Ran in Albany, Oregon today. Did 4 X 400M @ Marathon Pace and then did 5 X 100M sprints just for fun. Oregon is a beautiful place and it's a nice to be running in much cooler weather.
After my run, we headed off to Eugene to the track and field trials. It was an awesome day, especially the two most exciting races - women's 5000M and men's 10000M. Those runners are absolutely amazing and inspiring for what they are capable of doing. Both races were run very well, with dramatic and FAST finishes. A fun day all around.
Three easy miles around the Amazon Trail in Eugene. Sunday is usually my rest/cross-training day, but I couldn't pass up running just a few laps around this awesome trail. Last day of the trials and it was the most exciting day yet.
Began at an 8:19/mile pace. Ran 10 minute segments, increasing the incline to a 6.0 during the last 2 minutes of the set. After the 2 minutes, lowered the incline back down to flat, but increased pace by 8 seconds/mile. I did 5 sets (or 5 X 2 minute hills).
Tried to get more mileage this morning. Ran up through the avenues to the Capitol, then through Memory Grove Park and on to the City Creek Canyon Road. I went about 3 miles up that road before turning around. The first half of the run was all uphill, running about 9:30-10:00 miles. So of course the second half was much faster, and I went at tempo pace 6:50-ish) the last 5 miles of the run.
Ran a 7.5 mile loop around SLC and Sugarhouse. Stopped at Gold's Gym in Sugarhouse and did 3 tempo miles on the treadmill. Since I don't have any fancy GPS/watch/mileage/HR monitor, it is easier for me to get the pacing and mileage data on a treadmill. Here is the breakdown:
5.5 miles in 46.47 (8:30/mile)
3 tempo miles on treadmill in 20:01 (6:44, 6:44, 6:39)
Slow, easy run today. My legs felt very sluggish and heavy. I was going to add in a few tempo miles but I really wasn't feeling it and I don't want to push it because DesNews is in one week. Hopefully my legs will be feeling fresh again tomorrow- 800M repeats!
Deseret News Marathon (26.2 Miles) 03:18:53, Place overall: 3, Place in age division: 1
Marathon Pace Miles
VO2 Max Miles
Ok, so overall I was disappointed with the outcome of the race, because at the start, my legs/pace felt awesome. I felt like it would be a great day...but I ended up having to stop 3 different times at the honey buckets.
I am not sure why that happened, as I didn't add anything new to my diet and had the same race-day routines. You just never know, I guess. So here is the breakdown of the race: The first five miles I felt great, (6:41, 6:26, 6:25, 6:45, 6:51). Keep in mind the downhill is significant. The next few miles were filled with a steady climb up little mountain (7:45, 8:06, 7:53, 7:08); my pace was quite inconsistent.
Mile 10 is where the trouble started. My first of 3 "stoppage times". This one was 2:02. I was mad at this point because I dropped from 2nd overall female to 4th and I knew I had to make up ground. I re-found my pace and ended up passing 2 females to get back into 2nd place. I could see Rebecca Walter (1st overall) in the distance, about 1:30-2:00 ahead of me, and at times I felt I was gaining on her. However, I lost sight of her at about mile 11, and my new goal was to hold on to 2nd.
Yet another stop at mile 13, this time 2:06. The frustration was really setting in because it was throwing off my pacing and causing me to expend extra energy to catch up to the people who had passed me while I was stopped. I held on to 2nd place through mile 18. I was then passed by Megan Petersen due to my gradually slowing pace and intense stomach ache. It felt like an intense side ache through my entire core. One last stop at mile 19 of 1:47. I was very upset at this point and began doubting whether I should even finish. I became very unfocused and even more frustrated. I was in 5th place.
At mile 20, I started feeling better and focused on finding my pace again and getting back into the race mentally. I passed one female at mile 22, moving into 4th. From there, I realized my legs were feeling better than I had expected, so I picked up the pace, trying to maintain a 7:30 pace for the remainder of the race. At mile 25, the 3rd place female came into view. I started gaining on her and realized I may be able to pass her, as her pace looked to be slowing. I passed her just after mile 26, putting me in 3rd place if I could hang on for the next .2 mile. I had enough energy pick up the pace quite a bit for the last stretch, finishing in a time of 3:18:53.2/7:35 pace, 3rd place female overall.
So that is the summary of my race today. My fastest mile was mile 3 (6:25, downhill) and my slowest was mile 19 (8:16).
Sick. I could hardly eat anything after the race yesterday, which probably wasn't good. I was even having a hard time drinking water. My quads are surprisingly feeling fine; usually they are trashed after this race. This time it is my calf muscles that are a little tight, as well as a slightly sore right hip flexor.
I had to cut my run short today. I have a sharp pain in the bottom of my right foot that is causing some concern. The same thing happened after Ogden (except for it was the left foot). I was out for two weeks because I kept running on it. I learned my lesson because that injury wasted time when it didn't have to (I wasn't patient).
I can't afford to be out with an injury at this point, so I am just going to take it slow to get back into full training. I thought this problem may be my shoes, so I invested in a new pair, which didn't seem to help. When this happened to my left foot, I thought it might be Plantar Fasciitis. But it doesn't hurt to press on it and the pain is hardly there when I am walking. It is only when I get into a full running stride that is begins to scream. This same problem on my left foot was cured simply through rest and a lot of icing sessions. I am icing my right foot now, and will continue to do so throughout the week.
I think I may turn this week into a cross training week. TOU is on Setpember 20, and it is really important that I get back into my training cycle as soon as possible. We'll see how it is feeling tomorrow. Arg!
More foot pain today than yesterday...probably from my run yesterday and then 10 hours at work on my feet. Not good.
Bike: 40 min./11.2 miles
Elliptical: 20 min. / 2.3 miles
Total workout: 60 minutes / 14.5 miles
I just wanted to get my HR up to the level equivalent to my training. I think it was worked fairly well on the bike, but the Elliptical trainer was pathetic. Didn't do much in terms of cardio stimulation; only made me feel like my legs were swinging out of control and getting absolutely nowhere. I figure my average HR throughout the entire workout was the equivalent of running at about an 8:30/mile pace. So with 60 min. that puts me at about 7 miles for the day.