Sunday - Easy 4 miles and Flexibility Program from Advanced Marathoning - Done
Monday - 30 Day Shred and Core - Done
Tuesday - Easy 3 miles and 30 Day Shred
Wednesday - Easy 4 miles, 30 Day Shred, Core and Flexibility Program
Thursday - Easy 3 miles and 30 Day Shred
Friday - Easy 4 miles and 30 Day Shred
Saturday - 60 minute bike ride, 30 Day Shred and Yoga
Total Miles Planned - 18
Total Core Workouts Planned - 2
Total Flexibility Workouts Planned - 2
6 Days of 30 Day Shred
1 Bike Ride
1 Yoga Session
Now we'll see what gets done.
Monday, June 14, 2010
Friday, June 11, 2010
Marathon Training Thoughts
I began training for my first Marathon on January 4, 2010. I originally planned on running a marathon on May 2, 3010. I followed a Higdon based plan with my own tweaks.
January: I was in physical therapy the majority of this month for shin splints. Luckily, I was able to run fine for the majority of my runs despite the shin and calf problems I was having. My long runs were 13 miles, 8 miles, 12 miles, 14 miles. I ran 126.6 total miles.
February: In February, I went gluten free for Lent and noticed an improvement in my running. I used to deal with numbness in my feet, mostly my left foot and it didn't happen while I was GF. I ran a 10K on February 7th and PRed by 3 minutes, in 47:35. I then ran a half marathon on February 28th and PRed with a 1:49:02 (previous PR was 1:56:23). I felt pretty good then and after my half I really began to focus on marathon training.
My long runs in February were: 7.2, 15, 11 and 13.1. My total mileage was 96 miles.
March: In March, I decided to push back my marathon from May 2, 2010 to May 30, 2010. My long runs this month were: 10, 16, 17, 11. I ran 133.6 miles in March which was a new mileage PR.
April: A big month of training. I dealt with one week of being injured this month too. I feared a stress fracture but luckily it was not. I'm still not sure what it was but it was definitely metatarsal pain that ended up just going away. It was close to a neuroma location, so that's possible too. My long runs were: 19, 20, 12 and 22. 155.9 total miles for the month.
May: May was an up and down month. I ran a 5K PR on May 8th - 22:53. But maybe I shouldn't have pushed it during the 5K because I paid for it the next few weeks. My long run the day after was my worst ever, it should have been 20 miles but ended up being 17.7 miles. I hurt all over and was so slow. Then the week after my knee started giving me fits and I had to basically take the week off, two weeks before my marathon. Ugh. Was not good but I pushed through. Ran 17.7 and 8 miles as the two long runs I managed for the month. Then it was time to taper. My taper was pretty extreme because of the knee. May mileage before the marathon was 73.1
Total mileage for the 5 months was: 585.2. I ran 85 times, for an average of 6.88 miles per run. It was a total of 22 weeks of training for the half marathon followed by the marathon. I averaged 26.6 miles a week for those 22 weeks.
What will I do different next time?
I'm running a goal half marathon in October 2010. Then I'm hoping to run the Houston Marathon in January 2010 but it's gone to a lottery system so hopefully I get in. For my half marathon cycle I'll be following a Hudson half marathon plan. I'm debating between Hudson or Pfitzinger for the marathon training cycle. I'll definitely be running more miles, more speedwork. I also plan on being more diligent with cross training (weights, core and stretching). I'm starting Jillian Michael's 30 Day Shred today and will continue doing it when HM training starts. I'll also do the core and flexibility workouts from Advanced Marathoning 2x/week each. I'm also scheduling in yoga and bike rides. After 30 Day Shred, I'll do a strength training routine 2x/week.
Also, I'm going to be focusing on my nutrition and recovery for the upcoming cycles. I'd like to lose 10-15lbs and eat much healthier. I also need to get more sleep and spend more time focusing on recovery. Luckily I will only be working 25 hours a week and mostly from home, so I should be able to get more sleep than I was at my last job which required a commute and long hours.
So we will see how the next cycle goes!
January: I was in physical therapy the majority of this month for shin splints. Luckily, I was able to run fine for the majority of my runs despite the shin and calf problems I was having. My long runs were 13 miles, 8 miles, 12 miles, 14 miles. I ran 126.6 total miles.
February: In February, I went gluten free for Lent and noticed an improvement in my running. I used to deal with numbness in my feet, mostly my left foot and it didn't happen while I was GF. I ran a 10K on February 7th and PRed by 3 minutes, in 47:35. I then ran a half marathon on February 28th and PRed with a 1:49:02 (previous PR was 1:56:23). I felt pretty good then and after my half I really began to focus on marathon training.
My long runs in February were: 7.2, 15, 11 and 13.1. My total mileage was 96 miles.
March: In March, I decided to push back my marathon from May 2, 2010 to May 30, 2010. My long runs this month were: 10, 16, 17, 11. I ran 133.6 miles in March which was a new mileage PR.
April: A big month of training. I dealt with one week of being injured this month too. I feared a stress fracture but luckily it was not. I'm still not sure what it was but it was definitely metatarsal pain that ended up just going away. It was close to a neuroma location, so that's possible too. My long runs were: 19, 20, 12 and 22. 155.9 total miles for the month.
May: May was an up and down month. I ran a 5K PR on May 8th - 22:53. But maybe I shouldn't have pushed it during the 5K because I paid for it the next few weeks. My long run the day after was my worst ever, it should have been 20 miles but ended up being 17.7 miles. I hurt all over and was so slow. Then the week after my knee started giving me fits and I had to basically take the week off, two weeks before my marathon. Ugh. Was not good but I pushed through. Ran 17.7 and 8 miles as the two long runs I managed for the month. Then it was time to taper. My taper was pretty extreme because of the knee. May mileage before the marathon was 73.1
Total mileage for the 5 months was: 585.2. I ran 85 times, for an average of 6.88 miles per run. It was a total of 22 weeks of training for the half marathon followed by the marathon. I averaged 26.6 miles a week for those 22 weeks.
What will I do different next time?
I'm running a goal half marathon in October 2010. Then I'm hoping to run the Houston Marathon in January 2010 but it's gone to a lottery system so hopefully I get in. For my half marathon cycle I'll be following a Hudson half marathon plan. I'm debating between Hudson or Pfitzinger for the marathon training cycle. I'll definitely be running more miles, more speedwork. I also plan on being more diligent with cross training (weights, core and stretching). I'm starting Jillian Michael's 30 Day Shred today and will continue doing it when HM training starts. I'll also do the core and flexibility workouts from Advanced Marathoning 2x/week each. I'm also scheduling in yoga and bike rides. After 30 Day Shred, I'll do a strength training routine 2x/week.
Also, I'm going to be focusing on my nutrition and recovery for the upcoming cycles. I'd like to lose 10-15lbs and eat much healthier. I also need to get more sleep and spend more time focusing on recovery. Luckily I will only be working 25 hours a week and mostly from home, so I should be able to get more sleep than I was at my last job which required a commute and long hours.
So we will see how the next cycle goes!
Saturday, June 5, 2010
2010 KeyBank Vermont City Marathon Race Report
It's taken me almost a week to sit down and write this report. I haven't been blogging recently but there's been some changes in my life recently (quit my job, will be working part time in my new job etc ...) that mean I will be able to blog more hopefully, which means that for my next marathon cycle, I'll have a good record of my training and such.
Anyway, on to my first Marathon race report.
We left for Burlington, VT on Saturday around 9:15 after I had run 2 easy miles that morning and packed basically my whole life. I have a major packing problem, it's bad. We got to VT around 1pm and headed to the expo. I picked up my race packet and then watched a video of the course with my boyfriend and mom. Then we walked around the expo for awhile, I got a very nice sweatshirt and a few other things. After the expo, my mom decided she wanted to figure out where to park the next day so we drove down to the start and played around with the best place to park, the easiest way to get there avoiding traffic etc ... I wasn't sure if they'd drive me in the morning or if I'd take the shuttle from the hotel but we wanted to figure things out. Headed to the hotel to check in after. They had an indoor pool and hot tub so after we got settled in, we headed down there for awhile until my aunt arrived from Canada. My aunt got there around 4ish and we headed over to the mall and did some shopping. My mom was worried about me walking too much but I was fine.
Next up was dinner at UNOs as they have a good gluten free menu and I had been eating gluten free leading up to the race. I got a salad, gluten free veggie pizza and mashed potatoes. It was very good and I ate a lot which is usually really hard for me.
After dinner we had to stop at Kmart as I had forgotten peanut butter for my brown rice toast in the morning and we needed a cooler since our hotel rooms didn't have fridges. Then it was back to the hotel to relax for the night. Just hung out watching the Red Sox, some lacrosse and Roy Halladay's perfect game. I started trying to sleep around 9:30 after having a little crying spell about being nervous. I slept restlessly for the first 2 hours as our room had 2 double beds and the boyfriend and I tried to share one but it sucked. We ended up separating and then later switching so that I would have the better bed. I finally slept continuously from about 11:30pm-5:45am which was good.
Sunday morning, I woke up, tried to force down 2 pieces of brown rice toast and peanut butter (I only managed about 1 piece) and then I got dressed, put sunscreen on, drank gatorade, body glided etc ... We left the hotel around 6:40, parked easily and got to the start area by 7ish. I immediately used a porta potty and then we walked around some, just trying to stay relaxed and focused. Took some pictures (I'm with my mom in the first one and my aunt in the second).
Around 7:30 I used the porta potty again and then headed to the start line around 7:45 and found the 4 hour pace group. I talked to some of the other runners hoping to run around 4 hours and then we were off!
Mile 1: 9:39 - A little slow but it was crowded at the beginning and slightly uphill to start. I felt good, was talking and relaxed.
Mile 2: 8:54 - Made up the time, still going through the town with people out cheering.
Mile 3: 9:05 - On pace, feeling good.
Mile 4: 8:53 - I think this was a downhill heading out of town to the beltway which was so boring.
Mile 5: 9:03 - Just running along
Mile 6: 8:46 - A little too fast, which will hurt me later on. Took a GU Roctane at the end of this mile. I was also carrying a water bottle with Nuun and a propel packet in it.
Mile 7: 8:52 - Still too fast, out on the beltway.
Mile 8: 9:00 - Slight uphill, still feeling good and relaxed.
Mile 9: 8:45 - Back into town, tons of cheering. My mom got a picture of me
I was waving and smiling when I saw them here. I felt good.
Mile 10: 9:32 - Started feeling not so good, I got goosebumps, was freezing, felt out of it and started freaking out. I also had to pee really badly. Lost the pace group on purpose this mile since we were banking a little too much time I thought and decided I'd just use my own pace band that I had made.
10 Mile split - 1:29:52
Mile 11: 9:45 - Finally saw a porta potty just as I was about to pee my pants, also took a salt packet during my pit stop thinking it would help me.
Mile 12: 9:26 - Things continued to go wrong and I walked a little up a hill. Feeling really worried about how I was feeling and if I could do it. I was playing a mental game with myself already! Ugh, the lessons I will learn from this.
Mile 13: 10:08. Still not getting back to where I needed to be. In the woods now I think, with less support. Throw my water bottle away and start using aid stations and walking through them. Trying to tell myself to man up here.
Half marathon split - 1:59:40 - still on pace for a 4 hour marathon but slowly losing it. I'd be happy with sub 4:30 the way I was feeling.
Mile 14: 10:08. I could just not get it together.
Mile 15: 10:42. Included a huge hill on which I spotted my boyfriend, mom and aunt and started crying since I was feeling so defeated (my mom took the picture below before she realized I was crying, it's hilarious to me now). I wanted my gatorade from my mom and she didn't have it. They just told me to go don't stop. Apparently they felt awful because they just pushed me away but I needed it and started to feel better soon although I was doing 4 min run, 1 min walk for awhile after.
Mile 16: 10:56. Feeling better although not great, this part was mostly neighborhoods.
Mile 17: 9:57. Same.
Mile 18: 9:56. Still through neighborhoods, feeling okay, know that I can push myself to finish now and that I'm going to do it.
Mile 19: 9:48.
Mile 20:10:07
20 mile split - 3:10:06. I tell myself now that I can run 6.2 in an hour and will finish sub 4:15 and I'm going to try to get sub 4:10. I also stop walking as much. My right piraformis is killing me but whatever.
Mile 21: 9:47 - hard downhill into the bike path during this mile I think. It killed my quads.
Mile 22: 9:46
Mile 23: 10:06 - ok only about 5K left, I can do this.
Mile 24: 9:52
Mile 25: 10:03
Mile 26: 9:12 - Trying to finish strong, come into the finish area with tons of spectators. See my mom and aunt and go crazy.
. 2 miles: 1:48:22 (8:36 pace)
26.2 miles: 4:10:47 - almost sub 4:10 but not quite. I'll take it though.
Immediately start trying to walk through an incredibly crowded finish area. I wanted a diet coke and got that and then we started walking back to the car as I could not handle the crowds, it was not well organized at all IMO. To get to the car though we had to go up a few hills which sucked but the walking was good for me.
We got back to the hotel and I took a freezing ice bath and then a nice warm shower. We went to the Outback and I ate a ton of bread since I could finally eat gluten! Tasted soooo good.
Spent the rest of the day hanging out, had some Ben and Jerry's, relaxed and then had a restless night of sleep before we headed home Monday. I was sore until Wednesday and did my first post marathon run on Thursday.
So my first marathon is in the books and although it was full of ups and downs, I'm thrilled with it and can't wait to do another. I also have some reflections on training etc ... that I will try and post tomorrow.
Anyway, on to my first Marathon race report.
We left for Burlington, VT on Saturday around 9:15 after I had run 2 easy miles that morning and packed basically my whole life. I have a major packing problem, it's bad. We got to VT around 1pm and headed to the expo. I picked up my race packet and then watched a video of the course with my boyfriend and mom. Then we walked around the expo for awhile, I got a very nice sweatshirt and a few other things. After the expo, my mom decided she wanted to figure out where to park the next day so we drove down to the start and played around with the best place to park, the easiest way to get there avoiding traffic etc ... I wasn't sure if they'd drive me in the morning or if I'd take the shuttle from the hotel but we wanted to figure things out. Headed to the hotel to check in after. They had an indoor pool and hot tub so after we got settled in, we headed down there for awhile until my aunt arrived from Canada. My aunt got there around 4ish and we headed over to the mall and did some shopping. My mom was worried about me walking too much but I was fine.
Next up was dinner at UNOs as they have a good gluten free menu and I had been eating gluten free leading up to the race. I got a salad, gluten free veggie pizza and mashed potatoes. It was very good and I ate a lot which is usually really hard for me.
After dinner we had to stop at Kmart as I had forgotten peanut butter for my brown rice toast in the morning and we needed a cooler since our hotel rooms didn't have fridges. Then it was back to the hotel to relax for the night. Just hung out watching the Red Sox, some lacrosse and Roy Halladay's perfect game. I started trying to sleep around 9:30 after having a little crying spell about being nervous. I slept restlessly for the first 2 hours as our room had 2 double beds and the boyfriend and I tried to share one but it sucked. We ended up separating and then later switching so that I would have the better bed. I finally slept continuously from about 11:30pm-5:45am which was good.
Sunday morning, I woke up, tried to force down 2 pieces of brown rice toast and peanut butter (I only managed about 1 piece) and then I got dressed, put sunscreen on, drank gatorade, body glided etc ... We left the hotel around 6:40, parked easily and got to the start area by 7ish. I immediately used a porta potty and then we walked around some, just trying to stay relaxed and focused. Took some pictures (I'm with my mom in the first one and my aunt in the second).
Around 7:30 I used the porta potty again and then headed to the start line around 7:45 and found the 4 hour pace group. I talked to some of the other runners hoping to run around 4 hours and then we were off!
Mile 1: 9:39 - A little slow but it was crowded at the beginning and slightly uphill to start. I felt good, was talking and relaxed.
Mile 2: 8:54 - Made up the time, still going through the town with people out cheering.
Mile 3: 9:05 - On pace, feeling good.
Mile 4: 8:53 - I think this was a downhill heading out of town to the beltway which was so boring.
Mile 5: 9:03 - Just running along
Mile 6: 8:46 - A little too fast, which will hurt me later on. Took a GU Roctane at the end of this mile. I was also carrying a water bottle with Nuun and a propel packet in it.
Mile 7: 8:52 - Still too fast, out on the beltway.
Mile 8: 9:00 - Slight uphill, still feeling good and relaxed.
Mile 9: 8:45 - Back into town, tons of cheering. My mom got a picture of me
Mile 10: 9:32 - Started feeling not so good, I got goosebumps, was freezing, felt out of it and started freaking out. I also had to pee really badly. Lost the pace group on purpose this mile since we were banking a little too much time I thought and decided I'd just use my own pace band that I had made.
10 Mile split - 1:29:52
Mile 11: 9:45 - Finally saw a porta potty just as I was about to pee my pants, also took a salt packet during my pit stop thinking it would help me.
Mile 12: 9:26 - Things continued to go wrong and I walked a little up a hill. Feeling really worried about how I was feeling and if I could do it. I was playing a mental game with myself already! Ugh, the lessons I will learn from this.
Mile 13: 10:08. Still not getting back to where I needed to be. In the woods now I think, with less support. Throw my water bottle away and start using aid stations and walking through them. Trying to tell myself to man up here.
Half marathon split - 1:59:40 - still on pace for a 4 hour marathon but slowly losing it. I'd be happy with sub 4:30 the way I was feeling.
Mile 14: 10:08. I could just not get it together.
Mile 15: 10:42. Included a huge hill on which I spotted my boyfriend, mom and aunt and started crying since I was feeling so defeated (my mom took the picture below before she realized I was crying, it's hilarious to me now). I wanted my gatorade from my mom and she didn't have it. They just told me to go don't stop. Apparently they felt awful because they just pushed me away but I needed it and started to feel better soon although I was doing 4 min run, 1 min walk for awhile after.
Mile 16: 10:56. Feeling better although not great, this part was mostly neighborhoods.
Mile 17: 9:57. Same.
Mile 18: 9:56. Still through neighborhoods, feeling okay, know that I can push myself to finish now and that I'm going to do it.
Mile 19: 9:48.
Mile 20:10:07
20 mile split - 3:10:06. I tell myself now that I can run 6.2 in an hour and will finish sub 4:15 and I'm going to try to get sub 4:10. I also stop walking as much. My right piraformis is killing me but whatever.
Mile 21: 9:47 - hard downhill into the bike path during this mile I think. It killed my quads.
Mile 22: 9:46
Mile 23: 10:06 - ok only about 5K left, I can do this.
Mile 24: 9:52
Mile 25: 10:03
Mile 26: 9:12 - Trying to finish strong, come into the finish area with tons of spectators. See my mom and aunt and go crazy.
. 2 miles: 1:48:22 (8:36 pace)
26.2 miles: 4:10:47 - almost sub 4:10 but not quite. I'll take it though.
Immediately start trying to walk through an incredibly crowded finish area. I wanted a diet coke and got that and then we started walking back to the car as I could not handle the crowds, it was not well organized at all IMO. To get to the car though we had to go up a few hills which sucked but the walking was good for me.
Spent the rest of the day hanging out, had some Ben and Jerry's, relaxed and then had a restless night of sleep before we headed home Monday. I was sore until Wednesday and did my first post marathon run on Thursday.
So my first marathon is in the books and although it was full of ups and downs, I'm thrilled with it and can't wait to do another. I also have some reflections on training etc ... that I will try and post tomorrow.
Sunday, April 11, 2010
Weekly Recap 4/5-4/11
Monday 4/5 - 20 min Yoga for Runners and 35 minutes of abs and strength. Didn't have much soreness from the 19.25 miles the day before.
Tuesday 4/6 - 5.05 miles, 45:20, 8:59 pace. Did 6 hill repeats during the 2nd mile. Felt good. 15 minutes of strength.
Wednesday 4/7 - 45 min strength and intense foam rolling
Thursday 4/8 - 7 miles, 1:03:40, 9:06 pace. I ran the first 6 miles outside and then headed inside to my apartment's gym due to gastro issues. Bad move, the treadmill just aggravates my calf way too much, so instead of doing 4 on the TM and getting a total of 10 for the day, I only did 7.
Friday 4/9 - rest day!
Saturday 4/10 - 10.6 miles, 1:39:30, 9:24 pace. I dropped my Garmin on the sidewalk during the 3rd mile and it crapped out on me. Damn. I was improvising the route too and shooting for 10, so I'm glad I knew enough landmarks and the mileage from my apartment for them, so I got over 10 miles. I bought a new Garmin 310XT that afternoon. 60 min of power yoga and 20 min abs and strength in the evening.
Sunday 4/11 - 20.4 miles, 3:15:28, 9:35 pace. I felt decent during this long run. Headed out and it was overcast and pretty warm. I tackled about 4 hills in the first 5 miles and was feeling good. My foot had a nagging pain near the toes for most of the run though and I'm really hoping it's nothing like a stress fracture. I got down to the beach around 8 miles, ran about 2.25 miles out, stopped at CVS to buy a water to refill mine and the person in front of me had like grocery shopped in CVS and spent 100 dollars and took forever! That was an unexpectedly long break. Headed back down the beach, and then repeated the beach route again for mileage. I realized I had run a little more along the beach than needed when I got to my turn off spot with about 3 miles left, when the spot is 3.25 miles from home. Oh well, I'd run more. So I just ran until I got to the store past my apartment where I buy gatorade and that was 20.4 miles.
I feel awful though, my brother called twice during my run and I didn't answer because the number was weird. I rarely ever get to talk to him because he's stationed overseas (Marines) and I missed his calls. I want to cry because I really miss him and would have liked to talk to him. Ugh. I hope I get a call again soon.
Total miles: 43.1 miles, 6 hours and 44 minutes of running, 9:23 average pace
3 hours and 15 minutes yoga, strength and abs
Tuesday 4/6 - 5.05 miles, 45:20, 8:59 pace. Did 6 hill repeats during the 2nd mile. Felt good. 15 minutes of strength.
Wednesday 4/7 - 45 min strength and intense foam rolling
Thursday 4/8 - 7 miles, 1:03:40, 9:06 pace. I ran the first 6 miles outside and then headed inside to my apartment's gym due to gastro issues. Bad move, the treadmill just aggravates my calf way too much, so instead of doing 4 on the TM and getting a total of 10 for the day, I only did 7.
Friday 4/9 - rest day!
Saturday 4/10 - 10.6 miles, 1:39:30, 9:24 pace. I dropped my Garmin on the sidewalk during the 3rd mile and it crapped out on me. Damn. I was improvising the route too and shooting for 10, so I'm glad I knew enough landmarks and the mileage from my apartment for them, so I got over 10 miles. I bought a new Garmin 310XT that afternoon. 60 min of power yoga and 20 min abs and strength in the evening.
Sunday 4/11 - 20.4 miles, 3:15:28, 9:35 pace. I felt decent during this long run. Headed out and it was overcast and pretty warm. I tackled about 4 hills in the first 5 miles and was feeling good. My foot had a nagging pain near the toes for most of the run though and I'm really hoping it's nothing like a stress fracture. I got down to the beach around 8 miles, ran about 2.25 miles out, stopped at CVS to buy a water to refill mine and the person in front of me had like grocery shopped in CVS and spent 100 dollars and took forever! That was an unexpectedly long break. Headed back down the beach, and then repeated the beach route again for mileage. I realized I had run a little more along the beach than needed when I got to my turn off spot with about 3 miles left, when the spot is 3.25 miles from home. Oh well, I'd run more. So I just ran until I got to the store past my apartment where I buy gatorade and that was 20.4 miles.
I feel awful though, my brother called twice during my run and I didn't answer because the number was weird. I rarely ever get to talk to him because he's stationed overseas (Marines) and I missed his calls. I want to cry because I really miss him and would have liked to talk to him. Ugh. I hope I get a call again soon.
Total miles: 43.1 miles, 6 hours and 44 minutes of running, 9:23 average pace
3 hours and 15 minutes yoga, strength and abs
Sunday, April 4, 2010
Weekly Recap 3/29 - 4/4
Monday, 3/29 - 4 mile recovery run on the treadmill. 40:05, 10:02 min/mile. Felt good.
Tuesday 3/30 - Abs. Just a quick workout.
Wednesday 3/31 - A little bit of strength training.
Thursday 4/1 - 9 miles, outside. Gorgeous evening. Ran along the beach which was so nice. 1:20:56, 9:00 min/mile. Did some strength training too.
Friday 4/2 - rest day.
Saturday 4/3 - 9 miles at MP. Started out too fast, didn't eat before my run so I bonked ugh. Really had to push myself to finish but I did it. The last 3 miles weren't at MP though unfortunately. 1:19:26, 8:50 min/mile.
Sunday 4/4 - 19.3 miles. I was determined to have a negative split on this run and to feel strong through out after yesterday's run. I got up at 5:20, had a piece of brown rice toast w/ pb and got ready. Headed out at 6, ran 9 miles at around 9:50 min/mile pace, stopped back at my house to switch water bottles and pee quickly at 9.75 miles and then headed out for the rest. I had 1 bottle of propel/nuun for the first 9.75 miles, then had a GU roctane during my pit stop. Brought another bottle of propel/nuun for the next 9.25 miles and had a pack of sprots beans between 14-16 miles. The second half of the run averaged about 9:25 pace with the 19th mile being sub 9. I felt so good and strong. When I was done, I felt soooo accomplished. It's my longest run yet! 3:05:00, 9:37 min/mile.
Weekly mileage: 41.3 miles, 9:21 min/mile average pace
Tuesday 3/30 - Abs. Just a quick workout.
Wednesday 3/31 - A little bit of strength training.
Thursday 4/1 - 9 miles, outside. Gorgeous evening. Ran along the beach which was so nice. 1:20:56, 9:00 min/mile. Did some strength training too.
Friday 4/2 - rest day.
Saturday 4/3 - 9 miles at MP. Started out too fast, didn't eat before my run so I bonked ugh. Really had to push myself to finish but I did it. The last 3 miles weren't at MP though unfortunately. 1:19:26, 8:50 min/mile.
Sunday 4/4 - 19.3 miles. I was determined to have a negative split on this run and to feel strong through out after yesterday's run. I got up at 5:20, had a piece of brown rice toast w/ pb and got ready. Headed out at 6, ran 9 miles at around 9:50 min/mile pace, stopped back at my house to switch water bottles and pee quickly at 9.75 miles and then headed out for the rest. I had 1 bottle of propel/nuun for the first 9.75 miles, then had a GU roctane during my pit stop. Brought another bottle of propel/nuun for the next 9.25 miles and had a pack of sprots beans between 14-16 miles. The second half of the run averaged about 9:25 pace with the 19th mile being sub 9. I felt so good and strong. When I was done, I felt soooo accomplished. It's my longest run yet! 3:05:00, 9:37 min/mile.
Weekly mileage: 41.3 miles, 9:21 min/mile average pace
Sunday, March 28, 2010
Weekly Recap 3/22 - 3/28
I've been so busy with work the past few weeks and haven't been up to writing. I'm basically going to start just doing weekly recaps for myself and race reports when I race on this blog as I lack the energy/time to do much else these days but I'd like to have weekly recaps to go back and analyze for myself.
3/22 - Rest Day. Should have biked and lifted but I was too exhausted and still recovering from the week of work before as I had stayed at work until 10pm 3 times that week.
3/23 - 4.07 miles, 34:07, 8:24 pace. I felt amazing on this run and it just went so well. It was in the pouring rain and I actually love running in the rain, I find it fun and love hopping over puddles etc ... I also did Runner's World Never Get Hurt program, core work and foam rolling after my run.
3/24 - Rest Day. Left work early as I wasn't feeling well and came home and fell asleep until 7:30pm. Too exhausted to work out.
3/25 - 9 miles, 1:18:55, 8:47 pace. Nice run, gorgeous weather. I had a little foot numbness and tight calves but felt good overall. A little faster than my usual mid week runs but it wasn't bad.
3/26 - Rest Day.
3/27 - 9.2 miles. I had signed up for Tall Mom's Virtual Race, so I decided to do a 5K time trial in the middle of this run. Ugh, bad idea, it did not go well. I warmed up for 3 miles and then set my Garmin for a 5K, finishing in 24 minutes. I started out and just wasn't in the right mindset. I can't race unless I'm actually at a race. I finished in 25:34 8:13 pace, which is barely faster than my HMP but oh well. Overall, 9.2 miles, 1:21:35, 8:55 pace. It was cold out this morning too and I wasn't happy about that as I had put most of my winter running gear away and had to pull some of it out.
3/28 - 11.4 miles, 1:42:51, 9:02 pace. Awful run. I was supposed to do 12 but talked myself into 11.4. I felt awful, so tired. I can't believe my pace was 9 min miles, I felt like I was moving so slowly. But it's done and now it's time for stretching, a smoothie and an ice bath.
Weekly mileage: 33.6 miles
March mileage: 129.7 miles (I have one more March run)
2010 mileage: 352.3 miles
3/22 - Rest Day. Should have biked and lifted but I was too exhausted and still recovering from the week of work before as I had stayed at work until 10pm 3 times that week.
3/23 - 4.07 miles, 34:07, 8:24 pace. I felt amazing on this run and it just went so well. It was in the pouring rain and I actually love running in the rain, I find it fun and love hopping over puddles etc ... I also did Runner's World Never Get Hurt program, core work and foam rolling after my run.
3/24 - Rest Day. Left work early as I wasn't feeling well and came home and fell asleep until 7:30pm. Too exhausted to work out.
3/25 - 9 miles, 1:18:55, 8:47 pace. Nice run, gorgeous weather. I had a little foot numbness and tight calves but felt good overall. A little faster than my usual mid week runs but it wasn't bad.
3/26 - Rest Day.
3/27 - 9.2 miles. I had signed up for Tall Mom's Virtual Race, so I decided to do a 5K time trial in the middle of this run. Ugh, bad idea, it did not go well. I warmed up for 3 miles and then set my Garmin for a 5K, finishing in 24 minutes. I started out and just wasn't in the right mindset. I can't race unless I'm actually at a race. I finished in 25:34 8:13 pace, which is barely faster than my HMP but oh well. Overall, 9.2 miles, 1:21:35, 8:55 pace. It was cold out this morning too and I wasn't happy about that as I had put most of my winter running gear away and had to pull some of it out.
3/28 - 11.4 miles, 1:42:51, 9:02 pace. Awful run. I was supposed to do 12 but talked myself into 11.4. I felt awful, so tired. I can't believe my pace was 9 min miles, I felt like I was moving so slowly. But it's done and now it's time for stretching, a smoothie and an ice bath.
Weekly mileage: 33.6 miles
March mileage: 129.7 miles (I have one more March run)
2010 mileage: 352.3 miles
Thursday, March 4, 2010
Hyannis Half Marathon Race Report
1:49:02.
So why am I disappointed … I shouldn't be. I made it under 1:50:00 which was my 2010 goal. But I feel as though I didn't leave everything out there. I don't think I've learned how to race yet but I need to realize that that is okay, it is a learning process and this is only my second half marathon. I've really only been racing for the last 6 months as before that I never trained etc … and did not run consistently. So I've only been a trained runner for about 6 months and I've cut 7:21 off of my half marathon time. That's a good thing not a bad thing.
I did feel so so much better during this race than my last half marathon. So here's a race report, a few days later, so we'll see what I remember.
Saturday: Got up after not sleeping well the night before. I woke up nauseous twice randomly. Not fun. Dave and his friend had stayed up until 2ish playing video games but luckily I managed to fall asleep around 11. I got up and quietly headed out for an easy two miler. It was snowing lightly and it was very pretty and peaceful out. I was feeling good about my running. We headed out around 11 since I needed to go to the running store for a rain running jacket. Yep, I didn't have one and rain/snow was the Sunday forecast. After stopping there and a few other places, we headed down to the Cape. I was able to sleep some of the hour drive which was nice. Stopped by the Expo and picked up my number. It wasn't an overly impressive expo, a lot of running stuff for sale but not many free samples anywhere. Oh well. We headed to the hotel to check in and then spent some time in the pool/hot tub before going out to dinner.
We went to dinner at UNOs since they have a Gluten Free Menu and I'm currently GF. I had the cheese and tomato pizza which was pretty good and a salad. We ate early and just headed back to the hotel to relax and watch the Olympics. I managed to fall asleep around 10 and stayed asleep until 4. I woke up at 4 and couldn't fall back asleep until almost 5. Ugh.
But I got back to sleep and slept until 7am. Got up and made my waffle with PB (smuggled a toaster into the hotel room for this) and had some coffee. We headed out around 8:45 thinking we were only a 5 minute drive away and we'd be fine for a 10am start. Not quite. There was quite a bit of traffic and then we had to park far away so I had to decide at the car what to wear. At this point it was overcast but not too chilly, I ended up with capris, a short sleeve running tee, my new running jacket, and a headband. I bought cheap gloves when we got to the Expo since my hands got cold walking there. So we got there and it was about 9:30. I grabbed the gloves and said bye to Dave since he wasn't running. I headed to the porta potty line which moved dreadfully slow and I was very worried about missing the start but the porta potty was so necessary. Finally got in around 9:55 and then ran over to the start. This was not my plan, I had hoped to get a ten minute warm up in after the porta potty. Ooops. I was stretching in the jam packed starting area. There was literally no room to move around though. We finally got started around 10:08am.
Mile 1: 8:29 – my HR monitor was a mess this mile, it said my HR was 195 and kept saying HR too high over and over. Eventually it settled down. I knew there was no truth to it since I felt good and the mile was nice and easy until my stomach started cramping. Ugh. I just kept running through it. This mile was nice and flat but included a lot of maneuvering around people due to the crowded start.
Mile 2: 8:05 – Faster than I had planned at this point but I was feeling good. My running jacket was driving me absolutely crazy though. Bad choice. It kept riding up and I had my Sports Beans in my pocket along with gloves, so it was driving me crazy. My HR strap was bothering me too and I wished that I would see Dave to give it to him. I also wanted to take the jacket off but I couldn't since my fuel was in it and my ipod was in the little ipod pocket. Damn.
Mile 3: 8:01 – I honestly don't remember much about this mile.
Mile 4: 8:10 – I think the first water stop was during this mile, I managed to grab a water and keep running while I drank it. Feeling good and right on pace.
Mile 5: 7:58 – Ooooh, getting a little too fast at the beginning. But feeling good, some downhills here. I think we were along the ocean at this point but I don't remember much. It boggles my mind that people can remember intense details of their races, I just can't, I wish I could.
Mile 6: 8:17 - There was a hill here but not a bad one. I think I took some sports beans and there may have been water. Still feeling good.
Mile 7: 8:09 - I don't remember anything here.
Mile 8: 8:20 - I think there were some hills here.
Mile 9: 8:51 - I had to stop to take in some Sports Beans here, I couldn't eat, run and breathe at the same time. I was getting hot and really wanted to take my jacket off. There was a water stop here too.
Mile 10: 8:18 - Feeling good again, except for a minor stumble in which I twisted my ankle. Ugh. They had only a small part of the road for us to run on and it was right on the shoulder and crowded. I was worried for a second but my ankle recovered fine. Started to notice the pain from my blister here. It always feels like a rock is stuck in my shoe at that one spot.
Mile 11: 8:05 - There was a girl in her yard cheering us on while jumping on a mini trampoline. It made me smile and gave me some energy.
Mile 12: 8:34 - Unfortunately, I had to stop for sports beans again. Why, I don't know. I should have just kept running.
Mile 13: 8:10 - Almost there, I'm thinking I'm definitely going to be in the 1:48 range according to my Garmin.
Mile 13.1: 1:35:25 (7:13 pace) – I had a nice kick up the hill at the end, hitting 5:35 pace at one point and passing about 5 people which felt amazing! My Garmin measured this as .22 miles.
Final time: 1:49:02 (Race chip official time) 8:20 pace/mile
Garmin stats: 13.22 miles, 1:48:54, 8:14 pace/mile
It's so weird to me that my Garmin is less than the official time since I started it after the start mat. And my official time is usually a good 10+ seconds less than my Garmin. Weird, it must have been off that day but whatever! It's a 7+ minute PR and only :03 off of 1:48:xx, so I'll live. I'm much happier now looking back at it. Now it's time for the Marathon training to really begin!
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