ORN: Track night, 6 miles SLOW. I don't even want to talk about it. It was so hot and humid my body couldn't cool itself. Probably should have bagged the whole thing. We were supposed to do 10x500 with 300 recoveries; I did the first five then did 5x400 with a slower recovery. Just couldn't do it.
So I'll just sleep and start over tomorrow. Early run planned to escape the heat.
In other news ... I hear the new Louisville Marathon/HM course for the fall is being finalized, so hopefully that will be up soon.
New Saucony Rides and Omnis are out now, FWIW. Hey, these things are important.
Tuesday, June 3, 2008
Monday, June 2, 2008
Back blogging
ORN: Trails, 7 miles, 56 min.
Alright, this is my approximately millionth do-over for staying on top of blogging. Really, I'm going to do it this time. At least for a while.
It's an interesting time in my training -- about six weeks post-Boston and six weeks pre-ultra. Overdistance is just picking back up, with 17 miles yesterday. Since the marathon, I had done one 12 mile trail run and three 10 mile runs, but nothing much over 7 other than that. Lazy if you consider the fact I only took one day off in May. But, I wanted to let my body adapt to running seven days a week, and wanted to work on boosting my weekly mileage back up that way before upping the long runs. From the end of April, my weekly mileage was 29, 35, 52, 56 and 43.
The cut-back week last week happened mostly because I was racing on Saturday, my first 5k in almost a year. When I started running in May 2006, all I did that year (from September on) were 5ks. In 2007, I did 5ks (along with a 10k, 10 miler and HM) through the first half of the year, then did another HM and a full marathon.
Race report
The "Run for the L of It" is a little 5k in Downtown Louisville, sponsored by U of L's Alumni Association, and one I did last year. Last June I set my 5k PR at 20:41 on a hilly course and hot day, and off running about 25 mpw. That was the last 5k I did, although I talked about shooting for a sub-20 attempt from then on.
So this race has been on my calendar for several months for that purpose. It's small, it's flat, and well-timed. Plus the T-shirts are cool.
My twice-weekly speed sessions had been going well, including 5x1k (with equal time rest) the week before. In fact, during that workout I averaged 6:15 pace.
So I was feeling optimistic on the warm, muggy race morning. I found a great parking spot, finished my coffee, got my number and starting warming up. I did not feel snappy. The legs, despite having a fairly easy week previous, were a little dull. I did about 10 minutes of warming up with some pickups thrown in, and had resigned myself to a mediocre race with 15 minutes before the start. I saw a couple of friends who had come to cheer, which made me feel better. One is a regular running companion, and a sub-20 5k'er herself, and she had faith the goal was within reach.
After a somewhat silly start, with no recognizable starting line, I looked around to analyze the competition. Not many females there who looked in race-shape, so I figured I could place fairly high. One lady who looked competitive I overheard talking about running 6:45 pace, about 20 seconds/mile slower than I was hoping to do.
I was in the front two rows of runners when the gun sounded, and resisted (thankfully) the urge to stay with the front runners. I settled into my groove fairly quickly, and remembered the course fairly well.
As we got about a half-mile in, a young Derby City Athletic Club runner asked me what pace we were on. I said I wasn't sure, but I hoped it was around 6:30 pace. I remembered roughly where the one mile marker was -- only because the aforementioned friend (of sub-20 fame) and I ran through it in about 6:05 last year, which was WAY too fast.
But I didn't see it. I looked for it around 5:30 into the race, and then checked my watch again around 8 minutes.
"Uh-oh," I thought to myself. "Either I'm going really slow and they've changed the course, or there aren't any mile markers."
Around then a girl passed me -- one I had not seen at the start, but the only one ahead of me. I kept her in sight for a while.
As I passed the sole water stop, my watch read roughly 10 minutes. I felt like I was on pace or close -- thank heavens for speedwork -- and I had faith if I could hang in there I'd be fine. By then it definitely felt like work. Mentally I crossed my fingers and hoped the water stop was near the halfway point and I pressed on. The wind was rough in places; I could feel myself being blown aside. By now the only female in front of me was out of sight, and I knew unless she fell off pace I wouldn't catch her. I was already working hard enough.
For some reason, the part of this race beyond the water stop seems to go forever. During the half-mile following the water stop, I entertained the notion of quitting (as I do in most races, although I've never done it). Shortly after, though, I rounded another corner and began running back against the walkers still heading the other way.
A few more blocks and I was back at Eighth and Main, which meant I had four blocks to go before the last turn, so roughly seven or eight blocks total. I don't think I looked at my watch for a while, I just concentrated on making the blocks pass while maintaining pace and form.
I had also abandoned the watch because it was clear there were not splits to help me pace. Mental finger-crossing still ensued.
I took the last corner and could see the finish just two or three blocks away. I began to kick with what I had left, which probably wasn't much. I had glanced at my watch and knew I had scant time, although I don't remember what it was. I just told myself to find that next gear and hammer home. If I didn't make it, at least I'd be close.
About a half-block away, I realized the goal was within reach, and my friends were standing there cheering. I hit the finish in 19:30, a personal best by 71 seconds.
I took home second female, but mostly I was happy with my time.
Next up is a 10k, sub-40 attempt, at Huber's later this month. The overdistance continues with a 10 and 20 miler this weekend and 12 and 20 the next. Our 32-mile trail race, the Rattlesnake 50k, is July 12.
Two opportunities for track on TV this weekend!
ESPN Classic on Friday, from 2:30-4:30 p.m: IAAF Golden League in Oslo, Norway. Great match-up in the women's 800m and Jen Rhines in the 5k.
NBC on Sunday, 4 p.m.: Nike Prefontaine Classic. HUGE meet. Lagat and Webb in the mile, along with seven other runners with PRs under four minutes. The men's 200m also looks good - Xavier Carter, Jeremy Wariner, Wallace Spearmon and Asafa Powell. And the women's 100m - Alyson Felix, Torri Edwards, Carmelita Jeter, Lauryn Williams and Muna Lee. (At Reebok last week, it was Lee (third), followed by Williams, Jeter, Felix and Edwards.)
Almost T&F trials time!
Alright, this is my approximately millionth do-over for staying on top of blogging. Really, I'm going to do it this time. At least for a while.
It's an interesting time in my training -- about six weeks post-Boston and six weeks pre-ultra. Overdistance is just picking back up, with 17 miles yesterday. Since the marathon, I had done one 12 mile trail run and three 10 mile runs, but nothing much over 7 other than that. Lazy if you consider the fact I only took one day off in May. But, I wanted to let my body adapt to running seven days a week, and wanted to work on boosting my weekly mileage back up that way before upping the long runs. From the end of April, my weekly mileage was 29, 35, 52, 56 and 43.
The cut-back week last week happened mostly because I was racing on Saturday, my first 5k in almost a year. When I started running in May 2006, all I did that year (from September on) were 5ks. In 2007, I did 5ks (along with a 10k, 10 miler and HM) through the first half of the year, then did another HM and a full marathon.
Race report
The "Run for the L of It" is a little 5k in Downtown Louisville, sponsored by U of L's Alumni Association, and one I did last year. Last June I set my 5k PR at 20:41 on a hilly course and hot day, and off running about 25 mpw. That was the last 5k I did, although I talked about shooting for a sub-20 attempt from then on.
So this race has been on my calendar for several months for that purpose. It's small, it's flat, and well-timed. Plus the T-shirts are cool.
My twice-weekly speed sessions had been going well, including 5x1k (with equal time rest) the week before. In fact, during that workout I averaged 6:15 pace.
So I was feeling optimistic on the warm, muggy race morning. I found a great parking spot, finished my coffee, got my number and starting warming up. I did not feel snappy. The legs, despite having a fairly easy week previous, were a little dull. I did about 10 minutes of warming up with some pickups thrown in, and had resigned myself to a mediocre race with 15 minutes before the start. I saw a couple of friends who had come to cheer, which made me feel better. One is a regular running companion, and a sub-20 5k'er herself, and she had faith the goal was within reach.
After a somewhat silly start, with no recognizable starting line, I looked around to analyze the competition. Not many females there who looked in race-shape, so I figured I could place fairly high. One lady who looked competitive I overheard talking about running 6:45 pace, about 20 seconds/mile slower than I was hoping to do.
I was in the front two rows of runners when the gun sounded, and resisted (thankfully) the urge to stay with the front runners. I settled into my groove fairly quickly, and remembered the course fairly well.
As we got about a half-mile in, a young Derby City Athletic Club runner asked me what pace we were on. I said I wasn't sure, but I hoped it was around 6:30 pace. I remembered roughly where the one mile marker was -- only because the aforementioned friend (of sub-20 fame) and I ran through it in about 6:05 last year, which was WAY too fast.
But I didn't see it. I looked for it around 5:30 into the race, and then checked my watch again around 8 minutes.
"Uh-oh," I thought to myself. "Either I'm going really slow and they've changed the course, or there aren't any mile markers."
Around then a girl passed me -- one I had not seen at the start, but the only one ahead of me. I kept her in sight for a while.
As I passed the sole water stop, my watch read roughly 10 minutes. I felt like I was on pace or close -- thank heavens for speedwork -- and I had faith if I could hang in there I'd be fine. By then it definitely felt like work. Mentally I crossed my fingers and hoped the water stop was near the halfway point and I pressed on. The wind was rough in places; I could feel myself being blown aside. By now the only female in front of me was out of sight, and I knew unless she fell off pace I wouldn't catch her. I was already working hard enough.
For some reason, the part of this race beyond the water stop seems to go forever. During the half-mile following the water stop, I entertained the notion of quitting (as I do in most races, although I've never done it). Shortly after, though, I rounded another corner and began running back against the walkers still heading the other way.
A few more blocks and I was back at Eighth and Main, which meant I had four blocks to go before the last turn, so roughly seven or eight blocks total. I don't think I looked at my watch for a while, I just concentrated on making the blocks pass while maintaining pace and form.
I had also abandoned the watch because it was clear there were not splits to help me pace. Mental finger-crossing still ensued.
I took the last corner and could see the finish just two or three blocks away. I began to kick with what I had left, which probably wasn't much. I had glanced at my watch and knew I had scant time, although I don't remember what it was. I just told myself to find that next gear and hammer home. If I didn't make it, at least I'd be close.
About a half-block away, I realized the goal was within reach, and my friends were standing there cheering. I hit the finish in 19:30, a personal best by 71 seconds.
I took home second female, but mostly I was happy with my time.
Next up is a 10k, sub-40 attempt, at Huber's later this month. The overdistance continues with a 10 and 20 miler this weekend and 12 and 20 the next. Our 32-mile trail race, the Rattlesnake 50k, is July 12.
Two opportunities for track on TV this weekend!
ESPN Classic on Friday, from 2:30-4:30 p.m: IAAF Golden League in Oslo, Norway. Great match-up in the women's 800m and Jen Rhines in the 5k.
NBC on Sunday, 4 p.m.: Nike Prefontaine Classic. HUGE meet. Lagat and Webb in the mile, along with seven other runners with PRs under four minutes. The men's 200m also looks good - Xavier Carter, Jeremy Wariner, Wallace Spearmon and Asafa Powell. And the women's 100m - Alyson Felix, Torri Edwards, Carmelita Jeter, Lauryn Williams and Muna Lee. (At Reebok last week, it was Lee (third), followed by Williams, Jeter, Felix and Edwards.)
Almost T&F trials time!
Monday, May 5, 2008
Flying pigs!
A short but huge shout-out for my friends and running pals Rebekah and Nikki, who ran at Flying Pig this weekend.
Rebekah grabbed her Boston qualifier on a long course, due to a detour for a fire at mile 22. The on-the-fly rerouting made the course unofficially some 400-600 meters long, with a lot of runners on pins and needles waiting to find out if they'll get adjusted time to BQ. Fortunately, there's no worries for Bek, who's chip time was 3:38:38! We are curious to see what her official time ends up being -- probably somewhere in the 3:36 range. She ran an awesome race.
Nikki ran her first half-marathon with no walking on an iffy knee in 1:52, exactly the 8:30 pace she wanted. She's made a ton of progress in the past few months!
So our group is marathoned out until the fall ... not including this lil' 50k we're doing in July!
Rebekah grabbed her Boston qualifier on a long course, due to a detour for a fire at mile 22. The on-the-fly rerouting made the course unofficially some 400-600 meters long, with a lot of runners on pins and needles waiting to find out if they'll get adjusted time to BQ. Fortunately, there's no worries for Bek, who's chip time was 3:38:38! We are curious to see what her official time ends up being -- probably somewhere in the 3:36 range. She ran an awesome race.
Nikki ran her first half-marathon with no walking on an iffy knee in 1:52, exactly the 8:30 pace she wanted. She's made a ton of progress in the past few months!
So our group is marathoned out until the fall ... not including this lil' 50k we're doing in July!
Friday, May 2, 2008
No running today!
I am taking the day off from running -- I don't take many, so two in one week is weird. I am going to hit an hour-long hatha yoga class and some weights this morning, though. I think that's a good compromise, since I wasn't doing much cross-training before -- it makes more sense to me to start doing weights while I'm running a little less.
I am recovering also from an allergen-induced sinus infection, so I have a smorgasbord of meds for the next week or so. But, I'm already feeling much better, so it's totally worth it.
For the second time in 23 years, I will not be in Kentucky for Derby. I'll be in Cincinnati, cheering on two friends as one takes on her first marathon and the other her first no-walking half-marathon.
So about 30 miles for this week after Saturday's run ... Not bad for the week after a marathon! I'll start easing back into form next week, with that 5k on 5/31.
I am recovering also from an allergen-induced sinus infection, so I have a smorgasbord of meds for the next week or so. But, I'm already feeling much better, so it's totally worth it.
For the second time in 23 years, I will not be in Kentucky for Derby. I'll be in Cincinnati, cheering on two friends as one takes on her first marathon and the other her first no-walking half-marathon.
So about 30 miles for this week after Saturday's run ... Not bad for the week after a marathon! I'll start easing back into form next week, with that 5k on 5/31.
Tuesday, April 29, 2008
Recuperating!
One week later things are feeling right as rain. Last week I plodded through a 4 mile run on Wednesday and a 5 mile run on Friday (and those are generous mileages, it's entirely possible they were shorter) - not a great deal of pain, but my legs steadfastly refused to work in a normal fashion.
Sunday, though, I got in 8 miles at 8:45 pace, which is a little slower than usual but felt really easy. No complaints. We were dragging a friend's boyfriend along, who hadn't run more than 6 miles ever, so we have to account for that, too. Cherokee's unforgiving 8 mile loop may have been a little unfair.
Yesterday I began my life as a gym-goer. I've always been skeptical of joining a gym, but I finally did it. The damage Boston did to my quads made me decide some weight lifting was definitely in order. I want to strengthen my core, too, so yesterday found me in pilates and yoga classes. My abs hurt this morning, which I like. Tomorrow I have a consult with a trainer to start developing a routine to strengthen legs, arms and core three times a week. I'm going to be super-strong!
Just 22 miles scheduled for this week, easing back into things. Nothing major going on until the end of the month, when I'll make my first serious sub-20 5k attempt.
Sunday, though, I got in 8 miles at 8:45 pace, which is a little slower than usual but felt really easy. No complaints. We were dragging a friend's boyfriend along, who hadn't run more than 6 miles ever, so we have to account for that, too. Cherokee's unforgiving 8 mile loop may have been a little unfair.
Yesterday I began my life as a gym-goer. I've always been skeptical of joining a gym, but I finally did it. The damage Boston did to my quads made me decide some weight lifting was definitely in order. I want to strengthen my core, too, so yesterday found me in pilates and yoga classes. My abs hurt this morning, which I like. Tomorrow I have a consult with a trainer to start developing a routine to strengthen legs, arms and core three times a week. I'm going to be super-strong!
Just 22 miles scheduled for this week, easing back into things. Nothing major going on until the end of the month, when I'll make my first serious sub-20 5k attempt.
Saturday, April 26, 2008
Post Boston!
Wow, I thought for sure I'd be able to consistently post on here, and I was wrong.
A recap:
- Boston = hard. Don't think I'd recommend it as a second marathon -- you should get a couple under your belt first.
- PR'ing at Boston = very hard. I scraped a minute off, barely. My friend Heather brought hers down by six minutes, which is incredible.
- Wear sunscreen and sunglasses even if the weather seems inappropriate for such. It might change.
- Wear a sports bra and shorts. Deal with being cold. Before mile 10, you'll be warm. If it's still too cold, you should have picked a different race.
I ran a 3:32:01, which re-qualifies me for Boston in 2009, so I could run no more marathons this year if I so desired. Or totally bomb the one I'm planning for in the fall. (Hey, Miranda, I think it's the same as you. Party in the hizzy.) Either way, it put me in the top third of the field ... a field of amazing runners. I should be happy, although I had hoped for better and am still a little disappointed. Hopefully some goal-reaching in some upcoming shorter races will even things out.
The women's olympic trials were incredible. I want that. Watching those awesome ladies made me reaffirm my desire to work my tush off to get there in 2012. Only 180 women qualified for the last go-round.
Awesome job on those who ran in Louisville today, and good luck to everyone going to Cincinnati next week!
More later. Really.
A recap:
- Boston = hard. Don't think I'd recommend it as a second marathon -- you should get a couple under your belt first.
- PR'ing at Boston = very hard. I scraped a minute off, barely. My friend Heather brought hers down by six minutes, which is incredible.
- Wear sunscreen and sunglasses even if the weather seems inappropriate for such. It might change.
- Wear a sports bra and shorts. Deal with being cold. Before mile 10, you'll be warm. If it's still too cold, you should have picked a different race.
I ran a 3:32:01, which re-qualifies me for Boston in 2009, so I could run no more marathons this year if I so desired. Or totally bomb the one I'm planning for in the fall. (Hey, Miranda, I think it's the same as you. Party in the hizzy.) Either way, it put me in the top third of the field ... a field of amazing runners. I should be happy, although I had hoped for better and am still a little disappointed. Hopefully some goal-reaching in some upcoming shorter races will even things out.
The women's olympic trials were incredible. I want that. Watching those awesome ladies made me reaffirm my desire to work my tush off to get there in 2012. Only 180 women qualified for the last go-round.
Awesome job on those who ran in Louisville today, and good luck to everyone going to Cincinnati next week!
More later. Really.
Wednesday, April 9, 2008
Two weeks of nail-biting
With only 12 days to go, I am essentially a nervous wreck. There's not much I can do at this point to ensure success, so I'm fretting over all the things that are left - what clothes I want to wear, for example.
Boston is not the most predictable of climates: in 2004 it was sunny and 86 degrees for the marathon, last year it was rainy and in the 30s. I'd be happy with anything not rainy and between 40-50. If it falls below 40 or above 50, I have to give more consideration to what I'm wearing during the race. I don't think I really have the right shorts for a hot-weather marathon, and I'm in a little bit of a panic because I'm not sure what I'll do if it gets hot. I'm going to just plan on wearing my capris and hope it's not hot. Upper body, who knows. Gloves, probably, if it's under 60.
I am ready to get this over with.
Boston is not the most predictable of climates: in 2004 it was sunny and 86 degrees for the marathon, last year it was rainy and in the 30s. I'd be happy with anything not rainy and between 40-50. If it falls below 40 or above 50, I have to give more consideration to what I'm wearing during the race. I don't think I really have the right shorts for a hot-weather marathon, and I'm in a little bit of a panic because I'm not sure what I'll do if it gets hot. I'm going to just plan on wearing my capris and hope it's not hot. Upper body, who knows. Gloves, probably, if it's under 60.
I am ready to get this over with.
Saturday, March 29, 2008
PJ 10 Miler race report
This is the first race I've really done since Memphis, and it was nice being in a race atmosphere again. We did PJ as a training run, my last 20, with 5 miles before and 5 after. Our plan was to run 7:40 pace, my goal marathon pace for Boston (three weeks!), for the 10 miler. No dice. Rolled through just under 7:20s the whole way, with a sub-7 final mile and a few close to 7. Awesome run considering Iroquois hills and the fact I was never running hard. I talked the whole time, probably much to my training partner's dismay.
PJ was good again this year, well-staffed and friendly. I still dislike the finish -- too much time running on the squishy grass. It did give me an opportunity to catch a girl who had passed us in Iroquois. My competitive streak makes it hard to do a race as a training run -- we did the same thing during our first 20 miler in the summer. I went into a 5k thinking of running slow and easy, just a smidge faster than usual long run pace ... so maybe 8 minute miles. I did a 23-minute 5k, somewhere in the 7s. Oops.
Definitely felt good today. Had a weird ankle thing going on late last week/early this week, but it appears to be all gone. I'm heading into happy taper time!
PJ was good again this year, well-staffed and friendly. I still dislike the finish -- too much time running on the squishy grass. It did give me an opportunity to catch a girl who had passed us in Iroquois. My competitive streak makes it hard to do a race as a training run -- we did the same thing during our first 20 miler in the summer. I went into a 5k thinking of running slow and easy, just a smidge faster than usual long run pace ... so maybe 8 minute miles. I did a 23-minute 5k, somewhere in the 7s. Oops.
Definitely felt good today. Had a weird ankle thing going on late last week/early this week, but it appears to be all gone. I'm heading into happy taper time!
Thursday, March 13, 2008
Lessoned learned
Do not help your friend move her entire second floor apartment across town to a third floor apartment, in a four hour move-stravaganza, then go for a long run. Bad idea. I could tell early on I was tired -- who knows how many stairs I climbed, plus I didn't get lunch -- but was alright until around mile 15. It was those last three that weren't much fun.
And talk about not fun -- should have seen me on Monday. My arms (where I have recurring bouts of tendonitis in my wrists and arms from typing) were amazingly sore, so much so I couldn't hold a pen. My back hurt, my neck hurt, my legs hurt. I hobbled around like an 80-year-old woman all day.
So Monday became the logical off day, especially since my work schedule shifted a little this week. Tuesday I banged out 10x400 with 400 recoveries, all of which I ran faster than I thought I would, averaging 1:31 for the efforts.
I have two more 20 milers left, one this weekend and one March 29, as part of Papa John's 10 miler. Just under six weeks to go until Boston!
And talk about not fun -- should have seen me on Monday. My arms (where I have recurring bouts of tendonitis in my wrists and arms from typing) were amazingly sore, so much so I couldn't hold a pen. My back hurt, my neck hurt, my legs hurt. I hobbled around like an 80-year-old woman all day.
So Monday became the logical off day, especially since my work schedule shifted a little this week. Tuesday I banged out 10x400 with 400 recoveries, all of which I ran faster than I thought I would, averaging 1:31 for the efforts.
I have two more 20 milers left, one this weekend and one March 29, as part of Papa John's 10 miler. Just under six weeks to go until Boston!
Sunday, March 9, 2008
Weather!
My goodness, what a crazy week. Monday it was bright and sunny, a seemingly blistering 70 degrees. Tuesday it decides to be freezing again, and windy. (Plus we did 9x800 with 200 recoveries. Ouch.) Wednesday, pretty nice weather. Friday, blizzard. Saturday, blizzard. Sunday, warm and sunny.
Pretty good week for me, although feeling a little tired after hitting 60 miles last week. Got to 46 this week, hope to be back around 50 the rest of March.
I'm pretty excited about Papa John's coming up, we're planning it as a 20 mile run. Five mile warm up, 10 miles at marathon pace, five mile cool down.
OH! Think I am doing an ultra in June, in Indiana.
Too tired for more!
Pretty good week for me, although feeling a little tired after hitting 60 miles last week. Got to 46 this week, hope to be back around 50 the rest of March.
I'm pretty excited about Papa John's coming up, we're planning it as a 20 mile run. Five mile warm up, 10 miles at marathon pace, five mile cool down.
OH! Think I am doing an ultra in June, in Indiana.
Too tired for more!
Wednesday, March 5, 2008
I <3 Mizuno
I got my apparel shipment last week, which took the better part of the day to go through - since, obviously, I needed to try on every piece. Shorts, capris, sleeveless tanks, shimmels, t-shirts ... And it all matches!
My stepdaughter started track this week, too, which I'm very excited about. She's never been on a sports team, so I commend her for picking up a sport as a high school freshman. Even if she doesn't like track, I hope it encourages her to try other things.
I am deep, deep in training right now -- probably doing a little too much. I haven't taken a day off in 11 days, but I think it's time for one. I was feeling okay until Monday, when my legs were just kind of sluggish. They weren't any better at speed session last night, which was discouraging. So probably an easy run today and Friday, with Thursday off.
Pretty hard run coming up, as my training group tackles the Iroquois "Hard 10" loop on Saturday and follows it up with an 18 miler on Sunday.
My stepdaughter started track this week, too, which I'm very excited about. She's never been on a sports team, so I commend her for picking up a sport as a high school freshman. Even if she doesn't like track, I hope it encourages her to try other things.
I am deep, deep in training right now -- probably doing a little too much. I haven't taken a day off in 11 days, but I think it's time for one. I was feeling okay until Monday, when my legs were just kind of sluggish. They weren't any better at speed session last night, which was discouraging. So probably an easy run today and Friday, with Thursday off.
Pretty hard run coming up, as my training group tackles the Iroquois "Hard 10" loop on Saturday and follows it up with an 18 miler on Sunday.
Sunday, February 24, 2008
Another 20 miler in the bank
Great run today -- 20 miles in 2:44, around 8:13 pace, just five seconds/mile behind my pace from Memphis. Finished feeling good except my right calf, which cramped up overnight and is a little sore now. Guess I need to go back to more Gatorade. I have eight weeks until Boston and I am feeling pretty awesome after today.
We revamped a route from summer training that took us through Seneca and Cherokee parks, then down a bike path that leads to downtown. Then we got a lost a few times, climbed over a fence and ended up almost exactly where we had planned.
I have finally decided which heart rate monitor I want, opting for the Polar FS4. I think the HRM will be the key to my training, allowing me to train at optimal paces.
That's really all I've got for now. Back soon!
We revamped a route from summer training that took us through Seneca and Cherokee parks, then down a bike path that leads to downtown. Then we got a lost a few times, climbed over a fence and ended up almost exactly where we had planned.
I have finally decided which heart rate monitor I want, opting for the Polar FS4. I think the HRM will be the key to my training, allowing me to train at optimal paces.
That's really all I've got for now. Back soon!
Wednesday, February 20, 2008
Goal setting!
I have always been a proponent of publicizing my goals -- it helps me stay focused and on track. If I bail, I will no doubt be embarrassed, so I try not to do that.
And while my "What's your running goal" poster at work is pretty public, the internet is even more so. I've decided to add my goals for this year to the sidebar over yonder, and we'll see how close I can get.
Other noteworthy tidbits ... I've put in about 30 miles since Sunday, not bad considering that doesn't include a "long run" day. Hamstrings are a little tight, but I have a massage on Friday that will hopefully help. Overall, I'm feeling good -- strong, healthy, decently fast. These next six weeks are the big ones for my Boston training.
Also, have been enjoying the Mizuno Wave Rider 11s since I got in my first shoe shipment for 2008. The new Rider is a great fit for my foot, and I love the lightweight feel, low profile midsole and smooth heel-to-toe transitions. My only complaint is that the toebox has felt short in all the versions I have had -- I went up half a size this time, and while my toes are happy, the arch isn't quite where I need it to be. Then again, I have monkey toes. Being a shoe for a high-arched person, I also find the last a little more curved (although possibly just because I went larger), which is great for those people with high arches ... unfortunately, that's not me.
Last ... I am going to see the "Spirit of the Marathon" again tomorrow night with my now-marathoner friend Chris. Exciting!
And while my "What's your running goal" poster at work is pretty public, the internet is even more so. I've decided to add my goals for this year to the sidebar over yonder, and we'll see how close I can get.
Other noteworthy tidbits ... I've put in about 30 miles since Sunday, not bad considering that doesn't include a "long run" day. Hamstrings are a little tight, but I have a massage on Friday that will hopefully help. Overall, I'm feeling good -- strong, healthy, decently fast. These next six weeks are the big ones for my Boston training.
Also, have been enjoying the Mizuno Wave Rider 11s since I got in my first shoe shipment for 2008. The new Rider is a great fit for my foot, and I love the lightweight feel, low profile midsole and smooth heel-to-toe transitions. My only complaint is that the toebox has felt short in all the versions I have had -- I went up half a size this time, and while my toes are happy, the arch isn't quite where I need it to be. Then again, I have monkey toes. Being a shoe for a high-arched person, I also find the last a little more curved (although possibly just because I went larger), which is great for those people with high arches ... unfortunately, that's not me.
Last ... I am going to see the "Spirit of the Marathon" again tomorrow night with my now-marathoner friend Chris. Exciting!
Monday, February 18, 2008
Music?!
I'm stealing an idea from a pal -- my now year-long friend Ed (gosh!) loiters about on Runner's Lounge where they have started "Take it or Leave it Thursday."
So I'm a few days behind, but this past Thursday, the discussion topic was music, podcasts, iPods.
I first wanted an iPod to use while running. That was my argument for why I needed (another) gadget. It would be great motivation, I said. So, for mother's day, I think, in 2006, I got one. I don't think I've ran with it for at least six months, and didn't do so frequently before then.
I have become a running minimalist. Shoes and clothes, perhaps a snack, and turn me loose. I don't want to spend time making sure my iPod is loaded and charged, then get it tucked in a pocket, run the headphones through my shirt, get the earbuds properly nestled, etc. Too much hassle!
Then again, I frequently get tangled up in the cord. And I don't like music that much anyway, which I think may be partially due to a light case of amusia or something similar.
When I have toted my nano about, I have listed almost exclusively to podcasts, my favorite being On The Media from New York Public Radio.
But most days, it is just me and my brain if I have to run alone. Fortunately for my remaining sanity, I only run alone a couple of days a week -- I usually have my friends to chat with, and that is better than anything my nano can provide.
So I'm a few days behind, but this past Thursday, the discussion topic was music, podcasts, iPods.
I first wanted an iPod to use while running. That was my argument for why I needed (another) gadget. It would be great motivation, I said. So, for mother's day, I think, in 2006, I got one. I don't think I've ran with it for at least six months, and didn't do so frequently before then.
I have become a running minimalist. Shoes and clothes, perhaps a snack, and turn me loose. I don't want to spend time making sure my iPod is loaded and charged, then get it tucked in a pocket, run the headphones through my shirt, get the earbuds properly nestled, etc. Too much hassle!
Then again, I frequently get tangled up in the cord. And I don't like music that much anyway, which I think may be partially due to a light case of amusia or something similar.
When I have toted my nano about, I have listed almost exclusively to podcasts, my favorite being On The Media from New York Public Radio.
But most days, it is just me and my brain if I have to run alone. Fortunately for my remaining sanity, I only run alone a couple of days a week -- I usually have my friends to chat with, and that is better than anything my nano can provide.
Wednesday, February 13, 2008
Tundra trudging!
Sorry it's been a few days -- been busy at work and home.
Kentucky is currently blanketed in snow and ice and more snow, which should begin to melt in the next day or so and make a huge mess. Needless to say (although I'm saying it anyway), running's been interesting the past couple of days.
I ran Monday morning before the snow started, but it was about 20 degrees with a windchill closer to 10. I had pulled my Buff over my face, and every time I would pull it down, it would instantly freeze. It was a nice run, though, because I finally had a chance to run on the new 1.2 mile bike path in Jeffersontown.
Tuesday is our interval workout night, but we had gotten 3 inches of snow, topped by freezing rain, that the track was impassable. Instead, we took advantage of a nearby road that runs in an oval around an apartment complex. The footing was dodgy, the weather cold and rainy, but we were there nonetheless.
Today, for a change of scenery, a friend and I tackled the trails at nearby Seneca Park. Running uphill through an ice-crusted snowbank is not easy. But, it's a heck of a leg workout. My ankles had to do double-duty to maintain footing, while my quads and hamstrings had to stabilize everything and pull my foot up high enough to clear the snow. (If you tried to shuffle, the ice crust stabbed at your ankles. Not pleasant.)
So now a day off, a couple of easy runs and then a 16 miler on Sunday. Good luck to my friend Chris, and his sister Daria, who are running in Austin this weekend. It'll be Chris's first full marathon.
What else? Spring apparel is drifting into the store, which is always fun. The training group is going well, too, and I think all the members are well on their way to achieving their goals.
Kentucky is currently blanketed in snow and ice and more snow, which should begin to melt in the next day or so and make a huge mess. Needless to say (although I'm saying it anyway), running's been interesting the past couple of days.
I ran Monday morning before the snow started, but it was about 20 degrees with a windchill closer to 10. I had pulled my Buff over my face, and every time I would pull it down, it would instantly freeze. It was a nice run, though, because I finally had a chance to run on the new 1.2 mile bike path in Jeffersontown.
Tuesday is our interval workout night, but we had gotten 3 inches of snow, topped by freezing rain, that the track was impassable. Instead, we took advantage of a nearby road that runs in an oval around an apartment complex. The footing was dodgy, the weather cold and rainy, but we were there nonetheless.
Today, for a change of scenery, a friend and I tackled the trails at nearby Seneca Park. Running uphill through an ice-crusted snowbank is not easy. But, it's a heck of a leg workout. My ankles had to do double-duty to maintain footing, while my quads and hamstrings had to stabilize everything and pull my foot up high enough to clear the snow. (If you tried to shuffle, the ice crust stabbed at your ankles. Not pleasant.)
So now a day off, a couple of easy runs and then a 16 miler on Sunday. Good luck to my friend Chris, and his sister Daria, who are running in Austin this weekend. It'll be Chris's first full marathon.
What else? Spring apparel is drifting into the store, which is always fun. The training group is going well, too, and I think all the members are well on their way to achieving their goals.
Sunday, February 3, 2008
Workin' hard
This week was a pretty tough week -- I ran my first over-50 week ever, putting in 57 miles from Sunday through Saturday. But, I am learning where to make adjustments in my running schedule as I go along. Apparently 7 days of running is too many, but 6 is fine. Weird. So instead of having a tempo/hill day and a medium-long run each week, I'm going to rotate those three. Plus, Saturday group runs have been decently long. We ended up doing 10 yesterday, and I have a 20 miler today.
Ah, yes, the fabled 20. Discussion at work yesterday was if there is some sort of physical barrier that makes 20 so hard, or if it's just mental opposition. So many people struggle to run 20 miles that it seems unlikely it's physical -- we all function so differently that glycogen shouldn't deplete that uniformly. Stupid glycogen.
Mentally, though, 20 is a tough one. I have no qualms about 16 or 18, but adding those last two miles is somehow scarier. It's a lot of time running -- we'll probably need about 3 hours with all the people coming today, at least for the first 12 mile leg -- and you have to properly dress, hydrate and fuel for that entire time.
I do find that breaking the runs into multiple legs helps -- today we're doing a 12-mile loop then dropping off some folks and doing an 8-mile loop. Last week we did a 4, 7 and 7 to hit 18.
Well, have to get ready to tackle this run. Back soon!
Ah, yes, the fabled 20. Discussion at work yesterday was if there is some sort of physical barrier that makes 20 so hard, or if it's just mental opposition. So many people struggle to run 20 miles that it seems unlikely it's physical -- we all function so differently that glycogen shouldn't deplete that uniformly. Stupid glycogen.
Mentally, though, 20 is a tough one. I have no qualms about 16 or 18, but adding those last two miles is somehow scarier. It's a lot of time running -- we'll probably need about 3 hours with all the people coming today, at least for the first 12 mile leg -- and you have to properly dress, hydrate and fuel for that entire time.
I do find that breaking the runs into multiple legs helps -- today we're doing a 12-mile loop then dropping off some folks and doing an 8-mile loop. Last week we did a 4, 7 and 7 to hit 18.
Well, have to get ready to tackle this run. Back soon!
Thursday, January 24, 2008
Red Pony
The little girl on the red pony
Smiles for the camera,
Gap-toothed grin and
Wal-Mart cowboy boots.
An improvised white Stetson
Knocked away by the fall wind
Skitters across the dirt
Leaves clinging to the felt.
The red pony, tired and old,
Grimly plods in circles
The girl's dirty hat
Tilted like a carnival ride.
So what do you think about?
A question I get pretty often from non-runners is, "What do you think about when you're running?"
Fortunately, my dear pals keep me entertained for hours on end each week, and for that I am eternally grateful. But clearly there have to be thoughts bouncing around while I'm running, especially when I'm out by myself. I contemplate the typical things -- whatever might be going on in my daily life that I could use some time to think about -- but have become accustomed to an odd litany of thoughts and phrases that crop up regularly. Most of them are to encourage me to keep my butt moving. A few choice examples:
Now you know.
Fortunately, my dear pals keep me entertained for hours on end each week, and for that I am eternally grateful. But clearly there have to be thoughts bouncing around while I'm running, especially when I'm out by myself. I contemplate the typical things -- whatever might be going on in my daily life that I could use some time to think about -- but have become accustomed to an odd litany of thoughts and phrases that crop up regularly. Most of them are to encourage me to keep my butt moving. A few choice examples:
- "I love hills, la-la-la."
- "Chup, chup." (Another hill phrase.)
- "Almost done, almost done."
- "What am I going to eat when this is over?"
- "Drop it like it's hot." (For when I'm running fast.)
Now you know.
I'm baaaaaack
After a little bit of prodding and a little bit of thought, I think I'm ready to join the blogosphere again. It's been pretty touch-and-go for a while, but I think I can maintain a pretty regular posting schedule now that my life is semi-normal.
So, first, an update on life. Much of this can be gleaned from facebook, so I apologize if it is redundant. I graduated (at last) in December with my BA in Communications, so I'm free of that. I'm working full-time at a local independent running store, which I absolutely love. First job I've had where going to work sounds like a fun thing to do. I used to show up even on my days off, but now I work six days a week so that would be kind of silly.
And working at the store feeds my running habit. I ran my first two half-marathons and my first full marathon last year, with my first full at Memphis in December (3:32.59). That qualified me to run the Boston Marathon, so I will be making a somewhat triumphant return to the city this spring. (Let me know if you'll be around!)
I'm also sponsored by the company that makes the awesome shoes that I love, Mizuno. I am somewhat-secretly hoping to qualify for the Olympic Marathon trials in 2012, which means I need to get my marathon time down to 2:45. Yup, that's a 45 minute reduction over the course of 26 miles. I think I can do it. Actually, my boss thinks I can do it, and I'm willing to try.
I'm running about 50 miles/week right now and increasing that weekly over the next two months, topping out closer to 70 before Boston.
What else, what else ... Nope, that's all I've got for this very moment. In need of a coffee.
So, first, an update on life. Much of this can be gleaned from facebook, so I apologize if it is redundant. I graduated (at last) in December with my BA in Communications, so I'm free of that. I'm working full-time at a local independent running store, which I absolutely love. First job I've had where going to work sounds like a fun thing to do. I used to show up even on my days off, but now I work six days a week so that would be kind of silly.
And working at the store feeds my running habit. I ran my first two half-marathons and my first full marathon last year, with my first full at Memphis in December (3:32.59). That qualified me to run the Boston Marathon, so I will be making a somewhat triumphant return to the city this spring. (Let me know if you'll be around!)
I'm also sponsored by the company that makes the awesome shoes that I love, Mizuno. I am somewhat-secretly hoping to qualify for the Olympic Marathon trials in 2012, which means I need to get my marathon time down to 2:45. Yup, that's a 45 minute reduction over the course of 26 miles. I think I can do it. Actually, my boss thinks I can do it, and I'm willing to try.
I'm running about 50 miles/week right now and increasing that weekly over the next two months, topping out closer to 70 before Boston.
What else, what else ... Nope, that's all I've got for this very moment. In need of a coffee.
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