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PF Chang's Rock n Roll Marathon

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Member Since:

Jul 23, 2007



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:


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.


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.

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

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

Today is a beautiful day.  It's about 60 degrees out, and I wore shorts and a tank top (new running clothes that I bought with my Christmas money).  The streets were deserted.  The running felt very easy, and I'm starting to get very excited about the race.  I won't know what to do with all the time on my hands, though, during the taper!  I have to force myself not do overdo it.

Total time was 47:31, a 9:30 pace.  Mile splits were 9:30, 9:34, 9:38, 9:38, and 9:13.

Time to make blackeyed peas!  Happy New Year!  5 miles down, 2003 to go!

From Mik'L on Tue, Jan 01, 2008 at 18:32:24

Wow...60! I'm jealous! It's pretty nice here today as well. Clyde has a hard time tapering as well. Get through it and you will do AWESOME at the marathon!!!

From Michelle on Tue, Jan 01, 2008 at 20:01:17

When is the big day? We'll be watching anxiously and knowing that you will do awesome!!

From Shauna on Wed, Jan 02, 2008 at 11:45:26

The race is Sunday, January 13. It will be my first marathon in 2 years!

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I hate tapering!  I feel so unmotivated that I turn into a sloth!  I had every intention of running tonight.  Last night, we drove to my husband's brothers house to pick up a FREE treadmill that his wife is "letting us borrow indefinitely."  I was SO EXCITED to get a treadmill.  Everything worked fine at their house, except the display and the incline.  It was set at a permanent incline, but somehow we got everything working there.  So we loaded it up and brought it home.

Tonight I was planning 5 miles with 2 miles at race pace, and I thought I would try out the new treadmill.  Lo and behold, the incline AND the display were broken again!  I got some phone books to prop up the back so it would be flat, but I have no idea how to get the display working.  By then, I was so frustrated that I decided to just call it a night.  I spent the evening on the computer setting up the Mvelopes system (very cool budget tool-I am determined to quit blowing so much money this year!).  Tomorrow I'll just plan on running outside.  It was 71 degrees here today!

From sarah on Wed, Jan 02, 2008 at 23:41:20

I hate it when the day slips away without a run too...I'm addicted..I'll admit it.

Good luck with the budgeting. I try and have a fixed dollar amount that I can spend and a fixed number of times I can go to the store during the month. For example I'm allowing myself $100 once a month at Walmart. For me it works better to go less often because with all my kids it's harder to get to the store.

I of course go to other stores and spend money there but I don't want to bore you with all the details...happy shopping...happy budgeting!

From Lybi on Thu, Jan 03, 2008 at 00:49:44

I'm sure you got some cross training in there in trying to carry a huge ol' treadmill!!

Very cool about the budget too. Great job!

From MichelleL on Thu, Jan 03, 2008 at 15:14:03

I use mvelopes. The only problem is when I get behind. Don't get behind like I have!

From Sasha Pachev on Fri, Jan 04, 2008 at 11:35:04

You probably do not need very much of a taper to begin with if it makes you sluggish. A low-mileage runner does not need a taper at all. You need a taper when you are looking forward to it.

Regarding the budget. I think learning to budget and stay debt free is very important for your development as a runner (among many other things). When I get a moment I am going to write a brief article on this subject.

From Shauna on Fri, Jan 04, 2008 at 15:53:18

We decided to get Mvelopes to see where the money goes. I graduated from school with a lot of debt but paid most of it off. Now we have no debt except our mortgage and my student loan (locked in at 2.6%). We save a lot of our income, but I think we could save more (for a new master bath! Oh yeah, and retirement...) Living within our means definitely reduces stress, which leads to better running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

Tonight's run was a real struggle.  I planned on running 7, but once I got out there, I knew it was not going to happen.  I had a cramp in my side for most of the run.  The plan was to start easy and finish with 2 miles at race pace.  I did it (kind of), but none of it felt easy.  This happened during my last marathon taper.  I had some crappy workouts.  I crashed and burned at the race, but still ran a 17-minute PR.  So hopefully by tomorrow I will have put this run out of my mind.

Total time: 47:30, average pace: 9:30.  Mile splits: 9:35, 9:40, 9:51, 9:15, 9:08.  Blah!

I haven't decided my goal for the race yet.  I think I could PR if I go all out (sub-3:54:16), but I don't know if I want to do that.  I take a very long time to recover from marathons, and I have a lot of work ahead of me if I want to qualify for Boston by June.  I think I might pace my friend, whose goal is to break 4:00, and that would be a great race for me.  But my biggest goal will be to not hit the wall.  I think I would be ecstatic to finish in just under 4:00 and still feeling good.  We shall see...

From Jody on Thu, Jan 03, 2008 at 21:54:07

I always experience the same crappy runs a few weeks before a big race, but end up having a good race. You have a great marathon PR, so I am sure you will do great!!

From Sasha Pachev on Fri, Jan 04, 2008 at 11:52:14

Some thoughts on your training:

* Keep the mileage above 40 a week. Slow down as much as it takes for this do be doable week after week.

* Do not taper for intermediate races.

* Make sure your diet is clean. Follow a simple rule - if it is not good, do not put it in your body. No excuses. If it is good, eat to satiation, no limits.

* Sleep at every opportunity.

Also, some info would be helpful to figure out your areas of strength and weakness:

* current height/weight

* your weight as a teenager once you've stopped growing (to get an idea if your current weight is optimal or not).

* to measure Quality X (see the discussion on the forum) - once you are recovered from the marathon, go to a high school track and run two laps (800 m) all out. The first lap needs to be fast enough for the second lap to hurt. Your legs should get very heavy, you should feel like a bear is riding on your back. You should not feel like you could go another lap at that pace when you are finished. Make sure to record lap splits.

From Shauna on Fri, Jan 04, 2008 at 12:40:54

Sasha, thanks for the advice. My current height and weight is 5'8", 144 pounds. My normal weight is 135-137, but I gained some weight last year and can't seem to take it off. When I stopped growing as a teenager, my weight was 138-144. I feel and look my best at 135. I've never really been lower than that. The nutritional aspect is definitely my weakest link.

I'll look forward to the Quality X test after the marathon.

From MichelleL on Fri, Jan 04, 2008 at 12:55:39

I would say race it and do it all out, but that's just my style. You'll have to recover one way or another from a marathon, if you race this one, and know you have done your best, then this race will be a better benchmark of "where I am" so that you can know where to go from here.

I agree with Sasha not to taper for intermediate races, including 1/2 marathons, except perhaps to not do a long run within 2 days of the race. Nutrition is a battle I think we all face. I think working in a stressful job doesn't help. I am always fighting my demons who want to grab a fistful of cookies when I am grappling with a tough work problem.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

Today's run was harder than it should have been.  I am just psyching myself out too much for the race.  After today, NO MORE WATCH until the race.  It was perfect racing weather: 55 degrees and cloudy.  I hope it's like this next weekend.

For some reason, I decided to run a little faster today.  I think I was hoping to emulate my awesome run on Christmas Eve, but it didn't quite happen.  Today I ran from my house to my office building and back.  Total time was 1:37:20, a 9:29 average pace.  Mile splits: 9:29, 9:37, 9:23, 9:23, 9:36, 9:35, 9:28, 9:33, 9:30, 9:26, and 9:03 for the last .26.  I'm surprised that mile 2 was the slowest mile.  The run back felt much harder, but it's a long, very gradual uphill, so that probably made a difference.

Has anyone had a massage after a marathon?  My friend has a free gift card to Massage Envy, so we're thinking about going in the afternoon after the race.  I think it would help my recovery.

From Michelle on Sat, Jan 05, 2008 at 23:24:14

Good run today! I hate it when I go to do a run that was great one day and then feels hard the next time? Funny how that is!

Massage sounds like a great idea but having never ran a marathon I have no advice, but I don't think you could go wrong with that plan!

From Mark on Mon, Jan 07, 2008 at 10:54:44

The important thing will be how you feel at the starting line of the race and then into the race. You are wise to avoid psyching yourself out. Good luck on your marathon. If I were you I would either go for a PR (your recovery might be faster this time due to your consistent training and experience, they have been getting easier for me). Pacing your friend would also be ok since you still have a goal to focus on besides just finishing.

I've never had a massage after a marathon but have talked to a lot of people who swear by them. Sounds like it is definitely worth a try.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

OK, this marathon needs to happen already!  I started running on our new old treadmill, but it just wasn't happening tonight.  I felt a little sick to my stomach, and I just wasn't into it.  The treadmill is a little weird, too.  You adjust the speed with a dial that takes you from fat-burning to cardio to aerobic zones, etc.  I turned it to the speed I wanted, but it kept changing as I was running.  Maybe I'll get on it again a little later.  The night is young...

From Michelle on Mon, Jan 07, 2008 at 20:50:05

Running on a treadmill is never my idea of a good time, but one that has a mind of it's own sounds somewhat worse...hang in there! Did you schedule that massage? (sounds sooo good!)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

Tonight I ran with my husband-fun!  We both left the watches at home, which was nice.  We did 5 pickups during the run.  They were supposed to be 30-60 seconds each, but, with no watch, we just winged it.  It was a nice, easy, no-pressure run.

I'm starting to get ready for my friend's family's arrival from Seattle.  She is bringing her sweet little girl and her good-sport husband.  Both of our husbands are good sports, because we just talk nonstop when we are together and are oblivious to everything else.  Her husband and daughter will be our cheering section!

From andee on Tue, Jan 08, 2008 at 21:14:00

How fun to be able to run with your hubby. Good job getting out and having a good run today. Sounds like you are going to have a wonderful weekend with your friend!

From Jody on Tue, Jan 08, 2008 at 22:02:32

I am jealous you got to run with your hubby and it sounds like you had a great run. Have fun with your friend - Is she running with you?

From Shauna on Wed, Jan 09, 2008 at 15:01:18

Jody, yes, my friend is running, although I don't know if it will be with me! It will be her first marathon (and my 4th), but she is superfast! Her goal is to break 4 hours, but she has been doing her long runs at 8:30 pace. I think I'm more excited to see how she will do than I am about myself! My husband is running the race as well, and he is going to do great.

From andee on Wed, Jan 09, 2008 at 15:17:15

How fun for all of you to be racing together! Good luck!!

From Jody on Wed, Jan 09, 2008 at 19:40:19

That will be fun!! I am sure you will do fantastic! GOOD LUCK!!

From Michelle on Wed, Jan 09, 2008 at 23:18:27

You just take those "Cat calls" anyway you want to because I'm sure that you are HOT STUFF... I for one have seen the mirror with the headband/beeny, gloves, tights and I laugh out loud!!! You are too funny!!!

From Lybi on Wed, Jan 09, 2008 at 23:39:27

Shauna good luck!!!! Yes, it looks like I will have to forego the Friday run with you, but I am so excited for you! Don't keep us waiting too long with that race report!

That is so cool that you are running this with your hubby! What a bonding experience. That is something I'd love to try at some point--a marathon with James.

From jtshad on Thu, Jan 10, 2008 at 11:23:26

Good luck on will do great. Probably not going to be able to make a group run Saturday, sorry, but I wish you and your crew success. Can't wait to read your blog after the race!

From crumpyb1 on Thu, Jan 10, 2008 at 21:47:25

Good Luck! I am so excited for you. I'll be thinking about you Sunday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

OK, there is something seriously wrong with my treadmill.  I ran a mile at my normal pace, and it felt like a tempo mile!  I think the treadmill is pretty old, and maybe the belt sticks or something.  My husband took a picture of me running (I don't know why he thought it was so novel-I run every day!), and it is awful!  I'm horribly hunched over (something I thought I only do late in a race) and I look like a fat cow!  I know the camera adds 10 pounds but MAN!  Time for Weight Watchers again!  Ha-just kidding!

This has been a weird week.  For every other marathon I have run, I have been able to really focus on the race for the entire week before.  This week has been CRAZY at work, and I have been very mentally challenged every day, to the point where there is nothing left when I come home.  I have enough work to last through the weekend, but I'm taking the weekend to enjoy with my friend and focus on the race.

I'll do one more run, tomorrow or Saturday, enjoy the expo on Saturday, and kick some butt on Sunday!

From Christi on Fri, Jan 11, 2008 at 00:18:58

Shauna- I love your blog! You crack me up. I love the WW crack... I'm sure you didn't look like a fat cow to anyone but yourself! Mik'L told me how cute you are after she met up with you a few months ago! You are going to do AWESOME at PF. I think you have the perfect taper plan- relax and enjoy time w/ hubby & friends. Can't wait to read your report! GO SHAUNA!!!

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I am very busy with work today and have lots to do before my friend arrives tonight, so I don't know if I will be able to squeeze in a run. 

I went online and printed out confirmation cards for race registration for me, my husband, and my friend.  We all said 3:40 would be our finish goal, so we could start in the same corral (goal is now just sub-4:00).  I got an email from someone at Elite Racing the other day, saying that, based on my projected finish time, I am one of the top 40 Phoenix-area runners, I get a special racing number, and I start in Corral 1!  HAHAHAHAHA!  Now, 3:40 is a good time, but I know it's not even close to top 40 in the Valley!  I don't want to start with all the fast, superskinny people!  It would be fun to have a special racing number, though.

This, and the erroneous reporting of a 1:25 half...I think it's a sign that I am meant to run superfast!

From Michelle on Fri, Jan 11, 2008 at 16:35:52

You are going to ROCK at the marathon and I can't wait to hear how you do! As far as how you look running, I've seen pics. of me running and I look terrible and think that my form looks bad and I'm all hunched up too! (some people look so graceful and make it look so easy!) But so far what you are doing seems to be working great for you so it can't be too bad! Keep us updated we will be waiting impatiently!!

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Two easy miles with my friend.  Now it's off to the expo!

From josse on Sat, Jan 12, 2008 at 12:34:21

Good luck on the race tomorrow.

From Jody on Sat, Jan 12, 2008 at 13:01:14

Good luck and have a great time tomorrow!!

From Mik'L on Sat, Jan 12, 2008 at 17:20:53

Good luck tomorrow Shauna! I haven't been blogging much lately, but I was thinking about you on my run today and hoping that everything goes great for you tomorrow! Enjoy it!

From crumpyb1 on Sat, Jan 12, 2008 at 20:24:45

Enjoy Corral 1! And good luck!

Race: PF Chang's Rock n Roll Marathon (26.2 Miles) 04:30:04, Place in age division: 190
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Not the best running day for me (actually, one of the worst!).  I'm still very upset about my performance and probably more upset about the fact that I have no idea what went wrong.  My friend is still here and leaving tomorrow, so I will wait until then to do a full race report.  Also, it will be easier to write when the emotions have calmed down.  :-)

Monday: OK, here's the full report.  It was a beautiful day with perfect running weather (about 45 degrees at the start).  The race has grown tremendously since I last ran it two years ago.  The lines for the shuttles to the start were very long, so we didn't get to the start area until 20 minutes before the race started.  Once we checked our gear, we had to line up in the corrals (I started in corral 3, not corral 1, even though I had an "elite" number-oh, the irony!).  So, no warm-up, no stretching, and no time for a snack or water.  I wasn't too worried, because marathon pace is usually slow enough to not get injured.  Looking back, though, this was out of the ordinary.  I have always jogged enough to at least break a sweat and stretch before a marathon.  Maybe this was a contributing factor to my catastrophic race???

My goal was to shoot for 3:54 or better (a PR), sub 9:00 pace throughout, or just under 4:00 (9:09 pace) as my fallback goal.  From the very beginning, I felt fine, but not great.  Mile 1 was 9:06.  I wasn't too worried because it was VERY crowded.  Also, Frank Shorter, Khalid Khannouchi, and Bernard (forgot last name), and our governor saw us off.  They were up on the arch over the start line.  It was very cool!

Miles 2 and 3 were 9:12 and 9:14.  Water stations were very crowded and probably slowed me down a bit.  I felt a little worried, though, because I was slowing down already.  I saw friends (spectators) at mile 1.5, so that was fun.  The crowd was fun too, as were the bands.

Miles 4-6 were 8:58, 9:04, and 8:58.  I crossed the 10K mark less than a minute off 3:54 pace.  I was starting to feel better and enjoy myself more.  The course was still very crowded but had thinned out enough to where I was comfortable.

Miles 7-9: 9:05, 8:59, and 9:03.  There was a slight uphill, followed by a slight downhill at mile 8.  At that point, the course is going through a beautiful upscale neighborhood with TONS of spectators.  I felt great at that point, but still not able to go faster.  At that point, I adjusted my goal to just breaking 4 hours.

Mile 10 was 9:09 with a long, very slight uphill.  Miles 11 and 12 were 9:19 and 9:00.  At this point, I was starting to get a little concerned.  I felt OK, but I wasn't running as fast as I had expected and was a little worried about keeping up this pace later in the race.  Mile 13 was 9:05, and I crossed the halfway point at 1:59:22, still on pace.

Near the halfway point, I saw someone out of the corner of my eye and though to myself, "That looks like my dad."  It was my dad!  And my sister and her husband!  They hadn't told me they were coming to watch-I wasn't expecting to see them until the finish!  What a great surprise.  I cried a little bit after I passed them.

Then, bad things started to happen.  Inexplicably, I just started getting slower and slower.  One other thing I forgot to mention: I took a Gu every 4 miles and drank a sports drink every time an aid station had it, which was often.  Earlier in the race, though, I had been more thirsty than normal.  By the time I got to each aid station (almost 1 per mile), I was thirsty.  This has never happened, and I'm not sure why it happened this time.  I hydrated well in the days before the race, or so I thought.  With all the gu and sports drink, I should have been taking in plenty of fuel.

Anyway, I digress.  Miles 14-17 were 9:22, 9:25, 10:30, and 11:09.  By this time, I was feeling horrible.  I hadn't hit the wall, but obviously my pace had slowed way down.  I was very worried because I had a long way to go.  I have never started feeling bad that early in a marathon.  I had a little pity party in my head (not good, I know).  After I passed the mile 17 mile marker, I stopped to stretch, and I completely broke down, sobbing uncontrollably.  Since so much of running is mental, I know this probably contributed to my poor performance.  I finally got control of myself and started running again (it was probably about a minute).  The stretching helped for a little while.

Things just got worse from there.  Every step hurt worse than the last.  Miles 18-20 were 12:28, 10:41, and 12:05.  My family was at mile 20 (again, unexpectedly), and I had another meltdown when I saw them (and having another one now as I write...).  My sister saw my distress and ran with me for a minute.  She was very encouraging and said all the right things, but they were not much help at that point.  She reminded me that I would still beat her marathon time by a good hour plus-ha!.  She is the best sister ever.

After that, the only thing that kept me going was seeing my husband and family and friend at the finish.  I also have never dropped out of a race and knew I would regret it forever if I did.  The t-shirt is cool, and I wanted to be able to wear it.  :-)

The remaining miles were the most brutal I have ever "run."  I walked through all the aid stations.  I took my last gu at about 20 or 21 miles.  My stomach started to feel a little full, and I wasn't so thirsty anymore (weird???).  Miles 21-26 were 10:43, 11:25, 13:00, 13:42 (overpass), 13:16, and 11:47.  The 4:15 pace group passed me, and I tried to keep up, but I couldn't.  As I got to 25, I thought I would try and break 4:30.  I ran the last .2 at 9:47 pace, and according to Garmin, got down to 6:36.  I sprinted to the finish, but not in time to beat 4:30.

I think I saw my dad near the finish, but I'm not sure.  As soon as I crossed the finish line, the floodgates burst, and I was a mess.  I'm really embarrassed about it now, because the whole world saw me bawling.  At least I was wearing sunglasses.  :)  I skipped the picture at the end (me and the medal).  Some well-wishers tried to give me some tips, but I just felt insulted (bad attitude, I know).  I guess no one would have ever know it was my 4th marathon, though, by the way I was carrying on.

Interestingly, my husband also started feeling bad at mile 14.  We did't run any of the race together.  He finished way ahead of me, but 10-15 slower than expected.

So now the questions begin: what happened to me?!?!  I know my training wasn't perfect, but I ran more miles consistently than ever before.  My last 20-miler happened without a hitch and no soreness.  Thinking about it now, there were some little things (some of which I have already mentioned) that, combined, might have created the perfect storm of a horrible race.  One important thing to mention is that I NEVER WALKED, except through aid stations.  And the brief stretching stop at mile 17.  I never "hit" the wall.  It was more of a gradual deterioration.  I have hit the wall only once before, to where I could not run another step.  If I felt so bad, why didn't I hit the wall?  And how was I able to sprint to the finish?  Based on my training and recent race times, I really don't think I went out too fast.

Some of the things I did differently were: a 2-week taper (last 2 marathons were 4-week tapers), less time at the start (see above), and sushi for dinner the night before (normal dinner the night before a long run, but this was the first time I had it the night before a marathon.  Not enough carbs in the rice?).  Also, the previous work week was very intense.  I didn't work super-long hours, but the week was mentally taxing.  I got plenty of sleep, though, until Friday night (restless sleep for 6 hours) and Saturday night (just under 7 hours).  I loved having my friend and her husband and 17-month old daughter stay with us, but maybe the routine upheaval was too much for my husband and me.  I ate a lot of good carbs last week, too.  Normally, before a marathon, I spend a LOT of time mentally preparing for the race.  With the crazy work week and friends in town, it just didn't happen this time.  Another consideration: I am 8 pounds heavier now than I was in my last two marathons.  I weigh more than I would like, but I am not overweight.  In isolation, these seem like little things, certainly not enough to be 30 minutes off my goal.

I'm still really emotional today.  I got to work, my boss asked me how it went, and I melted down again!  Luckily, I work with very great, supportive people, and my boss handled the meltdown very well.  It's a small and close-knit enough office that everyone knows everything about each other.

If anyone is still reading this race report that turned into a novel (ha!), I would love to hear constructive criticism and opinions of what went wrong here.  I need to pick up the pieces, learn from this experience, and move on.  Boston 2009 is calling my name, and I need to be there!  Thanks to everyone who left me encouraging comments yesterday!  They really helped.

From jtshad on Sun, Jan 13, 2008 at 19:39:10

Sorry to hear about your disappointing race. Hang in there and know that bad days happen.

From Lybi on Sun, Jan 13, 2008 at 19:56:12

Oh man! Sorry for the rough marathon! You are still quite the hero, in my eyes. I know there's not much I can say that will make you feel better--you have worked so hard for so long! But from what I've read on other people's blogs, the marathon is such a bugger--any little tiny thing can throw a wrench in it because it's just so darn long! It's ruthless. Hope you recover nicely and feel better soon. ((Hugs))

From Dallen on Sun, Jan 13, 2008 at 20:54:19

Sometimes things just go that way. You'll do better next time. Don't worry about it.

From Benn on Sun, Jan 13, 2008 at 21:05:27

CONGRATULATIONS ON THE RACE! You would have kicked my butt. Just be happy that you can say you got out there for a full 'thon today and no one else did! :)

From Tom on Sun, Jan 13, 2008 at 21:32:25

Hey don't sweat the bad race. Seems like that happens to me about 1/3 of the time. But I think maybe we learn more from the bad races than the good ones. I'll bet the next race will be great!

From Jody on Sun, Jan 13, 2008 at 22:37:38

Congratulations on finishing!! Quite a feet in and of itself. I am sorry it did not go as planned. Enjoy your time with your friends & family. I am in awe that you have completed it!

From Michelle on Sun, Jan 13, 2008 at 22:38:36

Sorry to hear things didn't go well! I know that you did better than I'll ever do if I get brave enough to ever try! Hang in there and know that we are all thinking about you and you are a winner in our eyes!!

From crumpyb1 on Sun, Jan 13, 2008 at 22:45:42

I am sorry you're disappointed. I hope you had fun with your friend.

From MichelleL on Sun, Jan 13, 2008 at 23:14:29

So sorry you didn't do as well as you wanted. Make sure to do a full race report when you can so you can learn as much as you can from the experience. Finishing is worth something too you know, especially when things are going badly.

From James on Sun, Jan 13, 2008 at 23:39:48

We all have days like that. I hope you can at least see your accomplishments even though it wasn't what you wanted. Good job!

From Dale on Mon, Jan 14, 2008 at 10:40:46

Congrats on persevering under adversity! Everyone has a tough race periodically, and you stared it in the face and fought your way through to the finish. It takes real mental and physical toughness to do that. I'm sure the answers you are looking for will come with some time. In the meantime, celebrate the good.....a nice finish under tough conditions!!!

From Christi on Mon, Jan 14, 2008 at 12:03:46

Hey Shauna! I'm sorry the race didn't go as you wanted. But STILL it was to your advantage to run a winter marathon and it will make you so much stronger and the victory will be so much sweeter on your next race! 4:30 is still a great time, but I know its not what you wanted. Sounds like you need a fun race with the bloggies next!

From lorenzpsu on Mon, Jan 14, 2008 at 12:31:36

I'm proud of you!

From josse on Mon, Jan 14, 2008 at 23:02:11

I have had many marathon like this. You just can't figure out why. I have also been depressed for months after a marathon that I didn't preform well. I decided if I allow myself to get that depressed after something I put so much time into I can't do it any more. I have still had bad one (the distance is a hard one) and I get down but I make myself move on to the next one. Hang in there.

From Sasha Pachev on Mon, Jan 14, 2008 at 23:27:28

First thing to check is if you are pregnant. Other than that, it seems that for some reason the fuel was not going into you during the race. Some kind of stomach distress. You may feel fine, but if your stomach is out of line even a little bit, the little bit of fuel you put in very well could not become available.

My personal experience with this problem (fuel not going in). Used to happen in almost every marathon prior to TOU 2003. Since then it never happened. I have always been able to refuel effectively. Prior to TOU 2003 I made a significant change in the diet replacing white flour , red meat, and milk products with increased consumption of fruits, vegetables, grains, and nuts. Not sure what exactly was the culprit, but white flour sounds like a good suspect.

From MichelleL on Mon, Jan 14, 2008 at 23:27:46

Hey Shauna, so its so heartbreaking to read your report. I have been rooting for you!

It doesn't seem like anything major threw a wrench into the race.

Here is the only thing that I can think of: I think one thing I have observed in your training in general is that you are one of the few people who writes down your splits and analyzes your pace for almost every run, and I have read your concern about paces during easy runs. I love my garmin, and I note my pace, but I think that perhaps you might be letting your watch tell you how you feel. Perhaps practice not wearing your watch, or turning the lap button off (so you only get your overall pace). Maybe even retire the Garmin for a month while you recover and relearn how to listen to your body. These are only some suggestions you MIGHT consider. I have enjoyed watching your blog and know that you have a running break through in you, I look forward to watching for it.

From Mik'L on Tue, Jan 15, 2008 at 00:11:38

First of all, I think your time is great! So for what it's worth...good job in my eyes. I know you are disappointed but like everyone has said, you can always learn from the hard times. It sucks because there isn't one single thing you can blame and fix! That makes it hard! I wonder if the taper was too long (it seemed like you didn't have the best last couple of weeks tapering) and maybe just keeping up some good miles until a week before or so would help? I know you will get to have that amazing marathon that you rock, so keep it up!

From Shauna on Tue, Jan 15, 2008 at 09:04:58

I wouldn't sweat it. Every marathon is different. Too many stars have to align to have a perfect race. That being said I like your Sushi idea before a race, but fish can vary greatly. I stick with the tried and true pasta (normally Lasagna, Garfield can't be wrong). Also, I wouldn't underestimate the long work week. It amazes me how much mental stress can adversely affect my running. Overall, though you ran a tough marathon and learned from it. The shorter taper was probably a good thing. I initially started with a 3-wk taper and am now down to a 1-2 week taper. I think that actually helps. Recover and then keep up the great training and eventually you will get that sub-3:54, sub-3:45, etc…

From Kevin Montgomery on Tue, Jan 15, 2008 at 14:33:22

Thanks a million for sharing... I appreciate you taking time to let someone like myself (who has never ran a marathon... yet) understand what a bad race day could be like for the person who loves to run but finds that running does not always come easy. I will share with you one of my favorite poems... helped me get through college. Reading your blog reminded me of it because like it states... YOU DID NOT QUIT even when things were going wrong!!

"When Things Go Wrong"

When things go wrong as they sometimes will,

When the road you are trudging seems all uphill,

When the funds are low and the debts are high,

And you want to smile, but you have to sigh,

When care is pressing you down a bit,

Rest, if you must, but do not quit.

Life is queer with its twists and turns,

As everyone of us sometimes learns,

And many a failure turns about,

When he might have won had he stuck it out.

Don't give up though the pace seems slow -

You may succeed with another blow.

Success is failure turned inside out,

The silver tint of the clouds of doubt.

And you never can tell how close you are,

It may be near when it seems so far.

So stick to the fight when you're hardest hit -

It's when things seem worst that you must not quit.


From Mark on Tue, Jan 15, 2008 at 23:01:59

Sorry to hear that your race didn't go so well but glad to hear you survived it and seem to be looking at it as a learning experience.

I know what you mean about not hitting the wall but still feeling terrible. I think when it happened to me it was dehydration. I can remember just wanting to get to the next water station. I was wondering if I had it the wall, but it felt more like being in a boggy swamp.

My guess might be dehydration in your case as well. So, even though you ended up drinking a lot and filling up your stomach, it might have been too late because you can only absorb fluids so fast, then you just end up with a sloshing stomach.

It also could have been the sushi, I like sushi also but have always worried about eating it before a long run, just in case it's the one time where you got the sushi chef on a bad day. So, if I'm going to have Japanese I'll go for the big bowl of udon noodles. If your husband had sushi also that might explain things as well since his time was slower.

In any event you hung in there and stayed strong and finished. It certainly wasn't due to a lack of training but probably a combination of unfortunate events that slowed you down.

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I'm still not quite ready to run yet.  Most of the upper-body soreness has gone away, but the lower body is still really sore.  I wore heels to work today but changed into my speedo shower shoes as soon as I got there!  Work is really busy right now, and I'm glad to have several days to devote entirely to work.

THANK YOU so much to everyone who posted such encouraging comments on my LOOONG marathon report.  You have no idea how much each one helped.  It put the race into perspective.  Yes, I fell apart and ran a horrible race by my standards, but I also kept going under extreme physical and emotional distress.  That's something!

Emotionally, I am 90% better.  This will be the first year that I run more than one marathon a year, and I'm excited to increase the volume of my training and see where it takes me when I train like this long-term. 

It's too early to tell which marathon I will run next (Eugene or San Diego), but I have a half marathon in 7 weeks.  It's time for a PR!

From Jody on Tue, Jan 15, 2008 at 23:43:37

Glad you are doing better!! I need to bring slippers to work. Everyday I dread wearing heels. I try hard to avoid it but it doesn't happen to often.

From crumpyb1 on Thu, Jan 17, 2008 at 10:05:35

Hang in there with all the stresses of work, training, being a good wife, and trying to keep up with everything else in life. It's good to hear you are excited about doing another marathon this year. I can't believe that will be your fifth. That's awesome!

From Lybi on Thu, Jan 17, 2008 at 13:21:44

Way to bounce back! I am impressed at you Shauna. Hope work goes well!

PS Heels 2 days after running a marathon! That is a special kind of tough.

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OK, I'm back.  Tonight was my first run since the marathon.  I ran slowly with a friend, and we chatted the whole time, which was fun (and a good indicator of an easy pace).  It felt fine, with the exception of slight left hip and groin pain.  I sprinted at the very end, which also hurt more than it should.  So, I'm obviously not completely recovered yet.

It's racing season down here, and there are so many races coming up.  I have to stay focused on my March half, though.  I'm tempted to do a 10K in a few weeks.  I really hate 10Ks, so I rarely do them, but I probably should do it to see what kind of shape I'm in.  I know I am in much better shape than what my marathon time reflected....

Tomorrow I'll do 5 miles a little faster and see how I feel.

From Lybi on Mon, Jan 21, 2008 at 23:43:48

Great job, Shauna! Hey, I've been thinking I probably "should" do a 10K before I do my half in April, since I've never really raced longer than a 5K. Which one are you doing, and what day?

From Jody on Tue, Jan 22, 2008 at 09:23:27

Glad to see you back at it. 10k's are great, I would definantly run one before your half.

From jtshad on Tue, Jan 22, 2008 at 09:43:50

Get right back on the horse...good run and good luck with the "in season" training!

From Shauna on Tue, Jan 22, 2008 at 11:07:18

Lybi, there is a 10K in Cave Creek on 2/16, which is supposed to be a fast course. There is also one in Queen Creek on 2/2 (also a half marathon at that one). I'd love to run one with you. Cave Creek is closer to me, but Queen Creek would be closer to you. Let me know! Glad you figured things out with the chiro.

From Christi on Wed, Jan 23, 2008 at 16:56:35

Great job getting back out there. Sounds like an enjoyable run w/ a friend. I say register for a 10k, it always helps keep me focused & motivated. (Plus I'm doing a 10k in Feb. and we can chat about it... hee hee)

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I am SO not recovered yet!!!  I always forget how long it takes to recover from a marathon: at least I hope that's the explanation for my SLOW pace.

It was a beautiful evening for a run: high 50s, and still light outside when I started!  I felt very fresh for the first two miles, then just normal, then pretty tired toward the end.  I also started getting random aches and pains.

Total time was 57:30, a 10:20 average-yikes! 

The plan is 20 miles this week, 30 next week, and hopefully after that I'll be back up to 40+.  I thought I'd be able to recover more quickly, but it doesn't seem to be happening.  Hopefully I'll feel better tomorrow.

From MichelleL on Wed, Jan 23, 2008 at 21:54:49

It took me four weeks to recover. I guess you are an addict - at least it's to running, eh?

From Michelle on Thu, Jan 24, 2008 at 10:24:58

Thanks Shauna, it's great to be home!!! Sorry about the slow recovery, some day I hope to be able to say that I have some knowledge on the subject, but for now I'm just here to sympathize! I'm sure that in another week or so you'll be feeling a lot better! Hang in there!!!

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Holy motivation!

I have lost my stride since the marathon.  This is normal for me, but I don't like it.  Lots of things have happened besides just recovery, but nothing earth-shattering, but life is becoming more busy. 

Work has become more intense and busier in the last few months, and I am realizing that this is just how it is going to be.  It is not going to let up.  It's not that the hours are super-long (10 hours per day, max), but I feel mentally drained and lethargic by the end of the day.  However, I feel very blessed that I love my job so much.  I wouldn't trade it for something less stressful at this point in my life.

But, the running.  Part of my issue is, since my performance in the marathon was so far below my expectations, that I feel like I have such a long way to go.  I have missed it.

I have said it before: I have to get used to running in the mornings!  I know I'll feel better and be more consistent if I get it out of the way first.

Has anyone run either Rock n Roll San Diego or the Eugene marathon?  I have run San Diego, but I was in so much pain that I don't remember the course (my first marathon)!  Which course is faster?


From Michelle on Tue, Jan 29, 2008 at 03:33:51

It's do hard to find the right balance for life! It seems like we want to do so much, but there are only 24 hours in a day! At least you enjoy your job and are having a hard time choosing between to good things!

From andee on Tue, Jan 29, 2008 at 17:39:28

Hey, I have a really good friend who is/was an attorney in Phoenix. Her name is Bryn Infanger, I know Phoenix is huge and there are tons of attorney's but worth a shot.

From MichelleL on Tue, Jan 29, 2008 at 17:51:43

Before I read your whole blog, I was thinking, Shauna needs to get used to running in the morning, which is funny then I read your comment to the same effect. I always run first, because then you don't wonder if you will squeeze the run in later. We know we will squeeze the work in, the problem is squeezing the run in. If you miss too many days, then running will get harder for you which will make it even harder to get out there. So, don't miss too many days! I know you have it in you to meet your goals. Take care.

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Tonight I ran 5 easy miles, although they didn't feel that easy, probably because this was my first run in a week, and maybe there is still some lingering marathon soreness.  My knees and IT band started to hurt at about mile 3 or 4.

Today was a little cooler than normal, about 59 for the high.  By the time I got out there, it was cooler than that, and pretty windy, so I wore shorts and a long-sleeved shirt.  Phoenix people are so funny: I saw several people out in pants or shorts with tights, 2 long-sleeved layers, and gloves!!  That's what you Utah people wear when it's 10 degrees!  Yall are tough!  I'll be singing a different tune when 110 degrees this summer!

Total time was 50:06, a 10:01 pace.

I have one more day to register for Rock n Roll San Diego before the rate goes up.  What to do, what to do....

From jody on Wed, Jan 30, 2008 at 22:11:24

Great job getting out! It will get better! I say register!

From Mik'L on Wed, Jan 30, 2008 at 22:45:52

I second that...register and you'll be motivated to get going. You have plenty of time until June. Way to get out there today!

From crumpyb1 on Thu, Jan 31, 2008 at 09:33:10

I thought about you and Lybi while I was running the other day. I thought about how in the summer you guys will be in the extreme weather. Good luck with your decision. I hope you have tons of enjoyable runs over the next couple of months.

From jtshad on Thu, Jan 31, 2008 at 10:08:35

I say register for the race as well...have a goal for the race and use the PF Chang experience/lessons to excel in San Diego!

From andee on Thu, Jan 31, 2008 at 10:39:41

Go for it! You'll do great!

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Whew!  Still not my mantra for the week.  The good news is that nothing hurt during the run, which means I'm a little more recovered.  The bad news is...I'm still slow, slower than last night.

I had a good run, though.  I have some new music on my iPod, which made it fun.  And, after all this whining about not being recovered, guess what I did today?  I signed up for a half marathon...on Saturday!  My rationale: it was only $25, and the shirt is supposedly a very cool tech shirt.  So, this will be a "training run" that I happen to pay for, get a cool shirt, and run with other people.  I don't think I could "race" it if I tried.

I know some of you are telling me not to look at the Garmin when I run, and I didn't for the most part.  But I decided to really pick it up for the last mile, and I did: to a 10:03 mile.  :-(  This marathon recovery stuff is pretty depressing...I'm glad I got out there, though.

1:11:22, 10:12 average (snail) pace.

Later: I signed up for the Rock n Roll Marathon in San Diego!  It's on June 1.  I've never done 2 marathons this close in time before, and I'm excited to see how I will do.

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I didn't run the half marathon today, and I'm glad.  My body and my mind were telling me all last night that my body just can't handle it yet.  I know I would have pushed myself too hard and delayed my marathon recovery even more.  The only thing I'm bummed about is the $28.00 and the shirt.  My rule is to never wear the shirt if I don't finish the race (which has never happened), but what if I never ran the race at all?  Hmmmm......

I ran a little farther than last time and felt good.  I'm still not back to normal yet, but I'm getting closer.  Our thermometer said it was 40 degrees when I left the house, but it felt warmer.

Total time: 1:22:38, average pace: 9:57.  I slowed down a little too much in the middle and had to book it at the end.  I like finishing strong, because it helps me late in a race.

4 months until my next marathon!

From Jody on Sat, Feb 02, 2008 at 12:53:30

Good job today! Recovery takes a while, listing to your body is very good.

From crumpyb1 on Sat, Feb 02, 2008 at 23:28:23

Very excited to read that you signed up for the Rock n Roll Marathon! And I say wear the shirt. It can remind you of how you did the right thing today and listened to your body.

From Christi on Sun, Feb 03, 2008 at 01:10:02

Always good to listen to the body! Now you can fully focus on that upcoming marathon. I say- heck, wear the shirt! Its not like you aren't a seasoned runner, you are NOT a poser! Wear it and enjoy....

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It rained all day, so I ran in an obstacle course of puddles tonight.  It was chilly for Phoenix, and I lost feeling in my legs at about 5 miles.  I was running pretty slowly at first and feeling discouraged that I can't get my "speed" back yet.  So I decided to mix in some strides on the way back, which turned into more of a fartlek workout.  The second half was 65 seconds faster than the first half.

1:09:05/average 9:52 pace

I have a killer week at work, including some out-of-town travel, so I hope I can squeeze in some runs on the busy days.

From Jody on Mon, Feb 04, 2008 at 22:03:13

Nice job today! Seven miles is great! Good luck squeezing in a run w/ your travel. It is always a challenge.

From Christi on Tue, Feb 05, 2008 at 09:41:43

I say just try to have fun on your runs- like adding in some strides today. If you have fun & want to get out there, the speed will come back! Good luck w/ work!

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Disaster!  I had to go to Prescott, AZ for work last night, so I knew I wouldn't be able to run yesterday.  The plan was to drive home today and run then.  Well, my car broke down on a state highway in the middle of nowhere, in the dark, and in the cold last night (25 degrees-SUPER COLD for a Phoenix desert rat)!  And, my AAA membership had been cancelled!!  Luckily, my dad lives in Prescott and came to get me.  Long story short, between the towing, rental car, and repairs, it will cost $1800 to get my car fixed!  The kicker: I was planning to get a new car this year anyway, and my current car is worth about $5500!  But I need transportation in the meantime, so I have to get the car fixed...So I was up LATE last night, working today, and frazzled about my car.

Sometimes life just gets in the way...Barring another disaster, I should be able to run tomorrow...

From Jody on Thu, Feb 07, 2008 at 19:19:28

Sorry to hear about all your car trouble, it is the worst!!! Hang in there!

From crumpyb1 on Thu, Feb 07, 2008 at 20:08:47

I am glad you're safe and that your dad was able to come get you.

From Lybi on Thu, Feb 07, 2008 at 20:13:48

Oh Geez! So so sorry! What a pain. Hope tomorrow goes a little smoother than today. (That's not setting the bar very high, is it?) Any day you don't have a HUMONGOUS car problem is a good day! Thanks for the reminder.

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Good run tonight.  I am sick of being slow, so I picked up the pace.  I was pushing it a little, but it felt good.  The only problem is that my blisters are coming back, and I don't know why.  It is time for me to buy new shoes, but I don't know if the fact that my shoes are old is causing the blisters.

Total time was 1:05:54, average 9:25 pace.  I am still having car woes, and I am very stressed about it.  The mechanic did the $1500 repair today, but the car still is not running well.  There are a lot of logistical problems too, because my car is 100 miles away.  Then, an opposing party filed a motion today and referred to me as a "young girl" (rather than opposing counsel).  He is representing himself, but that is no excuse!  And I'm not even that young-I'm 30!  I'm sure I'll wish someone would call me that in 10 years...  Anyway, I guess all the pent-up stress and annoyance was channeled into something positive: a great run!

From Jody on Fri, Feb 08, 2008 at 10:23:57

Don't Age me!! 30 is YOUNG!!(even though it was not the appropriate setting to use that terminology)

Nice job on a great run!!! You are doing fantastic!

From Michelle on Mon, Feb 11, 2008 at 05:02:01

Well you used a great outlet for all the stress that you are feeling! I love the way a good run seems to take it all away, if only teporarily! Nice pace too!

From Benn on Mon, Feb 11, 2008 at 07:29:09

So very sorry about the car issues, Shauna. Hope everything works out!

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I only had time (and energy) for 5 miles today, but the run went well.  It is a beautiful day and unseasonably warm.  It got up to the mid-70s and was probably in the low to mid 60s during the run.

As most of you can probably tell, I am experiencing a little sag in motivation!  Something always seems to come up!  And, of course, we are going on vacation this weekend, so I won't be able to run (which is OK, because we will be SKIING!).

Total time: 47:28, average pace: 9:30.  My pace stayed pretty constant throughout.

From Jody on Mon, Feb 11, 2008 at 21:21:16

Nice job today! Where are you going skiing?

From Christi on Mon, Feb 11, 2008 at 21:44:25

Great run today. Have a blast on your ski trip (jealous!)

From Shauna on Mon, Feb 11, 2008 at 21:48:59

We are going to Telluride, one of my favorite places in the whole world! My goal is to ski a double-black diamond (have never done it). If I don't blog next week, you'll know what happened....Ha!

From Benn on Mon, Feb 11, 2008 at 21:50:22

Good job on the run today. My mom and two brothers are going to Arizona on Wednesday for a week. I'm so jealous! And my mom and dad are looking at real estate down there. They want to buy a house down there in the next couple of years.

From Benn on Mon, Feb 11, 2008 at 21:51:19

Kind of funny that my mom is leaving NY and its snow because it's cold; meanwhile you're going out in search of it. HAHA

From Jody on Tue, Feb 12, 2008 at 00:16:05

Good Luck and Be SAFE!!! You have way more adventure in you than I do! I like to ski, but I am WIMP!!!

From MichelleL on Tue, Feb 12, 2008 at 06:01:51

Maybe a break from running is just the ticket, so perhaps make sure you don't run next week. You may come back ready to roar (or in a body cast if you are unlucky, let' hope not!).

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I don't know if I could characterize these as easy miles, but they weren't any of the other categories either.  Is there an in-between category?

Work is crazy, CRAZY!  It's taking over my body, too.  I started feeling some lower back pain about halfway through the run, but I pushed through it.  I picked up a race t-shirt from a girl tonight who is about to run a marathon and is at about the same level as me.  She lives near me too, so I mentioned training together once she recovers from her marathon, and she was interested.  So I might have a running partner!  That would definitely get me up in the mornings.

Total time 47:07, average 9:25 pace.

From sarah on Wed, Feb 13, 2008 at 22:15:00

I hope you get that training partner...It really motivates me much more than I thought possible. I ran alone for years and have really loved having a partner!

From Lybi on Mon, Feb 18, 2008 at 23:56:08

Hmmm. Is work treating you all right? I seriously doubt you would miss blogging for 4 whole days if it were less than an emergency. Hope all is well!

PS That is so exciting about your running buddy! Hope it works out.

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Well, I didn't get in any running, but I got one heck of a workout: 16 ski runs!  (I'm writing this after my return to AZ).  We went to Telluride and skied in some of the best conditions I have ever experienced.  We tore up the whole mountain, including several LONG, steep, and very bumpy runs.  This is my 8th trip to Telluride, and I skied a lot of new runs that I have never done before.  GREAT day!

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More skiing, no running.  It was a FREEZING day, so we went inside and bought goggles and serial-killer-looking face masks, which really helped.  We had to go inside a second time to warm up our fingers and toes, so we didn't get to do as many runs.  BUT, I did two things I had never done before: first, I skied some terrain that is only accessible by hiking to it.  It looked very scary before we started, as we watched other hiking skiers disappear into the blizzard, but we didn't go that far.  And it was a great run!  Then, I skied my first double-black diamond!!!!!  And lived to tell about it!  It was SO scary for the first half, but then I looked up the mountain to see what I had just done (VERY steep, narrow, and HUGE bumps), and I was pretty proud.  Not that I looked like I belonged up there by any means (lots of ungraceful turns and falls), but that was the biggest accomplishment of the weekend (and of skiing, ever)!

Crazy thing: I have lost 3 pounds since the marathon.  And, as most of you can tell from the blog, I haven't run much at all.  Hey, I'll take it!  I have another crazy week at work, and our master bath remodel begins this week, so I'll do my best to get a few runs in....

From Christi on Tue, Feb 19, 2008 at 11:24:52

Sounds fun! But be careful w/ that back country stuff- too many avalanches on the news here, it scares me! About the losing weight. I always drop a few pounds when I stop running too. It makes me question what I'm doing? I gotta be honest (*blush*) a big reason I run is vanity- to fit into those skinny jeans!

From Christi on Sat, Feb 23, 2008 at 13:28:44

Hey Chica! How's it going? Been skiing or running?

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I just typed a whole entry and it got erased!  Oh well, I'm glad to finally be running again, after an excuse-filled week and a half with no running.  The run felt surprisingly easy after many days off, and it was a beautiful evening (shorts and a tank top).  I didn't wear a watch.

Thanks to those of you who checked in with me while I was being lazy!

True to my profile, I have let life get in the way of my running for three reasons.  1.  I still have some lingering discouragement from the marathon.  2.  We are remodeling our master bath, so it throws a little kink into our routine, and we are always having to go pick out tile, lights, etc.  3.  (main reason) I tend to let stress consume me.  I know a lot of people have jobs that are just as stressful as mine (or even more so), but I just have not learned yet how to shut it off when I leave the office.  I have one case in particular right now that keeps me up at night.  Even on our ski vacation last week, and at a Suns game before that, my mind was consumed with this case.  I couldn't even sleep on the ski trip!  It has gotten a little better lately, hence the running today.  I am hoping with time I will get better at dissociating myself from work when I leave, except when absolutely necessary.  This is something I need to work through for many reasons, not just the running.

In any event, I am SO glad I ran tonight.  One day at a time...

From jtshad on Tue, Feb 26, 2008 at 09:53:50

Good job with the run. Sorry about all the stress at work, it is sometimes hard to let it go.

Thanks for your hospitality and letting us stay at your place. See you on Saturday!

From Christi on Tue, Feb 26, 2008 at 13:07:17

Good job on the run! Tank top & shorts sound so nice! Good luck w/ leaving work at work- I never was very good at that either and your job sounds way more stressful than mine. But I KNOW you can do it! Most men seem better at that than women, maybe we can take some tips from them?

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Good run, another beautiful, shorts and tank top evening.  Total time was 46:55, a 9:23 average pace.  I tried to concentrate on my form during certain segments of the run.  The pace felt a little more difficult than it should have, but I guess that's what I get when I'm lazy and slack off on the running!

From Christi on Thu, Feb 28, 2008 at 23:34:58

Nice job on another fiver! I think that's a great average pace, esp. after taking some time off. Are training for a race currently?

From crumpyb1 on Sat, Mar 01, 2008 at 08:55:22

I bet your bathroom looks excellent (or will look excellent if it's not done yet)! Keep taking it one day at a time and good luck with your cases!

From Shauna on Sat, Mar 01, 2008 at 12:07:42

Christi, yes, I am training (in theory, at least). I have a half marathon next weekend that I'm just going to do for fun. And I am signed up for another marathon in San Diego on June 1. I really need to get cracking on training for that!

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Oh my goodness.  Next weekend is my half marathon, so I thought I would do at least 10 miles, maybe up to 13 today.  I started running and felt great, so I planned to turn around at 5 and work in an extra loop to get in 12.  I was getting really excited because I was surprised at how good I felt, given my lazy running lately.

Then, the unthinkable happened.  I FELL!  And not just a little stumble, either.  I fell on concrete, breaking the fall with my right knee (all bloody now), right hip, right wrist, elbow, and shoulder!  Oh, and also my Garmin and garage door opener.  I still don't really know how it happened.  I was running about a 9:20 pace at the time.  It HURT!  Of course, I started crying (I always cry!), and I think I was kind of in shock.  Luckily, a Good Samaritan pulled over immediately.  She had to help me stand up, and I realized immediately my run was over.  She drove me home, which was so sweet.

Now, assessing the damage, I think I will be fine, but I will not be able to run for a couple of days.  My knee really hurts, but I can't tell right now if it's just from skinning it up badly, or if I bruised it internally.  My wrist is a little stiff, but my elbow hurts the most.  I can't really move it.  I'll wait a day or two and reassess then.  And, my garage door opener is completely broken!  And my Garmin is all scratched up, but it seems to still work OK.

Now, it's time for laundry and cleaning for the Del Sol runners staying at my house tonight!  I'm going to milk this fall for all it's worth and make my husband do the cleaning! 

From Christi on Sat, Mar 01, 2008 at 22:37:40

Oh Shauna- so sorry! falling is NO FUN! I hope you recover quick and have some fun w/ the bloggies!! They did an amazing job today didn't they? And hey- you said I was getting fast.. well, I'm not fast, but I am getting a LITTLE faster- but a post from you a long time ago has inspired me! Once you wrote that you want 9:00 to feel like a natural easy training pace. When you wrote that it struck a chord with me, that's what I want too! I'm still not there, but its a great goal.So THANKS for the motivation!

From Lybi on Mon, Mar 03, 2008 at 08:49:05

Oh no! So sorry about your fall--sounds like a big one! You really know how to do something all the way. When I heard that the guys decided to go home early instead of staying at your house, I was miffed for your sake, but now I'm glad you didn't have to put them up--you have enough on your plate! Get better soon.

From jtshad on Tue, Mar 04, 2008 at 11:09:29

Good luck in the HM this weekend. Sorry that the other RDS guys didn't end up coming to your place, hopefully that didn't inconvienent too much!

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I was planning a longer, easy run, but it didn't happen that way.  I did 2 miles and felt sick to my stomach, so I stopped and walked for a bit.  Then I felt better and the sickness went away.  I knew I wasn't going to get my desired mileage for the night, so I decided to pump up the pace for a bit.  Then I ran/walked home.

My motivation is nonexistent.  I need a good kick in the butt!

From Lybi on Mon, Mar 10, 2008 at 01:40:13

Hey! Are you feeling okay after your fall? Everything still intact and all?

Hmmm. Nausea and tiredness...anything that could be causing these symptoms? If not, RUN RUN RUN! You are the only other chica from the valley on the blog! I am counting on you to bring up the average mileage run by Valley of the Sun women!

PS Did you do your race this weekend?

From Shauna on Mon, Mar 10, 2008 at 17:07:41


Yes, I'm OK after the fall, although my knee is still a little sore. Thanks for asking.

I am not pregnant-you are too funny! I think the master bath remodel is taking a toll on my stress level, not to mention taking too much time, but that is not an excuse for not running. Thanks for keeping me accountable!

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Run was OK, had to walk a little bit.  No watch.  I came home to find some of our bedroom furniture in the hall and the rest is basically in a pile in the middle of our room.  I'm counting down the days until it's finished!  (not that I'm complaining-the new bathroom will be absolutely worth it!)

From Christi on Sat, Mar 15, 2008 at 19:26:12

Hey Shauna- how's it going? New bathroom? Jealous!

From Sasha Pachev on Tue, Mar 18, 2008 at 16:31:57

How is your training coming along?

From Lybi on Fri, Mar 21, 2008 at 22:47:18

Hey Shauna. What's up with the baddest chick on the blog? At first I thought you were saying that you walked in and your house had been burglarized! *Whew* Remodeling is so much better...or IS it? I know it's no fun. Let us know who you're doing, eh?

From Lybi on Fri, Mar 21, 2008 at 22:47:55

AH! I meant "HOW" you're doing! *Blush*

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Wow, my calendar looks pitiful!  As most of you can probably guess, my running has not been going very well.  I have fallen into the same trap as I have in the past: experiencing a letdown after a race and a corresponding zap in motivation.  However, I did get out this morning with my normal group, which merged into a bigger group and met at a different place.  Sadly, I probably would not have gone if I hadn't seen most of them Thursday night at a party.  But I did, and it's much easier to run when someone invites you face to face.

Anyway, we did 5 miles in Paradise Valley, which was very pretty.  Total time was 49:09, an OK pace, considering my lack of running lately.  I'm going to need a training partner to get me motivated this time around, especially with the weather starting to heat up.  It got up to 87 today,  I think.

Thanks to those of you who dropped me a line during my (hopefully over now) absence.

From Maria on Sun, Mar 23, 2008 at 14:03:08

Hey Shauna, good job getting out there! I'm kind of in the same boat, just starting back after a bout of PE in January (but even before that, my running was lacking in motivation). Let's keep each other on track - let's make a deal that we will run every day (ditance and speed not important) and keep each other accountable. What do you think? I'm in pretty pathetic shape now, but want to get better for spring/summer races and track. What is your next race?

From Mark on Mon, Mar 24, 2008 at 10:31:37

Glad to see you are back. It's funny how something like going to a party can turn out to be good for your running :)

From Jody on Tue, Mar 25, 2008 at 18:31:44

Glad your back! Sounds like a great run! Enjoy your sunny weather!

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OK, so I am still having trouble getting going.  I had planned on going tonight (another reason why I should run in the morning), but I am having family issues.  My sweet great-aunt, who lives out of state, is having surgery that she might not survive (she is in her 80s).  But, not having the surgery would probably be fatal as well.   So, I wanted to call her tonight, just in case it would be the last time I would talk to her.  We talked for quite a while, and she is at peace with her decision.  It's been a very hard day. 

From christi on Sat, Mar 29, 2008 at 08:58:47

Shauna- I'm sorry to hear about your Aunt. That is really tough. Are you doing any cross training? You probably just need to find a fun stress reliver, sign up for a run, or do some other kind of x-training?

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I made it out for a run-what a miracle!  It went fine-the weather was beautiful.  I had some random aches and pains, probably from weeks of sitting on the couch.  I am still not very motivated, though, even though my clothes are fitting a little tighter.  I've been so busy with work (which is going great) that it has become a bigger priority than running.  I know this needs to change, and I'll figure it out.

From Sasha Pachev on Wed, Apr 09, 2008 at 14:36:18

Nice to see you training again!

When you are really busy, you can still pull off 10 minutes of running. If you do that 6 days a week, it makes quite a difference overtime. You will not hit the times you would with more distance on the same schedule, but you will be much faster if you just bagged it and sporadically ran your normal training distance.

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Whew!  My friend was in town from San Diego and is training for her first marathon.  She needed to do a long run, so I volunteered to come along.  We ran 6 together, stopped back at my house, and then I went along for the next 10 miles...on my bike.  It was a fun way to catch up with her and get in a great workout.

Tomorrow is the Ironman!  I'll probably go watch for a few hours.  I have a friend trying to qualify for Hawaii.  Watching should be enough to guilt-trip me into getting off my ever-expanding bootie!

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No running today, but my husband and I went down to the Ironman and watched a couple hours of it.  A friend of ours was participating, trying to qualify for Hawaii, and we just got word that he finished in 10:05-amazing!

It was so inspiring to watch.  It's not often that marathoners can observe an even longer race.  We saw the second and third place females finish-very cool! 

Maybe someday, after I run Boston, and learn how to bike and swim!

From Christi on Mon, Apr 14, 2008 at 12:20:26

Very cool to go watch Ironman. I heard it was on TV, but I missed it. How inspiring! So how is your running going? You still training for a marathon in May or June?

From Shauna on Tue, Apr 15, 2008 at 13:12:02

Christi, I signed up for the San Diego Rock n Roll Marathon, but it's not going to happen now. I have been very bad with the running. I'm thinking about St. George, but I'd better decide quickly, or it will fill up! Are you doing St. George again??

From Christi on Tue, Apr 15, 2008 at 20:59:25

Yes! I'm doing SG Marathon again, you should come down & do it. I would be fun to meet you, there's guaranteed to be a big "bloggie" get-together. The deadline to register is the end of this month, and as you probably know- its a lottery. So you can register & leave it to fate!

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3.6 miles with no watch.  It was a beautiful night for a run.  Afterwards, I rode the bike around the neighborhood for 1.25 miles, which was fun.  I'm thinking about doing a 4.2 mile race on Saturday morning.  It's a huge race that we did last year, and the shirts are great.

From Christi on Fri, Apr 18, 2008 at 10:15:20

Cool, so you doing the race Sat? Good luck!

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I don't know what has gotten into me, but I am really enjoying this run/bike thing.  Tonight I decided to bike first.  I took an out and back course that was slightly uphill the whole way back but still recorded negative splits.

When I started running, my legs felt like lead.  I have never done a triathlon, so this was almost an entirely new feeling.  Imagine my surprise when I looked down and saw I was running under 9:00 pace!  I ran the first mile in 9:09 and then slowed down a bit.  Total time was 33:38, average 9:25 pace.  This is even more surprising given my supreme laziness over the last month or so! 

I think it's safe to say I'm back to regular workouts (although I will not be able to work out every night this week).  My clothes are getting too tight, and I REALLY don't want to go up a size.  I've been at or below my current size for 4 years, and I'm NOT going back up.  I even signed up for St. George today!

From crumpyb1 on Mon, Apr 21, 2008 at 23:45:59

Way to go Shauna! I am excited you'll be able to hang out with everyone in St. George. It always sounds like a party to me. Maybe one day I'll join the party. I am so excited for you. And I am glad you are enjoying biking.

From Lybi on Tue, Apr 22, 2008 at 01:00:10

You signed up for St. George--WOW! I'm so glad things are going well for you again!

Cool about the triathlon possibility, too!

From Christi on Wed, Apr 23, 2008 at 14:51:46

SWEET! I hope you get in SGM so we can meet. Now Lybi just has to sign up (she's gonna get me for that, aren't you Lybi?) Anyway- way to make a strong workout comeback. Good to bring in the bike to mix things up and keep them interesting!

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I experienced gadget revolt tonight.  My Garmin wouldn't even turn on, and the "battery charging" light didn't come on either, so I hope it's not broken.  I took my old heart rate monitor/stopwatch, but that kept turning off too.  I had wanted to track my pace to see where I am fitness-wise, but I guess it was not to be.

Five miles felt a little challenging, but I completed the whole run without incident.  I drank almost all of my water, though-it's getting warmer!

From Mik'L on Wed, Apr 23, 2008 at 23:05:35

I love that it's getting warmer! Good job and I enjoyed reading yesterdays post too. I am coming down again in May so we will have to hook up for another run, although you may have to slow it down for me!

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It's getting hot!  It's 7:00 pm, and it's in the low 80s right now, so it was probably in the high 80s when I started my run.  Total time was 49:49, average pace 9:55.  I'm glad the Garmin worked this time: now I know how fit (or unfit) I am after several weeks of laziness.

Normally I would not run on a Sunday, but I went to the mall this afternoon to look for some casual summer weekend pants.  In four separate stores, not a single thing in my size fit!  I refuse to succumb to the bigger size, so I didn't buy anything (except shoes and shirts, which still fit OK).  So, until I lose weight, I will either be (1) very hot, or (2) not able to breathe, and I will definitely be a slow runner.

Goal for the week: run 20+ miles, lose 1-2 pounds.

From Christi on Mon, Apr 28, 2008 at 11:04:20

You will meet your goal! And don't worry at all about being slower on the evening run, it doesn't mean you're out of shape. #1- it was hot, heat definately affects pace, esp. when we're first changing seasons again & getting used to it after cooler weather. #2- evening runs are tougher, slower is OK. Did you go to Old Navy? I love them because their sizes seem more "generous"

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Well, that was rough.  It was 96 degrees when I started and 90 degrees when I finished.  I realized on the run that I have hardly eaten any carbs today, except for fruit, so that was another reason that I was feeling so sluggish.  I actually had to alternate running and walking on the way back.  I would walk one song, run one song ,etc.  Not fun...

Average pace was 10:10 for the first 2.5 miles and 12:51 for the last 2.5 miles.  Yikes!

The good news: I am already down 2.5 pounds from yesterday.  That probably just means I was retaining water or something from the weekend, but I'll take it!

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Today I fueled much better throughout the day, so the run wasn't quite so difficult as the other day.  It was also much cooler: 83 degrees.  I had to haul booty at the end to average under 10:00 pace, though.  I have my work cut out for me!

Total time was 49:43, average 9:56 pace.

2 x 12 pushups at home

From MichelleL on Thu, May 01, 2008 at 23:08:51

We in Utah are just coming out of our season where it is not fun to run and you are just entering yours. At least the heat will make you sweat! That should be good for a pound a run! Go eat some carbs.

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I couldn't sleep at all last night, so I slept in this morning and skipped the group run, which would have been fun (and much cooler!).  I think it was already close to 80 degrees when I headed out, but fortunately most of my run was in the shade.  The path was very busy today.

Total time was 54:18, average 9:45 pace.  My heart rate slowed to 120 within 5 minutes, so that was a good sign.  I lost 7 pounds this week, but I think most of it was water weight.  I hope so, because my weight at the beginning of the week was a number I had never seen on the scale!  And because it's impossible to lose 7 pounds in one week without starving yourself, which I did not do.

From Christi on Sat, May 03, 2008 at 21:44:10

7 lbs. in a week, jealous! Good job getting out for a run alone & in the heat today!

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I planned on running 6 miles, but catastrophe struck!  I had an English muffin right before my run, so I'm sure you all know where this is headed.  I felt fine until mile 1.5, and then...severe GI issues!  I tried to keep running but couldn't.  So I had to walk home (and barely made it!).

It was my own fault for forgetting to take a pre-run snack to work.  I was STARVING when I got home, and I would not have been able to run without some fuel.  It is so beautiful out too!  Oh well-at least I got out for a little while.

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Yeah!  I had a great run!  I hit the wrong button on my Garmin at one point, so I'm not sure of the time, but I think I ran about a 9:45-9:48 average pace.

Lately I have noticed that my Garmin clocks shorter mileage for the same route.  I run on a path lined with LOTS of trees.  The only thing I can figure out is that the trees are growing in really thick, now that it's warmer, so the satellite in the sky can't penetrate as well (even with the Garmin 305-who knew?).

I had a MAJOR afternoon slump/blood sugar crash/whatever today, so I'm pleasantly surprised that the run turned out so well. 

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Whew!  It is brutal running two workouts less than 12 hours apart (it is for me, anyway).  My legs are still feeling like rubber from the hill workout last night.  I ran with a friend, who was doing a fartlek workout.  I did one, and that was it!  Average pace was 10:16, and that was really hard for me.  It will take a few days to adjust to morning workouts, and I know it will get easier once I am doing all my runs in the morning.

It's supposed to be 105 degrees here on Sunday!

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Goose egg for today, but my husband and I got into St. George-woo hoo!  This will force us to get up in the mornings and run when it's 85-90 degrees, rather than the evenings when it will be 110+!

Looking forward to meeting everybody!

From Christina on Fri, May 09, 2008 at 22:41:08

Good job into getting into St. George! It looks like our PRs are pretty much the same. We can qualify for Boston, I just know it!!!!

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Fun run with my group.  Total time 1:13:57, average 9:51.  It's getting warmer!

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I decided to run against my chiropractor's orders.  I woke up with horrible hip pain on Sunday that got progressively worse throughout the day to the point where I couldn't put any pressure on that leg.  It had hurt very slightly on Friday.  Then I ran my longest run in a while on Saturday, so maybe that's what did it.  I was bummed because marathon training was supposed to officially start yesterday.  So I had to wait and start today.  I hope my hip forgives me.  It has felt fine since my adjustment yesterday.

Today was 4 easy miles.  It was unseasonably cool today: 75 degrees.  Total time was 39:18, average pace 9:49.

My husband has been waking up early to train.  I am going to join him, starting tomorrow.  I wanted to give my hip the extra 12 hours to recover today.

I did one-leg hops and high knee drills after the run.

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Whew!  I'm not sure if that .4 was really VO2 max, but I'm too tired to care.

Planned workout: 2 miles warmup at 10:40-11:40 pace; 4 x 1:00 uphill reps at 7:37 pace with 2 minutes recovery after each rep; 2 mile cooldown at 10:40-11:40 pace.

Actual workout: 2 miles warmup at 10:59 pace; 4 x 30-45 second uphill sprints ending when I was gasping for air about to fall over and never getting below 8:15, with 2 minutes recovery after each: 2 mile cooldown at 11:14 pace.  I wonder if the hill was too steep.  I'm telling you, it was STEEP!

The warmup felt too slow, but the cooldown didn't!  I have my work cut out for me...

From MichelleL on Wed, May 14, 2008 at 23:06:07

That's a respectible pace for an uphill repeat. I would think that any hill that is too steep to hold pace for one minute means you are doing it too fast or your hill is too steep to be useful for the repeat workout.

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For some reason, my entry didn't post, and of course I didn't save it.  In summary: hard run after the hill workout last night.  I ran a 10:16 average pace, and that was a struggle.  Looking forward to my body adjusting to morning workouts!

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Six boring miles on the treadmill.  I stayed up WAY too late last night and was not about to wake up at the crack of dawn.  So I went to the gym.  Average pace was 9:48, and I felt good.

Now my husband and I are off to the Biltmore Resort for the night.  We are going to get massages, lay by the pool, eat some good food, and celebrate four years of marital bliss (anniversary was yesterday)!  We'll clean the house another time...

From Mark on Sat, May 17, 2008 at 20:36:56

Happy Anniversary!

Enjoy the getaway.

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Tonight I ran on the treadmill-yuck!  But there was no way I was going to run outside in 108-degree weather either.  My body clock was off after two days of downtime at the Biltmore Resort.  We had a great time.  I got a hot stone massage (which I HIGHLY recommend) and read an entire book (The Kite Runner) by the pool (I'm a fast reader).  And, of course I got a lot of great quality time with my hubby.

Anyway, back to reality.  The run was fine, if not a bit boring.  The only thing that sucks is that I have to do a hill workout in less than 10 hours!

From Christi on Tue, May 20, 2008 at 11:40:20

Good job getting in the miles! Kite Runner is good, read it a couple years ago. Have you read Stephanie Meyer's books? I'm reading The Host now, pretty good!

From Shauna on Tue, May 20, 2008 at 12:30:13

No, I have not read any of Stephanie Meyer's books. I probably should, though: I've heard everyone on the blog talking about her. Right now I'm reading a Sylvia Plath biography and trying to correspond it with her poems and journals. I did a project on her in college and have been kind of obsessed ever since.

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Whew!  The weather channel said it was 88 degrees when I headed out, but it felt a little cooler.  If not, that's good, because it means I was getting used to the heat.  I did some dynamic stretching before the run, which got my heart rate up pretty quickly. 

The goal was 5.5 miles with 6 fartleks of 75 seconds each at 7:57 pace.  It was hard to gauge my pace on the fartlek portions, but I think each one was .15-.17 miles.  I know the last one was .17 miles, which works out to 7:21 pace, so it looks like I went too fast on the fast portions (or maybe I'm in better shape than I thought-ha!).  My average pace for the whole run was 9:42.

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It was 68 degrees and windy when I headed out!  I am SOOO sore from yesterday.  I'm not sure if it's from the dynamic stretching, which included lunges, or the fartlek intervals.  So my pace was pretty slow: a 9:57 average.  I'm sick of being slow!

From MichelleL on Thu, May 22, 2008 at 22:52:30

You guys are having a cool spell? 68 sounds like downright nippy after 108. What a swing. Good job getting out!

From Lybi on Thu, May 22, 2008 at 23:18:22

Yea for weather changes! I am loving it. 59 degrees right now. Hey, have you seen that Arizona Road Racers 5K this Sat.? It's over by the zoo, and has a staggered start. I think they have the age groups take off together. Interesting, huh? I'm going to run it. It'd be fun to see you there!

From Shauna on Fri, May 23, 2008 at 02:04:29

Yes, the weather change is great, except it forced us to scrap our Lake Powell weekend plans. Phoenix will be the place to be this weekend! Lybi, I am thinking about running that 5K. I wouldn't get as many miles as I wanted for the week, but I could find out how good (or bad) shape I'm really in! Maybe I'll see you there!

From christi on Fri, May 23, 2008 at 09:38:58

Shauna- I think you're doing great! Its still Spring, we're all dusting off the winter. You're not slow! Hope I get to read your race report along with Lybi's tomorrow!

From MichelleL on Fri, May 23, 2008 at 09:43:10

A 5k would be a great tempo workout for you Shauna. I'd say do it!

Race: Arizona Road Racers Summers Series #1 (3.1 Miles) 00:25:02, Place overall: 79, Place in age division: 10
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This was a fun race.  I hung out with Lybi and James and enjoyed the view of the backs of their heads during the race!  It was around 60 degrees, extremely rare for Phoenix at this time of the year.  It was an out and back course on the canal, so it was pretty narrow.  The race featured a staggered start that got pretty mixed up.  My handicap was supposed to be 12:15, and it ended up being more like 15:00.  I started with the fast, young guys.  Oops!  It was a little uphill for the first quarter or so, and then obviously downhill at the end, which helped.  With such a narrow course, there were people all over the place who didn't have a clue about running etiquette, and it was frustrating having to weave in and out of people for the ENTIRE race.  But, I couldn't have asked for better weather.  The t-shirt was cool too, and the entry fee was cheap.

My only goal in this race was to break 26:00.  I really just wanted to gauge my fitness.  I was VERY sore until last night and was still pretty sore this morning, so I was concerned that I wouldn't do as well as I wanted to.  I did a 1.8 mile warmup (my longest warmup ever) and dynamic stretches, and I think they helped.  I started the race feeling nice and loose.

The first mile was 8:14, slower than I had wanted to run.  Part of it was probably the crowds, and the other part was just the way I race.  I saw Lybi near the turn-around part, and she was in the zone!  There was a water stop (with ice water!) at the turnaround point, so I lost a few seconds there.  Second mile was 7:59, and that's when I really started passing people, which I LOVED!  Mile 3 was 7:56, and the last .1 was 6:51.  I almost ran several people over, which I kind of feel bad about, but come on people!  Take off your iPods and run on the right side of the path!  I almost mowed a lady down near the very end-oops!

My performance today was about 90 seconds better than my 5K time at the beginning of my last marathon training cycle.  This time puts me on track for a sub-4 hour marathon, which I am confident will improve as my training continues.  Woo-hoo!

I did a 2-mile cooldown when I got home.

From MichelleL on Sat, May 24, 2008 at 14:54:45

Great job Shauna! The first mile was also a net uphill from your description, so that would be part of the slower split. I think a longer warm up is a great idea for a 5k because the race is just too dang short for warming up inside the race. The best thing about this race is it did give a good gauge of where you are. Keep up the great training!

From Lybi on Sat, May 24, 2008 at 14:59:26

Woooo-hoooo, Shauna! I can't believe you did this race when you were already so sore. You are awesome! It was so fun to see you there and hang out pre and post race. I had visualized us working together, but there were just so many dang bodies to weave around. We would never have been able to stay close. Plus, I have my "start fast and die as I go" tendency, and you have that "I cam amazingly speed up the whole way" thing going on. I am very impressed that you can do that. Keep up the great training. St. George is looking good for you!

From Christi on Sat, May 24, 2008 at 16:28:51

Yay Shauna! Glad to see you did this race and ROCKED it! What a fabulous time! I'd say you're fitness is wonderful. Congrats!

From Mark on Sat, May 24, 2008 at 18:57:32

Awesome 5K Shauna! Sounds like it all worked out really well. I think this is a sign of good things to come.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles said it was 73 degrees when I got back, but it felt much hotter.  My husband and I slept 10 hours last night and the night before, which felt GREAT, but it will make it hard to get up tomorrow morning to do hill sprints-yuck!

Today I did 6 easy miles in 58:56, a 9:49 average.  I am still very impatient and wish I was getting faster.  Of course, I am increasing my mileage too.  Oh well.  I wasn't sore from the 5K at all while running, but I could feel it when I was stretching at the end.

We did two form drills at the end.  I'm sure our neighbors got a good laugh out of it!

From MichelleL on Mon, May 26, 2008 at 15:12:06

If you consistently get out and run, and you increase your miles wisely, your speed will naturally drop. Your biggest enemies are unplanned days off and overanalyzing pace on easy days. It sounds like you got into St. George marathon? It will be great to meet you!

From Lybi on Mon, May 26, 2008 at 18:31:44

What! You're not sore? I am speechless, (for once). :) Even if I only ran a 27:00 5K, I would still be sore. What is going on here?

Great job on your run. You are going to have a great race in St. George!

From Shauna on Tue, May 27, 2008 at 01:15:47

Michelle-yes, I got into St. George! I'm looking forward to meeting you too, and to running what I hear is a great, fast marathon! Maybe I'll chuck the Garmin on the recovery runs...

Lybi-I am not sore probably because I didn't push it hard enough on that first mile. I need to learn how to go all out without hitting the wall. Hmmmm....

I hope we see each other again before St. George!

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Today was hill training (notice I got up early!).  We did a 1.5-mile warmup at a very easy pace, then dynamic stretching, then 6 x 90-second hills at 1-mile pace (7:27 for me) with 2 minutes active recovery after each repeat.  I tried to keep track of the distance of each repeat so I could keep track of my pace, but it was hard.  I need to figure out how to do that.  I think some repeats were too fast and some too slow.

I cheated a little and added an extra minute of recovery after the third repeat, and another minute after the fifth, I think.  We did an approximate 1.3-mile cooldown at the end.

Next week is the last week of hills, and then we start going to the track!

I slept 10 hours Saturday night and 10 hours Sunday night.  Wouldn't you know it-I couldn't sleep at all last night!  I got MAYBE 5 hours of sleep, so I'm starting the week out tired.  I'll get to bed early tonight.

PM-various stretches to combat potential stride problems resulting from spending all day in an office chair.  And I'm really starting to get intrigued by the barefoot running...


From Christi on Tue, May 27, 2008 at 22:09:35

Good job getting up early! You are getting serious about your training- kudos!! I'm interested in barefoot too. Not ready to act on it yet (maybe part of that is because my neighborhood is not barefoot friendly...very old rough streets, prickers, etc)

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Sore, sore, so sore!  My glutes were on fire, and everything else started hurting during the run.  I had no idea hill sprints would make me so sore!  I need to take it easy so I don't injure myself, but I also need to be building up the miles.  I'm supposed to run close to 40 miles this week, but that would mean almost doubling my miles, which I'm not going to do.  I'll try to top out around 30.

Total time was 40:55, average 10:15 pace-yuck!  I saw a big rabbit about 2 blocks from my house and a BIG "lender foreclosure" sign about 1.7 miles from my house.  I hope I don't see too many more of those!

From Christi on Wed, May 28, 2008 at 23:45:40

You're having a great week so far. Just remember you are probably still recovering from the 5k, so let yourself have a little recovery- you earned it!

From MichelleL on Wed, May 28, 2008 at 23:51:25

Yeah, I wouldn't jump miles more to more than 30 miles this week. Most of your runs in the week should be easy, so relax about the pace. Look at Tom's blog (, he runs probably 1/3 of his miles at about 10 minute pace, yet he should break 3:00 at St. George. Easy runs should be easy and hard runs should be hard. Sore gluts=gluts of steel, right?!?

From Lybi on Thu, May 29, 2008 at 00:30:30

Wow! Great job, Shauna. I almost NEVER run hard enough to make myself sore in just a workout. You are a tough one!

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Zero so far today.  I had planned on running this morning (and I woke up before my alarm went off at 5:30-yeah!), but I'm listening to my body, which is sore and tired.  The plan is to try a few easy miles tonight, maybe go to spinning tomorrow, and do a long run on Saturday to finish off the week at 30 miles.

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Whew!  I can't believe how slow I am!  I'm hoping it's just because my body is having to re-adjust to higher-volume training.  I ran the first 3 miles easy at about 10:00 pace (which should have been faster).  BUT I didn't try to push it.  I decided to pick it up for the last mile and ran 8:54.  Frankly, that felt harder than marathon pace.  I have a long way to go!  It was a beautiful morning, though.

With the faster mile, my average pace was 9:42.

Tomorrow I am running 10 miles with my group, which will put me right around 30 for the week.

From Lybi on Fri, May 30, 2008 at 16:36:46

Great job! Don't worry about your pace on your recovery runs, though, sheesh! You know, a violin that is always stretched tightly looses it's natural spring! This was your first workout after a major muscle-building effort the other day. Don't be afraid to run easy!

From Christi on Fri, May 30, 2008 at 19:27:54

You're having a great week! Don't worry about pace. Getting in the miles is more important!

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Whew!  I'm going to pay for this one.  This was my longest run since the marathon in January!  I've been LAZY!

I ran with my group, and we had about 10 people: a good turnout.  We started at 6:30, but we are going to have to make it earlier with this heat.  One hour after I finished, it was 81 degrees, which doesn't make sense because I was SO hot during the run.  I have been running fine in well over 80 degrees lately, so I'm not sure why I felt so hot today.

I really struggled to maintain a 10:00 pace for the first half.  I hit the five-mile mark at 50:31, only because I ran two miles with a couple of people who were running about 9:45 pace.  I was able to really pick it up (relatively) in the second half, and I ran the last five miles in 49:00.  Miles 9 and 10 were 9:38 and 9:19.  Total time was 1:39:31, with an average pace of 9:57.

My legs and knees are sore now, and I'm very salty!  I am going to keep the mileage constant around 30 miles for a couple of weeks, until my body feels more comfortable with the increased mileage.  Then I'll start following my brain training program to a T, which will have me up to around 60-mile weeks during peak training-whoa!  I really want to be back to the level where I was 2-3 years ago, when 8:00-9:00 was my normal, easy pace, even with relatively inconsistent training.  I'm not sure what has happened over these last few years.

From Lybi on Sat, May 31, 2008 at 13:35:45

Ug, I hear you with the heat. I had to wait for my hubby to get back from HIS long run before I left for mine. So I ran 10 this morning too, starting at 8:30. Blech! Great job getting out there, and don't worry, your best times are all ahead. Just wait. You'll see.

From Jody on Sat, May 31, 2008 at 18:22:54

Great job getting out in the heat! Sounds like you have great group to run with!

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I ran with a fellow St. George trainee  this morning.  We took a new loop (new for me), which was fun.  Average pace was 10:05.  I'm still struggling with pace, and I'm not sure why.

Actually, the big news is that our house was burglarized broad daylight, while we were at church.  We had all of our doors locked, but they came in through the doggie door.  We don't even have a dog, so they must have been watching us.  They stole a lot of stuff, but fortunately didn't damage anything.  I  hardly slept last night.  I took today off work to get some stuff done.  They stole my husband's house keys, so we are changing all of the locks today and putting locks on our gates.  We are  also getting an alarm system.  We live in a very quiet neighborhood, so this is surprising.  They took our big-screen TV, computer, iPods, digital camera (all photos from the last two years: gone!), my husband's Garmin (but not mine), and some other stuff.

I got home first and discovered everything but didn't know if they were still in the house.  It was terrifying.  We feel so violated, and I'm scared to be in the house alone, but I'm scared for both of us to leave.  I knew if I didn't make plans to meet up this morning that I would have skipped my run, so I'm glad I did.  We are without Internet at home, so I will still blog, but comments will probably be somewhat limited since I'll be blogging from work.

Be careful, and lock your doors!!

From sarah on Mon, Jun 02, 2008 at 19:11:49

I am deeply sorry for your loss..both of your hard worked for items, your photos and your sense of security. Chances are lightening won't stike again..try to relax and be grateful for what you have. I was kidnapped as a child and I understand being violated.

From Lybi on Mon, Jun 02, 2008 at 20:51:29

Omigosh! I'm so sorry! June 1st strikes again! Some PEOPLE. Wonder if there is some way to make the Garmin tell you where the dang criminals are...

From MichelleL on Mon, Jun 02, 2008 at 21:31:24

So sorry you had this happen. Losing your pictures and your feeling of security are the worst. Hey, at least your garmin was safe! Scary. . .

From Jody on Mon, Jun 02, 2008 at 22:24:06

I am so sorry - That is very scary. I have not experienced anything that extreme but we were vandalized several times over a 3 week period a couple of months ago and I was so angry. Like Sarah said, it probably will not happen again, but feeling secure and safe is so important.

From Shauna on Thu, Jun 05, 2008 at 00:44:14

Thanks for the kind words, everyone. Sarah, I am so glad you came through your ordeal.

Maybe future Garmins can track criminals. I'll just have to remember to leave it on all the time...and always upgrade the Garmin when the new model comes out!

From Lulu on Mon, Jun 09, 2008 at 21:29:28

Ah, I feel for you. We got robbed last August, and of course at work my lab has been sabatoged numerous times. It is horrible. I am so sorry for you. I hope you can get to the point where you feel safe again.

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OK.  I need to figure some things out.  I couldn't sleep again last night.  Every sight and sound freaks me out, and every time I close my eyes I envision those horrible people in my house again.  So, with no sleep last night, I skipped the run this morning in favor of bed.

I got up and got ready for work very slowly, because I was reluctant to leave the house.  As I got into my car, I started to feel some anxiety, and it continued to escalate as I drove farther from my house.  People, I had a full-blown anxiety attack, and I have no idea how I made it to the office safely.  I snuck through the lobby with my sunglasses on, rode up the elevator, and went straight to the restroom. 

Thankfully, my amazing secretary was in there and helped to calm me down (turns out that Lamaze classes are helpful for more reasons than childbirth, and I now have a headstart on childbirth techniques!).  I couldn't breathe, I got very dizzy and lightheaded, and my arms were tingling.  That had never happened before.  So, I called my sister, and she came to my office to get me.

I feel like I should be stronger than this.  Nobody was hurt, and it's only stuff.  I can't imagine how I would react if I or someone I loved ever got hurt or further victimized.  It has gotten in the way of me doing my job for the last two days, and I feel like I'm letting people down.  Thankfully, I work for amazing people who are very understanding (and who have been burglarized too).  One of the partners said he was surprised that I showed up at all today.  My sister just left, and I'm getting scared again, but I feel more in control of myself than I did this morning.

I am so sore (again!).  I thought it was from the run yesterday, but now I realize it's from the tension I have been holding and this stupid panic attack.

OK, this rant has been therapeutic.  I need to get my marathon training back on track.  If I wasn't so scared to leave the house, it would be a great way to take my mind off everything!  Thanks to everyone who left supportive comments yesterday (if you're still reading!).  My goal is to go to work all day tomorrow.  One step at a time...

From Lucia on Tue, Jun 03, 2008 at 18:56:24

Ohhh my, this is awful! I'm sorry this happened to you!

My DC home was burglarized 2 months ago, they took everything of value, including my car, which was found later after they crashed and totaled it. What an awful feeling to know some stranger went through your stuff and invaded your privacy like that!

Be safe and I hope you get some sleep soon!

From Mik'L on Wed, Jun 04, 2008 at 09:28:59

WOW! I just read about your burglary and that is just crazy! I'm so glad you are safe! Like you said, it's just stuff, but it is YOUR stuff. It sounds like they were just after stuff though so I really doubt they'd be back. Try to get some sleep! I can't believe they came in through the doggy big is it? We have the smallest one you can find and I doubt anyone could get through it?! Keep up the running, it too can be therapeutic.

From Lybi on Wed, Jun 04, 2008 at 23:48:09

Man! I am so sorry. I think it is totally expected that you are in shock a little. How terrible! Panic attacks are no fun at all. I had one at work once and I thought I was dying! Very weird trip.

I hope you can still get out there and run some of this stress out. Good luck, Shauna! We are pulling for you.

From Maria on Thu, Jun 05, 2008 at 12:07:18

Oh, Shauna, I just read about the burglary! I'm so sorry, it must have been awful. I can empathize with the panic attack too, since I'm now dealing with anxiety issues myself. I think running is important and helps with anxiety. I also found that cutting all caffeine from my diet helps. I hope you feel better soon!

From Shauna on Thu, Jun 05, 2008 at 20:24:59

Maria, thanks for the caffeine tip. I feel much better now, but sometimes I think about it and feel my chest tightening a bit, so it's not over. I'm sorry you are also dealing with anxiety. I hope you find relief soon!

Mik'L, our doggie door is only 10x14 inches. I'd say fill it in, but that's not a solution if you have dogs, which I know you do (we don't). A motion sensor inside the house would probably take care of the security issue.

Lybi, yes, panic attacks are very weird (and embarrassing when when they happen at work!)

Lucia, I'm sorry you had to suffer through the same ordeal! On one hand, it's only "stuff," but that doesn't take away the feeling of violation. I'm glad you're OK!

You know, it's consolation that we could probably outrun any burglar, though!

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Why I couldn't get out the door today, I don't know.  I feel much better though.  The alarm system guy came last night, and we bought a (pricey!) system that will be installed next week.  And, last night, I slept like a baby!  Finally!

I have learned a lot about myself during this burglary ordeal.  I have always been a drama queen and feel life's highs and lows very strongly.  It can be an asset and a liability.  In this case, it was a liability.  It is the same way with my running.  If a race goes well, I am on cloud nine and very motivated.  If a race goes badly, I get down in the dumps and don't run at all for a while, as my blog has shown over the last few months.

Because this situation was relatively minor (we weren't hurt, nothing was damaged, and it's only stuff, except the pictures), I think I expected to be stronger than I was.  I was on autopilot on Monday, doing things I had to do with the insurance company, etc.  When that frenzy ended and it was time to go back to my normal routine yesterday (and I had time to reflect), I completely freaked out.  In the process, I became very angry with myself for not being stronger (I have also always been very hard on myself) and not  being able to do my job for another day.  Luckily, I have great, understanding bosses.  I allowed myself yesterday to freak out, be angry and scared, etc., which I know will not go away overnight.  On the bright side, I got to spend several uninterrupted hours with my sister.  She is the best!

Enough ranting.  The moral?  I'm not quite sure-get an alarm system, definitely!  Also learn to accept yourself and your imperfections.  Know your limitations.  And, it's important to surround yourself with supportive people who, at the same time, will not let you have a pity party.  My mom said in a sermon once, "Having a pity party is like crying on the devil's shoulder." 

It's funny how a running blog can morph into something completely different...

From linda10k on Thu, Jun 05, 2008 at 01:14:02

Just was reading about your burglary. Scary! You are holding up remarkably well. Handling the situation much better than I would have. I hope things go better for you this week.

So did you get into the St. George Marathon?

My husband and I did the San Diego Rock and Roll marathon a couple years ago. It is a fun marathon. Many people keep you entertained with their strange running outfits. I got beat by a guy dressed as a banana.

From Shauna on Thu, Jun 05, 2008 at 20:16:25

Linda, yes, I got into St. George! It will be my first time going there. I'm excited to run a fast course and meet all the bloggers!

From linda10k on Thu, Jun 05, 2008 at 23:25:42

That's great! I think St. George has the best scenery and the greatest snacks after the run. Although I am usually to sick to my stomach to eat much.

Make sure you do hill training and be prepared to be very sore the next couple days afterwards. At least I am. That is one thing I liked about the other marathons. They are relatively flat courses with more gentle declines and I was'nt sore at all.

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It felt so good to get back out again, for the most part.  I still have unexplained bouts of anxiety.  My breathing got a little restricted when I was alone on the trail, which is ironic because the trail is right next to a major street!

Total time was 59:26, average 9:55 (I think-Garmin is at home).  Mile 1 was 10:10, and miles 2-4 were about 10:00 even.  Slower than I'd like, but very even splits, so that is good.  I was able to pick up the last two miles to 9:51 and 9:22.

I am still obviously much slower than I want to be.  I am kicking myself now for sitting on my butt for 2 months.  If I hadn't done that, I would probably be close to 9:00 pace for my easy runs.  Oh well, lesson learned.  Won't do that again!

I have been racking my brain about my computer, and I have concluded that there were no memorized passwords on my computer, so I don't think my identity will be stolen.  However, the exception is...fastrunningblog!  If there are any weird entries, it's the burglars-ha!  We'll catch 'em!

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I almost didn't get up today, but I'm glad I did.  We had a late night last night.  I did 5 or so pickups to eventual marathon race pace.  I found that my normal pace increased between the pickups too.  Total time was 58:21, 9:43 average.

It was kind of hard, but I feel OK.  I hope my legs forgive me for my long run tomorrow.

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It is getting HOT!  The first 3-4 miles were fine, and then we slowed down.  I felt sluggish, and I think it was from the heat.  It was 74 degrees when we started and it's 88 now (I finished about an hour ago).  Total time was 1:49:18, average pace of 9:56.  We were sub-10:00 pace for a while, but slowed down to 10:00 and sometimes slower when it started getting hot.  The last mile was 9:15, though.

I ran with my normal group, but there were only four of us today.  Two others are also training for St. George and want to BQ (3:45 for them).  I figure if I train for 3:45, I'm going to go for BQ(3:40), but I'm just not there yet.  So I haven't decided what my goal will be.  I think I'll just try to PR (sub-3:54) and go for BQ in a winter marathon.  Right now I'm on track for a 4:00 marathon, but I know I'll get faster.  We shall see...

I saw my husband out there, which is always fun.  He runs with a different group in Scottsdale.  It's a great group, but a 25-minute drive to get there, and they don't start until 6:30.

From josse on Sat, Jun 07, 2008 at 13:14:36

Keep training with the faster girls, this is a good way to get faster yourself. You are doing great and if you keep it up I think you will be there by SG.

MichelleL suggested the PF Changs RnR marathon. How is the course? Did you like it? I think we will do it this year, it would be fun to meet you if we do.

From Christina on Sat, Jun 07, 2008 at 13:24:23

I admire you for running in the heat! It seems to drain my energy a lot of the time. I am so sorry that you had to deal with being robbed. A friend of mine had that happen to him a few years ago and it affected him for quite awhile. I'm glad to see you are still running and keeping high spirits.

From Shauna on Sat, Jun 07, 2008 at 13:40:03

Josse, I have run PF Chang's 3 times, and the course is great. It is very flat, with lots of aid stations and support. Miles 22-25 are pretty desolate as far as spectators go, and there is a freeway overpass at about mile 23. The weather has been perfect every year except 2007, when it was FREEZING! This year, it was bigger, and we got to the start with only a few minutes to spare. That was my own fault, though. I'll probably do it again next year. It would be great fun to meet up! I'll make you pasta or pizza at my house!

Christina, I'm doing much better but did not have such high spirits earlier this week! I took two days off. :-( i'm glad to be back to my normal routine!

From Jon on Sat, Jun 07, 2008 at 16:24:12

Let me know if you find the .pdf of Once a Runner. jkallen13 "at" hotmail

From Lybi on Sat, Jun 07, 2008 at 18:17:34

I got out at 5:15 this morning to take advantage of the cooler temps, but I must admit the heat still got me a little. I just can't seem to recover from these summer runs. I have been exhausted ALL day!

From linda10k on Sat, Jun 07, 2008 at 21:48:24

You did awesome with the heat! I hate running in the heat too. I am getting spoiled here with our cooler morning weather.

From Lucia on Mon, Jun 09, 2008 at 08:28:20

I'll trade you running on the National Mall and in the humidity of DC for the beautiful desert trails and dry heat of Phoenix any time... well... no, maybe not... :)

Great job out there!

From Bonnie on Mon, Jun 09, 2008 at 20:45:55

Hi Shauna -- it looks like we will be moving to Tucson in October, so we will be neighbors! I am not (and I repeat NOT) looking forward to running in the summer, but winter will be be pretty nice.

Maybe a 2 hour drive to Flagstaff is in order?


From Shauna on Mon, Jun 09, 2008 at 21:04:09

Lucia, most of my long runs are along a man-made canal, not in the pretty desert (snakes, scorpions, etc.-scary!)

Bonnie, welcome to AZ! You are moving at the right time-October is wonderful! LaurenO and some others are FRB runners in Tucson. Yes, Flagstaff is a wonderful place to run-that's where I ran cross-country in high school. Road trip!

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My lazy butt slept in this morning, so I had to do hill workouts on the treadmill tonight.  I decided to get the hard workout over first so I don't have to do it tomorrow morning on not-fully-recovered legs.

I started with dynamic stretching and then hopped on the treadmill.  I didn't have my iPod (it was stolen and I haven't bought a replacement yet).  Let me tell you: treadmill without music is BORING, especially while jogging at recovery pace!

I warmed up with 1.5 miles of easy jogging at a 1.0 incline, then stepped it up for the hill repeats.  I set the incline at 3.0 and ran 4 2-minute hill intervals at 7:53 pace with two minutes of jogging at 0 incline between.  I ran a longer cooldown to make it an even 5 miles.  My pace during warmup and cooldown was 10:42 (recovery pace) and quite a bit slower during my interval recoveries.

The good thing about the treadmill: I was able to keep the pace steady and strong throughout the hill intervals and not go too fast on the warmup and cooldown portions.  I'm looking forward to getting back outside tomorrow morning, though.

I think I'm going to step up the mileage beyond what the plan calls for this week because I won't be able to run this weekend.  I will be on a boat at Lake Powell-there is literally no place to run.  I will probably do a .5-mile open water swim, though, and definitely water-ski until I drop!

From lulu on Wed, Jun 11, 2008 at 09:59:46

ooohhh, water ski until you drop. I am jealous. I used at water ski every Wednesday morning all summer when I was a teenager. I haven't been on water skis since I was about 16. Very jealous.....

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I'm getting better at this early-morning thing.  I actually woke up a couple minutes before the alarm went off!  I ran 6 miles on my normal trail, and it was getting really busy around 6:30.  I just took it easy but felt a little sluggish.  I don't know if it's because I ran hills last night or because I was STARVING before mile 3, or both.

No Garmin or iPod, 77 degrees at the end of the run, felt OK weather-wise, not too hot.

From linda10k on Tue, Jun 10, 2008 at 10:56:47

Kudo's for running without music! I don't think I could do it. Starving by mile 3? do you eat anything before you run? I usually eat a neutra grain bar before my run.

Great job on getting out and running. I know after I work out at night I have a hard time getting up early the next morning to work out.

From Lybi on Wed, Jun 11, 2008 at 01:19:29

Yea, the weather is the best motivator. After a few zaps of the heat, getting up early doesn't seem as unpleasant, does it? Great job!

From LaurenO on Wed, Jun 11, 2008 at 11:14:05

Thanks for your encouragement on my blog! It looks like you've been doing well and getting some mileage in! Have you decided on a fall marathon yet?

From Shauna on Wed, Jun 11, 2008 at 12:03:41

Linda, I don't have a choice on the music thing until I get my insurance check and can buy a new computer and iPod! It's been going OK, though. I used to never run with music.

Lybi, I really never thought I could be a morning runner. Yay for the heat!

Lauren, my husband and I both got into the St. George marathon, so we'll be heading up there this fall. I will probably do PF Chang's again in January-you should come up for it!

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Whew-tough run!  I ran 6 miles with 4 x 2-minute intervals at 3K pace (only 7:57 for me right now).  I hit all the intervals, and was able to sustain the pace, which is really all that matters, right?  The first mile was pretty slow, and I started the fartlek intervals after that.  I ran 10:00 pace between intervals until the last one.  I don't know what happened after that, but I slogged home with a 10:37 last mile-ouch!  I guess the In n Out Burger for dinner last night didn't help!

My husband had troubles too.  He had to take a bathroom break at the big Baptist church.  We don't go to that church, so I'm sure they were thrilled to see a stinky, sweaty stranger using their bathroom!  We rarely eat fast food.  I was just so exhausted yesterday and craving In-n-Out.  Maybe it's because I didn't have time for lunch yesterday....

I also did dynamic stretching before the run.  I hope these little speed intervals pay off, because I'm sick of being slow for the rest of the time!

PM: chiropractic adjustment and massage.  The massage therapist massaged my legs and glutes-it felt great!  She told me my chakras indicated that I'm harboring feelings of betrayal and trust that have been around for a long time and suggested that maybe my first boyfriend broke my heart (not true).  Wow!  Either I have some serious issues, or I look WAY young-ha!

She also said my legs are more muscular than most-yeah! 


From crumpyb1 on Wed, Jun 11, 2008 at 23:02:38

Your massage therapist must not get out much. Keep working and training hard! You are doing great.

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This was kind of a rough run, and I'm not sure why.  My legs felt very sluggish, especially after stopping at traffic lights-they felt like jello!  I'm pretty sure I slowed down quite a bit in the last couple of miles.

No garmin, so I don't know my pace/time.  I'm trying really hard not to care about my pace on easy days, but I can't help wondering!

I have been pretty consistent lately, and keeping my weekly mileage steady, so I can't help wondering why I am struggling so much with "easy" 6-mile runs...

From josse on Thu, Jun 12, 2008 at 11:51:02

Alot of times I feel sluggish and jello legged the day after a massage. Don't worry about it.

From Lybi on Thu, Jun 12, 2008 at 12:18:26

Great job on keeping consistent! I wanna be like you

I just glanced back and saw that post about the lady who was examining your chakras. Broken hearted, huh? Maybe that's why your run felt hard. (Tee-hee.)

Hey, when's your next half marathon? Any chance you might want to carpool to Provo for the Provo River Half? It's in August and it's mostly gentle downhill.

From Shauna on Thu, Jun 12, 2008 at 16:28:09

Josse, thanks. I had never run the day after a leg massage before, so I didn't know what I was getting into.

Lybi, you do NOT want to be like me! Remember the "break" I took? Now I'm building my endurance back up from scratch! Thanks for the compliment, though.

Yes, my chakras are punishing me! Hey, if you're nice, and my chakras behave, I'll let you borrow them!

I would love to run the Provo Half, but I will be on vacation that weekend on the East Coast (and trying desperately to find a race up there, with no luck so far). I'm keeping my eyes peeled for another half in Arizona, though. I'm jealous-I LOVE half marathons!

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After today, I think this is the most I have ever run 5 days in a row.  I used to not run on Fridays because I ran at night.  I won't get in 6 days this week, though.  I will be on the water at Lake Powell all day tomorrow and Sunday.  I'll get plenty of cross-training exercise up there!

The 8 miles was fine.  It took about 3 miles to feel warmed up, and the last 5 went much better.  I need to get up a little earlier though so I won't be late to work.  Total time was 1:19:48, a 9:58 average.  I lost about 5 minutes waiting at traffic lights (turned off the Garmin, though).

Weekend plan: LOTS of water-skiing (not sure how that would translate into cross-training miles!), at least one .5-mile open water swim, and maybe some climbing around on the rocks!  So I will still get plenty of exercise.  We're driving to Flagstaff tonight and getting up at 4 am to leave for Page tomorrow.  Sorry, I am NOT getting up at 3:00 to run!

Happy Father's Day weekend to all you dads!

From Bonnie on Fri, Jun 13, 2008 at 12:09:13

Have a great time!! I think cross-training will be great for you!


From linda10k on Fri, Jun 13, 2008 at 19:55:59

Have a great time on the lake. I grew up in Page Arizona and summers revolved around water skiing. It has changed so much in the past couple years.

Are you camping at Lone Rock or staying in Page?

Super job on your running this week. You deserve a day off. Have fun.

From Lybi on Fri, Jun 13, 2008 at 23:26:12

Congrats on your 5 day mileage PR! :) Sounds like you have a lot more fun planned for this weekend. Remember sunscreen!

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2.3 mile hike, complete with heat exhaustion, and numerous attempts at water-skiing

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Today is one day that I am extra-thankful for the blog, because I probably wouldn't have run otherwise.  I was supposed to do 7 miles today, but after an exhausting (but fun!) weekend at Lake Powell, not much sleep last night, extreme soreness, and some spotty sunburn, I promptly turned off the alarm at 5:05 this morning.  Then, I had a long day at work, including a 4-hour round trip to Tucson and back.  And, to top it off, it was 112 degrees today!

BUT, duty and the quest for consistency won over.  I did 3.1 boring miles on the treadmill at a 9:40 pace (1.0 incline).  I am trying to do what some much-wiser-than-me bloggers have recommended: running 6 days a week, no excuses, and not pushing it too hard on easy runs.

8 x 400s tomorrow morning: time to get psyched up!

From lucia on Tue, Jun 17, 2008 at 08:34:45

Now that's dedication! Those are the days when you know you're a real runner! Keep up the good work!

From luzylew on Tue, Jun 17, 2008 at 10:37:07

Hi Shauna, Thanks for your comments this morning. I've been reading a ton of blogs where we are all trying to up weekly mileage, and cut mileage on runs longer in a quest for consistency. Me, Lybi, and Maria to name the three that come to mind. I asked Sasha in my blog this moring to direct me to anyone else in the process of trying to maintain 6-8 five days a week and to give dirction on how long Saturday runs should be in prepratation for a Marathon. I asked Lybi to keep posting on her weekday progress, but I'm hoping to get an actual disscussion about it for any of us who need help deciding when lower mileage/faster running/higher mileage/slower running should take place. Any suggestions here, or directions to other discussions would be appreciated. Thanks! P.S. I don't know how you Arizona runners do it in all that heat! Wow.

From Shauna on Tue, Jun 17, 2008 at 14:17:45


Luzylew-yes, I am intrigued by this whole consistent mileage throughout the week thing. I think it would be hard for me mentally to feel good about a marathon without at least a few long runs of over 16 miles and a couple of 20-milers. It's hard to argue with Sasha Science, though. Time-wise, it would be hard to run 10 miles a day during the week, because I work a lot. And with the Arizona heat, running outside twice a day is not an option in the summer. This might be a good thread to post on the discussion forum...

From MichelleL on Wed, Jun 18, 2008 at 13:37:00

Shauna-great job getting out there. This is one battle you want to win, even if your mileage is lower on some days.

On the whole consistent mileage vs. long run, I would definitely advocate for long run. I think you should have consistent mileage in general. I do an average of 10 a day during the week, but I make sure I do at least 7. I would think the most crucial thing is getting out each day. I think on weekdays its ok to vary (like Monday 5, Tuesday 7, Wed 5, Thur 7, Friday 5, etc). The long run gives you marathon specific training. Running 7 miles every day will not be adequate for racing a marathon. I guess part of it is whether the goal is to finish a marathon, run it without stopping, or race it. If you want to do either of the last two, then you'd better do long runs. IMO, of course.

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Today was a track workout, and it was almost 6:00 by the time we got out there.  With no shade, that is way too late.  Lesson learned!

The goal was 8 x 400s in 1:58 each.  I ran 7.5 of the repeats in 1:58, 1:56, and 1:55 for the rest, until the 8th repeat, which was a DNF.  It was too HOT by then.  My recovery by that point was a shuffle/walk, but I'm still counting it toward my mileage. 

I feel pretty good about my performance on the 400s.  I'm not sure why I didn't finish the last one: either I did the others too fast, or the heat just got to me.  I'm pretty sensitive to heat exhaustion.  It was a decent run overall, though.  I am still sore but feel much better.

From linda10k on Tue, Jun 17, 2008 at 13:55:31

Nothing drains you faster than running in the heat. You did a fantastic job! Take it easy the rest of the day.

From Mik'L on Tue, Jun 17, 2008 at 19:51:46

Great job! I'm impressed. Funny that you are sensitive to heat exhaustion living in Phoenix...

From Christi on Wed, Jun 18, 2008 at 09:15:41

Good job at the track! Way to stick it out in the heat. I hear ya, I am REALLY sensitive to the heat too. I'm jealous about your Lake Powell trip. We go every Sept. and by this time every summer I get SO excited I can hardly wait! What part of the lake did you go to?

From Kim on Wed, Jun 18, 2008 at 09:24:35

Our Tuesday morning track workout was almost identical! Except I didn't have quite the heat issues.

You have some great goals! I would like to hit your running accomplishments first and then go for your same goals sometime.

From Shauna on Wed, Jun 18, 2008 at 11:40:44

Yes, I am a big baby when it comes to extreme heat. I had a pretty bad episode of heat exhaustion from sleeping in too late and then trying an 11-mile training run for a half-marathon. Ever since, I have been more sensitive to heat, and I really have to watch it.

Christi, we went to Padre Bay this time. We usually go there or Last Chance. Back in the days when gas was cheaper, we would go up to Friendship Cove or Rock Creek. I love it up there!

Kim, thanks for the comment. You know, I think you are ready to hit my previous accomplishments (I'm not there anymore but hope to be again soon!). Your improvement over the past several months has been AMAZING. I think you're going to blow it away at St. George!

From MichelleL on Wed, Jun 18, 2008 at 14:02:52

Hey Shauna, you should feel good about the first 7, but I wouldn't approach the 8th like you did again. I don't think you should start a 400 and not finish it unless you've broken a leg, snapped an achilles tendon, etc. The temperature at the beginning of a 400 isn't going to be different than the end. It's ok to adjust a workout as you go according to how you feel. Perhaps after #6 you say, I'm just going to do one more because it's too hot. But to start a 400 and not finish it teaches you psychologically to quit while running. You want your workouts to be controlled and to workout your mind as much as your legs. So, this is a good workout overall, but be careful to train yourself to gut it out. Next time if you get started at 5am I am sure the heat won't be an exacerbating factor.

From Shauna on Wed, Jun 18, 2008 at 16:27:05

Michelle, thanks for the advice. I won't do that again. If I ever feel like stopping like that, I'll imagine Coach Michelle yelling at me to keep going! :-)

And, no more "sleeping in" until 5:30!

From MichelleL on Wed, Jun 18, 2008 at 18:51:59

One of the annoying things about living in AZ in the summer for sure, the early wake up, that and the 90 degree temp that greets you good morning when you walk out the door at 5am.

Thanks for reacting well to my comment!

From Christi on Thu, Jun 19, 2008 at 00:19:07

I appreciated Michelle's comment too- I'm going to think about that next time I want to quit while running. I can't wait to get out my Powell map and look up the places you mentioned. We've gone to Cedar Canyon & Good Hope Bay in the past. We always leave out of Bullfrog 'cause most of the group is coming from SLC.

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The weather was surprisingly nice this morning, considering it's supposed to be over 110 today.  It's starting to get more humid, though-monsoon season is officially here!

I ran 5 easy miles with no Garmin.  I felt sluggish the most of the way, probably a combination of the heat and the 400s yesterday.  My right hamstring and calf are also still pretty sore.  I feel good, though: this is a true test of my consistency, and so far...I'm being consistent!   One day at a time, right?

PM: resistance training and anti-sitting stretches

From Lybi on Wed, Jun 18, 2008 at 12:38:45

Ug, how can it be monsoon already? It sure makes it feel a lot hotter!

Great job on your 400s yesterday! Geez, it was so hot. I would be very surprised if you were NOT sluggish today after running like that yesterday.

And good job getting in all 5 today!

From LaurenO on Wed, Jun 18, 2008 at 16:55:09

I know I asked you this before, but I forgot what you said... are you definitely doing PF Chang's this year (well, 2009)?

I've pretty much made up my mind to do that one too.

How about you Lybi? You live in Phoenix as well, right?

From Shauna on Wed, Jun 18, 2008 at 17:22:36

Lybi, yes, the treadmills might have to become our best friends this summer.

Lauren, yes, I am 90% sure I am doing PF Chang's again in 2009. It will be my attempted BQ. Have you decided on a goal yet? I know it's still far away. Also, I think MichelleL and Josse are coming down for it. We can have our own FRB party! It will be great to meet you!

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The weather was actually pretty nice this morning.  We left at 5:45, 15 minutes earlier than yesterday (progress!).  I did the whole run with my husband, which was fun and doesn't happen that often.   We did a 1.5-mile warmup with dynamic stretching after .5 miles. 

Then we did 2 one-mile repeats with two minutes of active recovery in between.  The first mile was very slightly downhill, and then we ran back up the "hill" for the second.  The goal was 8:24 pace (my current projected 10K pace and eventual marathon pace). 

I ran the first mile in 8:22 (4:12 and 4:10 halves).  It felt pretty easy.  I didn't consciously pick up the pace on the second mile, but I felt like I needed to go a little harder because it was slightly uphill.  Anyway, I ran the first half in 4:09 and the second half in 4:02, for an 8:11 second mile!  It definitely felt harder, but not too hard.  Maintaining that pace for an entire 10K would be a challenge right now, though.

We finished up with a 1.5-mile cooldown at a very SLOW pace.  I'm happy with my performance.

From linda10k on Thu, Jun 19, 2008 at 19:12:45

Way to pick up the pace on that 2nd mile and uphill! Great run! You smashed your 8:24 goal. Keep it up.

From MichelleL on Thu, Jun 19, 2008 at 19:16:02

Good job Shauna, especially with just 2 minutes of recovery.

From Jody on Thu, Jun 19, 2008 at 23:52:53

Fantastic pace! You had a great workout! You are so lucky to run with your husband - mine calls it "self inflicted pain"

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I did 5 easy miles this morning.  I ran the first two with my husband, who then turned around to go home.  He ran the full 7 miles on Monday and I didn't, so he is still ahead of me on mileage this week.

I felt a little tired, but I haven't been getting enough sleep.  I'm also getting my body used to speedwork again, so it will probably take a few weeks to adjust.  No big deal, right?  Total time was 49:46, average 9:57 pace.  First mile was 10:17 (always takes a bit to get warmed up), and all the rest were under 10:00.

Tomorrow is my first ever downhill run.  We're driving 30 minutes to get there to do 6 miles downhill and then 6 miles of rolling hills.  Should be interesting...

Oh!  I came to the conclusion that the burglars who broke into my house a few weeks ago were definitely adults because they stole my....iron!  Who steals an iron?  (I had thought they might be kids because they came through the doggie door)  The funny thing is, there was a TV in the same room as the iron, and they didn't take the TV!  It was a nice iron, too.

From Lybi on Fri, Jun 20, 2008 at 12:15:24

I can't believe they stole your iron! How quirky. Hope it burns their house down. (Forgive my evilness.)

Good job this week, you are doing fabulous. Good luck on your downhill run tomorrow! It'll be great training for St. George. Careful, though. Downhill training that you're not used to can cause an injury. Don't push it too hard. Relax all the way down. (Not that I know anything about downhill running, but that is what Sasha told me.)

From josse on Fri, Jun 20, 2008 at 12:40:51

I would be sad if my iron got stollen, not because I use it to iron close. Because it is an important tool in making quilts. Good luck at you race tomorrow:) Pretend you are just falling down the hill like a drop of water and let gravity do the work.

From Lisa on Fri, Jun 20, 2008 at 12:54:05

Hi. impressive to be running in Phoenix this time of year and not be going at 4:00 am. I lived in PHX for two years and used a treadmill a lot of the time during the summer. Where are you driving to do your downhill training? What part of Phoenix do you live in? WE lived in Peoria. Back in Utah now.

From Shauna on Fri, Jun 20, 2008 at 13:04:16

Lybi and Josse, it was a NEW iron that worked very well and cost $60.00! That's a lot for an iron. I am a little concerned that I am doing 5-6 miles of downhill for my first downhill training run, but I'll be sure and take it easy.

Lisa, for some reason it feels much cooler where I am. I live at 7th Ave. and Northern (north/central Phx, about 15 minutes north of downtown). I run on the Central Ave. bridal path, which is completely shaded, so I think it helps keep the area cooler. And I'm usually done with my runs by about 6:45. I am driving to South Mountain for my downhill training. It will be my first time to go there.

From josse on Fri, Jun 20, 2008 at 13:09:18

OH I thought you were doing a race. It is just a training run, well good luck anyway.

From MichelleL on Fri, Jun 20, 2008 at 14:03:13

Take it easy on the downhill. You'll be sore but it should be ok. My Dr. says to take shorter steps to help prevent injury.

From Christi on Sat, Jun 21, 2008 at 10:14:02

Great week! Mileage every day- nice! Have fun on the training run.

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OK.  First, the goal: get up at 4:30, meet at South Mountain at 5:30, start running at 5:30 so we would be done before 7:30, before it started getting hot.  There was no shade there.  The reality: those of us training for the marathon met at 5:30, others get there at 5:45, we find out they are not running down the mountain, we have to discuss it and then drive to the top, we start running at...6:10.  What follows will be no surprise.

There were four of us running together, including my husband.  The first 5.6 miles were steep downhill with a few steep uphills.  We ran a 9:38 average over the first 8 miles (still downhill).  That average is skewed upward a little bit by a 10:25 at mile 3 (big uphill).  I concentrated on just letting gravity pull me down and not braking with my legs.

At mile 5.6, there was water!  Our water was either gone or very hot by then, so we obviously got some more.  BUT, it was Team in Training water.  After we got our water, the lady asked us what "valley" we were with.  We were thinking that we all live in the Valley of the Sun, so we werent' sure what she was asking.  When she figured out we were not Team in Training people, she was MAD.  But what do you do: refuse to give water to people in Phoenix in the summer?  I realize we are not part of the Team and don't pay the exorbitant money to do it, but man, we needed water.

We then started running on a two-lane highway that is closed to cars.  There were lots of runners and bikers out.  A guy on a bike passed us and yelled, "Don't hog the whole road!"  We weren't.  What followed were some not-nice comments made by members of our group that will not be repeated (one, I confess, was made by me, but I know he didn't hear).  :-)

Anyway, I digress.  We turned around at 8.2, still going a 9:38 average.  But then, what goes down must come up (that includes the hill AND the sun).  Both came up with a vengeance, and I overheated and had to walk.  After my few episodes of heat exhaustion, I know the symptoms and listen to my body.  My next two miles were 13:40 and 15:05 because of it.  Fortunately, there was still cold water at the Team in Training station (and no one around), so I was able to cool off.  I was able to run the last 1.5 miles, so I know the problem was only the heat.

When we got back to the car, it was 8:30!  No wonder: it must have been 90 degrees already!  I wish I could have finished my FIRST SIX-DAY RUNNING WEEK with a bang, but...heat happens.  Next time, we start running when we say we're going to start.  We might have to get up before 4:00!  Whoa!

From linda10k on Sat, Jun 21, 2008 at 20:21:46

Well at least your run wasn't boring. :-)

I'm giving you a pat on the back for sticking in there and doing your best. Nice job listening to your body. Hope the rest of your weekend goes better.

From lucia on Mon, Jun 23, 2008 at 09:49:42

BIG pat on the back to you, that sounds more like an adventure race than a run!

Congrats on your first 6-day running week!

From LaurenO on Mon, Jun 23, 2008 at 09:59:05

Haha, those Team-in-Training people are crazy :) We run into them all the time on one of our routes, and steal water when we can! Hey, you're right, it's HOT!

Way to go on a nice long run in the heat! At least it's not humid yet...

From Julie on Mon, Jun 23, 2008 at 20:04:08

Great job. I went running in Tempe last week. The heat really makes a big difference. I noticed we both have similar PR's and Goals. I can't wait to see how you do this summer.

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Goose egg so far today.  AARRRRGGGGHHH!  Warning: if injuries are contagious, DO NOT READ FURTHER!

First, I am just about as sore as I am after a marathon after that downhill run on Saturday. So, I woke up extremely stiff yesterday morning (but after 10 hours of sleep-wonderful!), wandered into the bathroom, and promptly stubbed my toe!  What a way to start the day.  I hopped back into the bedroom screaming, looked down, and...blood everywhere!  When I could finally get back into the bathroom, it looked like a horror movie set!  Yuck!  Somehow all the toenail polish was taken off that toenail too...weird.  Anyway, my husband went to the store to get band-aids (can you tell we don't have kids?!), cleaned it, and taped it up.  I still can't wear closed-toe shoes.

I'm hoping some of the soreness and the toe issue goes away today so I can get in some miles tonight.  I'm disappointed, especially after my good 6-day running week last week.

PM-I did 45 minutes on the bike, followed by 15 minutes on the elliptical trainer.  Let me tell you: that elliptical trainer requires a whole new level of coordination that I do not have!  I guess that's why I run: I don't have to fall as far.

My soreness has improved enough that I should be able to run fine tomorrow.  I'm glad I did the non-impact stuff today, though.

From Jody on Mon, Jun 23, 2008 at 23:16:55

OUCH!! Take care of yourself.

Downhill runs are so hard on the body. Remember to stretch and massage! (I learned the hard way)

From Lybi on Tue, Jun 24, 2008 at 00:12:15

Oh my gosh! Yeeeeeouch!!! I'm so sorry that happened. Foot injuries really seem to be in fashion this week, and you are looking pretty trendy there! Good job getting on the elliptical. Hope you get better soon!

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I did it!  10 x 400s!

We (hubby and I) ran 1.3 miles to the track, did dynamic stretching, and started the workout: 10 x 400s at 1:58 (goal) with one lap of jogging after each 400.

My first lap was 1:53, and all the rest were 1:50-1:52.  The 5th or 6th repeat, and the last repeat, were 1:48!  I am so excited that I did so well!  We slogged home afterward.  The heat didn't bother me nearly as badly as last week.  We started the repeats at about 5:50, though: a bit earlier than last week.

I am REALLY tired now, but it's going to take a while to get used to the intense workouts.  Also, my spine hurts to the touch-weird!  I first noticed the spine tenderness last night on the bike.  I have a chiro/massage appointment tomorrow, so I'll get it checked out then.  But I don't care right now, because I ROCKED my workout!

From marion on Tue, Jun 24, 2008 at 12:28:30

That workout totally ROCKED!!! We tried 400's a few weeks ago and I pretty much wanted to DIE after the third one. You are too cool and you were running completely ON FIRE today- forget the hair! (but isn't that a given in AZ? ;)

From Kim on Tue, Jun 24, 2008 at 12:35:31

Awesome workout! I love that we can say, "I ROCKED my workout!" If we said, "I look really fabulous today!" that probably wouldn't go over so well! But it's fun to have a place where we can be excited about a dang awesome workout! I wish we lived near each other and could do some running together! So are you doing SGM this year?

From Tom on Tue, Jun 24, 2008 at 12:50:51

Nice job on the workout Shauna!

Hey Kim aren't those split times Shauna ran for the 400s almost identical to what you ran last week? I think we only did 8 but it looks like you 2 are in very similar condition. It is too you don't live closer to each other.

From Shauna on Tue, Jun 24, 2008 at 13:13:27

Thanks guys! Kim, yes, I am running St. George this year for the first time. You would be a fun running partner. my closest blog neighbor is Lybi, but we are probably a good 45 minutes apart. It looks like you and I are at about the same level, so it's fun to watch your workouts. They inspire me to keep improving.

From Kim on Tue, Jun 24, 2008 at 13:16:05

Let's keep an eye on each other and help each other out. Who knows...maybe we will cross that finish line together! However, it's my first marathon ever, so I have no idea what to expect!

From linda10k on Tue, Jun 24, 2008 at 14:20:28

Wow!! Awesome workout! You did fantastic!! Happy to hear there was no heat exhaustion this time.

Doesn't it feel great when you achieve the goal you set for yourself. Hope your spine gets feeling better. Take it easy today.

From Jody on Tue, Jun 24, 2008 at 19:54:30

You absolutely rocked!! Great job! Take care of yourself.

From Christi on Wed, Jun 25, 2008 at 00:46:46

Good for you! Gotta love that runner's high! You are on a roll- are you still racing July 4th?

From Lucia on Wed, Jun 25, 2008 at 09:50:27

Way to go Shauna! I've never done a track workout; this will help me get started and know a bit more what to do. Keep up the good work!

From Mark on Wed, Jun 25, 2008 at 10:39:00

Great job on the 400's, that can be such a huge high to have a speed workout which exceeds your goals, awesome!

From MichelleL on Wed, Jun 25, 2008 at 21:17:02

Hey Shauna, just read about your workout. Great job on your great splits and especially doing well on all of them. Next time you do 400's I would suggest keeping to 10 intervals, shorten the rest to 200m, and try to still hit 1:52's. We never did more than a 200 rest for 400's in college, sometimes as little as 30 seconds. I am not sure why you are focusing on 400's for marathon preparation. It can be good to do fast intervals to introduce more foreign speeds, but some think even 800m repeats are tangential to marathoning. I would venture to say 400m repeats shouldn't be in your schedule any more than once a month. Well, there's more than two cents for you!

From Shauna on Wed, Jun 25, 2008 at 22:24:16

Michelle, thanks for the input. I set my marathon PR by doing 400s about once a month and longer intervals up to one mile on the other weeks, so I figured it works. To be honest, I just follow the brain training plan, after making sure it's legit. Next week calls for the last week of 400s, and then I start with longer intervals (nothing shorter than 800s, I think). I'll try keeping the rest period down to 200 meters next week and see how it goes.

FYI, there is a special going on until July 4 for PF Chang's: $10 off the registration fee and a free t-shirt (unless you're getting comped). I signed up myself and my husband, so we're committed!

From MichelleL on Wed, Jun 25, 2008 at 22:32:21

Shauna - thanks for the input on PF Chang! I am excited you are targeting it for your BQ and will be running it the same time as me. I contacted them for elite status, which I assume will include a comp but they want to see how my 1/2 marathons go this summer before accepting me. (No pressure!!!!).

On the training, I like to do some fast stuff then try to pull that pace into longer intervals, so that could work quite well for you. Just glad it won't be all 400's :)

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Well, what goes up must come down, in terms of workouts.  My legs felt like lead today, and I didn't run a single mile faster than 10:04.  Average pace was 10:18.  My cardio capacity was OK-it was just my legs!  They didn't really feel that sore, just heavy, until after I had been finished for a few minutes.  Now I realize that my quads and hamstrings are actually pretty sore.  I'm REALLY looking forward to my chiro adjustment and massage today.

No more Garmins on recovery runs-it's too discouraging!  I'm glad I got the miles in, though.

I felt really good yesterday, but do today's difficulties mean I overdid it yesterday??

Mid-day: chiropractic adjustment and MASSAGE.  The chiropractor told me the tenderness in my spine was a result from jarring it during lots of running and that it should go away on its own.  The massage was WONDERFUL but went on too long, and now I have zero motivation at work!

PM: anti-sitting stretches

From josse on Wed, Jun 25, 2008 at 11:47:38

It is very normal to be tired and dead legged after a good speed workout. You just do the run the next day for a recovery and work out the soreness form the previous day. Great job on your workout yesterday. And thanks for the warning on Monday.

From linda10k on Wed, Jun 25, 2008 at 17:37:02

That is the reason I got a stationary bike. I like riding my bike the day after a hard workout because you can still work on your legs and cardio but biking uses different muscles.

Great job on getting out there.

From Metcalf Running on Wed, Jun 25, 2008 at 20:48:34

Good job on getting in the miles even when they are hard ones. When I have runs like that I try to think that it will make me stronger to run when it feels good.


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Well!  This workout didn't go quite as well as Tuesday's workout.  We did a 1.5- mile warmup with dynamic stretching and then 3 1-mile repeats with 2-minute rest periods.  Last week, my goal was 8:24 and I surpassed it, so I increased my goal to the 8:05-8:10 range, which proved to be a little ambitious.

The first mile was 8:15, and it felt fine.  The second mile was 8:12 and felt harder, but I still felt OK.  When I started the third mile, I knew I was in trouble.  My legs felt like rubber.  I REALLY wanted to stop, but I pushed through (Michelle, your voice was yelling in my head!...even though I have never actually heard your voice), hoping to just finish the repeat.  I figured it would be about 9:00, the way I was feeling.  I was very pleasantly surprised when I finished in 8:25.

Based on my 400s the other day, I should have been able to complete these repeats in the 8:05 range.  So now I know: I need to work on my speed over longer periods of time.  I cooled down with slightly over 1.5-mile jog.  I had to walk a bit first, though.  Glad it's over, and looking forward to slower mileage for the rest of the week!

From josse on Thu, Jun 26, 2008 at 12:23:58

Great job! Michelle's vioce is allways in my head too. Push Josse Push.

From lidna10k on Thu, Jun 26, 2008 at 14:08:54

Super job on your mile repeats!

From MichelleL on Thu, Jun 26, 2008 at 15:34:59

Good job pushing that last mile. Very symbolic of how we feel at the end of a marathon-either you can push the end and slow down a little or give up and lose so much more time. These are the psychological battles you want to win which will help you in your racing and you did it!

From Bonnie on Thu, Jun 26, 2008 at 16:17:55

Good job finishing the workout! mile repeats are really hard, especially when you are doing two hard workouts a week ... they will get easier with time!


From Sasha Pachev on Thu, Jun 26, 2008 at 16:58:28

Some thoughts on your training.

At this point base mileage is more important than speed. You have correctly noticed the discrepancy between your 400s and your miles. This is not surprising. With low base mileage you should expect to do relatively better in shorter distances.

When your base mileage is low you rarely lack the speed for your current level of performance minus dream difference. Unless your ability to dream is exceptionally rare. The reason that performance is still in the dream level more often than not is the lack of endurance.

Problems with speed work. First, for a busy individual who can only train for an hour a day, interval training results in a low overall mileage. That alone hurts the aerobic conditioning. On top of that, being fatigued will make it likely for you to cut your aerobic runs short or skip them altogether in the next few days. And without proper aerobic base you will be exceptionally fatigued from a speed workout.

I would recommend first and foremost to make sure you get out 6 days a week without skipping and get your 6-7 miles of aerobic running in. Once a week either race or run at a brisk pace (8:20 per mile) for 4-5 miles.

Not any less important - do what you can to get to bed on time. Remember - you never get faster when you train. You get faster when you sleep! Sleep is the best form of conditioning. Running only gets you ready for it. But if you run and not sleep, it is like working hard, getting a paycheck and then ripping it up.

Same goes for eating. Every bite of less-than-your-best type of food subtracts a penny or two, sometimes a dollar or ten from your hard earned running paycheck. Unless you have not eaten for 36 hours, going hungry is better for your health than eating fast food. Nothing wrong with eating just a banana or two for your dinner some days.

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I just did a short run today because I want to keep my mileage this week below 40.  Two weeks ago, I cracked 30 miles for the first time in quite a while, and I don't want to escalate the mileage too quickly.  And I have to do 13 tomorrow, which will put me barely below 40 for the week.

I didn't even run the whole time.  I saw my neighbors walking on my way home.  I ran by and said hi, but they asked me about the burglary, so I stopped and walked with them for about a quarter mile.  Apparently another house on our block was burglarized through the doggie door a few months ago.

After listening to my body and the words of several wiser-than-me bloggers, and evaluating my performance, I have decided to change my training plan.  I am going to drop the short interval speed workouts and focus on base mileage with one good tempo run/mile repeat workout per week, and a long run, of course.  I knew in my head that I needed to train this way, but it's fun going fast!  I will also do some hill training (mostly downhill) during one run per week, probably during my easy Tuesday run.  I am a little bit sore all the time, and I know it can escalate into injury or burnout if I don't watch it.

Happy Friday!

Lunchtime: I was checking out my past blogs to see how much mileage I have put on my shoes (it's almost 900: time for new ones!), and I was surprised to see that I wasn't as consistent as I thought I was during marathon training.  There were a couple of minor injuries that laid me off for a few days here and there, and I got really sick one week.  Then I was VERY sore after the two half marathons I did.  But there were also many unexplained goose eggs.  This month will put me at my second highest mileage month ever, since I started blogging, and I'm still 3 months out from St. George.  I'm hoping I stay healthy and motivated, because it will be very interesting to see how I do with consistent consistency (is there such a thing?).  Also, if I have a goose egg day, I'm going to record it, so I can look back and know why I skipped a run.  I think I'm going to join Lybi's consistency challenge too!

From Kim on Fri, Jun 27, 2008 at 11:34:42

It sounds like a good plan to me! I don't think you will regret it. Good luck on your 13 tomorrow! I'll check in on ya to see how it goes.

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Today was a good run.  We started at 5:40 today, instead of after 6:00, so that made a big difference.  I ran with my husband, two other people training for St. George who are a little faster than me, and a 1:26 half marathoner.  We were also running a new route, so I knew I had to keep up.  The first 3.75 were flat miles on our normal long run route.  Then we did about 4-5 miles of hills. 

It was beautiful where we went!  We ran up into Paradise Valley, past amazing houses with killer views of the city.  It almost took my mind off the pain.  We got some good downhills too, but not a lot of sustained downhills.  There was no water there, but it was shady.

It got pretty hot as we got back on the canal (no more shade!), but somehow I was able to speed up.  My average pace was 9:52.  There was just as much uphill as downhill, so they basically cancelled each other out.  I'm pretty happy with my overall pace, especially given all the hills. 

I'm going to post my splits ONLY to show the gains and losses on the hills: 9:40, 9:53, 9:47, 10:03 (unexplained slowdown, no hills yet), 10:08.5 (uphill), 10:16 (BIG uphill and some downhill), 10:03 (big uphill and some downhill), 9:38 (heading back down), 9:56 (flat again), 9:58, 9:45, 10:00 (slight uphill and HUMID by the golf courses), 9:33, 9:15 pace for last .5 mile.

I am now going to attempt my first ice bath.  I hope I live to tell about it.

From Kim on Sat, Jun 28, 2008 at 12:41:30

You even took it above the 13 you had planned! Way to go! It sounds like a great place to run! I hope the ice bath turned out OK! I've tried the really cold water bath, but haven't quite had the umph needed to add ice yet. But I hear they do your legs happy in the long run!

From MichelleL on Sat, Jun 28, 2008 at 13:06:12

Are you a Popsicle yet? Good job on your run.

From linda10k on Sat, Jun 28, 2008 at 13:25:43

Great job! How was your ice bath? My husband bought these things called:

PRO-TEC ATHLETICS ICE-UP :: Effective treatments in 5-7 minutes! Portable carry cooler keeps Ice-Up Stick frozen up to 10 hours! Take it anywhere for immediate ice massage. Leak proof design. Insulated comfort grip barrel. Simple and effective: just fill it, freeze it and carry it for Ice on the Spot.

We bought them online at

After our runs we ice our legs with these. They work great and not as painful as an ice bath.

From linda10k on Sat, Jun 28, 2008 at 13:26:53

The actual website is

From Shauna on Sat, Jun 28, 2008 at 14:10:46

Linda, the little ice thing looks great! Thanks for the tip.

I guess the ice bath was fine. In the summer here, the tap water is never truly cold. It was tepid when I got in, maybe a little cooler. I added 10 pounds of ice, and it was totally melted within ten minutes. I probably would have benefited more with 2 bags of ice. Live and learn! Then I got in the pool outside, and my legs felt tingly, so I got out. Probably not the best idea...

From Jody on Sun, Jun 29, 2008 at 11:50:16

Great job! What a fantastic run!

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This was a good run today, although it was HOT!  I drank almost all of my water.  I'll have to figure out how to carry enough water with me as the weekday runs get longer.  And, I have a new iPod!  And new shoes: Asics 2130.  Gee, I feel like a new woman.

Total time was 1:08:48, a 9:49 average.  The first three miles or so were around 10:00, I think, and then I sped up.

I made risotto last night, which is HUGE, because I am the most undomestic person ever.  It is delicious, although I had to stir constantly for an hour!  And, it is too rich to eat the evening before a run, FYI.

From Kim on Mon, Jun 30, 2008 at 12:16:18

Hello New Woman! Great to feel like new with some new gear! Great run!

I must be even more undomestic than you since I don't even know what risotto is! If it is too rich, then I'm sure I would love it!

From Cheryl on Mon, Jun 30, 2008 at 12:17:07

Good run today; it must be tough in the hot weather, but I'm sure running in that will just make you stronger. By the way, I am the most undomestic person ever!

From Shauna on Mon, Jun 30, 2008 at 13:46:32

Let's start an un-domestic contest! Maybe I'll post it on the discussion forum.

Kim, risotto is an Italian dish made with rice. It's much thicker than normal rice because it is cooked with a lot of chicken broth, and a little bit of half and half and white cooking wine. I put leeks, tomatoes, mozzarella cheese, and basil in it too. You can put anything you want in it. My favorite risotto dish, on a special occasion, has lobster and truffle oil in it-YUM! I only know all this because my mother is married to an Italian guy who happens to be an amazing chef, and he cooks for us everytime we visit!

I'm getting hungry...

From Lybi on Mon, Jun 30, 2008 at 14:26:40 That risotto sounds SOO delicious.

Great job on your run! Geez, I don't read your blog for a week and you turn into superwoman.

BTW, I could whip you all at an undomestic contest. How's this: I NEVER iron. If I own clothes that wrinkle I get RID OF THEM! I only buy stuff that passes the crunch-in-my-hand-and-still-doesn't-wrinkle test.

From Kim on Mon, Jun 30, 2008 at 14:33:39


I'm still in with ya on the grand undomesticated prize! Non wrinkle free items are banned from my home! This morning on my run with Kellie she was talking to me about how she irons EVERY DAY! I ironed and did a few more things when I only had 2 kids, but that all changed as more came along.

From Maria on Mon, Jun 30, 2008 at 15:02:51

Good job on your run, Shauna! I'm glad to see that I'm not the only undomesticated person on the blog. The only risotto I make, is the one that comes in a packaged box! The most I can do is boil a pot of water and throw it in and wait for 15 minutes :). It's still delicious, but not rich - I buy the 2% fat variety.

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AARRRGGHHH....couldn't get out this morning.  Have to do treadmill mileage tonight with NO iPod.  Between my husband and me, we are having problems!  He has foot pain, so he is riding the bike right now.  I have mega neck pain, which theoretically should not affect my running, but it kind of does.  I'll get it done tonight-hold me to it, people!

PM-I did it.  I ran 6 miles on the treadmill at 9:40 pace.  It was so boring!  That will teach me to get up with the alarm!  I am meeting my Saturday group for a midweek run tomorrow morning, so that will be a nice change of pace during the week.  Most of them are faster than me, so I'll probably run alone anyway.  But Paradise Bakery will await at the end!

From Kim on Tue, Jul 01, 2008 at 12:17:11

I'm here to hold you to it! Good luck with the pain in the neck!

From Christi on Tue, Jul 01, 2008 at 21:25:29

So you doing a 5k this weekend?! FUN! You'll do awesome!

From Christi on Tue, Jul 01, 2008 at 22:05:54

To answer your question (from a few days ago- sorry- my new job is Social Worker for the state of utah. I work with victims of domestic violence. I like it so far!)

From LaurenO on Wed, Jul 02, 2008 at 11:34:22

Nice job sticking it out on the treadmill! :) What group do you run with on weekends up there?

From Shauna on Wed, Jul 02, 2008 at 11:56:04

Christi, I decided against the 5k this weekend. My family is up in Flagstaff, and I just want to get up there as soon as possible. I think I'm going to do one in a couple of weeks, though. Glad you like your job!

Lauren, I run with an informal group of other attorneys and judges. Luckily, we don't talk about work very often while we run! I used to run with Scottsdale Running Company, but it's a 25-minute drive over there, so I stopped.

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Today ended up being a recovery run because I ran last night.  I ran with my group, or behind my group, I should say.  Another girl did a track workout last night, so the two of us ran a whopping 10:20 average.  On the way home, it was already 90 degrees at 7:00!

My neck is really bothering me these days.  It's hard to get going, but once I start running, it's OK.  It hurts all the time, though.

I think I was just tired from running twice in less than 12 hours.  I think my legs will be fine for my mile repeats tomorrow.

I got engaged 5 years ago today!

PM: one hour of yoga at the gym.  I feel nice and loose, but it was HARD!  I should do this at least once a week.

From Cheryl on Wed, Jul 02, 2008 at 22:18:12

Good job getting in the mileage. Hope your neck feels better.

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Victories and defeats.  The plan was 4 one-mile repeats at 8:15 pace or faster.  I did a 1.5-mile warmup with dynamic stretching and started the repeats.  My legs felt a little shaky from the beginning, probably from the yoga last night.

The first one was way too slow: 8:27.  I just couldn't get going.  I rested for about 2-3 minutes and started the second one.  I wanted to die within one minute.  I dug deep and finished in 8:11 and then seriously wondered if I could complete the workout.  Luckily, some fast-tempo Metallica came on my iPod and pumped me up.  I decided to try one more.  I thought my legs were going to fall off.  I finished the first half-mile in 4:02, surprisingly, but slowed down and finished the third repeat at 8:12.  Then I REALLY wanted to die (have I said that yet?!).

The mistake was trying the fourth repeat.  I started but just couldn't do it.  I basically collapsed after about a third of it.  I tried to jog home, but ended up walking most of it.

I felt much better when I got home and my husband told me I am looking thinner.  :-)

Soooo, I know it is BAD to start a repeat and not finish it.  Even with knowing I would have to come home and blog my wimpiness wasn't enough to keep me going this morning.  I always thought I was mentally tough.  I mean, I run marathons, right?  How do I get mentally tougher?  How do I know when my body really can handle it?  Maybe my body is not quite up for these tough workouts yet....hmmmm..... Any tips from you toughies?

From Maria on Thu, Jul 03, 2008 at 12:10:53

Shauna, sometimes you don't know your limits until you try to break them. A mile is a long way to suffer when you're dying from the start of the repeat. What was the purpose of this workout - to work on your lactate threshold, or to raise VO2max? What is 8:15 pace for you? If you wanted to work on LT, then 2-3 min. rest would be appropriate, but if 8:15 is close to your 5K pace (corresponds to VO2max training pace), then you should have taken much longer rest breaks, at least 6 min. So it could be that you simply ran yourself into the ground by not resting enough between first and second repeat.

From Tom on Thu, Jul 03, 2008 at 12:33:44

Shauna I think this workout is more impressive than you think.

You didn't mention the temperature. I'm thinking it was probably pretty warmish and that may have affected your pacing significantly. Once it gets above 60 degrees the heat begins taking a toll. You get into the 80's and higher and pace is going to drop dramatically.

I wouldn't worry about this workout much and I'd stick with the plan but always look at factors like the heat that might require you to alter some aspects of the workout. I think if you would have given yourself another 15 seconds (8:30 or better as opposed to 8:15) you could have finished the 4th mile and not been so dead. Ideally with this type of workout the first couple of miles should feel hard but comfortably hard and the last two should be hard and uncomfortable toward the end but you should still feel like you have a little bit of gas left in the tank at the end.

On the other hand there are just some days when the body for whatever reason (sleep, diet, stress) will just refuse to cooperate and won't perform anywhere near potential. On these days (and the "Brain Training" even says it's OK to do) I've found for me it's best to just bag the workout, forget about it and know that if was a fluke that probably won't happen very often.

From Tom on Thu, Jul 03, 2008 at 12:35:37

BTW I guess I meant to say "speed" is going to drop dramatically in the heat rather than "pace" which of course is going to increase.

From Bonnie on Thu, Jul 03, 2008 at 12:47:41

I am going to echo Maria's questions Shauna ... especially since we have coaches that follow the same training plans! What was the purpose of this workout? My opinion is that you rarely get the type of training stimulus that I think you are trying to get when you run "all out" for a mile. The idea is to increase your LT and add stress to the system - but not so much stress that you can't finish the workout or can't run the next day because you ran too hard. You should always finish a track workout feeling you could do one more if you "needed" to (not that it would be easy, but you could do it). If you don't feel like that then you need to slow down or stop while you do feel that way (which you wisely did). Again, I agree with Maria, you could/should increase your recovery (especially when it is hot) - if you are doing mile repeats pretty fast then you might want to jog 800 meters before doing the next mile. This

would still give you the right amount of training stimulus.

I think 3 x 1 mile w/400 recovery is a really hard workout if you haven't ever done it before and you will do much better next time!


From Shauna on Thu, Jul 03, 2008 at 13:02:52

Thanks for the input, everyone. Tom, you're right, it was well over 80 degrees this morning. I didn't think of that until later, though, which probably means I'm acclimated somewhat(a good sign!).

Maria and Bonnie, 8:15 is about my 10k pace these days. According to the brain training plan, which I am following loosely, the purpose of this workout is to increase fatigue resistance at 10k pace. It doesn't mention LT or VO2 max, but I would guess that it's closer to VO2 max. After next week, these mile repeats will morph into tempo runs. I'll try longer rest periods next time. After what everyone said, I'm very surprised that the plan calls for only 2 minute recovery. It calls for 3 minute recoveries with 400s!

From Tom on Thu, Jul 03, 2008 at 14:35:04

FYI a while back Lybi gave me this link to a Tinman website article that tells you what the typical effects of temperature are on pacing.

Looks like from this you would have wanted to adjust your goal pace by 15 seconds or so to around 8:30. Personally I feel like mile repeats at true 10K pace with only 2-min rests should be reasonable since we're talking about a pace that we think we can currently hold for 6.2 miles straight in a race. But any faster than 10K pace and 2 minutes becomes too short in a hurry.

From marion on Thu, Jul 03, 2008 at 16:39:25

YOU ROCK!!! I am going to try for ONE mile with an 8 in the min spot and ANY old numbers in the sec for just ONE mile in a few weeks with Josse. You did 3. You are on my hero list!!!

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Oh, heaven.  I am in Flagstaff where it is COOL and beautiful.  I ran with my sister and husband at Buffalo Park, where I have run many a cross country meet and where my love of running began 15 years ago.  There are sweeping views of the peaks.  My husband kind of did his own thing.  My quads were a little sore.

I ran about 10:00 pace by myself and about 11:00+ pace when running with my sister.  It felt surprisingly easy, even at 7600 feet.  I think the cool weather makes such a difference, and the effort felt about the same as it does in Phoenix.  There is one steep downhill section that is pretty short, and my pace got down to about 8:00 on that section.

At about 3.3 miles, my sister wanted to walk, so I walked with her for a while.  Then I ran another mile on my own.  Afterwards, we stopped at a local coffee shop, and I got an espresso milkshake.  Perfect end to a perfect run! 

From Kim on Fri, Jul 04, 2008 at 21:07:56

Yeah for perfect runs with sisters! I will never get the joy of experiencing that. I only have brothers. :( However, I do like the brothers and even have one that has started doing some 5Ks with me.

From Maria on Sat, Jul 05, 2008 at 08:33:42

Good job running at altitude, Shauna! I loved Flagstaff and the Buffalo Park - I was there (along with Bonnie) 2 years ago, when our coaches put on a running clinic. Our first run was in Buffalo Park, and it was so hard. I was huffing and puffing doing 9:30 miles (compared to 8:45 at sea level). It took me 3-4 days to acclimate - right when we had to leave :(. We also drove down to Sedona and ran there - breathtaking scenery all around. Enjoy!

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I did it!  14 hilly miles at 7000+ feet!  All after the BIGGEST meal ever last night!  I ran the first 7.62 miles on a packed urban trail and a forest trail with my husband and took a Gu at 5 miles.  We kept the pace between about 10:10 and 10:25 during that segment.  The effort felt the same as a normal long run in Phoenix.  Then we stopped at the car, and I got out the new fuel belt.  We split up at that point because my husband wanted to run fewer miles so he wouldn't exacerbate his foot pain.  I then ran about 1.5 miles on concrete, up and down a GIANT hill to get in some good downhill.  Then I got back on the urban trail for the rest of the run. 

It started getting hot after a while, and I ran out of water and Gatorade about .5 miles from the end.  That stupid thing is going to take some getting used to!  It sloshes around and adds an extra 5 pounds.  I took another Gu at mile 10 and stopped to stretch and mess with the fuel belt at 11.7.

I slowed down a bit toward the end and really wanted to walk, but didn't.  I was surprisingly  happy to see that my average pace for the whole run was 10:25, much faster than my last long run up here, I think.  My legs are very sore now, and I'm not sure why, because I ran most of the run on a soft surface.  I hit about 43 miles this week, which seems to be my upper limit for now.  I'm looking forward to next week as a recovery week, and then increase the mileage into the mid-40s after that.

Although my average pace was much slower than normal, I'm very happy with the run.  I always have a hard time at altitude.  Yeah! 

From luzylew on Sat, Jul 05, 2008 at 22:33:54

I got a 2 canister Nathan fuel belt last year, and it really does add weight, and does weird stuff to the muscles in my lower back because of the elastic tension. I only wear mine when I'm running more than 10 and KNOW there won't be any water during the run. But when you need that water,it's there. But the sloshing and weight and belt are super annoying at first. Good job on the beautiful long run and the good miles this week!

From marion on Sat, Jul 05, 2008 at 23:53:08

Your run was AWESOME!!! 14 miles! That is the best!!!

I have the nathan 4 fuel belt and i love/HATE it. The front ones bump my arms on occasion. I dont notice the slosh as much as just being irritated by the whole thing. I am trying to pretend it's not there ;)

From Mark on Fri, Jul 11, 2008 at 08:00:53

Great run Shauna, especially at that altitude. I have had so little experience at it but remember how thinner the air felt when doing a little bit of hiking in the Grand Canyon last year. I have 2 bottle Nathan belt which I like. It has 10 oz bottles but used to have one with 2 20 oz bottles (which could feel annoying sometimes)

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Trouble sleeping last night...I am pre-blogging my anticipated 5 miles later today.  It will be on the boring treadmill, but at least I'll have my iPod!

It's a recovery week-yeah!

PM-I got it done.  I ran at 1.0 incline.  The first mile was in 9:40, and the rest were 9:31.  I'm glad that I'm able to pick up the pace a little bit, even if it is on the treadmill.

From linda10k on Mon, Jul 07, 2008 at 22:30:11

Great job getting on the treadmill and getting some miles in.

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I have to pre-blog again!  I feel lazy for not getting up, but I feel very refreshed now after 9 hours of sleep!  My husband is still injured, so I'll meet him at the gym tonight: treadmill for me, elliptical trainer for him.

PM-I did it.  5 miles on the treadmill at 9:31 pace.  I must say, I feel refreshed with the extra sleep I am getting this week.  I can stand doing 5-6 miles on the treadmill, but next week I'll be pounding the pavement again.

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Pre-blogging yet again.  I slept 9 hours last night!  I might do 6 tonight, but I haven't decided.

PM-chiropractic adjustment.  Hopefully my neck issues will go away...

PM-At the last minute, I decided to do mile repeats on the treadmill and get the painful workout of the week over a day early.  I started with dynamic stretching and then warmed up for 1.5 miles at about 10:30 pace.  I did all three mile repeats at 8:19 pace with .25 miles after each (took about 3 minutes).  I cooled down with another 1.5 miles between 10:30 and 11:00 pace.  Then I did the anti-sitting stretches.

I guess the good thing about the treadmill is that I am forced to keep up the pace.  On the other hand, maybe I could have gone faster.  I probably could have...a little bit.

The other good thing is all the sleep I'm getting this week!  I still get to bed around 10:00 and sleep until about 7:00!  Next week I'll be back to the 7-hour nights.

From Kim on Wed, Jul 09, 2008 at 12:07:50

Hey you pre blogger girl! That makes you be pretty committed about getting out later! Good job!

From Jody on Wed, Jul 09, 2008 at 15:59:50

Can I have some of your sleep hrs? I haven't had more than 6 all week and it is killing me today! I took a short nap on the couch this morning and I am trying to stay awake, but when you are working at home and the couch is there it is very,very tempting. So I will just keep eating!

From Christi on Thu, Jul 10, 2008 at 09:57:23

Pre-blogging is working well for you! GREAT job getting out late in the day, that's tough!

From Tom on Thu, Jul 10, 2008 at 11:54:50

Nice job getting the mile repeats done on the treadmill. Even though in theory it should be as easy or easier to do them on the treadmill than the road, I find I can rarely keep the pace as well as if I was on the roads. Just too dang boring.

So are you running a 5K on Saturday? If so good luck!

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The neck issues were still there when I woke up this morning.  :-(

I am pre-blogging again.  I might do 5 miles instead.  I want to keep my mileage around 32 miles this week, and with my Saturday workout already planned, I think I just need to do 4.5 miles today and tomorrow.

I am going to start keeping track of my weight too.  The weight is starting to come off now.  I was at 142 this morning.  I have been around 145 for most of the past 1.5 years.  I would love to get back down to 135.

PM: I changed into my running clothes at work, planning to go to the gym to hit the dreadmill outside.  Then I walked outside and it didn't feel too bad.  So I called my sister, who had instant Internet access at that moment, and she said it was 99 degrees.  Below 100 degrees at 6:00 pm in Phoenix in July!  So I drove home to run outside-yippee!

I ran without the iPod (stormy looking, and I don't want to be a lightning rod), tucked ice into my hat, and went for it.  Well, 99 degrees is HOT!  I made it, though, with an average 9:44 pace.  I am VERY happy with that pace for two reasons: (1) the heat most definitely made me slow down, and (2) my legs are usually VERY tired and sluggish the day after a speed/tempo workout.  Which, of course, might also mean I could have stepped it up more yesterday.  I am finally getting faster!

I just jumped in the pool.  It felt more like a bathtub.  Now it's raining!

From Lybi on Thu, Jul 10, 2008 at 16:33:45

Sorry about your neck! What a pain. Good job losing 3 pounds! 135 is pretty light, cuz you are a tall chica! Gooo Shauna!

From Mark on Fri, Jul 11, 2008 at 08:03:42

Sorry to hear about the neck problems - when something like that hurts everything feels connected to it, especially running. Hope you get better soon.

From MichelleL on Fri, Jul 11, 2008 at 18:16:22

Ice in the hat? I never heard of that technic. Is it in a bag with holes? Without holes?

From Shauna on Fri, Jul 11, 2008 at 18:30:31

Lybi, I have the dreaded curse of the media/society pressure/skinny family syndrome. I got down to 135 lbs and stayed there for several years until relatively recently. Plus, I'll run faster if I'm lighter, and I'll fit back into my skinny clothes-it will save money!

Thanks for the well wishes about my neck!

Michelle, I read about the ice in the hat thing in the latest issue of Runners World. I just put crushed ice directly on my head and put the hat over it. It lasted for about 30 minutes and felt pretty good!

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Ohhh, the neck.  It's so weird how something so far from my legs can affect my running.  I can barely move, so running is out of the question.  Usually it gets better throughout the day, so maybe I'll be able to get in a few miles later.  I'm bound and determined to do my 5k time trial tomorrow!

It is 87% humidity here!  I'm going to have to change my blog name!  It rained all last night-we desperately needed it!

On a positive note, my weight was down again, to 140.5 pounds.

From Kim on Fri, Jul 11, 2008 at 17:44:20

I had a pain in my shoulder and neck the other day and I was surprised how much it bothered my running! Your's has been bothering you for a while hasn't it? Do you know what the problem is?

Eeeek on the humidity! You're right...that's not dry heat! The only thing I would like about that is that my skin wouldn't be like alligator skin!

Congrats on the positive note! Yeah!

Good luck with the time trial tomorrow!

From Christi on Fri, Jul 11, 2008 at 23:28:47

So sorry about the neck! That stinks! But GREAT job on the weight loss (jealous!)

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I learned something new about myself today: I do not do well with solo time trials.  I could not even finish the 5k!  I made it 2.5 miles going about 7:55 pace, and then I thought I was going to explode.  My legs felt like jello all the way home.

Two years ago, I had a lot of mental toughness.  It is now gone, and I desperately need to get it back.  Any suggestions?

It was very humid this morning, but cooler than normal.  My neck is really jacked up too.  I still only have about 50% range of motion, even after being awake and moving around for a few hours.  The other thing is that my training wasn't very focused this week.  I think, because it was a recovery week, my brain just checked out, which is ironic because I'm kind of following a BRAIN training plan.  Ha!  I think those are the reasons for my bad run.  But, I think it was truly a mind-over-matter thing, because my body probably could have finished the 5k.  Heck, I've been running 40+ miles a week-it had better be able to. 

On my way home, I saw a really creepy-looking guy, and he stared at me in a really creepy way.  I guarantee you, if he had been following me on my bike at mile 2.5, I would have set a PR!

10 minutes later: I read some other blogs and got mad at myself for throwing in the towel.  So I went out again!  I did 3.5 miles at 8:56 pace, which I will designate as marathon pace.  Full disclosure: I actually went 4 miles but walked .5 of them.  I did the first two miles without stopping and then walked a bit.  It is 85 degrees with 57% humidity, which is a whole new feeling to get used to!  It felt good to end the week on a better note.  Time for a swim!

From marion on Sat, Jul 12, 2008 at 15:12:19

Excellent comeback for a tough 5k. Good job! It is really a powerful thing to do what you did!

From Lucia on Sat, Jul 12, 2008 at 18:03:19

Isn't it strange how we can go from being so tough to feeling so different? I hear you on the mental toughness... I have trouble focusing in school, which never happened in high school or college. What often helps me is to read something inspirational... find some quotes from people you admire, and write them on sticky notes that you can see them, in your bathroom mirror or by your computer...

Nice work getting out there again! It's easy to get inspiration reading blogs here.

Enjoy your swim!

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The weather was so much nicer this morning: about 70 degrees with a very light rain for about the first mile.  I ran 7 miles in 1:08:23, a 9:46 average.  Nothing exciting, really, but it was nice to be back outside after being inside most of last week.  I'm shooting for 47 miles this week, which will probably be my highest mileage week ever!

My husband is still injured.  He is pretty discouraged.  :-(  I really want us to be able to do St. George together, so I hope he gets better soon.

From linda10k on Mon, Jul 14, 2008 at 19:50:03

It nice to have a cooler morning isn't it? You did awesome on your run this morning!

I hope your husband gets better. Is he more moody than usual? My hubby is extra grumpy when he can't run. Good luck with that.

From Bonnie on Mon, Jul 14, 2008 at 20:23:51

Hi Shauna,

I am sorry about your husband being injured -- finding the right balance between pushing and pushing too hard is really the most difficult part of training.

I kept meaning to post last week about your question re: mental toughness ... I think that racing helps keep this mental toughness up. Even if they are races that you treat as "workouts" - they keep you feeling competative and give you that knowledge that you can do it, even when it hurts. This is something that I struggle with as well.


From Jody on Mon, Jul 14, 2008 at 22:24:01

Great job today! Good luck with your mileage goals this week - I love building - it is easy to see improvement.

From Christi on Tue, Jul 15, 2008 at 09:57:11

You're having an AMAZING mileage week! Sorry to hear about your hubby being injured. When is your next race? It will be so fun to FINALLY meet you at the SGM!

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Today was a tough workout.  I drove to my old neighborhood and ran hills.  Mile 3.1 to 3.9 was a long, steep uphill.  Then I turned around and ran downhill almost a mile to my car.  I got down to sub-8:00 for a while at the beginning, but then I got so tired I could barely maintain a 9:05, even on the steep downhill toward the end.  I wouldnt' call these easy miles, but there isn't another category.  Average pace was 9:40.

I had planned on 6 miles today.  Depending on how the day goes, I might be able to squeeze in a little more tonight.

Weight: back up to 143.  :-(  I ate a lot of junk food yesterday.

From Kim on Tue, Jul 15, 2008 at 12:08:42

Long....steep....uphill....uuggghhhh! Good job! The hills, the heat, the cold, the wind...and more, they are there to toughen us up even more! You will have an awesome SGM! What is your goal for SGM?

From Shauna on Tue, Jul 15, 2008 at 12:17:26

Thanks, Kim. We'll see how the training goes, but for now, my goal for St. George is just to PR: 3:54 or better. I'm going to try to BQ (3:40) at PF Chang's in January 2009. I'd love to BQ at St. George, but I don't think I will be quite there yet.

What about you? Based on your training, I would guess you could easily break 3:50 and that you have a good shot at 3:45. You're doing great this week (as always), by the way!

From Kim on Tue, Jul 15, 2008 at 12:23:58

Thanks back at'cha Shauna! It is my first marathon so it is kind of hard to know how I will handle things mentally. I am trying hard to work on that aspect of things. As far as what I would like to see happen....1.finish alive, 2.finish before 4. (3:59:59 would even work). 3. BQ with 3:50. Who knows, maybe we'll be running it together! Keep up the good work, you are part of my inspiration!

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Great run today.  I ran 7.57 miles in 1:13:17, a 9:41 average.  My pace stayed pretty steady for the whole run.  It is HUMID outside.  This is the first summer that I have spent any time outside, because I used to run on the treadmill during the summer.  It's amazing how you pick up on the variations of the weather when you actually spend time outside.

Weight: 144.  I ate pretty well yesterday, so I'm not sure what's going on.  I'm hopeful that it's just bloating that will go away in a few days.

Hubby is going to a podiatrist this week, so hopefully he'll get hit foot issues sorted out soon.

From Lucia on Thu, Jul 17, 2008 at 12:05:15

Nice pace for such a long run!

Our weight is so similar, and mine fluctuates day to day like that; it could be just some water or waste...

Wow, humid in Phoenix, unheard of!

From Shauna on Thu, Jul 17, 2008 at 12:11:41

Yes, we have monsoon season here in July in August. It clouds up or rains for a couple of hours in the afternoon and is much more humid than normal. It will go away by the end of August.

I hear you about the weight fluctuation. I just hope it fluctuates DOWN!

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Today I did my first tempo run in a long time.  I was supposed to do 4 miles but decided to just do three.  I ran 1.5 miles to warm up and then started the tempo run.  It was pretty hard to get going, even with the warmup.  My splits were 8:38, 8:27, and 8:18, which averaged out to 8:27.  My goal had been 8:24, so I was pretty close, but I would have preferred to have kept a steady pace throughout.  I finished with a little over 3 miles of cooldown.

I feel like I should be able to run these tempo runs faster.  I've gotten pretty used to the heat, though, and don't think about it as much as I used to.  But I'm sure it still affects my performance.  It never gets below 80 degrees, and now it's really humid too.  I'm going to find that heat performance calculator (I know it's somewhere on the blog) and adjust accordingly.  Overall, though, it was a good workout.

Weight: 143.

From Tom on Thu, Jul 17, 2008 at 12:19:58

Good job getting in a good 3 mile tempo and it's always great to be able to speed up each mile. When I did this workout yesterday I slowed down each mile so I'm impressed you and Kim were able to suck it up and work progressively harder as you went along.

For 80+ degrees I think you've got to be losing 15-30 seconds a mile due to the heat. Don't know if you're still getting the humidity as well but that would even mess things up more.

I'm thinking you and Kim are both pretty close in your fitness levels. It will be fun to see how things go for both of you over the next couple months as we get into marathon crunch-time training.

From linda10k on Thu, Jul 17, 2008 at 12:34:41

You did Awesome on your tempo run! Especially in the heat and the humidity. I always whimp out and do my tempo runs on the treadmill. Next week I'll have to follow your great example and do it outside. Thanks for the motivation.

Have a great day!

From Jody on Thu, Jul 17, 2008 at 13:52:55

Great job! You are doing fantastic! The heat and humidity definitely contribute to slowing down - So your splits are fantastic!

From MichelleL on Sat, Jul 19, 2008 at 13:02:58

This is a good workout Shauna. Is the 8:24 a target pace for St. G/BQ? I agree its much different to have splits speed up than slow down. You haven't done that many tempos. You will get better at them as you do them. I would do a tempo at least once a week, and alternate between 10k pace and 1/2 marathon-goal marathon pace. The latter should be longer tempo and the former will naturally be shorter tempos.

From Shauna on Sat, Jul 19, 2008 at 14:19:36

Thanks for the encouragement, everyone. Michelle, 8:24 is closer to 10k pace right now, if I were to run one here in Phoenix. If I were training somewhere cooler, I would probably try for 8:05-8:10ish. If all continues to go well, I will target 8:45-8:50 as my race pace for St. George. I just don't think I will be quite ready to BQ by then. I'd rather run a slower pace, finish strong, and go for the BQ at PF Chang's. It's hard to know where my fitness truly is right now, though, because of the heat.

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I felt VERY sluggish this morning.  Part of it was the fact that I ran a tempo run yesterday, and when I was thinking about what I ate yesterday, I realized that I hardly ate any carbs.  So there you have it.  My average pace was 10:17.

I have the BIGGEST blister on my little toe that I have ever seen.  I need to take care of it today somehow or I will have problems tomorrow.

The low tonight is supposed to be in the mid to high 80s.  Tomorrow might be rough!

Weight: 142 or 143 (I forget)

Happy Friday!

From linda10k on Fri, Jul 18, 2008 at 14:05:46

I hear ya! Good job on getting out and running. I was feeling sluggish today to. I opted for the bike instead using the Bryce Canyon 1/2 marathon tomorrow as an excuse. My advice for the blister is to pop it with a needle then put neosporin on it and a bandaid. As for the heat just keep telling yourself its only a couple more months. LOL Have a great weekend.

From Kim on Fri, Jul 18, 2008 at 14:21:04

LOWS IN THE 80s!!! Yuck! It makes me realize I like my cold winter runs more than I would like your hot summer runs! Good luck!

From Sasha Pachev on Fri, Jul 18, 2008 at 15:33:00

Some thoughts on your training. Mile repeats or shorter intervals are counter productive. At this point, the more miles you run, the better. When you do short intervals you end up running fewer total miles in the same amount of time, and the fatigue also takes away from your ability to run more miles productively.

One 3 mile tempo run a week to monitor your fitness is a good idea. Make sure it is always the same tempo run - do it on the same day, same course, use the same split markers, same time of day, same level of fatigue coming into the run.

Eat healthy, but do not put too much weight on your weight measurements. Your weight will fluctuate overtime for a number of reasons, and will eventually stabilize around 125 after a year or two of ideal training and recovery regimen, but do not force it there. Let it get there naturally, and do not worry if it stuck at 140-145 for a while. You seem to know whether you are eating right regardless of what your weight happens to be, so eat right, and the weight will take care of itself.

From Stacey on Fri, Jul 18, 2008 at 16:17:45


Does Shauna's "stabilization" weight of 125 take her height into account? If so, to where do you believe the weight of a 5'10" woman who has ran an average of 10 - 12 miles 6 days a week for several years and has eaten well 80% of the time should stabilize?

From Shauna on Fri, Jul 18, 2008 at 17:02:51

Thanks for the training input, Sasha. I also forgot to thank you for your input on my VO2 max data a couple of weeks ago. So, thanks for that too! I'm looking forward to my times dropping after the heat goes away (and the fitness goes up).

Stacey, FYI, I am 5'8".

Weighing myself every day will keep me accountable. I have never weighed 125, but that would be great! I have a lot of muscle, so I weigh more than I look, but that doesn't really matter as far as running goes. I feel like I am on a roll right now, and I need to adopt my current regimen as a lifestyle, as opposed to just training for the next race.

From Sasha Pachev on Fri, Jul 18, 2008 at 17:31:55

Stacey - I did have some earlier weight data for Shauna, as well as an idea of how she trains and eats, so the 125 guess was somewhat educated. But I could be wrong - it could stabilize at a different number, and if it does when you are doing your best, then let it so be.

As much as the world is obsessed with weight today, in truth weight is more of a variable of curiosity when it comes to evaluating your health. There is no such thing as ideal weight for everybody even if you adjust for the height. To make things more interesting, it is possible for the same individual at different times to be at two different extremes of health scale while weighing exactly the same. A physical fitness test tells you much more about your health than your weight. Therefore I try to encourage people to focus on their fitness rather than their weight.

Monitoring your weight is a lot fun though. I weight myself a couple of times a day because I like numbers.

Having said that, Stacey, your weight should probably be anywhere between what it is now and 5-10 lb less depending on a number of factors. Mainly how bad is the 20% when you do not eat healthy, and how well your body can deal with that 20% slip-up. A lot of times you pay for unhealthy eating in injuries, slower recoveries, or reduced cardiovascular performance rather than weight.

The only way to find out your ideal weight is to start eating healthy 100% of the time, and continue to train. What it stabilizes at in a year or two will be the ideal weight.

From Stacey on Fri, Jul 18, 2008 at 21:02:54

Thanks for the responses, Shauna and Sasha. I agree with what both of you wrote and appreciate your insights.

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What a run!  By the end of the run, it was 91 degrees, 38% humidity, and I could feel the heat radiating off my skin!  I am a big baby.  :-)  For that reason, I didn't make it to 15.  I mostly walked the last mile home, so I didn't count it as part of my mileage.

For some reason, I always run MUCH slower than normal for the first half of my long runs.  My first eight miles were: 10:21, 10:12, 10:11, 10:11, 10:16, 10:12, 10:04, and 10:09.  It was still fairly early at that time, so it's not the heat.  Normally, I can pick it up in the second half and average under 10:00 per mile for my long runs.  Maybe the fatigue of the week just builds up.  If anyone has any explanations for the slower miles, and/or suggestions for improving this, let me know!  I always prefer to run more even splits.

Today was supposed to be  a progression run, with the last mile at half marathon pace.  Miles 9-11 were 9:49, 9:51, and 9:48.  But by then it was so hot I just switched to survival mode to make it home.  I took several breaks, stopping for quite a while at the places with water!  Miles 12-14 were PAINFUL, at 10:06, 10:25, and 10:49-yikes!

My average overall pace was 10:11, which I think is actually OK, given the heat.  I don't think it ever got under 85 or so. 

These long runs are really presenting a challenge, now that it's so hot.  I might have to drive up to Prescott for a few of these workouts in the next few weeks.  That, or get up at 3:30-whoa!

GUESS WHAT: this was my highest mileage week EVER!  Since I began keeping track, anyway.  I didn't even run this much when I was doing 20-milers!  I can't believe that I will probably hit 50 miles next week. Yippee!

From Christi on Sat, Jul 19, 2008 at 12:19:47

Wow! What a run & some serious weekly mileage. Awesome job. Did you do this long run alone? I think you are doing great in the heat. Sasha posted once that you should factor the heat into your pace. You were probably running a much faster pace effort. You will rock SGM after training in all this heat. Just be careful to not over heat!

From Shauna on Sat, Jul 19, 2008 at 12:36:44

Christi, yes, I did this run alone. My husband is injured, and the rest of my group ran a 5k today.

Thanks for the encouragement. This is my first summer training in the heat, so I have to remember that I really am improving more than my pace reflects. The heat calculator said that my pace adjusted for cooler weather would have been around 9:35-9:40, which sounds abour right.

From luzylew on Sat, Jul 19, 2008 at 13:09:05

I always run those first miles slowly (don't they call that a negative split?). Then I've got room and energy for the last half. But if you're tired today its probably because it's your first week of this higher mileage. Keep doing it through the whole 2 week cycle, back down to recovery week and it will get much better--and easier. But that first week of high mileage made me want to take a nap right after my long run. I remember writing is 9:02 a.m. too early to nap? Keep it up, great job with the miles.

From Bonnie on Sat, Jul 19, 2008 at 13:35:38

Congratulations on your mileage increase Shauna ... you need to adjust your long run times for the fact that you are doing faster workouts during the week too. Speed takes a toll, for some people (like me) it is tougher than mileage. You are doing great! Running in the heat of summer is a challenge but it will pay off when it cools off!

Have a good rest of the weekend!

From Kim on Sat, Jul 19, 2008 at 13:52:09

You have a lot in you Shauna! Running ALONE

From Kim on Sat, Jul 19, 2008 at 13:52:59

Dang....I wasn't finished...

And in the HEAT, for pert near 15 miles! That is awesome!

From Jody on Sat, Jul 19, 2008 at 20:36:18

Great job! Solo is always hard and I cannot believe the heat you run in - WOW!

From Lucia on Sun, Jul 20, 2008 at 20:05:04

Congratulations on your highest mileage week!

It takes me a long time to warm up as well, and then once I'm warmed up, I'm too hot to go fast! :)

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I'm pre-blogging today.  I woke up every last night to my toe THROBBING.  Who knew a stupid blister could cause so much trouble?  I have been limping since Saturday.  If I can make it through the workday without limping, I'll go run on the treadmill tonight.

I really want to break 50 miles this week, so I hope the toe cooperates!

PM-the toe cooperated.  Wouldn't you know, it started KILLING me as soon as I stopped running.  I guess the solution all the time!

I ran 6 miles on the dreadmill.  I wanted to do 7, but my body was acting up a bit.  Nothing I can put my finger on: a few chills, a weird feeling in what felt like a tendon wrapping my heel.  So I cut the run a little short.

For me, though, when I say I ran "only" six miles, that is a good day!

From Kim on Mon, Jul 21, 2008 at 12:08:56

I think blisters are one of the worst things to run through! Have you tried a little mole skin or anything? It seems to help take the pressure off the area. Hope you are able to fulfill your pre-blogging!

From Bonnie on Mon, Jul 21, 2008 at 12:53:33


I have used blister pads in the past for long backpacking trips (and one unfortunate new running shoe problem) - now I always keep some in my running bag.

Good luck!

From Shauna on Mon, Jul 21, 2008 at 13:29:31

Thanks guys. I have some Second Skin, but every time I wear it, it doesn't stay put! Maybe I'll try moleskin-hopefully it will stay where it's supposed to!

From Cheryl on Mon, Jul 21, 2008 at 15:01:06

Good luck Shauna. Nothing more aggravating than wanting to run and having some injury or problem that keeps you from it. Hopefully the blister won't stop your goal!

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It's amazing how one can feel so different from week to week.  I felt DEAD today.  I actually had to walk quite a bit on the way home.  At about mile 5, I started feeling some intense pain in my right hip flexor, and my left groin muscle hurt when I got home.  I did run last night, and it was hotter than usual this morning, but I'm wondering if I might be overtraining a bit.

I'm adjusting my goals for the week.  I'll wait until next week to hit 50.  I just want to maintain the 46-47 mileage for this week.  Hopefully I'll feel better tomorrow.

From Kim on Tue, Jul 22, 2008 at 17:21:58

I'm liking the 46-47 mile range myself right now! I feel like it is a pretty big adjustment to get that many miles in and stay refreshed and healthy. I think it's OK to keep it where you are at for a while. However, I'm just a newbie, so what do I know? Just my two cents.

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This has been a really rough week.  I had a really hard time today and had to walk again.  My legs felt like jell-o and could barely move.  I have been getting enough sleep and eating well, but I'm going to count my calories today to confirm that I'm eating enough.  Also, my work stress level has reached a boiling point this week and will probably not subside until I leave for vacation.

I also wonder if I'm overtraining and should take tomorrow off completely.  Having to walk two days in a row really gets me down, and I'd rather rest my legs than have to walk again.  AAARRRGGGHHH!

Weight: 142

PM: Wow! I only ate about 1300 calories today, plus a soda (yes, BAD, I know). So, it was probably closer to 1500 or 1600. 57% carbs (180 grams), 17% protein (50 grams), and 26% fat (33 grams). The proportions seem OK (maybe?). Now, today was not a typical day. I was in court all morning, so I didn't get my morning snack. Everything but the soda was healthy, though. I don't typically count calories, but I don't know how much more I should eat, if anything. Hmmm....

From luzylew on Wed, Jul 23, 2008 at 11:51:50

I am with you sister. It's been a tough week. I'm 5'7, but with the food thing, wondering if I'm eating/drinking enough too (plus, you have the terrible dry heat sapping your extra energy/water). Just do what you can do, and don't give up. Let's just be pateint, and hope it passes.

From LaurenO on Wed, Jul 23, 2008 at 11:58:14

There must be something in the water! Everyone's in a slump this week... here's hoping for a good run tomorrow! :)

From Jody on Wed, Jul 23, 2008 at 12:05:00

Just remember it goes in cycles - it will not be hard forever. Pushing through the tough times makes us stronger. That said, listen to your body and do not underestimate what stress can do to your body.

From Christi on Wed, Jul 23, 2008 at 21:37:08

Hey Shauna! Sorry its been a tough week, glad you hear you have a vacation coming up. Go to bed early as you can and get some ZZZZs.

From Lybi on Wed, Jul 23, 2008 at 23:28:19

I've noticed a huge difference in my running energy when I'm really stressed out. Plus, are you restricing calories? I think it is especially easy to overtrain when you are dieting. Hope you feel better soon!

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I have decided to take today off.  Work is really stressing me out, and I feel some sickness coming on.  I also don't think I can mentally handle a third day in a row of crappy runs.  Today I will live vicariously through all of the exciting race reports!

From Jody on Thu, Jul 24, 2008 at 12:00:05

Mental rest days are very important. Take care of yourself and have a great day off.

From paula on Thu, Jul 24, 2008 at 17:28:07

Enjoy the day of rest. we all need them sometimes.

From Bonnie on Fri, Jul 25, 2008 at 13:38:06

Hey Shauna, you are wise. It is better to give yourself a break rather than push through too hard and end up taking time off because you are sick. I would actually suggest a week of pure "running as you feel" - just run slow and do whatever you feel like, don't worry about how many miles, pace, etc. I promise if you do that you will come back feeling stronger and train better if you do. I did this for two weeks while I was in Spain and felt much better and my workouts were better as well. I don't feel that my two weeks of 40 miles hurt me at all.

I think that career/life-stress needs to be factored into our training. The risk of injury or illness is a real one, and much more debilitating than a down week or two.

I hope you eat well (note: I did not say "less", just well) and get some rest this weekend.

From Tom on Fri, Jul 25, 2008 at 19:18:11

Ditto what the others said. Take it easy and rest up, stress can certainly do a number on running performance.

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I am really glad I completed this run.  It was a big confidence booster after a mediocre (at best) week of running and heat meltdown in previous long runs.  It was not without drama, though!  I did the whole run alone.

I left the house at 5:15 (still later than I wanted), but it was still kind of dark, so I decided to run a busier route and hook up with the canal after about 4 miles when it was lighter.  As I approached the intersection where I planned to get on the canal (already 86 degrees, BTW), I saw that it was completely roped off with cops and cop cars EVERYWHERE.  I saw one car badly wrecked, but no people anywhere.  I think something else was going on because of all the cops.  So, I couldn't get on the canal for another mile or so.  At least half of the run was on concrete or asphalt, which  will get me used to pounding the pavement for 26.2 miles.  I ended up running on the canal for only about 1.5 miles total.  I felt really good for the first several miles.  My first 10 miles were: 9:53, 9:53, 9:58, 9:46, 10:11 (uphill), 10:03 (less shade), 10:01, 9:53, 9:50, 10:00.  I took my only Gu at mile 9.  I had my fuel belt with Gatorade and water, though.

Then I hooked back up with the Bridle Path, where I run on the weekdays.  It is very shady, and I figured it would be better to run there, near my house and in the shade when it was getting warmer.  Well, it was shady, but it was also after 7:00.  I started really struggling and decided to just go home and regroup.  Miles 11-13 were 10:18, 10:50, 11:53.  I went in my house, got some ice water, and checked the weather.  The heat index was 92 degrees with about 50% humidity.  I REALLY wanted to complete the run, so I drank lots of ice water and stood under the fan for about 20 minutes.  Then I put some crushed ice in my hat and set out again.  My legs didn't feel tired at all, which I took as a really good sign.

I did 3 more miles around my neighborhood to complete the run.  None of those miles was faster than 11:00, and one was over 12:00.  On the home stretch, I got a disapproving mini-lecture from my neighbor who told me it was way too hot to be out.  Thanks for your concern, sir, but we runners know what we're doing!  Another neighbor lady was doing yardwork in nice white shorts.  Hmmm.....Sorry, I digress.

Yay for 16 miles in HOT weather!  Now I have to go to work.

From Kim on Sat, Jul 26, 2008 at 13:21:58

YOU ARE AWESOME SHAUNA! I am so impressed that you did your 16 miler ALONE! I did my 16 miler today, but I had Jody and Paula to help me along! Three cheers for Shauna!




You rock today!

From Jody on Sat, Jul 26, 2008 at 15:03:12

You ROCK! Way to go at it alone. Great job getting it done!

From Julie on Sun, Jul 27, 2008 at 11:42:52

Great job Shauna! I'm so glad to hear that you are feeling better.

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My quads were a little sore this morning from running 13 miles on concrete and asphalt on Saturday.  But other than that, I feel back to normal after a mediocre week last week.  The weather was almost pleasant this morning!

I ran 7 miles in 1:08:17, a 9:45 average.  Actually, I ran most of the run slower, and ran the last two miles a little faster.  It was a good run.

I forgot to weigh myself this morning.

From marion on Mon, Jul 28, 2008 at 16:10:09

Most excellent pace! I wanna be you!!! Hey- you're in AZ! Dang it's hot down there!!

From Jody on Mon, Jul 28, 2008 at 21:37:54

Nice job today! Sounds like you are back on track. Do you have any races coming up?

From Shauna on Tue, Jul 29, 2008 at 00:25:24

Hey Jody,

No races anytime soon. They are almost nonexistent down here in our neck of the woods this time of year. I am tentatively planning on a half marathon in early September to gauge my fitness for St. George. I'm getting excited! What is your goal for SG??

From Jody on Tue, Jul 29, 2008 at 00:30:55

I didn't get into St. George. I am still keeping my fingers crossed that something might open up, but in the meantime I am thinking about running Top of Utah. It is not as fast but still a good course. It is 3 wks before SGM. I am however planning on coming down to SG that weekend to cheer everyone on.

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AARRGGHH!  I'm not pre-blogging today because I don't know if I'll be able to run.  :-(  I am having pain in the ball of my right foot.  It started yesterday, mid-day, and got progressively worse as the day went on.  It was hurting constantly by the time I went to bed last night and REALLY hurt when I woke up.  But now it feels OK.  Hmmm.....

If it continues to feel OK, I'll run tonight.  I would guess my work stilettos are not the best shoes to be wearing.  Any suggestions on how to make this go away would be appreciated.

Today I will run vicariously through the rest of you bloggers!

PM-Well, I am just so excited I can hardly stand it.  I ran 6 miles at my normal pace in 100+ degree weather, and I felt great!  My foot feels fine now.  Go figure...I ran a different route than usual, which I really enjoyed.

Total time was 58:10, a 9:41 average pace.  My splits were 9:27, 9:45, 9:43, 9:52, 9:46, and 9:32.

It's amazing that I can run this well when it's over 100, but a few miles in 90+ degrees after I've already run 10 or so miles is an entirely different story!

I really needed this.  I worked until 7 pm tonight, and I have a long, important day tomorrow.  Running is the best!

From Lucia on Tue, Jul 29, 2008 at 11:50:58

Sorry you're in pain, Shauna! I've never had pain on the ball of my foot, so no idea what it could be, but resting seems to be a good idea... does it hurt to the touch? Could it be a bruise? You should post it on running injuries on the discussion board and see what the experts say. Get better soon!

From MichelleL on Tue, Jul 29, 2008 at 11:56:54

I have had that and it's just been a bruise but you never know. I have stopped wearing heels as I have gotten more serious about running. I will occasionally feel fresh enough to wear them, but I find I am often feeling banged up in the legs in one way or another, so its best to stay away from them. I hope your foot feels better soon. If it hurts through today I would make an appointment with a doctor. You can always cancel the appt if it gets better, but if not you can get in quicker.

From Bonnie on Tue, Jul 29, 2008 at 12:25:04

Hi Shauna,

I pretty much am off heels whenever I can be, although I really don't have a choice sometimes ... and for those times I am now wearing Rockport pumps - they are actually quite cute, and don't hurt my feet at all. I do admit that I take them off whenever I can hide my feet though and stretch my foot a lot during the day whenever I wear them. You can try icing ... and, if you are into homopathic solutions a couple of Arnica pills can't hurt (they are supposed to help with bruising, but a recent study on women who had some sort of facial surgery - probably cosmetic - did not find a difference in bruising over time in those that took it versus the placebo -- I still take it sometimes placebo effect or not!).

Take care!

From Shauna on Tue, Jul 29, 2008 at 12:42:18

Thanks for the advice, everyone. I am SO relieved to hear it's probably just a bruise! I don't know if I can give up heels though. I like the way they make my legs look (which, as my "problem" area, needs all the help it can get!), and I have to wear them with slacks and suits. We'll see...

Bonnie, I am definitely open to homeopathic remedies!

From Bonnie on Tue, Jul 29, 2008 at 12:55:21

I bought some pills at our local health food store, I generally save them for real "bruises" or severe muscle pain (though there is a competative cyclist I work with who takes the pill form all the time). I also have a cream form that I use more often (it is supposedly not as effective). Here is a link:

From Lucia on Tue, Jul 29, 2008 at 13:17:00

Bonnie said: "... I pretty much am off heels whenever I can be, although I really don't have a choice sometimes..."

Yeah, I hear those strip clubs in Utah are pretty strict on their outfit requirements... Hahahahahaha!

From marion on Tue, Jul 29, 2008 at 17:59:22

The high heels get me pretty bad too. Arisoles are pretty and are very comfy.

From Mark on Wed, Jul 30, 2008 at 10:37:48

I love it when the pain just goes away, YAY!

100+ degree running? that is insane!

Great job.

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I'm pre-blogging again.  My run last night was so nice that I want to do it again!  Plus, the stress at work is making me tired, and I need my sleep.

If I'm feeling feisty, maybe I'll make it a tempo run tonight.

PM-Blah.  I planned on 7 miles, ran 3.5 miles to my turnaround point, and started feeling a pretty bad cramp under my right rib cage.  It wouldn't go away.  I made it 5 miles at a 9:40.5 pace (identical splits, except for the first mile-nice!) and then the day caught up with me.  I made sure I made it to 6 miles running, but mixed in a lot of walking.  My last mile was 10:38.  Oh well.

I worked 11 hours until 7 pm tonight with no lunch.  So, it's no surprise that my run wasn't so hot.  BUT, I settled a big case today!  And I might be going to Texas tomorrow.  Time to pack and go to bed.

From Kim on Wed, Jul 30, 2008 at 11:43:30

I'm so glad you were able to get such an awesome run in last night! I can't imagine running in 100 degrees! Good luck again tonight!

From Bonnie on Thu, Jul 31, 2008 at 00:34:58

Congratulations on your case -- it does make it easier to run when you have had a good work day doesn't it?

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Today's run was OK.  I have struggled this week, because work has been so crazy.  In fact, it took over 4 miles this morning to get work thoughts out of my head!  I didn't go to Texas.  I found out I wasn't going as I was on my way to the airport.

Total time was 1:13:47 (I think).  My average pace was 9:47.  Mile 1 was about 10:00, and I gradually picked up the pace every mile to end at 9:24.  I didn't do that on purpose.  Well, maybe I did a little bit, because I wanted to get home and not be late for work.  But I felt pretty good, for the most part.

It was overcast, so the weather was pretty nice.  I hope it's overcast tomorrow morning too!

PM-goals for August:

I have had a few less than stellar weeks of running.  This month is crucial for St. George training.  My goal is to miss no more than one day of running, hit 50 miles per week a few times, and NO weeks less than 40 miles!  Oh yeah, and lose more weight.  :-)

From MichelleL on Fri, Aug 01, 2008 at 12:01:17

You've been getting in great mileage this week despite the stress and crazy hours at work. I usually don't take more than a 10 minute break for lunch but I can't imagine skipping it altogether like you did Wednesday. Try not to make a habit of skipping the Thursday run :)

From Lucia on Fri, Aug 01, 2008 at 15:48:26

Great running on a crazy week! I'm always also hoping it's overcast here... as you can imagine, I'm not very popular among my sunbathing friends :)

You haven't mentioned anything about your ball of foot pain; I take it it's better?

From Shauna on Fri, Aug 01, 2008 at 15:48:41

10 minutes for lunch? No wonder you stay so skinny! I guess all that running might have something to do with it too. :-) I still ate, mind you, but it was just a banana and Luna bar during a meeting.

Thanks for keeping me accountable. :-) I guarantee you, I would have run A LOT fewer miles this week if it weren't for the blog!

From marion on Fri, Aug 01, 2008 at 16:10:07

Running is salvation to the work weary soul. Great pace... really. Negative splits are my favorite way to run.

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This 16-miler was a lot better than the last one.  I ran with friends, from a friend's house, and he was kind enough to drive the route and set out frozen water bottles for us along the way.  We did two different out-and-back courses from his house.  We had beautitful scenery, and it was a great change of pace.  The first 8 miles were pretty hilly.  We ran up into the foothills of Mummy Mountain and over to the other side and back.  We had a pit stop at his house for cold water, and then did another flat 8-mile loop.

It got hot toward the end, of course, but I was able to finish strong, unlike last week.  Our average pace was 9:54, which I thought was pretty good, especially given the hills.  Average for the second eight miles was probably under 9:50.  My Garmin is in the other room, and I'm too tired to go get it.  :-)  My last mile, in 90 degrees, was 9:17.

I had Gu at mile 5 and mile 11, and lots of Gatorade and water.

Afterwards, we cooled off in our host's pool (I went off the diving board!).  Then he made us breakfast!

Then I came home and had an ice bath with TWO bags of ice!  I read an article in Running Times about how we need to learn to embrace pain to improve.  I am always good at doing that on long runs (that's probably why I run only marathons and half marathons!), but I need to work on welcoming the pain in tempo runs.  Bring it on!

I had a great run, and now it's time for a nap!

From Lybi on Sat, Aug 02, 2008 at 14:14:46

Great job, Shauna! Wow. Just look at that last mile in the killer heat! And TWO bags of ice? That's hardcore. St. George is looking good for you!

From linda10k on Sat, Aug 02, 2008 at 15:18:11

You did awesome on your run especially in the heat! I usually fizzle when it gets into the 90's. Hope you have a great weekend.

From Christi on Sat, Aug 02, 2008 at 20:20:39

Great mileage this week. Looks like you're right on track to conquer SGM! Sounds like you have a pretty sweet running crew when your runs end at a pool w/ breakfast included! Nice!

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Today was a blah day.  It was overcast and cool, though-probably well under 80 degrees!  My legs felt beat up, and I had some aches and pains here and there.  The right side of my lower back is really bothering me.  My average pace was 9:55.  After a mental inventory, I realized yesterday was another day of very few carbs.

Yesterday my heel bothered me most of the day.  It was hurting in the same area where my husband's hurts him, and he was recently diagnosed with plantar fasciitis.  His heel is better, but now he thinks he might have a stress fracture.  I read up on plantar fasciitis and realized I have done several things I shouldn't: I ran 16 miles on asphalt on concrete on Saturday, and I ran after wearing heels all day a few times last week.  Then I wore shoes with wooden soles yesterday.  So, no more long runs on asphalt, and today I brought my speedo shower shoes to work.

My motivation is lagging a little bit right now.  I think it's a combination of work stress and a lack of improvement with my average pace.  I will try to do a tempo run this week to gauge my fitness and, hopefully, increase my motivation!  I am VERY thankful for this blog, because it will make me not quit!

From Kim on Mon, Aug 04, 2008 at 12:31:27

No, no, no! You can't loose your motivation! We have a marathon to run in 8 1/2 weeks! Take care of that heel! You don't want PF! I've heard that it is good to roll your foot over a golf or tennis ball. There is also a special sock out there that helped Tom out. Where do you plan to run your long runs now? I always run on asphalt. I'm not sure where I'd run if I didn't. I hope your hubby doesn't have a stress fracture! Is he planning on running SGM? I sure hope you both heal up quickly and fully! Congrats on 6 miles when you were feeling like a blah day!

From marion on Mon, Aug 04, 2008 at 15:10:07

Low carbs the day before a long run absolutly KILL my long runs.

I am sorry about your heel! Take good care of it. HAng in there! :)

From Jody on Mon, Aug 04, 2008 at 19:45:27

It is hard to stay motivated, but don't give up. Just give your self a little bit of a break - Maybe a lighter week. As for the PF - I used a baseball and it worked great as well as a frozen water bottle. My husband has a little and one of the teams trainers "popped" some joint in his foot and his has been much better. Who knew?

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The plan was 7 miles, including a long hill.  I woke up early, hit snooze and decided I wasn't going to get up, changed my mind, and got up to get dressed.  Small victory!  Then, I felt a stabbing pain in the ball of my foot.  I tried to stretch it, to no avail.  I am so paranoid about getting injured that I just went back to bed.  Now, at 11:00, it feels better, although I have worn shower shoes to work the past two days.

My husband probably has a stress fracture brought on by plantar fasciitis, so I am freaking myself out too.  How do you know if pain is bad enough to skip a run?  I know the worst thing for pf is to keep running on it.

I won't make it out tonight because I have plans.  Sigh...

From Jody on Tue, Aug 05, 2008 at 16:06:12

I have the same problem - unfortunately I push to hard instead of just taking a day off. I need to learn to balance life better.

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I did a tempo/hill run at dusk.  I ran on the canal for .72 miles, then through the neighborhood at Granada Park, across Lincoln, and up Squaw Peak Parkway to the end of the road.  From .72 to 2.73 was uphill, including some BIG uphil, and then downhill from 2.73 to 4.73.  My splits were 9:25 (felt very easy, beginning of slight uphill), 9:46 (more uphill, and had to stop at a traffic light), 9:58 (MAJOR uphill, and then turnaround, .25 mile downhill), 8:05 (felt great), and 8:45 (.27 was barely a shuffle at the end).  For the last .75, I was probably closer to 7:30-7:45 range.  I got a major cramp toward the end, but I made it!

My cooldown was very short, and I walked back to my car.  My foot was already hurting by then.  :-(  Total time was 47:03, average 9:13.

I haven't been too consistent lately, which bothers me.  Part of it is injury paranoia, and part of it is work overload.  I'm hoping next week will set me back on track.

Although I ran fewer miles than I wanted to, I feel good about today's run.  I hope my legs agree in the morning!

From marion on Thu, Aug 07, 2008 at 10:17:01

I think your run was great! Sorry about your foot! Pain in a major bummer and injury's just plain stink! Always better safe than sorry! :)

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No running yet today, but another HUGE milestone!  My weight is below 140 for the first time in almost 2 years!  The needle is just barely under 140, so I probably weigh 139.9 or something.  Now the real challenge: keep the scale there next week while eating lobster rolls!

I feel OK after last night's hill/tempo run.  I had some arch pain, and my left knee hurts a little.  Mainly I am just exhausted! 

From marion on Thu, Aug 07, 2008 at 18:29:58

WAy to go with the weight!! What a HUGE milestone!! WOO HOOO!!!! Bravo Bravo!!!

I hope your parts feel better soon. I really haven't missed the miscellanious aches and pains that running seems to invite. :D

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A blah run.  I felt fine for the first 5 miles or so and then I really had to slow down.  I was really struggling by the end.  My legs felt really tired, like I had run a tempo run last night instead of two nights ago.  This stress is really taking a toll.  I think I am going to post some questions about it on the message board.

We got some SERIOUS rain last night, so there were puddles and fallen tree branches everywhere.  It was an extra workout to dodge everything!  It was pleasant out, though: probably in the mid-70s or so.

I chopped my hair off the other day (about 8-9 inches).  It's too short to pull back, and my hat is already packed, so I just tucked it behind my ears and went.  Because of the humidity, I looked like a giant frizz ball when I got home!  It was hilarious!  What do you short-haired women do with your hair when you don't have a hat?

Our flight leaves this afternoon.  I am SOOOO ready for a vacation!

From Lybi on Fri, Aug 08, 2008 at 13:39:08

Congrats on hitting your lowest weight in 2 years! That is awesome. I don't envy you the challenge of trying to stay there over a vacation, though! Good luck! Where are you going? Someplace cooler, I hope. Have a great time.

Short hair works well with a headband, I think. Wow, you have to get a picture of you on here. Do you have a Mac? If it is n't a Mac, it is pretty simple to put a picture in the body of your text. Post the picture you want to use online somewhere like Shutterfly, then right click on it and copy the image's location. Then come back to the blog as if you were writing an entry. Click on the button at the top that looks like a pyramid with a little circle above it. Paste the image location in the "url" line and hit enter. You can tell I really want to see your haircut!

Great job on your run!

From marion on Fri, Aug 08, 2008 at 16:18:58

One word- Bobbypins! Is that supposed to be one word? Ok how about hairspray? IS that two words too? I have got to sleep. I am leaving some very strange comments today! But hey, I am cracking myself up :)

Have a GREAT vacation! sorry the run wasn't too great, but it sounded like an adventure!

From MichelleL on Fri, Aug 08, 2008 at 18:12:51

I have over the years had my hair too short for a pony tail, but too long to have it free. I use bobby pins and little barrettes, but they seem to bounce. I like Lybi's idea, especially a fatter cloth headband.

From MarcieJ on Fri, Aug 08, 2008 at 19:08:35

I have to agree with Marion. BOBBYPINS and lots of them. I use 10-12!I pull what i can into a pony and then bobbypin like crazy. I also use a skinny headband to keep everything back in case i get some flyaways. When its just too short to even pull back (last summer) I just used headbands and that worked really well.

From Jody on Fri, Aug 08, 2008 at 19:29:03

I am a slave to the Pony tail. That said I chop my hair regularly and then grow it back to pony tail length. I use bobby pins and I just recently discovered the skinny elastic headband thingy and love it! When my hair was shorter, I would just pin my sides back out of the way, but a skinny headband thing would work too. Have a great vacation!

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Oh, heaven! We are at the beach in Connecticut, and I ran along the ocean and harbor today. I ran in the middle of the day and was only a little warm. It is humid, but not overwhelmingly so. I ran a similar route to last year when I was here. But today I found a new private beach that I had only seen from the water last year when we were kayaking. I'm pretty sure that I won't be allowed on that private beach, though.

The only downside to running here is that it's all concrete/asphalt. The beach was definitely too crowded today, and there are no long stretches of beach. My heel is really bothering me, so I hope it holds up OK. It was only a little tender until my husband started pressing on my heel to find the tender spot,and it has been throbbing ever since (I'm not blaming him. :-) ) There is a 5 mile race tomorrow in the next town, but I don't know where. If I can figure it out, I'll go run it.

We just finished an amazing dinner of mussels, roasted clams, littlenecks, corn on the cob, grilled chicken, grilled lettuce, and skirt steak. We ate outside by the beach. I only had a tiny bit of steak. Not the best pre-race dinner, but it was 100% enjoyable!

From marion on Sat, Aug 09, 2008 at 22:00:34

How WONDERFUL Shauna! WOW! I am loveing this back east running! I don't know anyone east of Colorado.

Great run!

From Jody on Sun, Aug 10, 2008 at 10:53:16

Sounds like you are having a great time! Enjoy and relax! Good luck at the race!

From Christi on Sun, Aug 10, 2008 at 13:59:21

Sounds like a WONDERFUl beach vacation! Take care of that heal though. I'm anxious to read if you did the race or not!

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What a run!  We went to Newport, RI today (mom, husband, and I) and had a great time.  We walked a lot, and my heel was hurting, so I was a little apprehensive about running.  The pain went away, though.

I ran along the beach at dusk.  It was so beautiful and very cool out.  I did 5.4 easy miles at about 9:30 ish pace (9:22, 9:41, 9:35, 9:26, 9:23), ran in and got the camera, and went back out.  The lighting was perfect for pictures and I wanted  to get some good ones.  I stopped several times between 5.4 and 6 for pictures, and then I just kept going faster and faster to get to the next  few beaches before the sun went down.  I got some killer pictures that will be framed in our house! 

Then it really started raining.  I didn't think running by the water with a metal camera was the smartest thing to do, so I hauled back home.  My last couple of splits were  8:53, 8:35, and 8:51 (.4).  The pace felt good, like I could hold it for longer than a half marathon.

My knees ache a little bit.  Time to chill!  What a great day...


From Kim on Mon, Aug 11, 2008 at 20:37:05

Running along the beach at dusk sounds fabulous! Do a little for me please!

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Long, hilly run and bike ride.  Very beautiful, rode 14.05 miles on the cruiser bike and ran 3.25 in the middle, got lost in the woods, but I'm not going to retype the whole entry again.  Lots of fun...

From Bonnie on Tue, Aug 12, 2008 at 16:42:21

Hi Shauna,

I am glad you are enjoying your vacation!

I have PF pretty bad and have been living with it for over a year. I have heard of people getting bone spurs as part of the progression of PF - but have never seen any scientific evidence that would suggest that having PF and running on it causes a stress fracture. Stress fractures of the foot are pretty rare and difficult to diagnosis (Dean had one near his toe that was pretty spectacular though).

I use a soft night splint every night ( and wear birkenstocks whenever possible (they really really help). I bet you can find a good shoe place up there in the northeast that sells them!!! I warned you about those heels, I will chastise you to no end if I see you wearing heels when I visit you in Phoenix (or you visit me in Tucson).

Get lots of rest!

From marion on Wed, Aug 13, 2008 at 11:41:15

Your run biking sounded great! Sorry about the PF :( Sounds like Bonnie knows her stuff. Hey Bonnie- if you get a chance (and don't mind :), go see Leslie Peterson's blog. She's got PF and is feeling pretty bad. (leslie's link is on my blog)

From Christi on Thu, Aug 14, 2008 at 00:10:17

Sounds like an exciting bike ride! Fun!

From Lucia on Thu, Aug 14, 2008 at 09:57:58

Getting lost is always fun (once you find your way back, of course)... Glad to hear you're having fun!

Looks like I may be running PF Chang's as well! Is it a pretty flat course? Is it a fun marathon? I hope to meet you there if I end up going!

From Christi on Sun, Aug 17, 2008 at 21:54:26

Just wondering how the rest of last week went for ya? Still on track for SGM?

From Shauna on Thu, Aug 21, 2008 at 16:57:22

Bonnie, thanks for the tips. My husband went to the doctor today, and he recommended a night splint for him. My foot hasn't been hurting lately, because I have been sitting on my lazy butt. :-)

Lucia, PF Chang's is a blast! It is a very flat course, and the weather is usually perfect. That will probably be my BQ race, so maybe we'll get to run together!

Christi, thanks for checking in. I wasn't able to get out for the rest of last week. It's funny how busy one can get on vacation! This has been a rough week too (I was sick the other day). I am still planning on SGM, though, although missing a week of peak training will probably put me behind.

From Kim on Thu, Aug 21, 2008 at 17:08:46

Since we see PF so dang often on this blog I sure wish it always meant "PF Chang's"! Too many people have injuries with a lot of that being PF! I guess that is part of being a runner!

I hope the continued training for SGM goes well. It's right around the corner!

Where is the PF marathon? Are you using SGM as a training marathon for that? What do you need to BQ? Sorry about all the questions.

From Shauna on Thu, Aug 21, 2008 at 17:23:38

Hey Kim! Don't worry about the questions: ask away! The PF Chang's marathon is here in Phoenix (also goes through Scottsdale and Tempe), and it's in mid-January. SGM is kind of a training marathon, but I also want to do well there (not as much of a possibility now, but I should still do OK). I need a 3:40 to BQ, which I hope will happen at PF Chang's.

I haven't been on the blog in a while. I'll check out your training tonight when I have some time. I'm sure you have continued to do great!!

From Christi on Sat, Aug 23, 2008 at 11:36:05

Hey Shauna, still time to get in great SGM shape. Missing a few days on vacation won't hurt you. Have a great weekend and a great RUNNING week!

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I am SICK with a horrible sore throat.  I caught it from my husband.  I got up at 4:25 for a planned 12-mile downhill run, drove to my friend's house, and it just wasn't happening.  I came home and slept for another 2 hours for my grand total sleep of about 4 hours.  I feel AWFUL.  With my recent slacking and now this, St. George isn't looking too good.  I was sick with a stomach bug earlier this week.  :-(

I have to go in to work today, and tonight is the Dave Matthews Band concert!  We have great seats, and I'll go on a stretcher if I have to.  He is my fave!  This will not bode well for a quick recovery, but I'll have a great time!

From Jody on Sun, Aug 24, 2008 at 02:17:32

Get feeling better! I am so sorry you are sick! Hope you enjoyed the concert!

From marion on Mon, Aug 25, 2008 at 15:14:08

I'm sorry you are sick :( Have fun at the concert tonight!!!

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Ugh.  I am still sick.  But, the Dave Matthews concert was awesome!  I know if I could have some down time I would feel better.  But that's just not an option with my work schedule this week.  I haven't been able to sleep, either.

When it rains, it pours.  As if being sick for several days isn't bad enough, we got in a car wreck yesterday!  We got rear-ended pretty hard, but there was no damage to our car, amazingly!  my neck is a little stiff today, but that's it.  I just have to laugh about it now.

St. George seems to be more and more of a pipe dream now.  I'll have to reassess after I get over this sickness.  Blah...

From Lucia on Mon, Aug 25, 2008 at 16:15:04

Sorry you're still sick Shauna, and how scary that you got in an accident! Thank goodness you're OK.

Don't give up on St. George quite yet; you may be surprisingly strong when you get back to healthy!

From Mik'L on Mon, Aug 25, 2008 at 21:37:51

Sorry about everything! I hope you still come to St. George! You can do it!

From Mark on Tue, Aug 26, 2008 at 10:34:53

That kind of sucks about the series of misfortunes. But at least the concert was great. Also, I don't think it is too late for St. George, you have a solid month of training left to put on top of your current base.

From MichelleL on Tue, Aug 26, 2008 at 10:53:42

I went to a DMB concert in Denver back in 1999 and I didn't enjoy it that much. Alanis Morissette opened and I really was just going to see her, but the traffic getting to the concert was HORRIBLE and I listened to her on the freeway in gridlock (I could hear her wafting to me) and as we parked, and as we ran to the stadium. I saw two songs of hers before she gave the stage to DMB. Perhaps that's why I didn't like it. . . I was still ticked about missing Alanis.

On to running, I hope you can come to St. G. I hope you are feeling better soon.

From Shauna on Tue, Aug 26, 2008 at 17:24:08

Michelle, I'm sorry about your DMB experience. That would be incredibly frustrating to be late and hear the concert from far away! I have a special place in my heart for Alanis Morrissette: she was my first "secular" concert ever, in 1996. I wasn't allowed to go to secular concerts in high school...I never sick of DMB. This was my 4th time seeing him. It was especially poignant after the death of their sax player last week. Good times!

From Shauna on Tue, Aug 26, 2008 at 17:29:27

Whoa! That comment came out all wrong! The sax player's death is not "good times." I meant DMB concerts are good times. Oops...

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STILL SICK!!!!  Arrgghhhh.....

Good news, though: I am able to sleep in.  I slept in today, which helped.  Also, I got some big work commitments moved, so it cuts down on my workload for the week.

Can anyone spare me some extra miles for St. George?  :-)

From Kim on Tue, Aug 26, 2008 at 17:37:45

Get better girl! I am looking forward to seeing you in St. George!

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Feeling better...I might even be able to run tomorrow!

From Lybi on Thu, Aug 28, 2008 at 00:53:23

Oh man. Sorry you've been so sick, Shauna. Chicken soup! Emergen-C! Garlic! These are just some of the things people are always suggesting. Good luck!

From Christi on Fri, Aug 29, 2008 at 00:11:04

Hey Shauna! What a rough week, sick AND a car wreck?! Sorry to hear about that. Glad you're not too hurt after the wreck. I'm way jealous about the Dave M. concert!

From linda10k on Sat, Aug 30, 2008 at 15:01:03

Sorry to hear about being sick! That really sucks. I usually take and extra zinc vitamin along with a multi vitamin. Zinc helps boost your immune system. Hope your drinking lots of liquids. Get better soon. Don't get too discouraged!! You are still awesome.

From luzylew on Sat, Aug 30, 2008 at 17:15:11

I was so sick too for like 2 weeks, and then got injured on top of it. I hear you! I'm trying not to panic over how much time I lost. I just started feeling better this week. I was literally flat on my back for 5 days straight. Look forward to seeing you at SGM! You'll be ok. Rest up, and get better.

From Jody on Wed, Sep 03, 2008 at 21:43:21

I hope you are feeling better! Keep preparing for SG!

From linda10k on Fri, Sep 05, 2008 at 11:32:32

How you doing? I hope your not getting discourage. Keep the faith. :-)

From Christi on Fri, Sep 05, 2008 at 22:53:48

Hey Chica- How's it going? Any luck getting some miles in? Hope you're feeling better!!

From Bonnie on Sat, Sep 06, 2008 at 18:23:24

Shauna, where are you???

From Shauna on Mon, Sep 08, 2008 at 11:37:18

Hi everyone. Thanks for checking in. I guess the best answer to where I am the office. I work so much better on decent amounts of sleep, which I was not getting when I was training. My career is front and center right now, and, unfortunately, I am not good at doing things in moderation. I'm trying to figure out how to fit it all in, and it's not working very well...Sigh...I need to figure some stuff out!

From Lucia on Mon, Sep 08, 2008 at 15:53:58

Thanks for the update Shauna - we were all worried out here. You've had some tough times this past few months, but sounds like you know your priorities. If you need a break from running for now, then that's what you need to do! Hang in there, work hard, and keep us posted!

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Well, I finally went for a run.  I ran 3 miles at a 9:55 average.  It took almost 10 minutes to get my heart rate back down to 120 though!  It will be interesting to see how much fitness I have retained after a month of sitting on my couch.  I have not gained back any weight, so that is good. 

I am having a problem with work/life balance.  Work has been extremely busy lately, and I just have not had energy, or the desire, to keep training for the marathon.  I can't do anything in moderation, though.  Basically, it's either train for a marathon and run 6-8 miles a day, or nothing.  That is a bad way to approach work/life/everything.

My husband has a stress fracture.  he was just diagnosed last week, so he is out for 6 weeks.  Unless I make some miraculous strides in the next few days, St. George is not going to happen for me.  Frankly, I'm more disappointed about not meeting all you bloggers!  However, I should have a good head start for PF Chang's.  Hopefully my husband will be able to do the half then, and he and I can do a marathon together after that.  Time will tell...



From Christi on Tue, Sep 09, 2008 at 23:42:17

Good luck with the juggling act. Family first, then work, then running - right? I really was hoping to meet you next month at the pre-race party, but if not then I know we'll meet sometime in the near future. Keep on, keeping on... (and don't quit posting, even if you ease off the running- we'll miss you too much!)

From linda10k on Sat, Sep 13, 2008 at 15:36:02

Great job on getting outside and getting those miles in. It's tough sometimes to get out. I hope your husband heals quickly. I'm sorry I won't get to meet you but there's always next year. :-)

From Kim on Tue, Sep 23, 2008 at 09:43:41

Hey Shauna,

How are you and the hubby doing? Sorry you've had some bad luck. Hope there are lots of silver linings in there for you!

From Shauna on Wed, Sep 24, 2008 at 11:37:48

Hi Kim!

I'm still struggling with work/life balances (and losing!), but it's OK. I will be more motivated when my husband can run again (and when the clothes start getting tight again, which hasn't happened). But I will be watching the blog in eager anticipation next Saturday! Good luck!!!

From Lucia on Wed, Oct 01, 2008 at 14:10:40

Hey Shauna! How have you been? We miss you over here! I hope things are slowly getting better!

From Lucia on Wed, Oct 08, 2008 at 10:27:41

Hi girl! It's me again :) So have you read any of the St. George marathon race reports? They are definitely a great inspiration to me! All those busy girls like us qualified for Boston, so now I feel like I have to so I can go up there and meet everyone! Balancing work and running is VERY tough, but also so rewarding! I hope your hubby is getting better too. Hugs from afar!

From Shauna on Wed, Oct 08, 2008 at 11:35:04

Hey Lucia! Yes, I have read several of the race reports, and they were very inspirational to me as well. I'm definitely experiencing a slump, and the longer I go without running, the harder it is to start again. Argh! The weather is starting to get nice here again. How has your recovery been? Is the stress fracture all healed? my husband gets to start running again next week. Are you still thinking about PF Chang's out here in January?

From Lucia on Wed, Oct 08, 2008 at 11:42:11

I'm glad to hear your hubby is getting better! Maybe you can get to run with him now! I started back on Monday, after 8 weeks, and have to start super slow, running/walking for 30 mins then slowly increasing. Everyone is telling me January is too soon for a marathon and I don't want to get re-injured, so now I'm thinking of the Austin marathon in February. I may still go to Phoenix and do the half, so I can get to meet you and some other FRBers! I hope to see mileage back up here soon!

From MichelleL on Wed, Oct 08, 2008 at 20:09:33

You'll feel so good if you start getting out on the road again (ok maybe not the first time). It is such a stress relief. And it is a gift to yourself. I know you work really hard. Exercise can be a gift to yourself for all your hard work. Thanks for your comment on my blog. So nice to have running buddies around the globe.

From Christi on Sat, Oct 18, 2008 at 11:31:36

Miss you! hope things are going well. I'm struggling with work/running balance myself. We can do it!

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Well, I finally ventured out.  It is so nice in Phoenix this time of year.  The big celebration today was not my running, but my husband's!  He has recovered from his stress fracture and ran a mile today with no pain.  I ran with him for a while, and then we walked home once we got back to the asphalt (I only wanted him to run on the dirt path).  I feel good.  I know I won't be setting any mileage records, but it felt good to get out there.

From Bonnie on Sat, Oct 18, 2008 at 18:39:54

Welcome back Shauna! I was just thinking about you the other day. I am happy for you (and your husband!) that you running again - and able to enjoy the weather. We will be a couple hours from you in about 1 week!

From linda10k on Sat, Oct 18, 2008 at 23:14:27

Fantastic on getting out!! It's great that your husband is getting better. Have a great weekend.

From Mark on Wed, Oct 22, 2008 at 09:40:53

Hurray for you and your husband! welcome back

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It was a beautiful evening for a run.  I heard owls hooting.  It's nice to know my urban neighborhood is biologically diverse.

Everything feels good, except I am wheezing a bit.  I get a little bit of exercise-induced asthma when the weather gets cooler.  And by cooler, I mean the high 60s!

From christi on Mon, Oct 27, 2008 at 22:33:06

Glad to see you're still posting your runs. Keep it up! How's work? Are you finding anytime for life outside of it lately?

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I feel very green, because I ran to Blockbuster to return a movie, instead of driving.  The run felt good, and the weather was beautiful.  I felt a strong pain in my left upper thigh/groin area when I stretched afterwards.

I have gained a little weight.  I haven't stepped on the scale, but the clothes feel a little tighter.  Time to step it up.

Average pace: 10:25.  Yikes!

From Lybi on Wed, Oct 29, 2008 at 09:29:03

Very green--good job. And maybe it is just that your clothes that shrunk???

Good to see you running, Shauna!

From Mark on Wed, Oct 29, 2008 at 11:04:24

You'll get back to where you want to be. Each run is one step closer.

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Another beautiful evening.  I have gained 8 pounds, so I am sufficiently motivated now.  Happy Halloween Eve!

From Bonnie on Thu, Oct 30, 2008 at 23:23:27

Hi Shauna,

Welcome back. I am here (in Tucson). We need to meet up somewhere to run!


From Shauna on Fri, Oct 31, 2008 at 12:26:03

Welcome to AZ! I need some time to get back in semi-shape, and then I'd love to run with you. Are you doing any races in Phoenix or Tucson in the next couple of months?

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I actually have no idea how far I went, because the Garmin died before I started.  I went to Dreamy Draw Park planning to run in the foothills.  Silly plan, because I can barely eke out 3 miles these days.  But it is a beautiful place, so I wanted to go for it.  It basically turned into a hard hike with some jogging.

I used to run at this park all the time.  Today I found a new trail that goes up and around a mountain: STEEP and ROCKY with lots of switchbacks.  It was spectacular and beautfiul, and I got a good workout.

Then I came home and made an omelette-YUM!


From Lucia on Sun, Nov 02, 2008 at 21:32:49

Awesome workout Shauna! Glad to see you back to normal! Keep it up!

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I LOVE this weather!  I felt more energized on my run than I have felt in a long time.  Of course, I haven't run much in a long time either...

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I ran with my husband.  He is still in recovery mode from his stress fracture, so we had to walk a bit.  It was a beautiful morning.  It is so nice when you can sleep in, go running at 9:00, and the weather is still nice!

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It's getting colder out!  It was definitely below 60 on my run tonight.  We got about 5 minutes of heavy rain and hail this afternoon, which cooled things off and stirred up the dust.  It was still windy when I ran, which created a lot of creepy shadows!  I felt good, though.  One day at a time...

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Yeah!!  I met a friend for a run.  She is semi-new to running, and we have run 3-4 miles together in the past.  Well, tonight she wanted to do 6 miles.  She is training for her first marathon.  So, I drove to meet her, we ran to my house, had a quick Gatorade break, and ran back.  The Garmin completely died, so I have no idea what our pace was, but I know it was slower than 10:00.  I don't care, though, because I had not done more than 3 in a LONG time! And we had a great time chatting and catching up!  Doesn't get any better than that...

From Lybi on Mon, Nov 10, 2008 at 23:01:39

Running buddies are the key to all happiness! I'm so glad you had a good run with your friend. Onward and upward!

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Tonight I ran with my same friend from the other night and another friend (guy and girl).  We talked about women's issues in the workplace and the perception of crying at work.  We made another Gatorade pit stop at my house at mile 3.  I accidentally locked my husband out, so he came and found us on the bike, and I gave him my key.  Oops!

My Garmin is still dead, so I don't know our pace, but it was definitely faster than the other night.  I'm getting blisters again.  I hope they go away soon.  The weather was perfect.

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I used the Garmin for the first time in ages, and it died at 3.56 miles.   It's probably a good thing, because I was going so horrifically slow that I'd rather just forget about it.  I felt good though.  The weather was nice.  My blisters are back with a vengeance.  Maybe I'll do a 5k this weekend.

From christi on Fri, Nov 14, 2008 at 20:47:27

Yah! Do the 5k, I don't think you'll regret it! Good luck!

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I slept in and then ran with my husband for about a mile.  Then he went ahead.  About the 5k this morning, it was for kids only.  I wouldn't have blended in very well, and I probably would have come in last.

Average pace was 10:09.  I "hauled" for the last half-mile or so, but was only going at a 9:40 pace.  I have my work cut out for me.  I'm not going to increase my mileage next week.  I'll let my body re-adapt to the mileage.

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I dragged my husband on the same hike I went on a  few weeks ago.  That was a huge sacrifice for him, because (1) he doesn't like to hike; and (2) his beloved Arizona Cardinals began playing at 2:00, so he missed the first hour of the game.  The hike is very steep, and my husband is now determined to take his mountain bike up there and get a "real" workout.

I was not nearly as tired as I was the last time I did this hike, which was very encouraging.  We took some cool pictures.  I won't be able to run again until Wednesday.

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I ran with my friends again tonight.  I actually took the Garmin this time, and we averaged 11:09.  It felt very easy, and I felt strong at the end.  It's coming back, slowly but surely.  We're running 6 miles again tomorrow night, and I might actually do 10 miles with her on Saturday!  I don't know how that's going to go...

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I ran with my girlfriend again.  We had our now-customary Gatorade pit stop at my house.  We ran 2 seconds per mile faster than we did last night (11:07).  She roped me into running 10 miles with her on Saturday!  That will be interesting...

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Wow, I cannot believe I ran 11 miles.  The plan was ten, which I was very hesitant about, but we tacked on an extra mile.  I ran with a friend, and then another friend met up with us about 4 miles into the run.  We sped up after we met her.  Our average pace was 10:51.  I still have a long way to go, but I am encouraged by the fact that I was able to do 11 miles without dying.  Now I just need to get back below 10:00 pace.  I am going to be SO sore tomorrow.  We had a good breakfast at Paradise Bakery when we finished.

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I love love LOVE this weather!  It makes running a no-brainer.  I ran with my friend again.  We have been running about the same pace lately, and tonight it felt much easier.  I will probably be on my own tomorrow night, so I'll see how my pace is when I'm running alone.  I am kind of thinking about doing a Turkey Trot on Thursday morning, but it will depend on a lot of things: the weather, for one, and mainly the fact that I will be recovering from a night of COLDPLAY!

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I just went running...and listened to Guns n the cold November rain!  It wasn't really that cold though.  It was my first run by myself in a while, so I decided to find out what pace I'm truly at right now.  I ran 49:33, a 9:55 average.  At this point, I'm totally fine with that.

The leaves are starting to turn, and it was awesome running in the daytime.  Now I'm off to Coldplay!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

From Mark on Tue, Dec 02, 2008 at 11:59:16

GnR Cold November Rain - LOL, that brings back memories. Hope you enjoyed the Coldplay concert, I'm a "secret" fan of them because my family gives me grief for liking them :)

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Happy Thanksgiving!

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I ran 6 miles with my friend again.  I'm glad she's back in town!  My garmin battery died, so I don't know our pace.  I am doing a 4-mile race called the Luminaria Run on Saturday night.  The entire race is run through luminaria-lined streets!  I have wanted to do this race for years, and now I finally get to do it, because I'm not training for the marathon.  Yay for no marathon training!

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I ran with my friend, as usual.  We didn't do the last 1/3 mile because both of our stomachs were not feeling well.  I picked it up for the last quarter mile or so to 8:25--the race pace I need to qualify for Boston.

This is crazy, but I'm actually thinking about running PF Chang's in January.  It would be fun to pace my friend, who is running her first marathon ever.  If I can get up to 18 miles in the next few weeks, I'll do it.  Otherwise, I'll do the half.  The final contingency plan is to pace her for the last several miles of the marathon.  It will depend on....lots of things!

From walter on Thu, Dec 04, 2008 at 23:38:06

Nice running! Hows the weather holding up? Its actually been pleasant for us Utah runners so we dont have to act so jealous of you guys at this point in time. lol Keep up those miles.

From Lybi on Thu, Dec 04, 2008 at 23:57:02

Wow! Never a dull moment on your blog. I hope you do run PF Changs, but just for selfish reasons...I like reading your race reports. He he he. Hope your tummy feels better soon!

Race: Luminaria Run (3.57 Miles) 00:30:57, Place overall: 139, Place in age division: 6
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Well, I am very pleasantly surprised at myself.  This was a beautiful race in the high desert about 30 miles north of Phoenix.  The entire run is lined with luminarias, which became very visible when it started getting dark around mile 2.  it was beautiful! 

The race is advertised as a 4-mile race, but it was actually only 3.57 miles.  I went up there with my friend who I have been running with lately.  It was her first race ever, so we did our own thing for the race.

The course went through a residential neighborhood and had lots of rolling hills.  It started on an incline, but, thanks to the out-and-back course, it finished smokin' fast!  My mile splits were 8:37 (hilly), 9:18 (BIG uphill and water stop), 8:33, and 7:39 (yeah!) for the last .57.  My "gold" goal was to finish with an average pace under 9:00, and I would have been okay with anything under 10:00, given the fact that I took so much time off and have been running about 11:00 pace with my friend.  So, I ROCKED my goal, and I am a happy camper!

We went to In n Out Burger afterwards-yum!  My friend finished with a 9:43 average-I am so proud of her!

Update: I finished 6th in my age group (30-34) out of 38, and 139/592 overall.  Not too shabby!

From Lucia on Sat, Dec 06, 2008 at 22:26:04

Goooooo Shauna! Way to go rocking that goal!

From Kelli on Sun, Dec 07, 2008 at 18:02:49

That does sound like a very pretty race, I would have loved to have seen it! Great job on your time, that is awesome that you were able to get what you wanted and more!!!

From Sasha Pachev on Tue, Dec 09, 2008 at 16:16:57

+: good pace

-: Junk food afterwards


From Kelli on Tue, Dec 09, 2008 at 18:32:59

Way to go on the age group!!! That is so cool!

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Ouch!  I woke up with somewhat sore abs and slightly sore glutes, so I thought, Sure!  I can run 15 miles after church! 

Nope!  We only made it 8 miles, and my legs were screaming after about 2 miles.  I think I set a record of my slowest average pace ever.  Actually, though, I'm very happy with the fact that I could run 8 miles the day after a race.  Now I'm going to make sausage cheese biscuits and spinach dip for my caroling party tonight-yum!

I think I might take tomorrow off.

From Kelli on Tue, Dec 09, 2008 at 23:54:56

You didn't take "tomorrow" off?!?

That food sounds so good right now! Dang Weight Watchers is making me hungry!

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I ran 6 miles by myself tonight.  It was 63 degrees-cold for a Phoenician!  I ran it in 1:00:50, 10:08 average.  It felt easy, but my legs were a little sore, probably from wearing heels all day.  It was a good run.

From Kelli on Tue, Dec 09, 2008 at 23:53:53

Cold, huh??? I will trade you. I nearly froze my nose off!!!!

Great run today!!

So, are you running PF Chang in January? What time are you shotting for---the magic 3:40?

What about the Ragnar Del Sol, are you doing that?

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Tonight was the usual 6 miles with my friend.  When we run together, it's usually 11:00 pace or slower.  It's been working well, because even though I've ramped up the mileage quite a bit, I have felt very fresh most of the time by running at such an easy pace.  Tonight we ran a 10:30 average, so she's getting faster!

I can't believe she has talked me into the marathon.  I'm actually very excited, even though I know it will be one of my slowest marathons.  It will be nice to not worry about time, though, and it will be fun to help her through her first marathon (who knows, maybe I'll be the one needing the help!).  Her goal is 5 hours or less.  Hopefully it will all work out.  Plan B is the half marathon.  I would probably just shoot for breaking 2:00. 

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We cut the run a little short tonight.  My knees are getting a little sore from all the mileage, so I'm glad I'm taking tomorrow off.  The weather was perfect.

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I had planned to run 15 miles today with my friend, but my body was just not cooperating.  I guess going from couch potato to 40+ mile weeks in six weeks just doesn't work well!  We ran eight miles with another friend.  Then he went home, and I rode my bike alongside my friend for the last seven miles.  I converted the bike miles to running miles, but because I was riding so slowly, I'm not sure it counts.  Hey, I'll count it anyway.

I'm not doing the marathon anymore, which is fine.  I'm mostly disappointed that I won't be able to pace my friend, but I have higher priorities in my life right now, and lots of running impedes those priorities.  I am going to have to cut my mileage back, but I'm not sure by how much.  Maybe I'll post the question on the discussion forum, if I get brave enough.

From Christi on Thu, Dec 25, 2008 at 19:57:51

Merry Christmas! Just checking in on ya. Hope you're getting out for some runs and/or bike rides. I'm down to about 15 miles a week, but hoping to rev that up by signing my lazy butt up for Painter's Half. Take Care!

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