Let's go back 2 weeks... My last training run, was the awesome 8 mile race pace run... I skipped the next (last) week of running to let my tendonitis heal up in my leg. Race week came, and it was feeling great. No pain!
Race day....
We get parked, and begin to walk to the start line of the Oklahoma City Memorial run. It's a run I will never, EVER, forget. I knew the chances of rain were slim, but I didn't care. I was insistent on racing and finishing. The rain, began to poor. I was dressed for 50 degrees, and little rain. In other words a tank and shorts.... the wind blew harder, lightening light up the sky, and the cold rain fell. And it fell hard. I was still in high spirits. My leg was still feeling fresh, and painless, so I wrote off the weather.
The start time got pushed back 30 minutes do to severe weather. But my adrenaline held me strong. We found shelter in a local church that was kind enough to open their doors for us to stay warm....
15 minutes to start....
We get out in the windy cold rain, and make our way to the start line. Some how we got stuck in the 5k coral, and NONE of them wanted to let us through. I lost sight of my husband, and just kept pushing ahead... I finally got to the starting line around 9:00 pace group, and walked back to the 9:30 pace group. 1 minute.
I haven't run in 2 weeks. Everything is running through my head right now.
Fast forward to mile 3.....
I'm feeling strong, averaging about a 9-9:15 pace. I felt a little tweaking in my leg, but nothing that I couldn't run through. I ran the rolling hills feeling very confident. I get to around mile 4 and stop for a stinger, and some water and up comes my husband from behind. I was so happy to see him! We ran for about a mile together, and it's still pouring down rain. Creating lots of puddles. We're rounding the corner and there is a massive puddle right in the middle of the corner. I landed on my heal trying to avoid immersing my entire shoe. At that moment, I knew something was wrong. My leg was on FIRE! I couldn't take a step with out wanting to scream... I slowed down in the next mile to about 9:45. I kissed my husband, told him to go on, and stopped to stretch. I spent the next mile looking for a med tent- I was desperate. I finally (somewhere around mile 7) found one. I fought the hardest mental battle I've ever fought. To stop? Or not? I decided that I would stop to at least get some tylenol. When I stopped this time, and took a step, I KNEW that I could no longer run on my aching leg. I begin to melt in tears. I asked where I could get a ride to the start line. They kindly showed me where to find the shuttle buses that were taking the relay participants back and forth. I cried the whole way there. And my body slowly started reminding me that it was 46 and freezing rain. While I was running, I was very pleased with my attire. Now that I was limping slowly around in the rain it only made me sob a little harder.
I am here to tell you that making the decision to continue running and finish, verses stopping and taking a mental beating from yourself, is one of the hardest I've ever had to make. I could have continued in agony, causing more problems in my leg to finish with a terrible time. Or stopped in time to heal for another chance to run sooner. Either way I would have been devastated. I never thought that I would be as depressed as I was. I get down town, and I'm totally lost! I have no idea where we parked,I'm freezing, I'm hurting. So I walked. And I walked, and I walked. A homeless man felt sorry for me, and pointed me in the right direction. I walked a little faster.. And cried a little harder. Eventually I found a section of the marathon course and found a cop. Only to find out that I was really close. About an hour has passed from the time that I decided to drop out of the race. This only meant one thing. My husband should be finishing soon. And I was going to miss it! The thought of this made my tears stream a little faster..... Eventually I found my car, and got 3 extra layers of clothes on and sat in the car to warm up. Thinking of how terrible my experience was.
Finally my husband comes back to the car. I'm so excited to hear his time of 1:58:54. He not only met his goal of 2 hours, but exceeded it! HOOOORAY! He took a back seat to his celebration to embrace me and tell me that it is okay.
Here I am 2 days later, thinking of it all... Here are the thoughts that are crossing my mind now. " I'm happy that my knee is only tender. It's not excruciating pain." ... " I feel like crying" ... " I want to run" ... " Will I look like a wimp?" ....
I invested so much in this race. Miles, Money,Months. But I know that if I had torn something and kept myself from running 3 months I would have been more devestated!
D.N.F.(Did Not Finish) is by far the best thing I could have done. But the most ego crushing thing I could have done.
I ran so strong all season. I had no injuries. I rested when I needed to. I pushed my limits. I quit making excuses.... All to have an injury the last 2 weeks of my training and not reach any of my 3 set goals.
Now I will use my smarts, and friends advice. Rest, Recover, and Revenge. I will race again.... I WILL get my goal. All of them. If nothing else, I have learned from this. I learned that it isn't going to kill me to bow out of a race. I have learned that I have the best/supportive/wise friends..I have learned that no matter what, it's not the end of the world. OR my racing days. It's one race. I will recover, and come back strong! I will be a good runner, no matter what pace. I'll be a smart runner-- if that means taking a hit to my pride, to save my body, then so be it.
There you have it. My experience from OKC. I trained 4 months for this. Hopefully I can recover enough to get in one more half this season. IF not, then there will be more later. I know that for the summer, I'll decrease my miles. And just enjoy being a runner... A very early morning runner! I'll also take up extra yoga, and weight training classes. Running will be my "extra" activity for a few months.
Thank you. Thank you all for your continuous support...thank you for listening to me cry about this whole thing. The wisdom that has been passed on to me the last few days is priceless. I'm incredibly thankful for my husband and friends who have all been so amazing.
Showing posts with label OKC training. Show all posts
Showing posts with label OKC training. Show all posts
Tuesday, May 3, 2011
Wednesday, April 20, 2011
Creating Unattainable Goals
GOAL
–noun
1. the result or achievement toward which effort is directed; aim; end.
There you have it. The definition of Goal.
If it were something we do, or could do, already, it wouldn't be a goal. SO we have to SET goals. The ones that are unattainable. But, we have to do it with reason, and sense.
My first goal for running was set in January of 2010, to run the Tulsa Run. And finish. That gave me a whole year to start running and increase my distance. Of course if you've read more than 2 of my blogs you know, that that goal just snowballed in to goal after goal-- But my main thing was to set it, in a reasonable amount of time, and just have the goal of finishing!
Now my goals have changed. I would like to run a sub 25 minute 5k. I would like to run a 2 hour half marathon. And one day, FINISH a full marathon. I don't have to do them all RIGHT NOW. But just having that goal, and setting it helps to keep me motivated.
The best thing (for me) to do is take the plunge. To say I'm going to do (or attempt) it. And then register. Yep, figure out what race will be a "goal race" and register. That puts more investment in to the situation. The chances of backing our are slimmer if you've already committed yourself, and your pocket book to it.It's easy to shy away from publicly announcing or committing to your goals, in fear of not reaching it. That's a legit fear. But why let fear hold you back from reaching the goals you want to set for yourself and your life? Instead let the fear of failure be used as a motivator. And really, who cares if you don't get it on the first try? Really. Just keep trying, or reassess the goal.
Set goals with your friends, or spouse.Scott and I are playing with competition. He's faster than me. Period. But this season, I've trained much harder than he has. So, he thinks I might beat him in OKC, and since I've decided that I will try to omit the wordcan't from my vocabulary, I am sure going to try!
Knock out the pessimism, but keep the realism. I know that I haven't trained to run a 1:35 half marathon. I will not set myself up for failure, injury and defeat, knowing that isn't a realistic goal for me, and my situation! This time next year? Maybe! So my "unattainable" goal for this season is the sub(or really close) 2 hour half marathon. I physically am capable of running that fast. Granted... weather, nutrition, nerves, hydration,,mentality, race day all play a significant role in achieving this goal. But physically I am where I need to be to do this. I just have to hope and strive to get all the elements together! In all honesty, as long as I'm at or under 2:15 I'll be proud. To shave anything off a previous time is super exciting! I would be beside myself if I can shave at least 13 minutes, which would be about a minute a mile faster than my last half. So, I have my eye on the 2 hour prize, but I know that conditions may make it harder to attain. I also know that I don't HAVE to get it THIS RACE. There are other halves to race. So I'm certainly giving myself a little window, and wiggle room to allow for un-accounted situations to arise.
This was from my coaches email that was sent out this week. Great way to put things in a realistic perspective!
Run Real!
–noun
1. the result or achievement toward which effort is directed; aim; end.
There you have it. The definition of Goal.
If it were something we do, or could do, already, it wouldn't be a goal. SO we have to SET goals. The ones that are unattainable. But, we have to do it with reason, and sense.
My first goal for running was set in January of 2010, to run the Tulsa Run. And finish. That gave me a whole year to start running and increase my distance. Of course if you've read more than 2 of my blogs you know, that that goal just snowballed in to goal after goal-- But my main thing was to set it, in a reasonable amount of time, and just have the goal of finishing!
Now my goals have changed. I would like to run a sub 25 minute 5k. I would like to run a 2 hour half marathon. And one day, FINISH a full marathon. I don't have to do them all RIGHT NOW. But just having that goal, and setting it helps to keep me motivated.
The best thing (for me) to do is take the plunge. To say I'm going to do (or attempt) it. And then register. Yep, figure out what race will be a "goal race" and register. That puts more investment in to the situation. The chances of backing our are slimmer if you've already committed yourself, and your pocket book to it.It's easy to shy away from publicly announcing or committing to your goals, in fear of not reaching it. That's a legit fear. But why let fear hold you back from reaching the goals you want to set for yourself and your life? Instead let the fear of failure be used as a motivator. And really, who cares if you don't get it on the first try? Really. Just keep trying, or reassess the goal.
Set goals with your friends, or spouse.Scott and I are playing with competition. He's faster than me. Period. But this season, I've trained much harder than he has. So, he thinks I might beat him in OKC, and since I've decided that I will try to omit the word
Knock out the pessimism, but keep the realism. I know that I haven't trained to run a 1:35 half marathon. I will not set myself up for failure, injury and defeat, knowing that isn't a realistic goal for me, and my situation! This time next year? Maybe! So my "unattainable" goal for this season is the sub(or really close) 2 hour half marathon. I physically am capable of running that fast. Granted... weather, nutrition, nerves, hydration,,mentality, race day all play a significant role in achieving this goal. But physically I am where I need to be to do this. I just have to hope and strive to get all the elements together! In all honesty, as long as I'm at or under 2:15 I'll be proud. To shave anything off a previous time is super exciting! I would be beside myself if I can shave at least 13 minutes, which would be about a minute a mile faster than my last half. So, I have my eye on the 2 hour prize, but I know that conditions may make it harder to attain. I also know that I don't HAVE to get it THIS RACE. There are other halves to race. So I'm certainly giving myself a little window, and wiggle room to allow for un-accounted situations to arise.
"I heard a couple of you discussing race day plans this last weekend and hope everyone has come up with a couple of scenarios for race day:1 - Goal Time (perfect day)2- backup goal ( feeling ok)3 - just finishI know many of you are hoping for a sub 2:00:00 time and here are a couple other times2:05:00 - 9:32/ mile2:10:00 - 9:55/ mile2:15:00 - 10:16/mile"
This was from my coaches email that was sent out this week. Great way to put things in a realistic perspective!
Run Real!
Okc training- Week 14
I now know why we taper before racing.
After almost 4 months of training, I've hit the peak of my intensity! I'm feeling satisfied with my training, especially in comparison to last season's training.
My route 66 half time was 2:20:24. That's a 10:40 pace.
This weekend I ran 8 miles in 1:13- That's a little over 9:00 mile. And with the exception of my screaming IT band (we'll get there) I was confident that I could have maintained that pace for a measly 5 more miles ... What am I saying? I'm saying do away with boundaries. I just keep thinking this time last year, I hadn't even ran a full 5k with out stopping, and now, I am ready to shave 15-20 minutes off my first half. I'm not "bragging" per-say, but I'm am proud of all the dedication and hard work that I've put in to wanting this! And if anything I hope that it might one day INSPIRE someone to do away with the "can't" word- and hit unattainable goals for themselves! If you'd told me this time last year as I was huffing and puffing to run 20 minutes straight, that I'd be able to run a sub 8:00 minute mile 5k, I would have laughed and pulled out my "cant card" and flashed it in your face.
So,there ya have it. Don't hold yourself back.
This week was my first real experience with an injury. I started to see Dr. Chuck Zoellner at Zoellner Chiropractic after I started feeling some pings in my lower right back. I was injured there after a car wreck in 05' so I'm thinking it's just "flaring up". I then felt the twinging get stronger and down my leg to the outside of my knee. I took it easy, and got in to see him as soon as I could. He began using the Active Release Technique (A.R.T.) to loosen up my lower back muscles, and manipulate the muscles in my leg as well. He put me on a treadmill to do a gait analysis, and showed me ways to improve my running. Which in turn will actually make me a stronger/faster runner. He started the tread mill at a comfortable 9:30 pace, and I was then put at an 8:00 pace, and with the new running form, felt much easier to maintain! (Someone needs to send my heart the memo)
I have taken this much of the week off so far. I keep having to remind myself that the hard work is DONE. I am allowed to relax, recover and rest my muscles!! I will run our last long run Saturday, and call it good, and hope for the best in OKC.
I'm getting more than stoked for OKC! Everything is set in place, and ready to go. Which will be followed by a - much needed- week long vacation (Thank the Lord!!!!) with my family in Louisiana.
Yesterday was the 16 year anniversary of the bombing of the Murrah Building. I don't think I'll even be able to imagine how awesome it will be running in honor of so many fallen and innocent victims.
It's still so hard to believe that my season is almost over! I guess it's time to set some new goals eh? =) After vacation.
Run Healthy!!!!!
After almost 4 months of training, I've hit the peak of my intensity! I'm feeling satisfied with my training, especially in comparison to last season's training.
My route 66 half time was 2:20:24. That's a 10:40 pace.
This weekend I ran 8 miles in 1:13- That's a little over 9:00 mile. And with the exception of my screaming IT band (we'll get there) I was confident that I could have maintained that pace for a measly 5 more miles ... What am I saying? I'm saying do away with boundaries. I just keep thinking this time last year, I hadn't even ran a full 5k with out stopping, and now, I am ready to shave 15-20 minutes off my first half. I'm not "bragging" per-say, but I'm am proud of all the dedication and hard work that I've put in to wanting this! And if anything I hope that it might one day INSPIRE someone to do away with the "can't" word- and hit unattainable goals for themselves! If you'd told me this time last year as I was huffing and puffing to run 20 minutes straight, that I'd be able to run a sub 8:00 minute mile 5k, I would have laughed and pulled out my "cant card" and flashed it in your face.
So,there ya have it. Don't hold yourself back.
This week was my first real experience with an injury. I started to see Dr. Chuck Zoellner at Zoellner Chiropractic after I started feeling some pings in my lower right back. I was injured there after a car wreck in 05' so I'm thinking it's just "flaring up". I then felt the twinging get stronger and down my leg to the outside of my knee. I took it easy, and got in to see him as soon as I could. He began using the Active Release Technique (A.R.T.) to loosen up my lower back muscles, and manipulate the muscles in my leg as well. He put me on a treadmill to do a gait analysis, and showed me ways to improve my running. Which in turn will actually make me a stronger/faster runner. He started the tread mill at a comfortable 9:30 pace, and I was then put at an 8:00 pace, and with the new running form, felt much easier to maintain! (Someone needs to send my heart the memo)
I have taken this much of the week off so far. I keep having to remind myself that the hard work is DONE. I am allowed to relax, recover and rest my muscles!! I will run our last long run Saturday, and call it good, and hope for the best in OKC.
I'm getting more than stoked for OKC! Everything is set in place, and ready to go. Which will be followed by a - much needed- week long vacation (Thank the Lord!!!!) with my family in Louisiana.
Yesterday was the 16 year anniversary of the bombing of the Murrah Building. I don't think I'll even be able to imagine how awesome it will be running in honor of so many fallen and innocent victims.
It's still so hard to believe that my season is almost over! I guess it's time to set some new goals eh? =) After vacation.
Run Healthy!!!!!
Monday, April 11, 2011
Okc training- Week 13
Less than 3 weeks left until the OKC Memorial Marathon.
This past week was a good training week. I got all off wack with my schedule, but I got in all but one of my runs.
Monday- Recovery 4 miles
Tuesday- skipped
Wednesday-Track speedy 4.5. Yasso! THis was fun, I took my friend Amber to the track for her first time. She hated/loved me. =) But she did amazing!
Thursday- I intended to run this day, but I decided to take off.
Friday- Squeezed in a 2.5 recovery run. I was a little sore from track. This run was so hard. It was a slow run, but the humidity really got me. Didn't know what I was in for on Saturday, in comparison.
Saturday- LongSlowRun. 14 miles. We are suppose to keep our slow pace around 10:10. We didn't. It was under 10 for most of the run. It was hot, humid,and hilly.These combined=HARD. At mile 12, I was cooked. I was noodles. The last mile I started to walk-- I finally got back to a run at a slow pace, and jogged it in. Everyone struggled with this run! The first hot,long run of the season kind of sneaks up on us. Anyways, I felt got Sunday, minimal soreness, and good energy.
I also tried my first Ice bath after this brutal 14 mile run.
I had to really mentally prepare for this. The whole way home, I kept thinking about what the most effective way to do this would be. I got here, turned on the cold water, stuck a toe in and cringed. I stopped the water, and poured my bag of ice in. And got in. Slowly. Once I was in, I had to mentally, and physically relax. IT was hard, but once I stopped tensing up, I felt the ice start to work it's magic. I drank my warm coffee, as my body adjusted. I sat for 10-15 minutes(until ice melts) and got up and bundled up and got in bed to warm up, before taking a warm shower.
I guess it worked, I recovered great, and had no issues the rest of the day, or Sunday! So, now that I know I won't die, I'll probably make this part of my recovery regimen after all of my really hard runs and races.
Well, now, the tapering begins.
I think my shoes are getting a little worn down. I'm starting to feel things that I don't normally feel. This morning on my short recovery run, I felt a dull pain radiating on the outside of my right knee-- I'm not sure if this is due to increased intensity and miles, or if I should have my shoes examined.
I'm going to have it looked at professionally before the race to see what action I need to take. I'm so close to acheiving my goal, and race. I can't have any injuries popping up now! I've been injury free all season. And plan to stay that way!
Run Smart!!!
This past week was a good training week. I got all off wack with my schedule, but I got in all but one of my runs.
Monday- Recovery 4 miles
Tuesday- skipped
Wednesday-Track speedy 4.5. Yasso! THis was fun, I took my friend Amber to the track for her first time. She hated/loved me. =) But she did amazing!
Thursday- I intended to run this day, but I decided to take off.
Friday- Squeezed in a 2.5 recovery run. I was a little sore from track. This run was so hard. It was a slow run, but the humidity really got me. Didn't know what I was in for on Saturday, in comparison.
Saturday- LongSlowRun. 14 miles. We are suppose to keep our slow pace around 10:10. We didn't. It was under 10 for most of the run. It was hot, humid,and hilly.These combined=HARD. At mile 12, I was cooked. I was noodles. The last mile I started to walk-- I finally got back to a run at a slow pace, and jogged it in. Everyone struggled with this run! The first hot,long run of the season kind of sneaks up on us. Anyways, I felt got Sunday, minimal soreness, and good energy.
I also tried my first Ice bath after this brutal 14 mile run.
I guess it worked, I recovered great, and had no issues the rest of the day, or Sunday! So, now that I know I won't die, I'll probably make this part of my recovery regimen after all of my really hard runs and races.
Well, now, the tapering begins.
I think my shoes are getting a little worn down. I'm starting to feel things that I don't normally feel. This morning on my short recovery run, I felt a dull pain radiating on the outside of my right knee-- I'm not sure if this is due to increased intensity and miles, or if I should have my shoes examined.
I'm going to have it looked at professionally before the race to see what action I need to take. I'm so close to acheiving my goal, and race. I can't have any injuries popping up now! I've been injury free all season. And plan to stay that way!
Run Smart!!!
Monday, April 4, 2011
Okc training- Week 12
I'm a little sad that training is almost over :-( I've had a great training season. This week was a great balance of easy and intensity for me.
Monday- I was more than ready for a recovery run! 5 miles at 10:15(or so) pace, was just what I needed!
Tuesday- I wasn't ready for the track this week. I decided to go for the exact repeat of Monday's run. Perfect.
Thursday- 4 mile tempo (9:10) FLAT run.
Friday- 4 mile recovery run (9:46)
Saturday- Tempo 8 miler! HILLS HILLS HILLS HILLS!
Saturday's run has been the "one" that we've heard about all season. We knew that it was the hilliest course we'd do! And. It was! The weather was perfect, sun was shining, and I had a friend from out of town join me on my early morning mountain adventure. My friend Jeremy is training for LONDON marathon. Yes, London. He's super duper fast- So my little hilly 8 miler was nothing but fun for him, I'm sure! But it was nice to have different conversation, and his strength to help pull us up those hills. Whew! We did 8.15 miles in 1:15. Averaging us at about 9:15,maybe a little lower. While I felt like this run was really tough during the actual run, I felt great after, with little soreness and fatigue. So I guess I was in the condition required to accomplish it!
After chatting with friends about my goal time for OKC, I have decided I would like to get as close to 2 hours as possible! My last half was 2:20, so as long as I beat that, I'll be happy.
I'm getting more and more excited, the closer we get to May 1st! We have a hotel, and have registered. Now, we just wait and train!
Hope training and running is going well for you!!
Happy Running!
Monday- I was more than ready for a recovery run! 5 miles at 10:15(or so) pace, was just what I needed!
Tuesday- I wasn't ready for the track this week. I decided to go for the exact repeat of Monday's run. Perfect.
Thursday- 4 mile tempo (9:10) FLAT run.
Friday- 4 mile recovery run (9:46)
Saturday- Tempo 8 miler! HILLS HILLS HILLS HILLS!
Saturday's run has been the "one" that we've heard about all season. We knew that it was the hilliest course we'd do! And. It was! The weather was perfect, sun was shining, and I had a friend from out of town join me on my early morning mountain adventure. My friend Jeremy is training for LONDON marathon. Yes, London. He's super duper fast- So my little hilly 8 miler was nothing but fun for him, I'm sure! But it was nice to have different conversation, and his strength to help pull us up those hills. Whew! We did 8.15 miles in 1:15. Averaging us at about 9:15,maybe a little lower. While I felt like this run was really tough during the actual run, I felt great after, with little soreness and fatigue. So I guess I was in the condition required to accomplish it!
After chatting with friends about my goal time for OKC, I have decided I would like to get as close to 2 hours as possible! My last half was 2:20, so as long as I beat that, I'll be happy.
I'm getting more and more excited, the closer we get to May 1st! We have a hotel, and have registered. Now, we just wait and train!
Hope training and running is going well for you!!
Happy Running!
Monday, March 28, 2011
Okc Training- Week 11
Turn up the heat!!!
Monday- Recovery(ish) run. Easy run at Lafortune with my friend Amber, who is training for her "wedding marathon"
Tuesday- Track work. This was intense. We did 1200's I didn't do a good job AT ALL, of keeping track of what we did. But it was intense, and my lungs were on fire.
Thursday- Tempo run. Now, tempo runs usually are a faster pace,(3-5 miles) anywhere from 45-90 seconds faster than your LSR pace. So for me, mine should be about 9:10. Well that is an acceptable and do-able pace when running hills mixed in with it. Which is normal! Let me tell you something. Runners are the pushiest, peer pressuring, and believing in you-ist people I've ever met! I was set on 5 mile, hill/tempo run. Nope. What I did was a 7 mile hill- more like mountain- 8:39 average pace tempo/hill/mountain run. O.M.G.
Friday- Suppose to be a recovery run. I was actually looking forward to this run, but it ended up not working out. I rested instead. My legs were super sore!
Saturday- 14 mile LongSlowRun. I was SOOOOO looking forward to this run! My legs were pretty sore, and certainly tired! We managed to keep our pace around 9:45-10:00. Few hills in the mix, but nothing I couldn't handle considering my previous run. I actually felt really good for this run. I had to do a lot of preparing for it with music, nutrition, potty breaks... ETC.. When you're doing anything for 2 plus hours, there has to be some preparation involved.
So today is Monday. I'm feeling a lot less sore, and ready to run. I'm excited for a good, easy 4 miler! I will go ahead and skip my speed work out tomorrow, and just get in some miles. Maybe a 5-6 mile run, and hit the hills again on Thursday.
Week 11 definetly packed some heat! But over all I feel great! I had a little pain behind my knee (uppper part) thinking it's part of my hamstring, that was kinda tight that was bothering me after Thursday and at the end of my LSR on Saturday. It seems much better now!
Intense and happy running!!!!
Monday- Recovery(ish) run. Easy run at Lafortune with my friend Amber, who is training for her "wedding marathon"
Tuesday- Track work. This was intense. We did 1200's I didn't do a good job AT ALL, of keeping track of what we did. But it was intense, and my lungs were on fire.
Thursday- Tempo run. Now, tempo runs usually are a faster pace,(3-5 miles) anywhere from 45-90 seconds faster than your LSR pace. So for me, mine should be about 9:10. Well that is an acceptable and do-able pace when running hills mixed in with it. Which is normal! Let me tell you something. Runners are the pushiest, peer pressuring, and believing in you-ist people I've ever met! I was set on 5 mile, hill/tempo run. Nope. What I did was a 7 mile hill- more like mountain- 8:39 average pace tempo/hill/mountain run. O.M.G.
Friday- Suppose to be a recovery run. I was actually looking forward to this run, but it ended up not working out. I rested instead. My legs were super sore!
Saturday- 14 mile LongSlowRun. I was SOOOOO looking forward to this run! My legs were pretty sore, and certainly tired! We managed to keep our pace around 9:45-10:00. Few hills in the mix, but nothing I couldn't handle considering my previous run. I actually felt really good for this run. I had to do a lot of preparing for it with music, nutrition, potty breaks... ETC.. When you're doing anything for 2 plus hours, there has to be some preparation involved.
So today is Monday. I'm feeling a lot less sore, and ready to run. I'm excited for a good, easy 4 miler! I will go ahead and skip my speed work out tomorrow, and just get in some miles. Maybe a 5-6 mile run, and hit the hills again on Thursday.
Week 11 definetly packed some heat! But over all I feel great! I had a little pain behind my knee (uppper part) thinking it's part of my hamstring, that was kinda tight that was bothering me after Thursday and at the end of my LSR on Saturday. It seems much better now!
Intense and happy running!!!!
Monday, March 21, 2011
Okc Training- Week 10
Week 10 of training...
Last week, I felt like I really took my running to another level. I ran a 12 miler, broke a 25 minute 5k, ya-de-ya-de-yada!
Monday- I was still feeling tight, and sore-ish from my race over the weekend. So I decided not to run. I wasn't going to skip the recovery run, but just move it.
Tuesday- I decided that I was going to do an easy run. The day was gorgeous. I decided to run against the sunset. Beautiful. I set out to run 4ish miles at a comfortable pace. I ended up going for about 6 miles. I felt great, except for my body! Mentally, it was there. I loved being out there. But my legs were very tired, and sluggish. I also decided to run this run un plugged. This is a whole new expierence for me. I had no music, or audio book or anything. Completely different. And I liked it!
Thursday- Tempo/Hills. I set out to do a quick 4-5 miles that morning. I was going to do a half mile warm up, and then 3-4 miles at a 9:00 pace.I got to mile 2 in to my early morning solo run, still only averaging about 9:30 pace, and decided. I just didn't wanna! -- I literally just turned the corner and came home. I didn't wanna run. I wasn't sore, I wasn't tired, and nothing hurt... I just didn't have it in me. So I listened.
Friday - Should have been another 3-4 mile recovery run. I skipped it all together. Still just not feeling it.
Saturday- After averaging an 8 mile week TOTAL, I was extremely nervous about running 9 minute miles for 8 miles. But, I KILLED IT. I ran so strong with my group. Felt great the whole time. Again, around mile 3, I needed to, well, oh shoot we're all runners, PEE. I needed to pee. I told my coach, I was going to run ahead to the Mc Donald's, and I would catch up. Little did I know that "catch up" meant run 7:10-7:30 for almost a mile. But I did, along with 2 other members of my group-- We caught the 9:00 paced group, and felt "relief" when we did. Thinking that this might take it out of me for the other 4 miles left, I was a little concerned, but nope! After popping a GU packet, and some water, I was good to go!
Moral of this week's story? L.I.S.T.E.N. to your body! It knows what it needs and wants. It know's how to compensate for what it's lacking. We just have to listen.
So, only getting 16 miles this week, was sad, but I also felt AMAZING on my 8 miler. After that run, I certainly have it in my realm of "attainable" to ask for a goal of 2:00 half. Maybe.
Run Happy, AND safe!!
Last week, I felt like I really took my running to another level. I ran a 12 miler, broke a 25 minute 5k, ya-de-ya-de-yada!
Monday- I was still feeling tight, and sore-ish from my race over the weekend. So I decided not to run. I wasn't going to skip the recovery run, but just move it.
Tuesday- I decided that I was going to do an easy run. The day was gorgeous. I decided to run against the sunset. Beautiful. I set out to run 4ish miles at a comfortable pace. I ended up going for about 6 miles. I felt great, except for my body! Mentally, it was there. I loved being out there. But my legs were very tired, and sluggish. I also decided to run this run un plugged. This is a whole new expierence for me. I had no music, or audio book or anything. Completely different. And I liked it!
Thursday- Tempo/Hills. I set out to do a quick 4-5 miles that morning. I was going to do a half mile warm up, and then 3-4 miles at a 9:00 pace.I got to mile 2 in to my early morning solo run, still only averaging about 9:30 pace, and decided. I just didn't wanna! -- I literally just turned the corner and came home. I didn't wanna run. I wasn't sore, I wasn't tired, and nothing hurt... I just didn't have it in me. So I listened.
Friday - Should have been another 3-4 mile recovery run. I skipped it all together. Still just not feeling it.
Saturday- After averaging an 8 mile week TOTAL, I was extremely nervous about running 9 minute miles for 8 miles. But, I KILLED IT. I ran so strong with my group. Felt great the whole time. Again, around mile 3, I needed to, well, oh shoot we're all runners, PEE. I needed to pee. I told my coach, I was going to run ahead to the Mc Donald's, and I would catch up. Little did I know that "catch up" meant run 7:10-7:30 for almost a mile. But I did, along with 2 other members of my group-- We caught the 9:00 paced group, and felt "relief" when we did. Thinking that this might take it out of me for the other 4 miles left, I was a little concerned, but nope! After popping a GU packet, and some water, I was good to go!
Moral of this week's story? L.I.S.T.E.N. to your body! It knows what it needs and wants. It know's how to compensate for what it's lacking. We just have to listen.
So, only getting 16 miles this week, was sad, but I also felt AMAZING on my 8 miler. After that run, I certainly have it in my realm of "attainable" to ask for a goal of 2:00 half. Maybe.
Run Happy, AND safe!!
Monday, March 14, 2011
Okc Training- Week 9
Week 9. WOW.
After my speedy 9 miles, I was making sure that Monday's run would be more recovery than it usually is. I made sure to keep the pace around 10 minutes(even though it's 10:40). I knew that if I didn't, I wouldn't work out the tension and soreness I'd accumulated. It worked like a charm!
Tuesday was the Mardi Gras fun run at Fleet Feet, down town. This was so much fun-- Even though I got lost, and ended up running an extra half mile, it was cool to run down town, in the rain. I replaced my speed work out with this run. But it was still a speedy run! -- Jennifer and I logged 3.5 miles in about 30 minutes.. So, I'd say it's a good trade off! I volunteered to walk in the parade and hand out beads and candy with some other FF'rs! Super fun!
Thursday - I decided that since I wanted to run the St. Patricks 5k, I would need to get a SLOW 12 mile run in somewhere.... How and I going to pin down someone for 2 hours to run on a Thursday? I decided I would try and get several people for different parts of the run. I had someone to run the first 6 with me, and the 2nd 6. Well, my girl ended up getting stuck with some school work, and couldn't make it! -- so, I decided, I could handle 6 miles on my own. I ran 3 miles out from my meeting spot with Ashley, who would be there for the back half of my run, and met back with Ashley. I actually ended up getting about 6.5 before she got there - She helped me finish out my run. I was extremely cautious to keep the pace around 10 minute miles. The first 2-3 miles I had to regulate, but I finally settled in perfectly! Chera let me use her garmin watch which aided in keeping my pace, and distance nicely! I finished the run feeling strong. I had no soreness the next day, and felt great for race day!!
Saturday was our St. Patricks day run. Scott has been wanting to get in a good 5k, before it gets too hot. He made plans to take off a little time at work and we spent the whole morning together. We raced- got some PR's- had a great breakfast- went for a long walk on riverside. Was FANTASTIC!!!
Back to the PRs.. I really had no goals, but to beat my last 5k time which is 29:43. The course was flat and the weather was PERFECT! It was a bigger race. There were lots of people there, the news was there, a lot of the special olympics were there. So this only means a big crowd cheering for you! My running mate, Ashley, wanted a 25 minute 5k. I immediately shied away from this idea. I told her " I'll hang with you until I can't anymore!" I knew that this meant, I pretty much had to stay at or under an 8 minute mile the whole time. And. I. Did. I settled in and stayed distracted...... I started thinking about things un related to running. My breathing was heavier than usual, but not absent. At the 4k mark, I had to keep talking myself in to keep going. I wanted to stop. Not walk, but stop. I wasn't hurting, just getting tired! -- I saw the finish line. Why walk now? I stared at the ground and kept the pace... I let go of the 25 minute goal, even though I had barely gone above 8's, I just wanted to get slower and slower. I look up and see the finish line even closer. I see the clock.... I'm about 50 yards out, and see that it reads 24 something... I didn't think twice before I TOOK OFF! Crossing the finish line I stop my watch and look down to see 24:56 -- and then I start feeling my body again. And the feeling of churning stomach gets stronger and stronger-- OMG AM I GONNA YAK?! It was close. Really close. But after about 30 seconds, I was golden. I found my husband and found out that he PR'd too! 23:30. He raced in his vibrams for the first time. He said he was happy with his time, but didn't feel the greatest during his run.
But we were happy with our times, and run after all.
I'm so excited to look back and see how far we've come! Last year I was doing the couch to 5k at this time. I'm not "bragging" - but I am proud of our accomplishments. It took someone else to be proud of their accomplishments to inspire me!!! I hope to inspire someone else. To know that YOU CAN DO IT. Whatever the goal is that you want, you can do it. It may not be to run a 25 minute 5k, but just finish. Just finishing in it'self it such an accomplishment! It may not be distance running, but just to run 5 miles! -- DO IT. The only person who will hold you back, is YOU. That's it. Put aside any doubt, and excuses, and get it done.
Run Inspired!
After my speedy 9 miles, I was making sure that Monday's run would be more recovery than it usually is. I made sure to keep the pace around 10 minutes(even though it's 10:40). I knew that if I didn't, I wouldn't work out the tension and soreness I'd accumulated. It worked like a charm!
Tuesday was the Mardi Gras fun run at Fleet Feet, down town. This was so much fun-- Even though I got lost, and ended up running an extra half mile, it was cool to run down town, in the rain. I replaced my speed work out with this run. But it was still a speedy run! -- Jennifer and I logged 3.5 miles in about 30 minutes.. So, I'd say it's a good trade off! I volunteered to walk in the parade and hand out beads and candy with some other FF'rs! Super fun!
Thursday - I decided that since I wanted to run the St. Patricks 5k, I would need to get a SLOW 12 mile run in somewhere.... How and I going to pin down someone for 2 hours to run on a Thursday? I decided I would try and get several people for different parts of the run. I had someone to run the first 6 with me, and the 2nd 6. Well, my girl ended up getting stuck with some school work, and couldn't make it! -- so, I decided, I could handle 6 miles on my own. I ran 3 miles out from my meeting spot with Ashley, who would be there for the back half of my run, and met back with Ashley. I actually ended up getting about 6.5 before she got there - She helped me finish out my run. I was extremely cautious to keep the pace around 10 minute miles. The first 2-3 miles I had to regulate, but I finally settled in perfectly! Chera let me use her garmin watch which aided in keeping my pace, and distance nicely! I finished the run feeling strong. I had no soreness the next day, and felt great for race day!!
Saturday was our St. Patricks day run. Scott has been wanting to get in a good 5k, before it gets too hot. He made plans to take off a little time at work and we spent the whole morning together. We raced- got some PR's- had a great breakfast- went for a long walk on riverside. Was FANTASTIC!!!
Back to the PRs.. I really had no goals, but to beat my last 5k time which is 29:43. The course was flat and the weather was PERFECT! It was a bigger race. There were lots of people there, the news was there, a lot of the special olympics were there. So this only means a big crowd cheering for you! My running mate, Ashley, wanted a 25 minute 5k. I immediately shied away from this idea. I told her " I'll hang with you until I can't anymore!" I knew that this meant, I pretty much had to stay at or under an 8 minute mile the whole time. And. I. Did. I settled in and stayed distracted...... I started thinking about things un related to running. My breathing was heavier than usual, but not absent. At the 4k mark, I had to keep talking myself in to keep going. I wanted to stop. Not walk, but stop. I wasn't hurting, just getting tired! -- I saw the finish line. Why walk now? I stared at the ground and kept the pace... I let go of the 25 minute goal, even though I had barely gone above 8's, I just wanted to get slower and slower. I look up and see the finish line even closer. I see the clock.... I'm about 50 yards out, and see that it reads 24 something... I didn't think twice before I TOOK OFF! Crossing the finish line I stop my watch and look down to see 24:56 -- and then I start feeling my body again. And the feeling of churning stomach gets stronger and stronger-- OMG AM I GONNA YAK?! It was close. Really close. But after about 30 seconds, I was golden. I found my husband and found out that he PR'd too! 23:30. He raced in his vibrams for the first time. He said he was happy with his time, but didn't feel the greatest during his run.
But we were happy with our times, and run after all.
I'm so excited to look back and see how far we've come! Last year I was doing the couch to 5k at this time. I'm not "bragging" - but I am proud of our accomplishments. It took someone else to be proud of their accomplishments to inspire me!!! I hope to inspire someone else. To know that YOU CAN DO IT. Whatever the goal is that you want, you can do it. It may not be to run a 25 minute 5k, but just finish. Just finishing in it'self it such an accomplishment! It may not be distance running, but just to run 5 miles! -- DO IT. The only person who will hold you back, is YOU. That's it. Put aside any doubt, and excuses, and get it done.
Run Inspired!
OKC training- Week 8
Oopsy, getting a little behind!
Week 8 was a great training week. I really have been trying to stick to my training regemin. It's WORKING. I do a slower run on Mondays. Speed work Tuesday.Tempo/hills Thursday, Long run Saturday.
Week 8 ended in a 9 mile tempo run. I was nervous about running 9 minute miles for this long. Here's how it is suppose to go.
1.5 mile warm up pace 9:30-9:45
6 miles at tempo 9:00
1.5 mile cool down 9:30-9:45 pace.
Right around mile 7( which was a half mile before our cool down) a running mate and I decided that quick trip looked too good to pace. We needed to tinkle (TMI I KNOW!) So we spring ahead of the group get in and out as fast as possible while our back coach stays behind waiting for us. We get out and he starts mapping out a plan for us to catch up.. WAIT, catch up!? Well, after all, they were slowing down, it was possible! -- So we ran our last 2 miles averaging around 8:15-8:30 pace. We almost caught them! I'll never forget this run. It had the biggest hill I've ever run. I like to call it Mount Galveston. My hands were almost frost bitten. and it was my first long run to average UNDER 9 minute miles. Oh, maybe I should mention that Coach Bobby, who wanted to "catch up", is 68. Yes, he's 68 years old! How incredible??
Each week, I'm feeling the effects of my training and conditioning. Sometimes it's hard hard work, but, it's so worth it. I wont always have the drive, time or ability to train. So I'm taking full advantage of it now! And LOVING IT!
Happy Running!
Week 8 was a great training week. I really have been trying to stick to my training regemin. It's WORKING. I do a slower run on Mondays. Speed work Tuesday.Tempo/hills Thursday, Long run Saturday.
Week 8 ended in a 9 mile tempo run. I was nervous about running 9 minute miles for this long. Here's how it is suppose to go.
1.5 mile warm up pace 9:30-9:45
6 miles at tempo 9:00
1.5 mile cool down 9:30-9:45 pace.
Right around mile 7( which was a half mile before our cool down) a running mate and I decided that quick trip looked too good to pace. We needed to tinkle (TMI I KNOW!) So we spring ahead of the group get in and out as fast as possible while our back coach stays behind waiting for us. We get out and he starts mapping out a plan for us to catch up.. WAIT, catch up!? Well, after all, they were slowing down, it was possible! -- So we ran our last 2 miles averaging around 8:15-8:30 pace. We almost caught them! I'll never forget this run. It had the biggest hill I've ever run. I like to call it Mount Galveston. My hands were almost frost bitten. and it was my first long run to average UNDER 9 minute miles. Oh, maybe I should mention that Coach Bobby, who wanted to "catch up", is 68. Yes, he's 68 years old! How incredible??
Each week, I'm feeling the effects of my training and conditioning. Sometimes it's hard hard work, but, it's so worth it. I wont always have the drive, time or ability to train. So I'm taking full advantage of it now! And LOVING IT!
Happy Running!
Thursday, February 24, 2011
Okc Training- Week 7
Are we on week 7 already?!
Really it's like week 5, due to the snow blizzard that hit, and set everyone back 2 weeks! But none the less, I'm feeling good about my training.
I'm becoming more and more conditioned with each week. I'm sticking to my "Recovery,Speed work,Rest,Tempo/hills,Rest,Long run Rest" Schedule, and it's working!
Saturday, I traded my long run for a 10k race -which I'll post soon! Again, I was surprised at the lack of soreness on Sunday. My recovery run on Monday, I wasn't sore, but I could certainly tell that my legs were tired. I ran strictly by feel, as I do on Mondays.
Starting Last week I gathered a running partner, and we decided to start in cooperating speed work outs regularly in to our training. I wanted to do Yassos, since it's easier to calculate, and keep up with. And. They work.
So, here's how it works.... Yasso's ...
5 minute warm up
2x800s (half mile)
400m active(walking) recovery (.25 mile)
Repeat for a total of 4 times
5 minute cool down
So, the object is to run at a nearly sprinting pace for 2x800s. What pace you ask? The way to figure it out, is by the marathon goal you'd like to finish in. So, even though I'm not training for a marathon, I'd like to hit 2:00 half marathon. So if I were training for a full it would be 4:00 hours( plus 20 minutes.) Making my goal to finish each split in about 4:20 seconds. The first time I did this about 4 weeks ago, it was a push to stay with in this time frame....
Last week was my 2nd time, and I was doing the Jenks bridge instead of the track, which made me have to sprint it 6 times to get the 2 miles of actual speed. Since it was a shorter distance, I decided to push the pace, since I was running shorter distance. My lungs were on fire, my stomach was churning, and my energy lever tanked... after about 3 splits, I decided that I wanted to be done.
Tuesday of this week, I went to the track to do the original yasso workout above. I was super surprised at how I different it was! My goal was to keep it under 4:15 which would put me running an 8 minute pace for half mile intervals..... I didn't make it above 4 minutes! And actually felt great!! My lungs really learned how to expand and allow more oxygen to my muscles, therefore allowing me to continue my work out with out as much fatigue! A lot less soreness this week too. I also tried one of those Gatorade prime drinks before my work out. I think this might have played a part on my performance! I WILL be using these again!
I said all that confusing blob of info to say this...... I'm getting conditioned with each week. I took some time off of doing yoga as much, just 1-2 times a week. Now I'm back at almost every day, and I can definitely feel a positive difference when doing this! I keep it to lighter lots of stretching on days I run. And days I don't run I'll do longer, and more intense routines. This works for me!
While I still have a tempo run to tackle today, and an 8 mile progression (starting at 10:10 and getting faster each mile) left to do this week, I am feeling great about my progress of training.
I hope you're setting and meeting your goals!
Happy Running!
And.
Run Happy!
Really it's like week 5, due to the snow blizzard that hit, and set everyone back 2 weeks! But none the less, I'm feeling good about my training.
I'm becoming more and more conditioned with each week. I'm sticking to my "Recovery,Speed work,Rest,Tempo/hills,Rest,Long run Rest" Schedule, and it's working!
Saturday, I traded my long run for a 10k race -which I'll post soon! Again, I was surprised at the lack of soreness on Sunday. My recovery run on Monday, I wasn't sore, but I could certainly tell that my legs were tired. I ran strictly by feel, as I do on Mondays.
Starting Last week I gathered a running partner, and we decided to start in cooperating speed work outs regularly in to our training. I wanted to do Yassos, since it's easier to calculate, and keep up with. And. They work.
So, here's how it works.... Yasso's ...
5 minute warm up
2x800s (half mile)
400m active(walking) recovery (.25 mile)
Repeat for a total of 4 times
5 minute cool down
So, the object is to run at a nearly sprinting pace for 2x800s. What pace you ask? The way to figure it out, is by the marathon goal you'd like to finish in. So, even though I'm not training for a marathon, I'd like to hit 2:00 half marathon. So if I were training for a full it would be 4:00 hours( plus 20 minutes.) Making my goal to finish each split in about 4:20 seconds. The first time I did this about 4 weeks ago, it was a push to stay with in this time frame....
Last week was my 2nd time, and I was doing the Jenks bridge instead of the track, which made me have to sprint it 6 times to get the 2 miles of actual speed. Since it was a shorter distance, I decided to push the pace, since I was running shorter distance. My lungs were on fire, my stomach was churning, and my energy lever tanked... after about 3 splits, I decided that I wanted to be done.
Tuesday of this week, I went to the track to do the original yasso workout above. I was super surprised at how I different it was! My goal was to keep it under 4:15 which would put me running an 8 minute pace for half mile intervals..... I didn't make it above 4 minutes! And actually felt great!! My lungs really learned how to expand and allow more oxygen to my muscles, therefore allowing me to continue my work out with out as much fatigue! A lot less soreness this week too. I also tried one of those Gatorade prime drinks before my work out. I think this might have played a part on my performance! I WILL be using these again!
I said all that confusing blob of info to say this...... I'm getting conditioned with each week. I took some time off of doing yoga as much, just 1-2 times a week. Now I'm back at almost every day, and I can definitely feel a positive difference when doing this! I keep it to lighter lots of stretching on days I run. And days I don't run I'll do longer, and more intense routines. This works for me!
While I still have a tempo run to tackle today, and an 8 mile progression (starting at 10:10 and getting faster each mile) left to do this week, I am feeling great about my progress of training.
I hope you're setting and meeting your goals!
Happy Running!
And.
Run Happy!
Sunday, February 13, 2011
Okc training- Week 6
So after running a total of 5 miles during the blustery week of week 5, I knew that I had to get in anything and everything this week!
I was feeling behind, and a little frantic. There was NO long run for week 5, which should have been a 7 mile tempo run. 1 Mile warm up at base pace, 5 miles at 9:00 mile, 1 mile cool down. I was feeling NERVOUS about this! So, I wasn't all that sad when we didn't have to do it.
Monday- I got in right under 6 miles.
Tuesday- I ran 2.5 miles AGAINST the artic air that was blowing round 2 of our snowcolyspse! So we turned around with the wind at our backs at took off back to the car. Figure that if we couldn't get any the 5 miles we wanted we'd push the pace. That counts for speed work right?
Wednesday- Snow, off.
Thursday- Usually would be tempo/hill runs but again, I was snowed in, and with my daugther.
Friday- I usually don't like to run the day before my long run, but I figured an easy 4 wouldn't kill me!
Satruday- We were scheduled for 10 miles. But since we all had issues getting our weekly miles in the past few weeks, they dropped it back to 8.
So this week, I had to work super hard to get in the miles, but i logged 21! -- I know to some this isn't many. BUT, my last training season, I only broke 20 miles in a week the last week of my training before my half! So I was excited about this..
Saturday..... I ran with my new group again. They are the 10:10 pace group for Long Slow runs! If you remember, I struggled with making the big move to a faster paced group, doubting my ability to do it.
Our first run we did was a monterous 8 mile hilly run averaging 9:45 pace. I finished strong, but still had my doubts. Yesterday, I ran another 8 miles with them. Averaging just under a 10:00 pace. It felt EFFORTLESS! We ran a few miles on riverside, and the rest downtown. I've never seen downtown so thouroghly before. It's absolutely stunning!!! Running through all of the buildings, seeing the sun peek over them was a sight for my eyes. Each water stop I just kept thinking, it's already time to pause? So I had the confirmation that I was right where I needed to be. Even with the down town hills, the run never felt forced. I'm happy for that!
Last season, I had to come home and stay in bed all day. Our long runs were usually a distance PR for us, so we were worn out!
Yesterday, I worked all day, and went out last night, and never felt any "physical" effects of my legs being tired or sore. A-MAZ-ING.
Needless to say, I'm happy about getting in some miles, and feeling satisfied with my choice to move .
Run Happy!
I was feeling behind, and a little frantic. There was NO long run for week 5, which should have been a 7 mile tempo run. 1 Mile warm up at base pace, 5 miles at 9:00 mile, 1 mile cool down. I was feeling NERVOUS about this! So, I wasn't all that sad when we didn't have to do it.
Monday- I got in right under 6 miles.
Tuesday- I ran 2.5 miles AGAINST the artic air that was blowing round 2 of our snowcolyspse! So we turned around with the wind at our backs at took off back to the car. Figure that if we couldn't get any the 5 miles we wanted we'd push the pace. That counts for speed work right?
Wednesday- Snow, off.
Thursday- Usually would be tempo/hill runs but again, I was snowed in, and with my daugther.
Friday- I usually don't like to run the day before my long run, but I figured an easy 4 wouldn't kill me!
Satruday- We were scheduled for 10 miles. But since we all had issues getting our weekly miles in the past few weeks, they dropped it back to 8.
So this week, I had to work super hard to get in the miles, but i logged 21! -- I know to some this isn't many. BUT, my last training season, I only broke 20 miles in a week the last week of my training before my half! So I was excited about this..
Saturday..... I ran with my new group again. They are the 10:10 pace group for Long Slow runs! If you remember, I struggled with making the big move to a faster paced group, doubting my ability to do it.
Our first run we did was a monterous 8 mile hilly run averaging 9:45 pace. I finished strong, but still had my doubts. Yesterday, I ran another 8 miles with them. Averaging just under a 10:00 pace. It felt EFFORTLESS! We ran a few miles on riverside, and the rest downtown. I've never seen downtown so thouroghly before. It's absolutely stunning!!! Running through all of the buildings, seeing the sun peek over them was a sight for my eyes. Each water stop I just kept thinking, it's already time to pause? So I had the confirmation that I was right where I needed to be. Even with the down town hills, the run never felt forced. I'm happy for that!
Last season, I had to come home and stay in bed all day. Our long runs were usually a distance PR for us, so we were worn out!
Yesterday, I worked all day, and went out last night, and never felt any "physical" effects of my legs being tired or sore. A-MAZ-ING.
Needless to say, I'm happy about getting in some miles, and feeling satisfied with my choice to move .
Run Happy!
Tuesday, February 8, 2011
I'm ridin' solo! P.R.
I spent most of the day yesterday looking for a running partner to run 5 miles with. The pressure of not running hardly any last week, and the snow coming in 24 hours to cover our grounds again, was building. I text most of my running friends, but as it turned out with my schedule and theirs, it just didn't work out.
If you've been following any of my training, EVER, you know that running solo has always been one of my mental blocks!
I was so desperate to get a run in OUTSIDE, that I decided to just get out there and do it! I found a semi clear spot. Turned on my audio book (which I HIGHLY recommend!). I decided that since I was on riverside, it'd be easy to map out my run for an accurate account of my miles. So I started my stop watch on my watch, and took off. I had planned to run to a familiar water fountain that I knew from previous runs was 4.6 miles to be exact. That was until.........
----- I'm running up to an intersection where a truck is blocking the crosswalk for me to pass, so I just began to slow down to come to a stop. He makes eye contact with me , waves, and backs up. What he didn't realize, was a car had pulled up so close to him, that her front fender was already so close to his bumper. It all happened so fast, that I just kept going. I felt a little twinge of guilt for not stopping. But I don't think I have any obligations (legally) to stop. I hear the lady yelling out of her window-- remember I never came to a full stop- and the yelling got louder. I can hear her through my earphones, but can't make out the words. And the words get louder at a full on screaming of " GET YOUR &^# BACK" and maybe a few more select words. At this point, I feel SCARED to turn around, but I see my turn around point. So I sped up and ran another half mile away from my car. Coming to a more secluded part of the trail, OUT of the sight of the angered women! I finally decided I needed to turn around and head back to my car, I knew that I was approaching about 3 miles out. I needed to get my daughter soon. So I turn around cautiously looking for the angry cigarette women. I see her pulling out, so I keep a steady pace a bit faster than comfortable.
I decided once clear, to Slow it down a little until the last half mile of my run. I then took off running as hard as I could keeping descent form. I stopped my watching looking down at a time of 50:30. ( logged 5.9) I thought maybe that was wrong, but it couldn't have been, I'd only had to stop it once while waiting to cross at the front part of my run.
I then started to take in all the accounts of my run, that might have made me average an 8:33 pace. -Which still looks WRONG to me-
It really is days like this when you are defined as a runner. I wanted it, so I got it! I wanted to work hard for it no matter what!
We wont talk about the fact that my new kicks are dirty :-( But all in all, it was so worth it!
Hopefully I'll get out tonight before round two of the blizzard makes it's way in town!
Run happy!!
If you've been following any of my training, EVER, you know that running solo has always been one of my mental blocks!
I was so desperate to get a run in OUTSIDE, that I decided to just get out there and do it! I found a semi clear spot. Turned on my audio book (which I HIGHLY recommend!). I decided that since I was on riverside, it'd be easy to map out my run for an accurate account of my miles. So I started my stop watch on my watch, and took off. I had planned to run to a familiar water fountain that I knew from previous runs was 4.6 miles to be exact. That was until.........
----- I'm running up to an intersection where a truck is blocking the crosswalk for me to pass, so I just began to slow down to come to a stop. He makes eye contact with me , waves, and backs up. What he didn't realize, was a car had pulled up so close to him, that her front fender was already so close to his bumper. It all happened so fast, that I just kept going. I felt a little twinge of guilt for not stopping. But I don't think I have any obligations (legally) to stop. I hear the lady yelling out of her window-- remember I never came to a full stop- and the yelling got louder. I can hear her through my earphones, but can't make out the words. And the words get louder at a full on screaming of " GET YOUR &^# BACK" and maybe a few more select words. At this point, I feel SCARED to turn around, but I see my turn around point. So I sped up and ran another half mile away from my car. Coming to a more secluded part of the trail, OUT of the sight of the angered women! I finally decided I needed to turn around and head back to my car, I knew that I was approaching about 3 miles out. I needed to get my daughter soon. So I turn around cautiously looking for the angry cigarette women. I see her pulling out, so I keep a steady pace a bit faster than comfortable.
I decided once clear, to Slow it down a little until the last half mile of my run. I then took off running as hard as I could keeping descent form. I stopped my watching looking down at a time of 50:30. ( logged 5.9) I thought maybe that was wrong, but it couldn't have been, I'd only had to stop it once while waiting to cross at the front part of my run.
I then started to take in all the accounts of my run, that might have made me average an 8:33 pace. -Which still looks WRONG to me-
- I ran solo- Therefore not needing to waste breath talking.
- I was scared of the lady!
- I was scared of being in a more secluded area.
- based on my first mile, I was running about 9:20 pace before I had to run for my life :)
- I had to get my daughter, so the pressure to get done was ON!
- I had about 2 half miles of close to sprinting speed.
It really is days like this when you are defined as a runner. I wanted it, so I got it! I wanted to work hard for it no matter what!
We wont talk about the fact that my new kicks are dirty :-( But all in all, it was so worth it!
Hopefully I'll get out tonight before round two of the blizzard makes it's way in town!
Run happy!!
Okc training week 5
........ Was pretty much non- existent!
Do to the blizzard, I only logged 5 miles last week. Monday I ran a perfect 2 (10mm) mile recovery run after my 8 mile run with my new group. I had soreness from the hills, and the faster pace, in different places that I've never had before. So the recovery run felt DIVINE, and got rid of any lingering soreness I had. I now know the meaning of recovery run. So........... the only other run I got was on a friends treadmill. A miserable 3 miles- UGH! Saturday's long run was canceled due to the snow and ice that covers the streets of T-town.
So there ya have it. I guess I took a RECOVERY week!
Run Happy!
Do to the blizzard, I only logged 5 miles last week. Monday I ran a perfect 2 (10mm) mile recovery run after my 8 mile run with my new group. I had soreness from the hills, and the faster pace, in different places that I've never had before. So the recovery run felt DIVINE, and got rid of any lingering soreness I had. I now know the meaning of recovery run. So........... the only other run I got was on a friends treadmill. A miserable 3 miles- UGH! Saturday's long run was canceled due to the snow and ice that covers the streets of T-town.
So there ya have it. I guess I took a RECOVERY week!
Run Happy!
Sunday, January 30, 2011
Me, and H3....Okc training week 4.
I had an epiphany last week. Trying to decide on staying in the slower group and be comfortable and GOOD at that pace. Or. Move to the next pace group and challenge myself.
I decided to take a run with the faster group to see what I could do. I was nervous, and uncertain...Until I completed last Saturday's run!
My original group was scheduled for 6 miles at 10:30 pace. My new group was scheduled for 8 miles at 10:10 pace. I know that 20 seconds doesn't seem like a lot. But when you're running for over an hour, it is.
I was in for a little surprise when I was informed of our route plan. YOW! We did some of the toughest ( run up steep hill, turn right run up more, turn left, a little more) hills I've ever run. I've heard about these hills before. I now KNOW about these hills. So that was about the first 4 miles or so. We came down hill, carefully, avoiding all of the sand left over from the ice, and my legs said "thank you".
At mile 5 I hit the water stop, popped an Accel Gel and finished the last 3 strong! While at the moment of climbing those hills, I was re-thinking my decision to run with this faster group (and my bananna I had for breakfast), I was more than satisfied with myself at the end of my run. And alive.
Recovery---- I'm a big fan of recovering. Do I mean go and sleep all day after you run your long run? No. Even though that's what I did in my first season of training. I mean have some protein imediately after the run, a nice big breakfast, tall glass of water/powerade, and maybe an ib profen if there is any inflamation. (Which I get after about 10 miles. The muscles have to recover after an extended run! So even after speed work and hills, this is so important!!!! So I grabbed a protein bar, a chocolate milk -believe it or not is WONDERFUL for recovery and a big bottle of water and drove home. High. I certainly had that runner's high that comes around every so often.
I rested for a bit.... I felt very energized and ready to take on the day. So, I did a little shopping,cleaning,cooking etc. Much different than my last training season of spending the whole Saturday in bed! I eventually relaxed for a little while with a cat nap and certainly crashed in to bed last night! Over all, I felt wonderful.
I'm a little sore today, but not in pain. Nothing a little light yoga wont fix!!!!
After evaluating how I felt after -physically and mentally- I decided that I will make this my home group.
I have had lots of seasoned runners, and coaches' support on this decision. I am taking their advice and doing it!!!
I decided to take a run with the faster group to see what I could do. I was nervous, and uncertain...Until I completed last Saturday's run!
My original group was scheduled for 6 miles at 10:30 pace. My new group was scheduled for 8 miles at 10:10 pace. I know that 20 seconds doesn't seem like a lot. But when you're running for over an hour, it is.
I was in for a little surprise when I was informed of our route plan. YOW! We did some of the toughest ( run up steep hill, turn right run up more, turn left, a little more) hills I've ever run. I've heard about these hills before. I now KNOW about these hills. So that was about the first 4 miles or so. We came down hill, carefully, avoiding all of the sand left over from the ice, and my legs said "thank you".
At mile 5 I hit the water stop, popped an Accel Gel and finished the last 3 strong! While at the moment of climbing those hills, I was re-thinking my decision to run with this faster group (and my bananna I had for breakfast), I was more than satisfied with myself at the end of my run. And alive.
Recovery---- I'm a big fan of recovering. Do I mean go and sleep all day after you run your long run? No. Even though that's what I did in my first season of training. I mean have some protein imediately after the run, a nice big breakfast, tall glass of water/powerade, and maybe an ib profen if there is any inflamation. (Which I get after about 10 miles. The muscles have to recover after an extended run! So even after speed work and hills, this is so important!!!! So I grabbed a protein bar, a chocolate milk -believe it or not is WONDERFUL for recovery and a big bottle of water and drove home. High. I certainly had that runner's high that comes around every so often.
I rested for a bit.... I felt very energized and ready to take on the day. So, I did a little shopping,cleaning,cooking etc. Much different than my last training season of spending the whole Saturday in bed! I eventually relaxed for a little while with a cat nap and certainly crashed in to bed last night! Over all, I felt wonderful.
I'm a little sore today, but not in pain. Nothing a little light yoga wont fix!!!!
After evaluating how I felt after -physically and mentally- I decided that I will make this my home group.
I have had lots of seasoned runners, and coaches' support on this decision. I am taking their advice and doing it!!!
Tuesday, January 25, 2011
I'm taking the brave plunge.
I ran with some new friends at Fleet Feet last night. I met another girl who runs in my current group H4a, which is 10:30 pace (for long runs).
I've had this internal battle going on inside my head. To stay, and be super comfortable, and "good" at this pace. Or to move to the next pace group (10:10) and push/challenge myself. I, of course want to be good at what I do. But I, also want to push and exceed new goals....
As I mentioned, I ran with some other runners last night, and met another girl who is going through the same mental battle. SO we decided on our 5 mile journey that we would move up together! Here's how I see it.......worse case scenario, I get there, can't hang, wait at the water stop for the slower pace group and jump in with them. Just a little punch to the ego-right?
Okay, so that's what it boils down to...... What if I get in the faster group, can't hang and have to move back to the slower group-- Would crush my ego.
I'm taking the gamble. I'm gonna do it, maybe at the expense of my little ego, but I think it's worth it!! And plus, now I have a friend who would go through the same thing. :-)
Wish me luck! I'll keep updating on what I think. I'm going to run with them Saturday morning for the first time. Looks like I'll be doing 8 miles Saturday at about 10:10 pace! Hoping the coaches stay true to the pace, this should be okay! We did 5 at about 9:45 pace last night, so 8 should be good! Fingers crossed!!!
Happy Running!
I've had this internal battle going on inside my head. To stay, and be super comfortable, and "good" at this pace. Or to move to the next pace group (10:10) and push/challenge myself. I, of course want to be good at what I do. But I, also want to push and exceed new goals....
As I mentioned, I ran with some other runners last night, and met another girl who is going through the same mental battle. SO we decided on our 5 mile journey that we would move up together! Here's how I see it.......worse case scenario, I get there, can't hang, wait at the water stop for the slower pace group and jump in with them. Just a little punch to the ego-right?
Okay, so that's what it boils down to...... What if I get in the faster group, can't hang and have to move back to the slower group-- Would crush my ego.
I'm taking the gamble. I'm gonna do it, maybe at the expense of my little ego, but I think it's worth it!! And plus, now I have a friend who would go through the same thing. :-)
Wish me luck! I'll keep updating on what I think. I'm going to run with them Saturday morning for the first time. Looks like I'll be doing 8 miles Saturday at about 10:10 pace! Hoping the coaches stay true to the pace, this should be okay! We did 5 at about 9:45 pace last night, so 8 should be good! Fingers crossed!!!
Happy Running!
Saturday, January 22, 2011
OKC training week 3
This was my group's 3rd long run. I missed last week due to sickness. And most of this week sucked!
I ran Wednesday morning for the first time in 8 days. Did 3 miles at about 11MM and felt "okay".
Tried to run on Thursday, did 2 miles at about 9 mm. Felt great running, but started coughing, and couln't stop! It was on the treadmill at the gym, and I think I got too hot. It was burning in there! I love the 25 degree weather.
So today, I was a little timid, not knowing what to expect. I did the 5 miles (10:18 pace) with the group, and ran an extra 2 with one of my coaches and a hand full of people. Finishing out at 7 miles in 1:12. SO when I finished I was MORE than trilled that I not only completed it, but felt GREAT!!
So happy to be back at it. I hated not running :-(
I stopped for some oatmeal and fruit, with a hot coffee, on the way home. Ate, and did a little under an hour of yoga. Talk about a perfect recovery!
Here's to many more healthy miles!!!!
Happy Running!
I ran Wednesday morning for the first time in 8 days. Did 3 miles at about 11MM and felt "okay".
Tried to run on Thursday, did 2 miles at about 9 mm. Felt great running, but started coughing, and couln't stop! It was on the treadmill at the gym, and I think I got too hot. It was burning in there! I love the 25 degree weather.
So today, I was a little timid, not knowing what to expect. I did the 5 miles (10:18 pace) with the group, and ran an extra 2 with one of my coaches and a hand full of people. Finishing out at 7 miles in 1:12. SO when I finished I was MORE than trilled that I not only completed it, but felt GREAT!!
So happy to be back at it. I hated not running :-(
I stopped for some oatmeal and fruit, with a hot coffee, on the way home. Ate, and did a little under an hour of yoga. Talk about a perfect recovery!
Here's to many more healthy miles!!!!
Happy Running!
Thursday, January 20, 2011
OKC training week 2
Was a bust...
Sickness. Everywhere! I got the one speed work out last week. And nothing to follow!
Hopefully this week will be better! I ran yesterday for the first time in 8 days. Felt okay. Took it really easy, keeping the pace around 11:00. I will run something more tempo'y today, hopefully. We have snow and ice on the ground, so I might have to treamill it. But I'm willing to do that! And of course Saturday is our LSD which will be 5 miles.
Next week will be GREAT! Mom is coming in to town, so I wont have to do any juggling with the baby, and scheduling! I'll participate in every group run I can!
Happy AND HEALTHY running!!
Sickness. Everywhere! I got the one speed work out last week. And nothing to follow!
Hopefully this week will be better! I ran yesterday for the first time in 8 days. Felt okay. Took it really easy, keeping the pace around 11:00. I will run something more tempo'y today, hopefully. We have snow and ice on the ground, so I might have to treamill it. But I'm willing to do that! And of course Saturday is our LSD which will be 5 miles.
Next week will be GREAT! Mom is coming in to town, so I wont have to do any juggling with the baby, and scheduling! I'll participate in every group run I can!
Happy AND HEALTHY running!!
Tuesday, January 11, 2011
OKC training week 1
Well last Saturday I ran with my new group for the first time! We're training at a 10:30 Long distance pace. SO that puts race pace around 9 minute miles. We were scheduled for 4 miles with the group. I ran with them, we got back to the store, and a handful of my group mates wanted to get a few extra miles- I was IN! We finished our first training run at 6 miles averaging about 10:18 per mile.
I only talked to the coaches and employees of fleet feet. SO I didn't make any new friends or recognize anyone I knew- I think our group is the largest one!
I stayed in the back where there was space, instead of trying to get through the herd! I was extremely comfortable (even with a few inclines) the whole run. Which is the goal......But. I'm thinking of moving up to the next pace group. This would put my long slow runs at 10:10 pace. So here's my dellima ....
your LSD (long,slow,distance) run should be really comfortable, and about 90 seconds slower than your goal "race pace" ...... If I move up to the 10:10 group,(which by the way is a MUCH smaller group!) I would have to set a goal to be faster! I'm sure about half way through training, after lots of speed work outs, Hill repeats, tempo runs I will be more prepared and comfortable at a 10:10 pace for 10 miles!
I think, I will stay with the H4A group for 2 more long runs and see how it goes.
Last season, I was training to get my miles up. I wasn't worried about what pace, each time we upped the miles, that was a distance PR for me.... I've kept a base of about 6 miles for the 6 weeks after the ROUTE 66, so I really don't have to worry about increasing the distance this time, and I guess I can focus more on the speed.
If you're training for something keep me updated!!!! I'll try to update each week, or more on mine! I have been doing throw back Tuesdays, which allows me to re-live my couch to 5k expierence! I am so glad I kept track of it! I didn't as regularly with my first half training. I wish I had.
Happy running!!!
I only talked to the coaches and employees of fleet feet. SO I didn't make any new friends or recognize anyone I knew- I think our group is the largest one!
I stayed in the back where there was space, instead of trying to get through the herd! I was extremely comfortable (even with a few inclines) the whole run. Which is the goal......But. I'm thinking of moving up to the next pace group. This would put my long slow runs at 10:10 pace. So here's my dellima ....
your LSD (long,slow,distance) run should be really comfortable, and about 90 seconds slower than your goal "race pace" ...... If I move up to the 10:10 group,(which by the way is a MUCH smaller group!) I would have to set a goal to be faster! I'm sure about half way through training, after lots of speed work outs, Hill repeats, tempo runs I will be more prepared and comfortable at a 10:10 pace for 10 miles!
I think, I will stay with the H4A group for 2 more long runs and see how it goes.
Last season, I was training to get my miles up. I wasn't worried about what pace, each time we upped the miles, that was a distance PR for me.... I've kept a base of about 6 miles for the 6 weeks after the ROUTE 66, so I really don't have to worry about increasing the distance this time, and I guess I can focus more on the speed.
If you're training for something keep me updated!!!! I'll try to update each week, or more on mine! I have been doing throw back Tuesdays, which allows me to re-live my couch to 5k expierence! I am so glad I kept track of it! I didn't as regularly with my first half training. I wish I had.
Happy running!!!
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