Today's workout was 4x mile repeats. I started with a two mile warm-up, getting caught in a fairly severe rain/hail/wind storm. I figured my mile times would be pathetic trying to do repeats on the track in these conditions, so I diverted my workout to the treadmill at the gym. I didn't feel like I had much energy to start the first mile, so I set the treadmill at 6:15 pace, hoping it would be a good warm-up to get things moving and ready for more speed. I should have pushed myself harder, and I am regretting it now, because I think I underestimated my speed for this entire workout. I did the second mile at 6:15 as well, the third at 6:07, and the fourth at 6:00. The 6:00 pushed me, but not to the limit. I really need to know what I am ready to do in TOU. I know what I want to do, but I need to build the confidence to know that I can. I think I should have gone for two 6:00s and two 5:50s. Two mile cool-down in the rain/hail/wind...I had to get home somehow. Crazy weather today!
4 AM run this morning before work. I wish I had gotten in more miles this week...hopefully a few more tonight or tomorrow morning to add to the total...stressed because I always feel pressed for time. ARG.
Loop around SLC this morning. It felt hot for 10 AM in September, but I am not complaining...much, MUCH better than snow! Training is winding down fast...I have the big Yasso 800 workout planned for Thursday, then a couple more tempo runs, but other than that things are going to be nice and easy...if I survive Thursday...
Started at 8:15 pace, each repeat was divided into 10 mintue segments. 8 min. with no incline, the last 2 min. with increased incline to 5-6%. Increase speed to 8 min. pace, lower incline, and begin next 10 min.segment with 8 min. flat and 2 min. incline. Continue this pattern through 5 sets, incresaing speed each time, finishing the last hill repeat at 7:15 pace.
I am not necessarily training for a hilly race; just trying to spice up the workouts and increase the entertainment factor. I did this workout a lot in the winter when the treadmill was my best friend and when I was training for Heartbreak in Boston. It was fun to whip it out this morning, and it is good training to maintain/increase speed on hills rather than giving in to the natural tendency to slow down.
I took another short, easy recovery day today...but that is what tapering is for, right??? ;)
I will get a good rest tomorrow...no running, lots of SLEEP...this will be nice...definitely needed right now. I want to focus on getting adeqaute sleep all next week until the race. I am always tired, so if I really make an effort to sleep well, that should hopefully be a boost in the energy department on race day.
PS: I just pre-ordered "The Spirit of the Marathon" set to be released on October 7th. Can't wait!!!!
I felt so good running today...and I hope it continues through the week. I started at about an 8:20 pace and gradually increased speed throughout the run. I ran the last 20 min. at 6:40 pace and felt really good. 8.2 miles total / 60 min./ 7:22 average
5 more easy miles this morning @ 8:19 pace. my ipod died halfway through. bummer. good thing the run was short. two days to go...tomorrow will be a few easy miles and a few strides, and that should do it for the training. so excited.
I slept horribly last night, but who ever sleeps the night before a race? It was raining slightly when I got in my car to head to the buses, but it was very warm outside, so I wasn't concerned. I slept the whole way up the canyon on the bus, and that felt really nice. I was surprisingly relaxed when we got up to the starting area.
The guns went off and we were off on our adventure. There was one female ahead of me for about three miles or so, but I stayed right on her heels. She had all sorts of water bottle belts, headphones, gadgets, etc. hanging around her waist, and I think it was around mile 5 when her ipod dropped on the ground and she lost her pace. I didn't see her after that, and I was in the lead from there.
I ran with Julie Esplin (ended up taking 2nd) from mile 6 to mile 13. It was nice to have someone to run with for awhile and we helped each other maintain pace. She was going for "low teens in the 3s" and so we just tried to help each other out and enjoy the company. She had some cramping issues at 13 so she stopped to stretch, and I went solo from then on.
Although it was the end of the downhill, it was nice to come out of the canyon and get a little more crowd support. It is both energizing and terrifying to have people cheering you on as the first female. I had no idea who was behind me, so I ran scared for basically the entire race. I felt strong up to mile 19, and then started to feel the burn. I maintained pace, but was so worried about blowing up, and so worried about who was on my heels about to catch me. I decided worrying about it wasn't going do to any good, so I just tried to focus on getting through one mile at a time, staying calm and being smart about my pacing.
A nice rain shower miles 20-21. Around mile 22 or so, I met Jon, and he ran with me for a bit and was very encouraging. This was probably the point where I had the least amount of energy, but his encouragement really helped me to find a little bit more and helped me to keep going strong. I asked him if he knew the status on the 2nd place female, he said he wasn't sure but told me that nobody was super-close and that I could win if I kept pace. That was re-assuring, so I continued on.
Just before mile 25, there is a slight hill, and standing at the bottom of it was my family. When I saw them, I was so happy and excited, that the hill just breezed right by unnoticed. That helped a lot.
One mile to go, and I knew I had the race won, it was just a matter of meeting my original goal. I was really feeling it at the end, the fatigue was definitely there, but the excitement kept me going. I rounded the corner to the final straightaway, and a motorcycle came out in front and escorted me to the line. I really never expected anything like that to happen. Then I saw them put out the tape, and that is when my emotions took over. I was going to win the race. It was truly unbelievable to me. I crossed the line with an official time of 2:56:58.33.
Everything came together at the right time today, and I want to thank everyone who helped me get here and everyone who has been so supportive. This blog really is amazing. My new PR is 16 minutes faster than my old one, all since I joined this blog. Seriously, the advice, support, encouragement, and just overall motivation that I get from this is awesome. It's a good day today...and I made up for my two days off of work with a $1000 paycheck. Pretty sweet.
cross-training/running rest day. went out for a little over an hour on the bike. estimated running equivalent of 5 miles, but i could be off. it was a nice ride, very relaxing, it and got some different muscles working.
5.15 miles; 42:00 min./8:09. Left foot is giving me trouble...AGAIN! Will continue to take it easy through the week...
I am going to figure out my fall/winter race schedule sometime today so that I have some races to keep me motivated and some goals to keep my training alive. As of now, I have no more marathons planned until April 2009...Boston or Salt Lake.
i have a bunch of things going on today, so my run had to be short and fast. i decided to run my favorite 5 mile loop around sugarhouse. the goal was to make it back home in under 40 minutes, forcing me to maintain a sub-8 pace. it turned out to be a nice (although short) workout. i finished in 38:05, so my average pace was 7:37. the last mile was MP, @ 6:23. Loving this weather.