I'll be interested to hear what Sasha thinks!

I don't know if I'm faster than you. I have set faster PRs, but they were a long time ago. I don't know if there's any way I could run a 4 hour marathon right now!

From MichelleL on Mon, Nov 05, 2007 at 18:42:06

Ok, so here's the thing Shauna, you haven't done that many long runs equal to or greater than a half marathon, so your half marathon will feel quite like a marathon in that it will feel like one long race.

That being said, your pace has improved over the past few months and I think that going under 2 hours is possible. I would think that having three goals is advisable, and that it depends on how you tend to race where those three goals should be. How is your training now compared to when you did the Valley of the Sun? Do you like to take risks when you race?

From Shauna on Mon, Nov 05, 2007 at 20:49:04

Michelle,

My weekly mileage is much higher now than when I ran a PR at Valley of the Sun, BUT I had just run a 3:54 marathon eight weeks prior. After the marathon, I didn't do anything over 10 or 12 (can't remember) until the half, which was very hilly (I didn't do any hill training). I do like to take risks when I race, but usually not until the second half. I start conservatively, pick it up at 10K, and REALLY pick it up at 10 miles. I would go all out in this race if it won't negatively affect my marathon training.

From MichelleL on Mon, Nov 05, 2007 at 20:57:36

So long your marathon is a month out or more, you can go all out on the half marathon without issues of overtraining. Any race (or run for that matter) involves risk of injury, but they also give you a true measure of where you are if you race them smartly. I would say that if I were you, I would put 2 hours as your Silver goal, and that you should go for a 1:55 as a gold goal, with 2:05 as a back up. You will likely be somewhere in there, so perhaps go out with a 2 hour pace, and then try to pick it up in the second half.

From Bonnie on Mon, Nov 05, 2007 at 21:34:51

Shauna,

I think you are going to be suprised at how much all the extra mileage will help you ... you do have a few long runs in there and have been very consistent with your weekly mileage. If I were you, I would run the first 1/2 of the race at a really easy pace (like you did in your 7 miler) and then pick it up at the 6.5 or 7 mile as you feel. I would not be tied to a watch except for the first mile (to make sure you are not running too fast). Go by feel, keep telling yourself that this race is a gage for how well you are doing and don't be too stuck on time.

Is this the Finest City 1/2? If so, you will need to save a little bit for the hill at the end, it is downhill for the first couple of miles and then flat and then the last mile has a hill going up to the park (but this has a lot of spectator support so it is not that bad).

This week, I would run pretty easy, except that tomorrow I would throw in 3-5 "strides" - run pretty fast for 25 secs, recover for 1 min and then do it again. These really help give you a little "leg turnover" but don't cost you anything (e.g., they are not long enough to burn out your legs). Don't do them to exhaustion though, make them smooth and controlled. Do these at the end of an easy run. I don't generally take any more days off before a race, I just run a little shorter and a whole lot slower in the last week.

Good luck!! I will be in Monterey running a 1/2 marathon as well!

Bonnie

From Shauna on Tue, Nov 06, 2007 at 12:14:46

Thanks for the help, everyone. Bonnie, this is not the AFC Half. It's nice and flat, with the wind at our backs! I'll see how the week goes and post my goals in a few days. Bonnie, good luck in Monterey!

I didn't run this morning, and I have happy hour plans tonight. I REALLY don't want to skip my run today, so now I have to decide if I will cancel on my friends. On the other hand, is running more important than friendship?? I know, I know, this is why I should run in the mornings!

From MichelleL on Tue, Nov 06, 2007 at 12:30:34

How about run after happy hour? It might help you drink a little less (not that I am assuming you're planning on getting slammed) and not miss out. Just an easy 5 on the treadmill is better than nothing at all.

From Shauna on Tue, Nov 06, 2007 at 13:04:17

Yes, I did think of that. I rarely drink during the week for this exact reason (and a few others). I might just have to suck it up, make it happy HOUR and not happy entire evening with dinner, etc., and do a late run at the gym!

From crumpyb1 on Tue, Nov 06, 2007 at 21:29:55

I hope whatever you do this evening will be enjoyable.

About the half this weekend, go with how you feel. I am with Bonnie. Pick a pace like 9 minutes or whatever feels good. I'd probably go for 8:45 because 1) I love going faster and faster as the race progresses and I wouldn't want to use all my energy up at the beginning and 2) I wouldn't want to get too far off a 8:20 pace, so I could break 1:50. So pick a pace for the first half and then try to pick it up if you can like Bonnie said. However, it may turn out that your body is more tired than you think from your wonderful weekly milages. If that's the case, do whatever feels comfortable and remind yourself that the Rock'n'Roll Marathon is where you want to peak and that this race is good training.

And no matter what happens--enjoy your race! I hope you are able to break 1:50. That would be awesome.

From Sasha Pachev on Fri, Nov 09, 2007 at 14:17:38

Shauna - I've posted some ideas regarding your race on the forum. Regarding alcohol. It is bad stuff, hurts you in a number of ways. Miraculously, although I've grown up in a country that perhaps leads the world in the consumption of alcohol per capita among males (indeed, the Russian word for vodka means "cute little water", and the word for beer means "stuff to drink"), I've been blessed with the wisdom to have never had it even before I found and joined the LDS church. Even though I was a weak kid growing up, and was consistently finishing next to last in my class in nearly all fitness tests prior to when I began to train, I have now trained for 23 years since the age of 11 with the longest break of 3 days, with no injuries that I could not run through, which allowed me to achieve a 2:23 marathon, 4:42 mile, and 15:37 5 K. I am able to handle 120 mile weeks done in 6 days, and recover from hard workouts very quickly, to the point that sometimes I cannot tell by how I am feeling if I've run 20 miles hard or 10 miles easy. At the age of 34 I run equal to or significantly faster on all distances starting from 100 m in comparison to my performances at the age of 18. Although this was not the sole factor in my success, I do not believe I would have been able to achieve this without a strict commitment to stay away from alcohol.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Well, I hate it when this happens.  I promise, I had very good intentions.  When I didn't drag my butt out of bed this morning, I went back home in the middle of the workday to get my running clothes, planning to make an appearance at happy hour (with my running group, ironically), and then hit the treadmill.  Well, happy hour turned into dinner and dessert, and I finally got home at 9:30!  I know things come up periodically, but I'm still really disappointed that I didn't get in a run today.  Oh well-to quote my favorite movie, "[Dramatic music] Tomorrow...is another day!"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.280.000.000.280.007.56

Tonight I did 7 miles in 1:07:41, a 9:40 average, and then 4 strides with 1-minute recovery after each.  I messed up with the Garmin, so I don't know my exact splits, but I do know that I ran mile 7 in 8:46.  The whole run felt easy, and the strides felt great.  It's been about 45 minutes since I finished the run, and I'm feeling some tightness in both Achilles tendons.  I hope it goes away!  I'm getting really excited about my race this weekend!

Comments
From Lybi on Wed, Nov 07, 2007 at 22:12:30

8:46 for the last mile! Wow, you were still fresh! Lookin' good, Shauna!

When James' achilles get tight, I massage them with a rolling pin. It does seem to help somewhat.

From Lulu on Wed, Nov 07, 2007 at 22:19:36

Good luck in your race this weekend. I think you'll do great. I predict you will be under 1:53.

From sarah on Wed, Nov 07, 2007 at 23:28:34

Wow...great run. How long is your race?

From Shauna on Thu, Nov 08, 2007 at 10:46:33

Sarah, I'm racing a half marathon this weekend. I'd love to break 1:50, which would be a PR, but I'm not sure I'm quite fast enough for that pace yet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Tonight my legs felt a little tired, just slightly.  My body probably isn't used to strides, which I did last night.  Total time was 1:07:48, a 9:41 average.  My mile splits were 9:38, 9:48.5, 9:55, 9:46.5, 9:45.5, 9:40.5, and 9:20.  Miles 3 and 4 are usually the slowest for me.  During mile 4, I concentrated on keeping the pace up, and it looks like it worked.  I'm glad I kept increasing my speed during the second half.  I think I'll just do 5 miles tomorrow, so I'll feel fresh for my race Sunday.  I'm not running on Saturday, but it will be an active day at the expo and the beach!

Comments
From Christi on Fri, Nov 09, 2007 at 00:50:26

Sounds like you're getting all your ducks in a row for the race! Is your hubby running it too? GOOD LUCK!!!!!! Can't wait to read your report!! This is YOUR race- go get 'em!

From crumpyb1 on Fri, Nov 09, 2007 at 21:24:18

Good luck Sunday! Enjoy your race and your weekend.

From MichelleL on Fri, Nov 09, 2007 at 21:27:58

Good luck with the race! Make sure you don't overexert on Saturday or stay out in the sun too long.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.001.000.000.000.004.00

I'm logging this on Saturday.  I ran on the treadmill at the gym before I went to the airport because it was still almost 90 degrees outside.  I had salmon, rice, veggies, and a salad for lunch about two hours before, and my stomach reminded me of it immediately into the run.  I had planned to do as Sasha suggested (4 miles warmup, 3 miles at 8:20 pace), but I only had time for 6 miles, because of my flight.  So I warmed up for 3 miles, at 10:00 pace, which felt super-easy.  However, I had to stop after that to address the GI issues....I got back on the treadmill to start the hard miles.  Once I got into it, I realized my stomach was rebelling, and only one mile at that pace was in the cards.  So, I did one mile at 8:19 pace.  It was hard, but a lot of it was my stomach.  And, there was a girl on the treadmill next to me going 2.0 mph and talking on a cell phone!  What a workout!  Being able to finish the workout would have been quite the confidence booster, but I'm OK with not finishing it, especially with the GI issues.

Today (Saturday), my quads are pretty sore.  My body isn't used to going fast!  I'm hoping it goes away tomorrow.  I'm excited....Thanks for all the well wishes!!

Comments
From Mik'L on Sun, Nov 11, 2007 at 00:07:38

Good luck Shauna! You will do great! Can't wait to read all about it.

From Michelle on Sun, Nov 11, 2007 at 00:17:47

Yep, I second that, have fun too!

Race: Silver Strand Half Marathon (13.1 Miles) 01:51:29, Place overall: 421, Place in age division: 21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0013.100.000.000.0013.10

Race results are finally up, 50 hours after I finished!  I ran 2 seconds faster than I thought.  I'm happy with my place divisions too: top 25% overall, top 12% of women, and top 15% of females 30-34.  The results also list my age grade: 58.64%, which I hope to greatly improve to whatever my maximum potential is.

It was about 60 degrees at the start, with some wind.  Sometimes I psych myself up too much for a race, so I felt kind of "off" all day Saturday (scratchy throat, unstable stomach, etc.).  But I woke up feeling great on Sunday.  The race starts on Coronado Island and runs past the beautiful Hotel del Coronado in the first mile.  There's a slight downhill, and an uphill before mile 6 (overpass).  At mile 9.5, the race does an out and back to 12.5, and then heads to the finish.  There is a short, but somewhat steep hill at about 10.5, which was brutal, but then we immediately got to go downhill.  There was a .5 mile straightaway to the finish, which was kind of frustrating because it was still so far!

I ran with Amanda for the first 10K.  She called out our pace, because she was prepared and had her Garmin!  Here are my splits, up to mile 12.  It got messed up after that.  8:39, 8:40, 8:44, 8:45, 8:35 (hill), 8:41, 8:29, 8:38, 8:25, 8:31, 8:01 (hill), 8:33, ????  I'm not sure about mile 12 either, because I think the mile marker was wrong.  I was SO CLOSE to a PR, and to breaking 1:50.  I look at my earlier splits and wonder if I could have gone a little faster then, but I truly know that I gave 100%.  I tend to start conservatively and make it up later on.  I don't know if it's the best racing strategy, but I love picking up the pace late in a race!  When I ran the 8:01 split, I was really encouraged, but it turned out that I wasn't able to hold that pace, even on the downhill.  At the end, my lungs felt fine, but my legs were shot.  So, I need to work on the anaerobic component of my running.

Overall, I am very encouraged by my time, ESPECIALLY when I'm doing all easy mileage in my training.  Based on my current fitness, I think I'll be able to PR (sub-3:54) at my January marathon-yippee!

Comments
From Michelle on Mon, Nov 12, 2007 at 15:42:25

Sounds like you ran a great race! And according to your own goals wasn't that a GOLD! Your right on track for your marathon, great job, your training is really paying off!

From Michelle on Mon, Nov 12, 2007 at 16:04:56

Just saw the time NICE!!!

From Lybi on Mon, Nov 12, 2007 at 18:30:56

I've been waiting for this race report! Yea! Great time, Shauna! I'm really impressed by that 8:01 mile towards the end, including a hill! Woo-Hoo! Shauna is in the house. Very good news for your upcoming marathon. :)

Sounds like a great course. I've been to Coronado--what a beautiful place!

From lorenzpsu on Mon, Nov 12, 2007 at 19:36:16

It was great to see you and AWESOME JOB!!!!

From Mik'L on Mon, Nov 12, 2007 at 21:58:33

Wow- great job Shauna. That's a great time and one you should be happy about. You are well on your way to a PR in the marathon!

From Shauna on Mon, Nov 12, 2007 at 22:07:00

Thanks everyone. Would you believe the race results are STILL not up! Hopefully I'll be able to update tomorrow.

From MichelleL on Mon, Nov 12, 2007 at 22:12:50

Nice solid race Shauna. I think you have alot more in you, though. It will be fun to watch you progress this year, PR'ing and beyond!

From Mark on Tue, Nov 13, 2007 at 11:21:32

Awesome race - sounds like everything just came together. I used to live in San Diego and worked on Coronado so I can imagine how nice the course was.

From Sasha Pachev on Tue, Nov 13, 2007 at 12:02:51

Good start. Near PR after only one month of solid training. I think you are ready for no less than 7 miles a day 6 days a week. You should be able to smash all of your PRs 5 K through half-marathon in a couple of months of solid training. And very possibly be ready for BQ. I would, however, wait to race a marathon until you run 1:44 in the half. Reason - you probably will not BQ until you can run a half in 1:44, also, the more fit you are the less time it takes to recover from a marathon, so once you are more fit if something goes wrong in your first attempt, you'll be able to successfully try again sooner.

From crumpyb1 on Tue, Nov 13, 2007 at 22:16:04

Congratulations on an awesome race! I totally think you can break 3:54 in January. Way to go.

From Lulu on Tue, Nov 13, 2007 at 22:23:58

Congratulations!

From Brent on Wed, Nov 14, 2007 at 22:34:48

I like your splts, good consistent effort, congradulations. Close to your PR.

From Christi on Thu, Nov 15, 2007 at 01:00:51

Hey Shauna- Just now reading your race report. You did AWESOME!!! Took the Gold (as I recall?) Gold in my book anyway- anyday!!! All your training has really paid off and many more good races to come!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Well, tonight was a monumental struggle.  I'm not sure if it was (a) residual soreness/ tiredness from the half marathon; (2) trying to get back in the groove after 2 1/2 days of not running; or (3) all the junk food I had today and last night.  I think it's a combination of the three.  Someone at our office is filling every jar, bowl, etc. with CHOCOLATE!  It's everywhere, and I can't avoid it!  Help!

Anyway, tonight was much slower than normal.  I finished in 1:09:51, a 9:59 average.  My mile splits were 9:48, 10:06, 10:09, 10:17, 10:03, 9:56, and 9:36.  I had twinges here and there, probably from the race.  I'm hoping tomorrow I'm back to (or close to) normal.

More good news about the race: I figured out that I ran the last 1.1 mile at a 7:55 pace.  I had run mile 11 at 8:01 and slowed back to 8:33, I think for 12, but I was able to pick it up even more for the finish, which probably includes the sprinting at the end.  I'm sure people everywhere are making fun of me for the sprinting part!

 

Comments
From Michelle on Wed, Nov 14, 2007 at 22:57:40

I guess I don't know enough about racing? Why make fun of you about the sprinting? Just looks like a great time and race to me!

From crumpyb1 on Wed, Nov 14, 2007 at 23:44:19

Did you feel like you didn't leave it all on the course because you had the energy to sprint at the end? I've wondered sometimes if I could have run faster if I wasn't talking so much. And I think it's such a fine line of how fast to start the race. Not too fast, but not too slow.

Don't worry about the sprinting too much. I think it feels good to finish strong.

What are your thoughts on your Marathon on Jan 13? Are you going to go all out? or back off like Sasha suggested? How did you feel after the race last year? I say go with what you want to do. Of course, I am sure you will.

I hope your recovery continues to go well. What kind of chocolate?

From Shauna on Thu, Nov 15, 2007 at 00:29:15

I like sprinting, but I've heard other people say, "Oh, you're one of THOSE people...." I always like to finish strong, though. And, it is a HUGE psychological boost to be passing a lot of people late in a race. I don't know if it's a smart strategy though. I was reading one of the fast guys' blogs the other day, and he said one of his goals is to run a more even pace throughout the race, and not run negative splits. Hmmmm....

Crumpy, I'm going to back off as Sasha suggested. I'm thinking I might pace my friend who wants to break 4:00. I think I should be able to do that reasonably easily with two more months of solid training. Last time (Jan. 06), I set a PR by 17 minutes, but felt awful because I hit the wall. My goal had actually been BQ, and I kept up the pace until 20, where I totally fell apart. I ended up having to walk so much that I was off BQ time by 14 minutes! So, although I Pr'ed, I was devastated (and in serious pain!).

I think I'll run a 5K or 10K here and there until the marathon to gauge my fitness level, and then defer to Sasha on how to run smart at the marathon.

All kinds of fun-size chocolate! Reese's Peanut Butter cups, Mr. Goodbar, dark chocolate, etc. SUCH a temptation!!

From Lybi on Thu, Nov 15, 2007 at 00:34:05

Reese's! That is totally unfair! As if it wasn't hard enough to watch all the holiday goodies...

Good job Shauna, I'm sure you're just still recovering from the half. You're actually recovering really well, I think.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Tonight felt much better, but I'm still not back to 100%.  I'm still a little bit sore.  My quads started hurting a bit at mile 5, and I could really feel everything after stretching.  Thinking back, though, I have never run a half marathon as part of marathon training, where I had to immediately jump back into high mileage after the half.  So, although I wish I had recovered faster, I'm glad to be doing 7 miles again already.

Total time was 1:08:29, a 9:47 average.  My mile splits were: 9:55, 9:53, 9:48, 9:51, 9:47, 9:50, and 9:26.  I ran negative splits of one minute.  I'm happy that my splits were not all over the map tonight.  They were pretty close together, except for the usual "turbo" last mile.

I plan on getting up early and running tomorrow morning.  I'm attending continuing education for work all day, and I don't have to be there until 8:30!

Comments
From MichelleL on Thu, Nov 15, 2007 at 21:48:47

I have CPE for accounting tomorrow. I hope I can keep my eyes open! It's hard to soak it in for 8 hours.

From Shauna on Thu, Nov 15, 2007 at 23:05:46

Yes, I agree. My topic tomorrow is evidence-yippee! I'll learn a lot, but my brain will be fried by 4:30.

From Lybi on Fri, Nov 16, 2007 at 00:12:20

Those are good splits, Shauna, especially so recently after a race. Kudos.

From Mik'L on Fri, Nov 16, 2007 at 20:34:59

Good job jumping back in to things. I think it takes my body forever to recover after even a short race. Hope you enjoyed the CE! I did some real estate CE this morning myself...not so much fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Well, this has been a weird week.  I think the race took more out of me than I thought.  I've been exhausted all week, so I didn't get up yesterday morning to run.  My next big mistake was wearing stilettos yesterday.  I wear high heels almost every day, but I had to walk a lot yesterday (from parking garage to continuing ed course to lunch and back, etc.).  Sadly, my husband's oldest friend's father died this week.  Last night was the viewing.  I wore the same shoes and stood for 1 1/2 hours.

The funeral was this morning at 10:00 am.  I was supposed to do 18 miles this morning, but given my sluggishness this week and my ACHING legs from the stilettos, I was worried something might go wrong, and I'd get stuck 9 miles away and miss the funeral!  So, instead of just doing 10 or so, my lazy butt stayed in bed.

Lesson learned: half marathons require more recovery than I thought!  I'm glad I did it now and not 3 or 4 weeks before the marathon.  They can also cause a temporary zap in motivation!  I'm looking forward to next week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Tonight's run felt great!  I was very surprised that I felt so good after my horribly slothful weekend, but I did.  I was scared to death by a man who passed me, though.  I was in the zone with my iPod (I know, BAD) and didn't hear him at all!

Total time was 1:08:23, a 9:46 average.  My mile splits were: 10:11, 9:53, 9:51, 9:45, 9:45, 9:40, and 9:17.  About halfway through the run, I started concentrating on my form by trying to kick each foot behind me after it touched the ground.  I don't think I pick up my feet enough when I run.  If you saw my shoes and how quickly they get dirty, you would probably agree.  Anyway, I think it helped tonight because I ran faster, and running faster felt just as easy.

I'm looking forward to some nice runs this week during the holiday!

Comments
From MichelleL on Mon, Nov 19, 2007 at 21:51:10

I am glad you are feeling better. My running shoes get dirty so fast, it's kind of embarrassing. No offense to men, but they really can scare the be-gee-bees out of you if they sneak up on you, can't they?

From Shauna on Mon, Nov 19, 2007 at 21:59:57

Yes, I caught up with this man at the traffic light, and he told me to be careful because the next major traffic light over is supposedly rife with sex offenders! I don't know if I believe him (we live in a very safe neighborhood), but I was creeped out for the rest of the run!

From Benn on Mon, Nov 19, 2007 at 22:52:10

Very nice progression of negative splits!!

From Benn on Mon, Nov 19, 2007 at 22:53:07

And please be careful! If you are still going to run that route, maybe invest in a small concealable can of pepper spray?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Tonight's run felt really good.  I went to the grocery store at 4:30 pm (very scary place on Thanksgiving eve!) and was dying to get some peaceful time to myself, so I was very much looking forward to the run.  Tonight was the first time since last winter that I have felt cold in shorts and a tank at the start! 

I hadn't planned on picking up the pace, but it just kind of happened.  It definitely felt a little harder than normal, but I still felt strong throughout the run.  Total time was 1:05:07, a 9:18 average.  This is a big step for me, because one of my short-term goals is to get down to 1:03 for 7 miles and have it feel easy (actually for any extended run at 9:00 pace to feel easy, like it used to).  I wouldn't say tonight was easy, but it definitely wasn't tempo pace or anything like that-yeah!  My mile splits were 9:06, 9:22, 9:20, 9:21, 9:26, 9:24, and 9:08.  I've noticed that my splits have been very close together lately (except for the first and last miles), which is great!

Crazy story-yesterday I wore my highest stilettos to work (again!).  Wouldn't you know it, the building had a fire drill!   And, of course, we're on the 17th floor.  Sooo, I had to walk DOWN 17 flights of stairs in stilettos.  My knees ached for the rest of the day, and my quads were really sore today.  It's the curse of the heels!

 Happy Thanksgiving,everyone!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

It's a beautiful day!  We're eating tonight, so I went for my run at about 10:30, when everyone else was getting ready to eat!  Traffic was pretty light, although there were a fair number of runners and walkers out and about.  I love running my route during the day-it's so pretty.

Total time was 1:06:30, a 9:30 average.  It felt great, although my legs were a little tired.  My mile splits were 9:28, 9:32, 9:40, 9:33, 9:36, 9:27, and 9:15.  I'm taking it very easy tomorrow!

HAPPY THANKSGIVING!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.001.000.000.000.0018.00

Whew!  I ran with two guys from my running group.  We started at 6:00 am.  It was still completely dark out, but we had a full moon, so it was really pretty.  Overall, it felt OK.  After about 12 miles, my lungs felt great, but my legs were starting to feel heavy.  There were a lot of people out, and I saw my husband twice!  He did 20 miles spectacularly.

Total time was 2:59:11, a 9:57 average.  My mile splits were 10:13, 10:14, 10:05, 9:56, 10:06, 10:00, 10:50 (slowing down so friend could catch up after pit stop), 10:16, 10:23, 10:06, 9:55, 10:18 (slowing down to look for a friend, whom we never found), 9:50, 9:51, 9:49, 9:42, 9:24, and 8:25.  I'm glad I had the gas in the tank to supercharge it at the end, but overall I think I should have done better.  I would have rather run all the miles under 10:00.   However, I have had a couple of weeks of less than stellar mileage.  It's time to pick it back up!  No more mileage under 40 per week!

Comments
From Mik'L on Sat, Nov 24, 2007 at 18:40:25

Wow Shauna, nice job today. Way to get in a good long run at a nice pace.

From Lybi on Mon, Nov 26, 2007 at 00:20:42

Whoa! Good job, Shauna.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Brrrrr!  I just finished my run, checked the temp online, and it said 58.  I know that's wrong-it feels much colder.  I know that's nothing to you northern Utah people, but when you're a desert rat like me, your blood gets thinner (my theory, anyway), and you get COLD!  I don't mind, though-I run much better in the (relative) cold.

Total time was 1:07:46, 9:41 average pace, with negative splits by about 12 seconds.  My mile splits were 9:41, 9:51, 9:40, 9:40, 9:50, 9:35, and 9:30.  At mile 4.5, I saw my husband, and we ran home together, kind of.  He ended up about a minute ahead of me.

I felt pretty good tonight, considering my challenging 18-miler the other day.  I wasn't too sore, but my knee started aching right at the end.  And my calves were SO TIGHT!  I don't know if that's from the run the other day or the cold.

I'm considering a 22-mile race coming up in 2 weekends.  I know I can finish it, but I don't know if it's a good idea, considering I haven't run 20 yet.  I plan to run 15 this weekend to gear up for 20 or 22 the following weekend.  I've never gone farther than 20 miles in training.  I'll see how my body feels at the end of this week and reevaluate then.  There's also a local half marathon coming up that would be fun.  Maybe I could break 1:50!

Comments
From MichelleL on Mon, Nov 26, 2007 at 22:23:26

Shauna,

I think jumping from 18 to 22 is pretty aggressive. Do you have any other recent long runs above 18? I would say you can do it if you would really like to but just make it a more fun long run, don't race it.

From Michelle on Tue, Nov 27, 2007 at 09:48:41

You are really stepping up the mileage and training! I'm sure it will pay off on the upcoming races! I need to jump up the daily mileage also, but it just hasn't seemed to happen. Your a great inspiration, thanks! One day I'll follow your lead!

From Maria on Tue, Nov 27, 2007 at 14:33:10

Shauna, I agree with Michelle and advise against a 22 mile race in 2 weeks. I looked over your training the last 3-4 weeks, and you had only one 18 mile run and one half marathon. Your average weekly mileage has been too low for a good 22 mile race. Sure, you can run it as a very long training run, but don't race it - you will suffer more than you need to. Increase your weekly mileage to min. 40-45 a week for at least a month, and you'll be in better shape for 20+ mi. races. Keep up the good work!

From Lybi on Tue, Nov 27, 2007 at 15:04:23

Well I think it's cold too! And yes, your blood totally thins out. When I lived in Michigan we kept the house at 72 in the summer and I felt HOT. Out here, I want to turn on the heater when it's 75 in the house.

Good job on your run! You sound really enthusiastic. I'm sure you'll break 1:50 sometime soon.

Hey, did you see the thing on the discussion board about the Relay del Sol? It's a big ol' relay here in Phoenix, and the FRB is going to have a sponsored team. So a lot of fasties will be coming from Utah, probably, and needing a place to stay. This is how I met the Pachev's last year. Check it out.

From Shauna on Tue, Nov 27, 2007 at 15:09:30

Thanks for the input, Michelle and Maria. I had planned on treating the race as a training run, but now I'm reconsidering altogether. I'm not planning to peak for my January marathon (just running for fun) and plan to peak some time in the spring, so there is no need to run over 20 miles right now. I think I'm going to run the half marathon that weekend instead, and shoot for 20-mile training runs after that.

Lybi, I'll check out the discussion board. I had heard about that relay, and I thought about doing it just for fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.250.000.250.000.007.50

Tonight I ran 7 miles, and it's starting to feel so easy!  I never imagined that running 7 miles per day would feel so easy!  I think I'm going to keep this schedule next week as well, maybe with an extra mile here and there, and then start working up to 8 miles per day (!).

Total time was 1:07:24, average 9:38 pace.  My mile splits were 9:39, 9:37, 9:39, 9:37.5, 9:39.5, 9:34.5, and 9:38.  I did 4 x 100 strides when I got home.  I consciously did not pick up the pace in the last mile because I wanted to keep the entire run super-easy.  I don't know exactly what it means, but I am liking the fact that my splits are so close.

I just about had a heart attack at one point on the run.  I heard a noise, turned around, and saw a bike with a light heading toward me on the path about 30 yards back.  I turned around again, still there.  A little bit later, I noticed there was no light in my peripheral vision, and the bike had not caught up with me.  I didn't want to keep turning around, because I was afraid I would trip.  I was getting a little scared of scary bike person (possible attacker?).  Then, as I was crossing a somewhat big, well-lit, residential street (no cars coming), I hear, "EXCUSE ME!" yelled in my ear.  After I picked my heart up from the ground, I turned around and saw an old lady coming toward me on a rickety bike and headphones!  I was on the right side of the path, of course, with plenty of room all around, and she had to scream at me like that.  As she passed me, I said, "You scared me to death."  She either ignored me or couldn't hear because of the headphones.  Crazy people!  I don't know what it is about colder weather that makes things so creepy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Another good run, felt easy.  Total time was 1:07:15, average 9:37.  My mile splits were 9:41, 9:38.5, 9:41, 9:43, 9:38, 9:33, and 9:20.  I forced myself to only look at the Garmin when it beeps every half mile and if I have to stop at a stoplight (when I hit the pause button) last night and tonight.  I've noticed that when I don't stare at the Garmin every 30 seconds, I actually run faster and more consistent splits.  Maybe (gasp!) I'll try a run with only a stopwatch and see what happens!

At the beginning of the run, I felt a shooting pain up the inside of my shin.  It felt a little like shin splints, but not in the place where I usually get them (haven't had them in 7+ years).  Of course, I told myself to run through the pain (best advice ever *sarcasm!*), and-what do you know!- it went away!

Soooo-I got an email from my best friend today who is training to run her first ever marathon with me in January.  She ran 17 miles the other day and SLOWED DOWN to an 8:35 pace!  And she wasn't even sore the next day!  (I'm not jealous!)  All she wants to do is break 4 hours.  Heck!  She could probably eventually break 3 hours with a pace like that!  I'm going to try to recruit her to the blog.

Comments
From sarah on Wed, Nov 28, 2007 at 21:41:52

wow!! I am jealous. Definitely get her on the blog and let's see what a little advice from the experts will get her. ...how exciting...thanks for sharing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Tonight I ran at the same pace as normal, but it felt more labored.  By mile 6, my legs felt like they were running through molasses (or syrup?), although cardio-wise, I felt fine.  I'm not sure what that means: maybe slight overtraining?  I'm going to do 15 miles this weekend, nice and slowly.

Total time was 1:07:39, a 9:40 average.  My mile splits were 9:34, 9:44, 9:43, 9:46, 9:38.5, 9:38.5, and 9:33.  I didn't have the extra kick in me tonight.  But I took my heart rate when I finished, and it was only 130-135.  Within 5 minutes, it was down to 80.  Gotta take it easy on the legs...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.170.000.000.000.000.17

I woke up to nagging lower back pain.  I figured it would just go away, so I got ready and drove to my normal spot to go run.  It is cold, windy, and rainy today, and I contemplated the treadmill, but 15 miles on the treadmill would have been torture!

Anyway, I started running, and my back hurt so badly.  It was affecting my posture and running form, too.  I tried to keep going for a bit to see if it would loosen up, and it just kept getting worse.  I probably should have tried to go a little longer, but it just hurt too badly.

I'm really disappointed, because this run would have put me at 43 miles for the week!  Oh yeah, and I'm concerned about my back too.  I figure it will just go away on its own.  If not, luckily I already have a chiro appointment coming up in a few days.

Comments
From crumpyb1 on Sun, Dec 02, 2007 at 00:09:31

Wow. I hope your back feels better.

From Lybi on Sun, Dec 02, 2007 at 00:23:10

Sounds like a back spasm to me (insert medical disclaimer here). I've had several of them. If it is, you will probably feel worse tomorrow. Sorry! Get thyself to the chiropractor! Since it did not come on suddenly, the good news is that it is probably not a true injury. Heat helps me, but you need to get adjusted so it doesn't tighten up again.

From josse on Sun, Dec 02, 2007 at 23:41:55

Sorry to hear about the back pain, that is one of my ongoing demons. I make many visits to the chiropractor.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Well, my runs are starting to get predictable and boring for everyone to read.  I'm loving the consistency, though (except for the blip on Saturday).  It's getting pretty cold out!  No signs of back pain today, except for a twinge starting at mile 6.

Total time was 1:07:33, a 9:39 average.  My mile splits were 9:45, 9:49, 9:44, 9:35, 9:39, 9:39, and 9:20.  I'm very happy with the consistency of my pace throughout the run.  I'm itching to step up a few runs to 8 miles this week, but I'm a little hesitant, too.  I don't want to overdo it with my upcoming half marathon on Sunday, where I am really hoping for a PR.  We'll see!

Comments
From MichelleL on Mon, Dec 03, 2007 at 21:33:33

We never get tired of your blog, Shauna! Good job with your consistent pace, and your overall pace is getting faster, eh?

From MIchelle on Mon, Dec 03, 2007 at 21:40:31

I'm actually quite jealous of you consistancy and pace that you are maintaining. With the work you are putting in I'm sure your headed for that PR!! GO GET IT!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Well, isn't it funny that as soon as the words "consistency," etc., are in my blog entry, I log a big fat ZERO for the day?!?!?  I got to bed at 11 pm last night and had plans after work tonight.  I just couldn't drag myself out of bed at 5:30 this morning. 

I'm justifying it with my half marathon on Sunday, which will still give me 5 days of running for the week, even though Sunday's race will technically count for next week.  But, it's still 5 out of 7 days, so I'm OK with it.  

One of my friends whom I hadn't seen in a few months told me tonight that I look like I have lost weight!  Yeah!  Funny-the scale isn't registering the weight loss....I can see and feel a little bit of a difference though...

Comments
From andee on Wed, Dec 05, 2007 at 10:12:23

Good luck on your race this weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.003.000.000.000.007.00

Tonight I tried to do a run that Sasha recommended I do before my last half marathon (which I couldn't complete due to GI troubles): 4 mile warmup, then 3 miles at half marathon goal race pace (8:20).  So, I thought I'd give it a whirl.  Unfortunately, I never got down to 8:20 pace.  With all the easy mileage, it feels so much harder to run fast now.  I'm going to try and do a similar workout to this every week now, and hopefully it will get easier.

Total time was 1:05:15, a 9:19 average.  My mile splits were 9:39, 9:47, 9:50.5, 9:47, 8:58, 8:39, and 8:31.5.  Those last 3 miles felt brutal!  I'm going to try and forget about it, and hopefully I can still break 1:50 on Sunday.

I had a really stressful day at work.  A problem came up that I won't be able to resolve until Friday, because the person I need to talk to is gone until then.  It's going to eat at me until it's worked out, and I can't put it out of my mind!  I definitely think it's related to my subpar run tonight...

Comments
From Michelle on Wed, Dec 05, 2007 at 23:32:25

I think your doing great! I would love to have those times. I also think the problem at work would be worse without the run! Good luck sorting it all out!

From Lybi on Thu, Dec 06, 2007 at 10:47:54

Stress, it's a killer! I've noticed the same thing with some my runs--if I am really stressed about something, my performance is inexplicably much lower than my goal.

You're going to do so well on Sunday, though! Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I was not sore at all today after my attempted tempo run last night, which I thought was a great sign.  The last time I attempted a similar workout, I was pretty sore the next day.  Seven miles has started to feel pretty easy, so I thought I'd try 8.  I got out of the residential area and was running among skyscrapers.  I thought I would hate running down there, but it was really cool!  Guess I'm a truly an urban girl at heart.  :-)

Total time was 1:17:10, 9:39 average.  I was happy that I was able to keep up the same pace with an added mile, even though my splits were kind of all over the place!  My mile splits were 9:35, 9:48, 9:40, 9:38, 9:41.5, 9:47, 9:40, and 9:13.  My heart rate was low-to-normal at the end and was under 90 within 5 minutes.

1:50, BRING IT ON!!!!

Comments
From Mik'L on Thu, Dec 06, 2007 at 22:27:06

Good job Shauna! You are training really well. I think you are ready to take on 1:50 this weekend for sure! Good luck, we'll be waiting for the report as always!

From crumpyb1 on Fri, Dec 07, 2007 at 08:35:00

1:50, you can do it! I hope you are able to get some good sleep and work will calm down a bit for your race. Good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

This was an easy run, just to get the blood flowing before the race, and my shortest run in a very long time!  It was pretty cold outside (about 45: that's COLD for us desert rats!), but a beautiful morning.  I ran on my normal weekday path, and it's usually dark when I run, so it was really nice to run in a beautiful place during the day!

Total time was 47:55, a 9:35 average.  My mile splits were 9:41, 9:44, 9:39, 9:36, and 9:14.  The quicker pace felt almost effortless compared to the slower miles.  However, the cold made the effort seem a little harder, so I need to make sure I'm fully warmed up before the race starts tomorrow.  It's supposed to rain tomorrow.  :-(

Have a great day, everyone!

Comments
From Michelle on Sat, Dec 08, 2007 at 13:24:31

Good luck tomorrow! I'm sure we'll be reading of about a new PR!!!

Race: Runner's Den Fiesta Bowl Half Marathon (13.1 Miles) 01:51:59, Place in age division: 14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.5013.100.000.000.0013.60

Well, the 1:50 guy eludes me again!  The race results are still not up on the Internet, so I might be updating later.  It was overcast and chilly at the start: perfect running weather.  The race was a loop that started and finished in roughly the same place, and very flat.  I was feeling very good going into it, but probably not as good as my last half in San Diego.  I was expecting to PR, because I've done an 18-mile run since then, so my endurance is even better.  Looking back over last week, though, I did a tempo run, added a mile to one of my daily easy runs, and ran 5 miles yesterday.  Maybe I overdid it a little bit???

I started slower than I wanted to, as usual.  Mile 1 was 8:45 (also, no chip timing, and I crossed the start line about 10 seconds after the gun went off, but the gun time is my official time, so it will have to do).  Next four miles were 8:45, 8:37, 8:38, and 8:38, still too slow.  I picked up the pace earlier in the race than normal, though.  I had about 90 seconds to make up when I hit the halfway point, so I thought I was in good shape. I started picking up the pace a little bit at that point to start making up for some of the lost time and ended up being right on pace, for the most part.  Miles 6 thru 10 were 8:30, 8:24, 8:24, 8:31, and 8:16, with a Gu right after mile 6.  Once I hit mile 11, though, I just couldn't pick it up anymore.  Mile 11 dropped back down to 8:30.  When I saw 1:34 at mile 11, I knew that a PR was out of the question (just couldn't go any faster!), but I was hoping I could do at least as well as last time (1:51:29).  I had another Gu at 11.  Mile 12 was 8:33.  I totally lost it, though, and ran mile 13 at my slowest pace of the race at 8:52.  Final .1 was 36.5 seconds, a 7:11 pace.  Overall pace was 8:34.

This was the first time I have ever run out of gas at the end of a half.  I'm not really sure what went wrong.  I thought I was doing it right by picking up the pace earlier so I wouldn't have to pick it up so much at the end.  Mile 13, and the lack of chip timing, caused my time to be slower than my last half.

It seems that I have hit a plateau in the last month.  If anyone has any advice on how to improve from here, I'd love to hear it!  Maybe it's time to add tempo runs back into my training.....

This race will officially count for this coming week's mileage, but I'll add it onto last week's mileage, which finally puts me back over 40 miles for the week (40.6)!

Well, this is too funny!!!  I will now never know my official time or placing because...the event coordinators messed up.  According to the official results online, I ran a 1:25:40 and got 2nd in my age group (behind someone I ran cross country with in high school)  and 8th overall!!!   That's a 6:30 pace-maybe it can be my long-term goal.  Ha!!  Actually, it looks like I was 14th in my age group and 77/333 for overall females.  They didn't post overall results.  Hey, I'll take a mistake like this!

Comments
From Mik'L on Sun, Dec 09, 2007 at 16:28:04

Good job Shauna! I think you did great...that's a great pace. I'm definitely not an expert, but my opinion is that racing in the winter months just isn't like racing over the summer. It seems like this is the "off" season. I think if you keep training like you have been, especially if you pick it up and hit at least 40 mpw, you are going to only get better. Your time is very consistent with your last half, which really wasn't that long ago. Great job and just keep it up, it will pay off in the long run. :)

From Christi on Sun, Dec 09, 2007 at 23:03:25

Well in my book that was a very good & fast race! Great job!! But if you have hit a plateau you may want to put it as a question on the discussion forum- I think there's a place to ask for people to review your training program. But I second what Mik'L says- its winter-tough time of the year- you may suprise yourself in the spring. Also- how was the course incline wise?

From MichelleL on Sun, Dec 09, 2007 at 23:15:54

I think that the winter is the best time to train in AZ, so I don't think it should be a factor. You trained right through this race, which is the right thing to do for all but a few targeted races a year. I would say that at 40 miles a week, you would tend to hit the wall in a 13 mile race. Its ok to hit the wall though, it means you were pushing your limits in the race, which you definitely should be doing.

Perhaps you are plateauing right now Shauna. It takes several weeks at increased mileage to not be tired at that mileage level. I would make sure you keep your miles right at 40 for three weeks, and don't worry about your pace for most runs, but throw in a tempo run at least once a week, of at least three miles. Since you are focusing on 1/2 and full marathon races, you'll want to increase your tempo distance as you are able, but your tempo pace shouldn't be any slower than 8:30 pace. I know you are posting your mile splits on almost every run, which is ok if that's what you like to do, but make sure you aren't turning every run into a medium run. At most you should be doing hard-easy-hard-easy, etc. Perhaps you could also consider adding strides to your weekly training, to give your legs a feel of a faster pace, for 100m at at a time.

I love your inspiring attitude and your desire for improvement. With continued dedication, you will smash your 1/2 PR and get to Boston. GO SHAUNA!

From Michelle on Mon, Dec 10, 2007 at 03:13:42

It looks like you ran a great race to me and according to them you had a huge PR!!! You're dedication and improvements are something I would love to see in myself so keep up the great inspiring effort!!! (and thanks!!)

From crumpyb1 on Mon, Dec 10, 2007 at 09:48:46

Congratulations on another decent race! I have no doubt the sub-1:50 will come.

From Mark on Mon, Dec 10, 2007 at 10:21:10

Shauna, good job in hanging in there at the end, you could have just given up and really slowed down but you didn't. It wasn't a PR but also wasn't that far off. Keep doing what you've been doing except maybe add some more tempo runs here and there. Something that helps me (but I don't always remember to follow) - go easy on the easy days and hard on the hard days. When I do follow that advice it seems to really pay off. You're gonna get there. Thanks for the comment on my race.

From Lybi on Mon, Dec 10, 2007 at 19:42:56

Great job Shauna! Hey, this effort IS an improvement over your San Diego half, because that was at sea level. I'm sure the difference in altitude, though not substantial, makes far more than a 30 second difference, so you ARE improving!

It's hard when you don't get the numbers you are looking for, just remember that there are a lot of people on this blog who think you are AMAZING!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

This was my first run after the race, and I felt surprisingly good.  I was hardly sore at all, although my pace was quite a bit slower.  Part of that, though, was my apprehension with the state of the running path.  It's been raining a lot lately, and there are mud puddles and potholes everywhere now.  So, safe ankles took precedence over my normal pace.  It was COLD out, too!  I only saw three runners, two walkers, and one cyclist.  Usually, I see too many to count.

Total time was 1:09:55, a 9:59 average.  My mile splits were 10:02, 10:14, 10:09, 9:54, 9:56, 9:53, and 9:45.  The first three miles felt SUPER easy, and the last four felt a little closer to normal.  I hope to be back to my normal pace tomorrow or Thursday.

I downloaded several classical choral Christmas albums onto iTunes, and they are beautiful!  Only two weeks to Christmas!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.000.0020.50

Well, after a dismal record of only run this week, I did the dreaded 20 miles today.  It was SO COLD.  I think it was close to freezing when I started.  I wore a long-sleeved shirt, short shorts, and a hat.  For the first eight miles or so, I was wishing I had tights and gloves.  At times, I could not feel my legs.  I thought that might be good: if I couldn't feel my legs, I could run forever!

This was officially my longest training run ever!  It was unintentional, though.  I couldn't get up to my desired pace of sub-10:00 for several miles, because of the cold, I think.  Total time was 3:21:54, 9:51 average.  Here are my mile splits: 10:15, 10:16, 9:55, 10:04, 10:10, 10:00, 10:03, 9:57, 10:00, 10:02, 10:06, 9:40, 9:45, 9:29, 9:36, 9:34, 9:28, 9:37, 9:29, 9:41, and 4:51 for the last .5 (9:37 pace).  I felt really good from about mile 10 to 17.  Then I started hurting.

The biggest feat of today's run is that I did it all alone!!  I'm so glad I got this run finished.  Now I'm off to get my hair cut and colored, and then to my firm's Christmas party tonight.  Yippee!

Comments
From Lybi on Sat, Dec 15, 2007 at 13:29:11

Hooray for Shauna! It WAS cold this morning! I had to scrape frost off my windshield. I don't even have one of those scrapey things--I had to use a comb!

I am in awe that you did your longest training run ever with no running buddy. You are TOUGH. Keep it up--you inspire me.

From Jody on Sat, Dec 15, 2007 at 22:01:06

Congrats on your longest training run! I wish I was where it is "Cold" Keep up the great work!

From Michelle on Sun, Dec 16, 2007 at 21:52:40

Nice Job!!! Way to go, and doing that all by yourself is even more amazing! You must be as mentally tough as you are physically!

How was the hair apt? Anything excitting there or just a tune up?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I already know that today will be a big fat "zero" because I am sick and staying home from work today.  I have a horrible sore throat that came about from: (1) running 20+ miles in shorts in near-freezing temps; (2) lots of yelling at the white elephant gift exchange at my work party; (3) standing around in the cold for 30+ minutes deciding where to go after the restaurant closed; and (4) not enough sleep for several nights.  Not to mention, I am STILL extremely sore from the 20.5-mile run on Saturday.  I'm not sure why I am so sore.  I haven't been this sore in a very long time. 

I'm glad I'm staying home today because something is going on with my family.  In the last two weeks, my brother had hernia surgery, my other brother got food poisoning (no hospital stay required), my mom got a horrible nosebleed that required a trip to the ER and some very painful treatment, and my grandfather went to the hospital last night with kidney stones!  I'm staying home and locking the door....  :-)

Comments
From Mik'L on Mon, Dec 17, 2007 at 22:09:56

Good call! I wouldn't chance it with that streak going on! Take a day off and relax...I hope you feel better quick!

From Mark on Mon, Dec 17, 2007 at 23:17:57

Great job on your 20.5! Now get well soon so you can run again once you feel better :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Well, I'm still sick, so no running.  The 15-miler on Saturday should be interesting....

Comments
From Michelle on Wed, Dec 19, 2007 at 22:50:23

Hope you feel better soon!!

From Lybi on Wed, Dec 19, 2007 at 22:51:08

Ditto, Shauna! Hope you can take it easy and get pampered a little.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Wow, it's really nice to actually be able to log some miles again!  After being sick for the better part of a week, I decided to venture out today.  I had planned on 15, but I decided not to push it too much after no running for a week and being sick.  I think my underdressing last weekend contributed to my sickness, so I wore pants, gloves, two long-sleeved layers, and a cap today.  It was 31 degrees when we started.

I felt my sore throat coming back almost immediately, so I decided to keep it at 10.  My husband did 21.  I saw him out on the canal, and we ran together for almost a mile.  Then I saw another guy I used to run with periodically and ran with him for a while.

Total time was just over 1:36, a 9:37 average.  I was happy with that, and it felt pretty easy.  I finished the first 5 miles in about 49:30 and picked it up over the second half.  My last two miles were 9:25 and 9:05.  Those two felt a little more labored than they should have, but hopefully I can get back to normal this week.

My plan for next week is 7 miles per day during the week and 20 next Saturday.  Then I will begin a 2-week taper until the marathon!  Hope this body holds up, and that the germs stay away!

It's almost Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.560.000.000.000.009.56

Well, I surprised myself today!  I had planned on running 7 miles, but I felt so good after I got started that I decided to run 8. When I got to the turnaround spot, I just decided to keep going.  I was running among the high rise buildings by then, and it was fun to run there without traffic and people around.  I ended up running almost to my office.  I also ran much faster than normal, but it still felt easy (until the last 2 miles or so).  I was surprised at that as well, especially after not running at all last week.

Total time was 1:28:38, average 9:17 pace.  My mile splits were 9:16, 9:25, 9:21, 9:15, 9:17, 9:21, 9:17, 9:10, 9:17, and 5:00 (8:57 pace) for the last .56 mile.

After all the food I've been eaten, this run was much-needed.  It also was a huge confidence booster for the marathon.

Time to cook Christmas food!  Merry Christmas Eve!!

Comments
From MichelleL on Mon, Dec 24, 2007 at 15:57:43

Good job Shauna - way to add on the miles and go at a good clip.

Merry Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Unsuccessful attempt at a tempo run.  I warmed up in the first mile, ran a slow tempo mile, and gave up when the headwinds approached hurricane strength.   I'm frustrated about tempo runs in general, but I will save it for a message board post on another day.

Total time was 36:36, a 9:09 average.  Mile splits were 9:13, 8:43, 9:08, and 9:30.  I'm very glad I got a run in on Christmas Day.

 

MERRY CHRISTMAS EVERYONE!!!

Comments
From Benn on Tue, Dec 25, 2007 at 13:02:58

Good job! And don't get down on yourself, Shauna for getting frustrated about "tempo". I've been running for about 4 years now and am still a little iffy on the tempo run. It will come in time. Every day we can lace up our trainers and get out there for a run is a good day. Great run, and Merry Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.550.000.000.000.007.55

Brrr!  It is 47 degrees now, but it feels much colder.  I don't think the temp is right.  It felt harder to maintain my pace, and I couldn't feel my legs after about 5.5 miles.  I decided to slow the pace down a bit, because the run felt harder tonight.  Is it normal for my legs to be numb in 47 degrees?  I wore short shorts and a long-sleeved shirt.  My upper body felt very comfortable.  Weird...

Total time was  1:13:13, a 9:42 average.  My mile splits were 9:42, 9:49, 9:45, 9:33, 9:35, 9:48, 9:49, and 5:13 for .55 (9:33 pace).

There is a freeze warning tonight.  My husband is outside putting sheets on our ficus trees and other plants.

Comments
From Lybi on Wed, Dec 26, 2007 at 23:46:02

I have felt my legs go numb in 40 degree weather. We've just got thin blood from our super hot summers. Good job on your run, especially for not feeling good!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I was able to squeeze in 5 miles on the treadmill between work and dinner tonight.  It was boring, but I'm glad I got it done.  I ran it in 48:10, a 9:38 average pace.  It didn't feel as easy as a 5-mile treadmill run should, but it was fine.

We went to a Thai restaurant for dinner (yum!) with family that I had not seen in 15 years, and one family member whom I had never met.  It was a fun ending to a LONG day.

Tomorrow will be an intense day at work.  I'm hoping I can go home a little early and take a nap to gear up for 20 miles on Saturday!

Comments
From Michelle on Fri, Dec 28, 2007 at 01:32:53

Good job getting that run in, gotta love that treadmill...not! But some times it is all that will work! Good luck on the long run Sat. you are totally good for it!!

Thanks for all your encouragement and support! Having all you guys to push and pull me along is so great!!

From Christi on Sat, Dec 29, 2007 at 00:06:03

Hey Shauna- Thanks for stopping by "da blog". Looks like you are having a great week- getting in the miles even with Christmas! Hope you had a good one and HAPPY NEW YEAR! Hope I get to meet ya at a race this next year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

My taper has officially begun!  It was in the low 30s when I started running at 6:40 this morning.  This time I wore pants, a tank top, a long-sleeved shirt, gloves, and a hat.  I felt so much better.  I started feeling slightly warm at about mile 16, but at that point, heat was the last thing I was worried about!  I ran solo again, with my iPod.  I feel so much better right now than I did after my last 20-mile run.

Total time was 3:17:22, a 9:52 average.  My average pace is almost identical to last time.  My mile splits were 10:20, 10:21, 10:15, 10:06, 9:50, 9:54, 10:04, 10:01, 10:04, 10:03, 9:53, 9:52, 9:43, 9:42, 9:42, 9:35, 9:17, 9:41, 9:45, and 9:12.

This drives me crazy!  I NEVER run this slowly.  After the first mile, I consciously tried to crank up the pace, and I absolutely could not do it until mile 11!  Obviously I can run much faster than 10:20, which shows with the last half of the run.  My husband and I discussed the possible reasons: I ate immediately before starting my run (no GI issues, but it probably took a while for the energy to reach my muscles), I rolled out of bed and left from my house (no time for my body to wake up), and the cold.  If anyone can think of another reason and has any tips, please let me know.  I would much rather run a steady pace.

The highlight of my run was my 3rd and final Gu.  It was MINT CHOCOLATE!!  I bought an entire box.  The packaging has green and red decorations, so it's a special "winter" flavor.  It is SO GOOD.  Snap them up if you can!!!

Because this is my first two-week taper, I would appreciate any tips on how much to reduce my mileage.  Also, should I do strides during these two weeks?

Comments
From Jody on Sat, Dec 29, 2007 at 12:46:21

It is frustrating when it seems that you cannot get going. However, your splits are great - much better to get faster during a run than slowing down. Keep up the great work and you will have a great marathon!!

From MichelleL on Sat, Dec 29, 2007 at 13:04:30

I would do a tempo each of the next two weeks at goal marathon pace, and strides on a different day too. I tapered to about 50% mileage for two weeks out and 25% mileage for the week of the marathon. You don't want all of your taper miles easy miles, you want your body to stay in touch with race pace. I wouldn't worry about pace in a long run. The purpose of the long run is to build endurance, not improve speed. I would only worry about speed on hard days.

From Lybi on Mon, Dec 31, 2007 at 11:19:16

Wow Shauna--way to start off your taper with a bang! I'm sure that being warmed up and awake makes a big difference in pace. I can't wait to read your report of PF Changs! Good luck!

From jtshad on Mon, Dec 31, 2007 at 16:19:35

I agree with Michelle on her taper suggestions. I would suggest about 50-60% of your high mileage this week, about 30-35% next week leading up to the race. Definitely get in some speed work (even some short tempo workouts) this week and early next week. This weekend shoot for about and 8-10 miler.

Hope to run with you next week after my family and I come down for the race. Good luck in the marathon. What is your goal?

From Shauna on Fri, Jan 04, 2008 at 14:57:31

Thanks, Jeff. I'm just getting around to writing you back. Hope we can meet up next weekend. I hope to either break 4 hours (if I pace my friend) or set a PR (3:54 or better) in the race. What about you?

FYI: there is a service called the Warm Zone provided by Sole Sports Running (sign up on their website or at the expo, I think) that provides a heated tent, many port-a-potties, free food, free gloves, private bus, etc., before the start. My husband and I did it two years ago when it was $20/person. Now it is $50/person with more amenities. Kind of expensive, but might be worth it. Of course, sub-40 degrees might be nothing to people who don't live in Phoenix!

From jtshad on Mon, Jan 07, 2008 at 10:10:45

I still need to confirm with our friends on our schedule (especially now that my whole family is coming). Saturday morning might work pretty good as that is the day we are planning on hitting the expo. I will be in touch.

My target is 2:35 and am feeling pretty good right now. My backup goals are 2:37, 2:40.

Thanks for the advice on the Warm Zone, I will look into it. My friend is running the half and she might be interested too as she has a hour longer wait that I will have.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
573.1949.800.250.280.00623.52
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