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jacksonville bank half marathon

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Location:

Seattle,WA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

  • 5/20 - beat the bridge 8k
  • 5/26 - magnuson series memorial day 5k
  • 6/16 - magnuson series seattle solstice 5k 
  • SUMMER - CNW all comers T&F series 
  • 7/4 - magnuson series summer spirit run 5k
  • 8/18 - magnuson series summer fitness day 10k
  • 9/30 - bellingham bay half marathon 
  • 10/13 - escalante canyons marathon
  • 11/25 - seattle half marathon 

Long-Term Running Goals:

qualify for the 2020 olympic marathon trials in ATL (sub-2:45

Miles:This week: 0.00 Month: 64.50 Year: 1849.50
TypeA8 Test Lifetime Miles: 170.00
Kinvara Test Lifetime Miles: 292.00
K9 Test Purpleberry Lifetime Miles: 287.00
Haunted Phoenix Lifetime Miles: 269.00
K9 Test Arctic Blueberry Lifetime Miles: 250.70
K9 Test Pinkerton Lifetime Miles: 244.00
Freedom Cut Me Loose Lifetime Miles: 252.00
Bubonic Plague Lifetime Miles: 365.00
Orange Splats Lifetime Miles: 219.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
249.000.000.000.00249.00
Walking 2016 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 on the beltline.

ATL --> JAX (driving...~6 hrs)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles on the beach in st. augustine with team ATC

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Race: jacksonville bank half marathon (13.1 Miles) 01:20:52, Place overall: 33, Place in age division: 12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

splits: 6:18, 6:12, 6:10, 6:04, 6:03, 6:06, 6:17, 6:10, 6:11, 6:06, 6:13, 6:12, 6:08, :36 

my race today was very similar to philly -- fairly conservative start, right where i wanted to be in the middle, and then shaky-but-hanging-on at the end. i'm now a bit closer to my goal of sub-1:20, but i'm bummed i didn't get it today. i really thought i would get it.

the opportunity was there, just like in philly -- ideal course (pancake flat), lots of competition, and good racing conditions (it was raining today but temperatures were nice). i also felt a lot more prepared today than i did in philly.

i ran with my teammate, jill. we were both looking for the sub-1:20, and we agreed after the race that our first 5k was overly conservative. we probably could have saved ourselves 20-25 seconds there and still hung on okay at the end. 

the 6:17 at mile 7 is a mystery, as we were rolling through these miles and it didn't feel like we had slowed down or let up on the effort at all. it was discouraging to see that because we thought were in a good 6:05 groove. jill ended up dropping me right around mile 12, but i stayed fairly close and finished 9 seconds back from her. the race ended with ~200m on the track -- ideally this provides a nice boost and an opportunity to throw down a good finishing kick, but i didn't have anything left. i think i fell back another 2-3 seconds from jill just on the track.

i will keep trying. my biggest goal in the short term is to get this right (right being 1:17-1:19). in order to do that, i need to be more confident at the beginning and go out a bit more aggressively. i also need be stronger in closing out the final 5k. it's looking like my next shot at it will be in new orleans at the end of february. 

a shout-out to richard fannin for organizing a fast field and giving so many people the chance to go for the OTQ. he had pacers for both the men and the women, and in total 27 men and 14 women qualified today. it was a really cool thing. if similar opportunities are available when 2020 rolls around, i hope to be in the mix. 

                                         
team soggy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy. peachtree/beltline

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy. beltline/peachtree

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy. shadyside to publix.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy out to the slugs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

ATC workout at piedmont park: 2 x 3 miles

1 - 18:15 (6:05 pace)

[~850m rec jog]

2 - 18:23 (6:08 pace) 

the loop was 2+ miles on the park road, then a loop + ~265m around the oval.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

slow

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off

Walking 2016 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

freedom path with james

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

ATC workout at the active oval:

5x (500m hill, 100m jog, 500m flat, 100m jog)

i didn't take any splits today (mostly due to mitten hands). every now and then we get these workouts with non-standard distances to focus less on the watch and more on just running hard. 

28 degrees. [humid subtropical climate]

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles out to emory with james. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy. splashy rain.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

ATC workout at the chattahoochee river:

5 mile tempo (400m rec jog) + 1 mile hard 

tempo: 30:54 (6:19, 6:20, 6:09, 6:03, 6:02) 

mile: 5:55

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

       

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 out to emory with james

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

freedom trail

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

ATC workout at the active oval:

6 x 800m (400m rec jog)

2:52, 2:46, 2:45, 2:44, 2:44, 2:43

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles with lindsay. piedmont + freedom trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. piedmont/peachtree. 

first snow day of 2016 -- the schools are closing early as an extra precaution. georgia is desperately trying to be a part of the blizzard that is slamming the east coast, but all it can muster up is some rain. i did not want a snow day today, or ever. if the schools use too many days now, it will end up cutting into [Spring Break '16]. it's very important that this does not happen! and the governor just ignores me.

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Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6 x 6 min hard / 90 sec easy. piedmont park + beltine.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

genie pyramid + georgia tech

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

over the weekend, i helped out with the atlanta track club's coaches clinic that they held for georgia's high school coaches. it was a series of talks on various subjects from shoe selection to nutrition to running form. i was able to listen to a few of the talks, and i was also able to sit in on a conversation with a sports nutritionist who is helping my OTQ teammates figure out their fueling needs for their upcoming marathon. 

in the evening, a sports nutritionist (krista austin) gave another talk to the elite team. the focus of the talk was less about eating well (which for the most part is common sense), and more about nutrient timing and the macronutirent composition for various meals (post-workout, pre-race, etc). 

ultimately what all of this provided me was a wake-up call on all of the little things that i need to adjust in order to perform better. it's not just about doing my daily running and hitting my workouts. that is only going to get me so far. sleep, recovery, nutrition, stretching, core, balance, strength work -- these are all elements that directly affect training and performance. all of these things help you become a better athlete in general, and it takes a strong, balanced body to be able to handle the training loads and stresses necessary to reach peak performance.  

for me, the little things are often neglected due to time constriants, but it's also just my general relaxation on good habits that i have slowly let go of over the years (for one reason or another -- mostly it's just because i'm a sad lazy sucker). 

so, the three biggest keys that i took away from this and intend to work on going forward:

1) more lean protein. i was a fairly strict vegetarian from age 18-24 (and for awhile i was vegan!). i've slowly started incorporating meat and more dairy back into my diet over the last few years, but i still eat a vegetarian diet most days of the week just by default on what i do/don't like to eat. analyzing my diet over a week's time, i'm severely lacking in the protein department. those calories are usually made up by consuming more grains. in general, these are good, whole grains: brown rice, whole wheat cous-cous, quinoa, etc. but here's where i really fail -- i love carby snacks like pretzels and granola. this isn't doing me any favors when it comes to body composition, so i'm committed to breaking my snacky habits and replacing more of my calories from grains with lean sources of protein. krista said this will absolutley make a difference in body composition, which in turn will help improve running performance. all of this came just a day after i read an interesting study that jake posted on twitter, so the timing was nice to bring it all together and really convince me that i should at least experiment with some changes. 

when i was running my very best times back in 2013, i was also the leanest that i have been over the past 4 years or so, and i don't think that was a coincidence. this is not to say that getting super skinny is the key to becoming faster, because it's not, and this was stressed in the talk. it's not about losing weight, it's about shifting body composition. fat --> lean muscle mass. losing too much while trying to keep up hard training is a recipe for injury and general tanking, even if times improve in the short-term. i have been there and i don't want to repeat that mistake. it's more just about cleaning up the things that i know i need to clean up. for example, i changed my breakfast to two hard boiled eggs and half an avocado as opposed to a bowl of oatmeal and a banana. i actually feel more satiated consuming the former, and i'm getting a lot more protein and fat instead of just straight carbs. it's just a matter of shifting around my percentages of macronutrients. i intend to continue to consume plenty of calories. :) 

2) timing of nutrients. i am the worst at this. i don't eat lunch, ever, because of my work schedule. i will usually eat a fairly big breakfast and then i don't eat again until the evening when i get home from work. i'm always ravenously hungry at this point and i end up consuming most of my daily calories in one meal to try and make up for the deficit from earlier in the day. krista called this "calorie backloading" and said it is not a good idea (i know this, i just never made an effort to fix it). 

so, i am trying to focus on getting a more steady supply of calories throughout the day (this week i have been snacking on things like almonds and blueberries -- my bus snacks!). krista also mentioned the importance of eating something before a hard workout or long run, and greatly stressed the importance of fluids and electrolyte consumption during the marathon (again, i'm the worst at this). she has worked with many athletes who were unable to consume fluids or calories on the run because it was too hard on their gut. over time, she trained them to be able to handle it by forcing them to practice it on every run. it really just comes down to being committed to it. i can train my body to take in more during long runs and races, but i have to be willing to put in the effort to practice it, and so far i haven't been interested.

3) "you have to get faster before you can go long" -- this is an ongoing project and an extreme exercise in patience for me, as i would run a marathon next week if i could. my coach has no plans for me to run the marathon until i'm truly running to my potential at shorter distances. that means getting back to the 17:30 range (and hopefully faster) for 5k, and breaking that ridiculous 1:20 barrier in the half. until i'm there, and consistenly running at that level, my marathons will be the same as they have always been (2:53-55 on a good day, and sub-2:50 on a great day). i want to go into my next marathon cycle with solid confidence in myself that 2:45 or better is obtainable. i think i can do that, but it's going to take more work in other areas first.

i have said this before, but i'll repeat it here -- running with the altanta track club is a unique opportunity that i probably will never come across again. WhatTheWhat, my coach has run in the olympics. she has trained and raced with some of the best in the world. she has seen it all. she knows sacrifice, hard work, dedication, etc. she could easily scoff at any of our various excuses about why things aren't going our way, but she doesn't. she just gently reminds us that our results are going to reflect our effort. we will get out of it what we put into it. she and andrew are two of the most committed and hard-working individuals i have ever met. they genuinely want all of their runners to succeed, but they can only do so much. 

really want to be good at running. i really want to reach my potential in the sport. but just wanting it isn't getting me anywhere. i need to start showing it by upping my committment level and truly working on all of the little things beyond just getting my runs in. i'm at an age where i think i have some of my best years ahead of me. the next 3-5 years are potentially the opportune time to really see what i can do. i've brushed up against what i think is my running potential, and i want to get back there and maybe push the limit just a little further. then i'll retire and start my paninis4cash business. 

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Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 with james, out to the slugs.

+strides

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

ATC workout at the active oval:

4 x [1200m (200 jog) + 400m (400 jog)]

1200m: 4:19, 4:11, 4:09, 4:10

400m: 78, 77, 75, 75 

i always have to shake off sleepy dust on that first rep, but otherwise today felt really good. i hit my target splits, and i rarely do that. (4:10-4:12 and 76-78)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

lullwater loop with lindsay.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles with james, out to the slugs again. 

today i have a new nephew (current score is nephews: 5, nieces: 0). his name is roman (pronounced mr. elsie zzzzzzzzzzzzzzzip). 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

ATC workout at piedmont park:

2 x 3 miles (600m rec jog)

17:44, 17:57

park road loop + ~1100m on the active oval

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles, out to candler lake.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
249.000.000.000.00249.00
Walking 2016 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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