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Striders WRC 1/2 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: 28.00 Month: 77.00 Year: 2000.00
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
164.5755.805.001.00226.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.220.000.000.0010.22

another snow storm? ... but i beat it today! just started coming down as i was finishing up. but i have more running to do this evening...hopefully it has cleared off by then.

i am doing a little experiment this week. i usually carb-load before a marathon (2 days out) but don't really give it much thought, as my diet is always the same and i don't like to vary from it that much (over-did it for DesNews 08 and paid for it big time). sooo... i am trying to see how my body reacts to a carb-depletion then carb-load. one problem is if i completely cut out carbs during carb-depletion, there really wouldn't be much left for me to eat. so carbs from fruit and vegetables are still in, i just cut out all starchy foods/wheat/etc. so i have been eating tons of fruits and vegetables and almond butter and almond milk to supply the necessary calories. and today...bonked on my run. fuzzy head, dead legs, tingly palms. i am not sure if this is because i didn't eat enough yesterday or if i am just not storing enough glycogen because i am not eating many carbs with "substance". hmmmm. so i will add back in oats, buckwheat and ezekial on thurs. and fri. to ensure there is no bonking on saturday. then i will be able to see if i readily take up those carbs and feel extra-energized on saturday, or if i just feel the same, or worse. depending on the results, then i will decide how to best carb-deplete/load for SLC, if at all.

sorry, lots of rambling.

AM: 10.22 miles

PM: ...

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

some days don't go as planned...

driving to work... flock of birds (big birds) came out of nowhere...heading straight for my car. probably one of the scariest sights i have ever seen. there was nowhere to go and no way to slow down in time so....yes, i hit them. hard. 70 mph. it was horrible. i didn't think something like that would make me feel so bad. it's sad! but my jeep is sad too. it cracked my entire windshield and my rear-view mirror came flying off. i am glad i was alone because the passenger's side received a stronger bird impact and there was quite a bit of glass on the seat. scary! anyway, since my car is not really safe to be driving around, it has gone to the shop for repair. (i got pics first!!)... meaning no work today. luckily, it was only meetings and no classes so i am not in trouble for not making it in. ahhhh. i am out some $$$ though. so i was thinking, what are the chances of this happening???  i guessed they were pretty slim. but then i decided to consult youtube for the answer. and apparently it happens a lot. 

this was my favorite: http://www.youtube.com/watch?v=aeImwm02GRA&feature=related

some pics (beware, gross): 

From allies pics

From allies pics

From allies pics

From allies pics
and on a running note...10 miles

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Comments(10)
Race: Striders WRC 1/2 Marathon (13.1 Miles) 01:26:50, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

another great wintry race. actually, i was expecting it to be a lot more snowy/wet/cold. we were lucky the snow held off for the most part and the roads were clear. but the arctic wind after mile 9 made up for it. it was strong enough that it was literally blowing me off balance mid-stride. it ended up costing me a possible PR, but overall i was pleased with how the race went today.

 picked up james in the wee hours of the morning. drove through lots of wet, slushy, blowing snow, so i was prepared for the worst. then we got to ogden and it was clear and the roads seemed dry. super-long wait on a sauna-like bus...but it was good to be overly warm because once we were dropped off i was frozen again within 1 minute. of course i picked the ridiculously slow porta-potty line. seriously, it was like 3 to 1.  they announced "5 min. to start" while i was still in line. but i made it in and out quickly, threw off my sweats and made it to the start with time to spare. 

i saw christina gingras, but otherwise no others i recognized. a new face, sariah long was up front doing some strides.

we start, sariah takes off, i tuck in behind christina just to see what her pace is like. 6:05 pace. too much for me too soon, so i back off. my goal was to stay in the 6:15 - 6:30 range. enough to be competetive in the race, but not all out. 2 weeks to SLC...plus, let's be realistic, i can't run a half at 6:05 pace...

i actually felt really good, hitting the first mile in 6:14. i ran alone for most of the race, except for a stretch with cold boy (shorts, no gloves). this was during miles 4, 5, and 6. they both slowed down, so i broke away from them and ran alone the rest of the way. weather was still pleasant through 7 and 8, with just a slight chilly wind noticeable. then mile 9. then mother nature became very, very angry. and we said hello to one of the fiercest winds i have experienced in awhile. it was a super-cold wind, relentlessly blowing from seemingly every direction. difficult to get air when you are breathing hard, difficult to keep your head up. BUT...this is a race! keep going. miles 9 and 10 i definitely fell off pace, but i could tell i was gaining on christina. she was wearing bright blue asics speedstars (same shoes as me), so it was easy to spot her. mile 11. wind still there. still gaining ground. i come up right behind her at the mile 12 cone. (i take a moment to think about what i am thinking about when i see the mile 12 cone).  made it to the final turn and the finish was closer than i thought. she sped up. so did i. still even. still even. still even. THEN...she kicks! so i kick! ohhhhhhh and there is no kick today. she has quite a kick. she is a strong, strong runner, and that was confirmed when she wasted me to the finish line. .she ended up beating me by 1 second. i ended up taking 3rd overall, christina 2nd and sariah long 1st (by quite a large margin). unofficial...she ran a 1:22:XX (?? pretty sure, i'll update later), then christina 1:26:49 and me 1:26:50. as i said before, i was on pace for a PR until the dumb wind got the best of me. i need to toughen up if i am going to keep racing in utah. i should expect this weather, especially in a winter series.

splits:

6:14, 6:29, 6:33, 6:20, 6:16, 6:31, 6:38, 6:41,(enter wind),6:48, 7:12, 6:59, 7:29 (13.1)

6:38 average pace

 my shoes are very very muddy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.000.000.0010.02

today was one of the most pleasant and enjoyable runs i have been on since probably last fall. the weather had a lot to do with it, of course, but also i just felt really good. the air seemed really fresh and i didn't have my ipod. there are days when my music definitely makes things more enjoyable, but today it was nice to go without. also got in a lot of quality thinking time. i felt very well-rested and well-fueled, mostly because i overdid it yesterday on resting and eating :)  there was one point yesterday where i  was using green apple slices as "scoops" for almond butter...more often having more almond butter than apple. haha. seriously, way too much. probably not the best, but my body seemed to be craving it and so i try to give it what it wants (within reason). also, my "carb depletion" experiment from last week was a disaster, so it was nice to run and feel like i had energy again. in sum, a great day. 

10.02 miles. didn't get a time today...everything was messed up when i stopped my watch at an intersection and ended up clearing the splits. i would say it was around 1:20 / 8:00 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.502.000.000.0011.50

11.5 miles with a fast finish. there will be no more 14+ milers on weekdays until SLC. this week everything should stay right around 10, with a med-long run on saturday, then much easier next week. 

7:50 average pace (sloooooow uphills, fast downhills, 7:05 - 7:15 flats, 2 MP miles to finish) 

although my uphills were slow, they were faster than usual. i set two new sunnyside up records today. 6:55 to 13th east (usually around 7:15) and 19:46 to foothill (usually 20:30ish, previous record 19:55). 


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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

i have a spastic left leg! i am not sure what is going on but my leg was freaking out today. something on or near my shin is not happy and every few miles or so i would get this twinge/pinch/nerve/shock sensation and my leg would feel like it had gone dead/numb and it would completely throw me off stride. it happened probably 5 times throughout the run. this wasn't a painful sensation, but rather disturbing. it would last for just a split second, then go right back to normal. other than SLS, everything else felt good today. easy pace once again. 

 

http://www.youtube.com/watch?v=mOAs0ABII0s 

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.554.000.000.008.55

out and back course today - 4 miles out and 4 miles back - plus a short cd at the end. the 4 miles back were MP miles, with some stretches slightly faster because i was just feeling great today. maybe it was the weather...actually rain instead of snow. it smelled like worms and it felt like spring. i hope i can capture whatever i was feeling today and save it for race day. i am up way too late. goodnight. 

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Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

i felt great yesterday so i ran hard. and today...shin trouble was back. weird nervy thing again along with a very dull but lingering pain. i am icing it right now. icing seems to help it a lot.

so i decided to start tapering a bit sooner than i originally planned, with less miles this week than i was going for when the week began. i feel like i am on the border of overtraining, and if i fall over it i can't go back. so i would rather just be cautious about it. it has been a huge committment for me to run 10+ miles a day for the last 10 weeks...there were only a few days where i went less than 10 and i ran all my races untapered. so i feel great about my training and am surprised that i held up, because i wasn't sure how i would handle higher-mileage training. looking at my training log last year at this time - right before boston - my highest weekly mileage was 56 miles. that was my peak mileage! the rest were in the 35-40 range, sometimes dropping as low as 30. but this time i have not had a week below 60 so i am feeling good. BUT, i am also feeling tired, and i think my shin could be the way my body is telling me to back off. with only a week to go, i feel like it will be ok if i stop the 10-milers and just focus on pace, form and staying healthy.

ok...so now for my run. it was SO SLOW! i think i set a slow sunnyside up record....21:30 today as opposed to 19:46 on monday. i think my grandma passed me on the way up. i couldn't tell because relative to my speed, she was a blur. i was also passed by a lady with a twin jogging stroller, a cyclist with two flat tires, and a dog with no legs. yes, slow.

more icing tonight. hopefully i will get in a decent run tomorrow, although i am no longer planning on a 15 miler.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

i found a slightly faster gear this morning, but didn't push any harder than a 7:30 pace. i was actually only planning on 10 but felt good at the end so i went for 2 more. this was a good decision because it got me over 60. otherwise i would have been at 58-something and then i would have been all in knots about it today of when i was going to get those last 1.7 miles in. i have a VERY long to-do list today, so it's nice to have the miles in. if i finish everything and still have time for a run this evening, i may go back up sunnyside, just to seek a bit of redemption from yesterday. and if i don't get back out there, i will just have to be happy with the week...time to conquer all the mental challenges...

 12.05 miles / 7:53 overall pace

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

marathon week! yes....

so far the weather looks cold but clear. i can deal with a chilly start much better than a snowy race...especially because i will be hanging out at home for as long as possible. i only live a few blocks away from the start line, so if all goes as planned i will have heat and a private bathroom on race day. and considering devine's porta-potty issues, this is probably for the best.

not much to say about my run today. uneventful. pretty slow. perfect track meet weather. probably should have done 8. i put in extra hours at work instead. cautious.


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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.163.000.000.008.16

i finally found a faster gear today and was able to get in a nice pre-race workout. kept it very simple.

1 hour run with 2 x 10 min. @ 6:30 pace; 7:30 pace in between. just wanted to do some pace sharpening and remind my legs that race-day turnover needs to be much better than my running as of late. i felt really good - minor shin pain still but i am keeping the ice on it and i don't think it will be a problem...at least i hope!  easy for the rest of the week.

8.16 miles total / 60:00 / 7:21 average

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

9-1-1

major shin pain this morning. COULD have run, but it was painful...so, i came home...ice, ice ice, massage, etc. why now? 

i will go out again later to assess. maybe it was the shoes? i have been having trouble with it for a couple of weeks, but now it feels...not right. ohhhhhhhh man. hoping for the best.

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

i have been running sporadically since yesterday, in very short segments...too pathetic to log any real mileage. i am just trying to stay loose without further aggravating my leg. it's annoying to me that i have made it to this point and NOW it decides to start acting up. life can be funny sometimes. but i really think it will be OK - because i am taking care of it as much as possible, and because i am probably being overly-sensitive to it since it's right before the race.

i got the worst part of marathoning (imo) overwith today - packet pick-up. for some reason this is something i always just want to avoid. it stresses me out and i hate doing it. for one, it gets my nerves going for no reason, so in my mind i have a negative association with race expos. also, the crowds of runners/vendors/volunteers just about gives me an annurism. no, i am not high-strung...except at race expos. all the vendors trying to get you to try their magic potion engery drinks, over-priced souvenir running gear, crazy healing cream people trying to rub their secret formula on your legs, etc, etc. the boston expo almost killed me last year. but today i went right went it opened, and slipped in and out without too much damage.  

race t-shirt comment: SL has always been good at providing shirt sizes that are reasonable - the small is actually small, not adult-large-male-small. (+2)  the color is black. not my thing.(-1)

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

my countdown clock currently reads 18 hours 39 min. and 50 seconds until race time. so excited!

small-segemt wuss running still. shin has not improved, nor has it worsened.

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Comments(4)
Race: Salt Lake City Marathon (26.2 Miles) 03:04:04, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

OK, FINALLY race report time.

splits: 6:32, 6:40, 6:41, 6:37, 6:55, 7:10 (this was my downfall), 7:14, 7:07, 7:25, 6:59, 7:00, 7:08, 7:14 (half -1:31:XX), 6:58, 6:44, 6:56, 7:02, 6:55, 6:58, 7:04, 7:12, 7:01, 7:05, and 23:18 for the last 3.2 - i stopped getting splits - too much effort :)

split assessment: as you can see, i fell off pace (6:40) after mile 5, never to recover. for some reason i got trapped in a 7:00-7:15 gear. at first i was OK with it.  i purposefully slowed down a bit after coming out of the park because i was worried i had gone out too hard. i backed off for a few miles and then when i tried to get back into 6:40 gear, i could not. i averaged 7:01 for the race. the pace and my final time are my biggest frustrations right now. i was going for a 2:55, but seeing as i crossed the half at 1:31, i really didn't give myself a chance for that. i was worried about my shin, and just burning out in general...but if i would have stayed at 6:40 pace i think i could have held on enough at the end to pull off a faster time. learning!

so now for the actual race:

to start off, i am very lucky. shin pain was pretty bad yesterday morning morning. in fact, i was seriously questioning if i should take the risk and try and run through the pain. but honestly, nothing was going to keep me out of that race, so i decided to go for it and see what would happen. 

starting line: every part of me felt ready to run, minus the shin. i felt a dull pain with each left footfall for the first half mile or so, then i got distracted trying to figure out my placing in the race, and it went away altogether, never to return for the rest of the race. like i said, i am very lucky. either i found a way to numb myself to the pain, or my shin just decided to cooperate for me. i was half planning to cross the finish line with a fractured tibia, so i am very happy that everything held together. 

there was a problem with figuring out my position in the race - the full and half marathoners are running along the same route. i see many, many females ahead of me. FULL OR HALF? i don't know, i can't see their bibs. so i will just have to wait until the split to asses. the first split comes when the marathoners take a little detour through sugar house park. i see the half marathoners coming the opposite direction. mary ann is in first and is looking strong. (aside: another SOLID performance by mary ann. congrats to her!) ok, so we go through sugar house park and i count four women in front of me. but some could have already left the park so there is no guarantee that i am actually in fifth. a good estimate though, so i feel better. we merge back onto the course with the half...confusion again. the final split takes the half to the right and the full to the left. almost took a wrong turn here. the sign was huge. with giant arrows.but somehow i found myself confused. ?!?

i reach the half in 1:31:08. dang. if there is any chance for my 2:55, it is going to have to be a huge negative split. i do speed up after the halfway point, however, and i hold that speed for the rest of the race (well, mile 25.5). now i am going 6:58 - 7:05s. the stretch along van winkle seemed extra long this year, but it was when i was feeling my strongest so it wasn't too harsh. at one point along van winkle i passed a guy wearing white cutoff jean shorts and no shirt. that is quite the marathon outfit. he was moving at a good speed though, so i guess it works for him.

i was still feeling strong through mile 20, hitting the mile marker at 2:19:28. so all i have to do is close with a 40:30 10K and i can still break three hours (2:55 is lost at this point). i was feeling strong, and thought maybe i could do it. but why would i think that? i can't even run a 40:00 10K in a 10K, so why in a marathon? i don't know i was just hoping for the best at this point.

at one point between miles 21 and 22, i pass blonde lady, who seems to be cramping up. so now i think...ok, i am in 4th? i don't know, because people along the course have told me 6th, 5th and 4th. who is right?!?! guess i will find out at the finish line.

i head into liberty park, still feeling OK (not great, but my pace hasn't faltered). at this point there are marathoners, half marathoners and 5K runners (cooling down) all over the park. more confusion. mile 23 comes at the exit of the park. 5K to go. i think i have enough left, and still no trouble with my shin, although i am feeling my quads start to tighten up. the stretch along state street was brutal. i kept my pace, but i was sure digging deep. it seemed to go on forever and ever.

then, a bit of a mental break. i think it was somewhere close to mile 24 that i saw one of the funniest things i have ever seen in a race. all along the course there were different bands playing their tunes for the runners. it was fun to hear all the different styles of music throughout the race...jazz, bluegrass, classic rock, drums, etc. but mile 24 was just funny. it was one lady, dressed in black, playing a flute. flute!!?!? she was a talented musician and her flute-playing was very nice, but honestly, this is one of the most grueling miles of the race and our motivational music was one little flute. OK, it's really not that funny, but i was laughing so hard inside. maybe it was just my way of taking my mind of the race and my tightening legs.

mile 25 - quads are getting tighter, my head is getting fuzzy, and my pace is going sour. i think i  slowed to about 8:00 for maybe 600 to 800M, then i caught up to this crazy shirtless beanie boy who had passed me at mile 21. at the time he was moving at about 6:40 pace, high-fiving spectators, thanking all the policeman, shouting to other runners. he was quite enthusiastic. but when i caught up to him he was not doing well at all. he said he was completely drained; had nothing left. i told him i felt the same, and we decided to push each other or neither of us would have a strong finish. he sped up and i drafted. then we ran even for a bit, then he drafted. we caught a guy who was all cramped up and had slowed to a walk. beanie boy hollered at him to get moving, and told him to run with us. so the three of us ran together toward the union pacific building...we are so close! cramped man keeps grunting, sighing, growling, etc. he is really hurting. beanie boy keeps shouting crazy things like "i'm going to boston baby" and "keep moving, don't give up" he was quite loud, and i think the shouting was mostly for him, but it helped keep all three of us moving.

we hit the turn and that is when i see james. he runs with me for a bit. i ask him how his race went. he tells me to concentrate. i tell him i want to take my mind of everything that is going on, and that he should talk to me...about anything at this point, i don't care! so he does. then he tells me to take the corner and its only 200M. then he splits to the sidewalk so i could run through the finishing chute. 

 i crossed the line in 3:04:04. disappointed at the time, but very happy with my overall race. i felt strong all the way to 25.5, my shin and my leg were in one piece and not hurting at all, and i wasn't feeling extremely sore or queasy. i also thought i had taken 4th. my family said i was 5th or 6th. !!! they are funny. they were trying to count all the females, but since there was an over-abundance of half marathoners, i think they lost track somewhere.

so, i can look at this race in two ways:

1 (the bad): i didn't get my 2:55, and it wasn't a PR performance. i took 4th when i was going for 3rd. i finished at a 7:01 average pace when i was planning on 6:40. pathetic.

2 (the good): i feel good about my overall performance, my shin miraculously felt fine, i closed the race stronger than i had expected, and i felt like i ran a solid race; i just shouldn't have slowed to a 7:00 pace because it made it almost impossible for me to break that pace. if i just would have stuck with 6:40s i think i could have kept that pace much easier than slowing down and then trying to speed up again.

obviously, i can't expect every race to be a PR, but it is a little disappointing to set a goal and not reach it. ogden is in 4 weeks. hopefully i can recover quickly and be ready. 

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Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

i had to work early this morning, but i think it was for the best because it gave me a few more hours of recovery time. my quads were a bit tight yesterday, and it is still lingering into today, but otherwise no problems. i am feeling good. even my shin feels better. i think maybe i pounded it out enough that the problem fixed itself. :)

the other good thing about saving my run until this afternoon is that now i get to enjoy a beautiful day. it's so nice...dare i say hot?!?

congratulations to all the bloggers running in boston today. i saw the times posted on the discussion forum. awesome job to you all! what a great experience. and a great race for kara and ryan as well, they both did amazing...even though we didn't get to see the end!!!

one more piece of news (not running-related): it looks like i will be moving back to logan in the fall. i just found out of my acceptance to grad school at USU.

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.560.000.000.005.56

slow and easy sugar house loop. my shin is a little twingy, and my left quad bummed out on me a few times (noodle leg step every now and then), but otherwise i feel like i am recovering well. i did "snake" down the hill on 1300 E. just to minimize the impact. no watch.

so after thinking a lot about saturday's race, i think my perspective has changed a bit.

some thoughts:

* in my race report i mentioned that i fell off 6:40 pace and couldn't get back into it. i also said that i should have just held the 6:40 pace because slowing down to 7:00 threw me off and i couldn't speed up again. in hindsight, i really don't think i could have held a 6:40 pace for the race - or else i would have. the slow miles in between had nothing to do with it. in fact, i don't think i could have held a 6:45 pace either. i was in shape to run 7:00 miles, and i did. i slowed down to 7:00s because that was what my body was capable of. the pace felt natural - not strained, and not sluggish. i just expected that i could run 6:40s but really i was kidding myself.

* for all of my races this year i have been in this over-estimating-my-fitness-level rut. i have always been overly conservative about pacing and race times, but as of late it's just the opposite. MichelleL informed me that the course tool predicted my SLC time to be 3:02 - 3:10 based of my recent race times. this was dead-on with my 3:04.

* as i said in my race report, i was happy with the effort, although unhappy with the time. but i can't be disappointed in the time, because it was my best effort and a good indicator of my fitness level. i figured just because i had increased my mileage by almost double, that i was going to have a great race. but more goes into it than that. this next time around i need to do more big workouts that simulate racing, and not just rely on 10 miles a day to make me a fast marathoner.

* i can in no way consider myslef a 2:55 marathoner until i actually prove it on an honest course. TOU is easy/aided, and a lot of things went my way that day when normally i won't be that lucky. so i have a lot of work to do to get to the point where i am a 2:55-er, and even more to get down to that OTQ time

* the first race of the season is always a good learning experience - works out all the kinks, reminds my mind and body of the marathoning pain (the best pain ever),  and helps me asses and direct my goals for the rest of the racing season.

*** and one last note - i hope i did not give anyone the impression that my whole shin issue was just a big cop-out and an exuse for my time. there are absolutely no excuses from my shin - it felt fine and was a non-factor in this race. i ran my very best, and right now my very best is a 3:04:04. i accept that and now know what needs to be done to bring that time down.

 

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

well, i find the giant "PROOF" across my new photo rather funny, but it's the best i can do - and my old pic was stale...it's time for a change.

 9 miles today. faster than yesterday but still easy pace. 

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

my legs are finally starting to get some life back in them. sunnyside up was 20:35 today. not a record, but faster than i have done it in almost two weeks. still going easy. i don't think i will do a workout until at least saturday. 10 miles in 1:17:58 / 7:48 average 

i also got back into my core routine yesterday, after a week hiatus. it was nice not to do it for awhile, as planks may be the most uncomfortable exercise ever invented. but i think it has helped my form a lot, so i must endure. 

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

today was kind of disatrous. i was planning on a short run anyway, but i still barely fit it in. everything kind of crashed on me at once...getting ready for two finals next week, as well as two more the week after that, apratment hunting in logan, trying to register at USU and get my classes, TONS of registration issues which put me on phone and email chases all morning, preparing my lecture for my evening class which should have been done days ago, finally slipped in my run - horrible with stomach cramps, then work - my class ends at 11. i've had better days.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

last day of my recovery week. next week it's time to get serious again. 

the plan: next two weeks ~75 to 80 miles with some quality workouts. then ease up the third week as a quick taper for ogden. 

the goals: have been adjusted, although i am not sure what they have been adjusted to at this point. orignially it was 2:55 for SLC, then 2:50 for ogden. if all goes well in my training these next few weeks, i think a sub-3 at ogden is doable, but 2:50 is far beyond my reach right now. after ogden i am planning on a good two weeks of very easy running and full recovery before i really hit it hard in the summer. i hope to get in some solid 90-mile weeks this summer, but i need to stay healthy. DesNews will be treated as a hard torture workout, with no real goal time set for now. i am keeping my 2:47 goal for TOU, just so it will push me hard. i am not sure if it is realistic, but i will never know unless i push myself toward it. so TOU will be my focus through all my summer training - i am even more focused on it now that i know i will be living in logan.  because of my work schedule, it looks like the wasatch back is out for me, which makes me sad because that race is a blast...

about my run today, i kept the mileage down but ran harder than i have all week. 20:15 for sunnyside up (15 seconds faster than wednesday), 6:45s coming down into sugar house, then two little bursts of hard running to figure out what my hard pace is as this point. ran hard from 1900 S. to 1700 S. (.35 miles) at 6:00 pace. then easy from 17th to 13th, then hard from 13th to 9th (.55 miles) at 5:58 pace. 5:58 felt hard. i'll work on it.

at one point in my run i moved over for a girl going by on her scooter, and as i turned back onto the sidewalk i did this beautiful pivot move in some mud and fell right on my face. scooter girl stopped with this terrified look...like somehow she was going to have to be the one to nurse my injuries. i just laughed and told her i was fine, and started running again slightly embarrassed at my clumsiness. and i didn't even get a battle wound! nothing but a red face today.

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Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

deciding if i want to stay up (or wake up) to watch the london marathon. 2 AM on universalsports.com...oh, and martin lel has withdrawn from the race...

so even though this is sunday's entry, it's still saturday. tonight i went to the jazz game and it was rather pathetic. ok. REALLY pathetic. a fun night though, i guess. but now i have tons more to do tomorrow since i gave up 4 hours of my time for some entertainment that turned out to be not so entertaining. 

ok, now it's sunday...

i am a procrastinator! and it took me FOREVER to find an open hotel for the ogden marathon. i should have known...the race is sold out so it's only logical that all the hotels are as well. i finally found one but it's 6 miles away in riverdale. but i suppose 6 miles is better than driving from SLC the morning of the race, so i can't complain. there was one hotel open - days inn. but i stayed there last year and it was...a place i never want to return to again :)

if only the frontrunner went all night....

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.303.000.000.0010.30

new sunnyside up record 18:11...back down was 13:33. maybe i should start calling the downhill over-easy

as for the rest of the run, pleasant...although windy at times.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.101.505.001.0016.60

FINALLY got a big workout in today...it's been awhile. i did the same workout that i did on march 4

but there were a few changes from the suggestions i received last time - less rest between intervals, strides at the end, and no HR monitor.

DIAMOND WORKOUT

PHASE 1 - speed

warm-up: 2 miles - 8:20 pace

400M in 1:30 (6:00 pace) 1 min easy

800M in 2:59 (~6:00 pace) 1 min. easy

1 mile in 6:01  2 min. easy

2 miles in 11:58 (~6:00 pace) 3 min. easy

1 mile in 5:56  2 min. easy

800M in 2:56 (5:52 pace) 1 min. easy

400M in 1:23 (5:33 pace)

1 mile at 7:30 pace

PHASE 2 - find leg speed while fatigued

10 min. @ 6:15 pace

easy for a bit -  roughly 0.6 mile

5 x 30 second strides -paces: 5:10, 5:07, 5:08, 5:04, 5:02 - i pushed the last stride to 40 seconds just to really torture my legs (1 min easy in between each stride)

3 miles, slow and easy for cool-down



Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy. daylight for almost my entire run. nice. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

10.6 miles at a moderate effort. faster than yesterday, but still kept it fairly easy-paced. included some good uphill and downhill portions and really enjoyed the weather. allergies have subsided a bit. 

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
164.5755.805.001.00226.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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