Mon: 6-miles
Tues: 8 x 800m (3:07, 3:07, 3:05, 3:06, 3:05, 3:06, 2:59)
Wed: 6.5-miles
Thurs: 8.5-miles (10 x 2min on / 2min off)
Fri: Swim! (50-100-200-300-300-200-100-50 w/ 100yd pull in between)
Sat: 15-miles (5-miles, 10-miles w/ break for Galloway kickoff)
Sun: 10-miles (with some "good effort" miles in the beginning)
Total: 52 miles
Tuesday's track workout went better than usual. And I am completely satisfied with my decision not to do a fall marathon, because that would have meant 11 800's, and that sucks. Also, as I am training for a half marathon now, I decided that I should run them a wee bit faster than I had for the rest of the summer (although I guess it's officially fall now), and I did! All summer long, I have been hitting 3:07-3:10-ish with maybe one or two a few seconds slower. Now, the awesome weather we've been having as of late definitely helped, but I don't care I still ran faster. Plus, I didn't really have anyone to really consistently run with. Oyler ran with me for 3 and 4 (which helped pull those a bit faster), and Scott started off slower and then pulled ahead of me somewhere around 500-600m on the last half of the workout, and chasing him helped a bit.
Since Matt's calf/achilles is still bugging him, he decided not to run on Thurs. Plus, we had to be at the lab semi-early because we had meetings all day. So, by 4 o'clock-ish, I was pretty tired and really didn't feel the need to drive anywhere to run. That and I wanted to do somewhat of a tempo workout, and I find that hard to do in a group run if they don't have the same plan. So, I decided to run from the lab, with a detour by Lake Johnson since I haven't run there in a bit. I settled on running 10x 2min on / 2min off, although I'm not sure how "on" I was since I was running by myself. Oh well, it was still better than nothing.
I ran 15-miles on Saturday. It went much better than the last time I ran this distance. However, I did have ~25min break in between the 5-mile and 10-mile run that I did to get to 15-miles (Galloway Run from store). Oh well, it's still a long run I guess. And I did 10-miles on Sunday with some "good effort" miles in the beginning. We ran part of the City of Oak's course, which was good. Other than that, nothing really eventful. I've been feeling a little better lately, which gives me hope for the 5k I'm planning on doing next Saturday. Unfortunately, I don't think that Matt is going to be able to run with me because he twisted his knee on Saturday.
In other news, I turned 30 on Wed. I'm old!
Sunday, September 29, 2013
Tuesday, September 24, 2013
Race plans for 2013
Okie dokie.
I haven't run a 5k yet this year. I like to run at least one a year. Matt wants to PR. Selma Railroad Days 5k it is!
Raleigh Running Outfitters (the team I run for and store I work part-time at) sponsors City of Oaks. The race starts a few miles from my house, making it convenient. I know a ton of people running it. And, although not an un-challenging course, it's not bad and I know it. So, City of Oaks Half Marathon it is!
I would like to throw in a few other races between now and Christmas. If they change the start time of the E3 XC women's race, that's a possibility (there's no way I'm making it to work by 10 if the race starts at 9:45). Or, there's the Hallowed 10k the next day (although I think that's the day after the Halloween Party, so that might not happen). The Monster Dash could happen though because it starts a lot later. I am not looking at anything in November, because I want to make sure I'm recovered from the half marathon and have to travel a lot around Thanksgiving. The Get Fit 5k/10k looks like it might start a little too late for getting to work on time (I would want to do the 10k). The Reindeer Dash for Cash 10-miler is a Sunday race (score!), but I'm not sure what we're doing for Thanksgiving / Matt's birthday with the Cravers nor if I'm working this day. This leaves the Jolly Elf 5k or the Reindeer Romp 5k (and the Reindeer Romp looks like it starts too late).
10/5: Railroad Days 5k
10/26: E3 XC Race
10/27: Hallowed 10k / Monster Dash
11/3: City of Oaks Half Marathon
12/7: Get Fit 5k/10k
12/8: Reindeer Dash for Cash 10m
12/14: Jolly Elf 5k / Reindeer Romp 5k
(green = yes, yellow = maybe, red = probably not)
I haven't run a 5k yet this year. I like to run at least one a year. Matt wants to PR. Selma Railroad Days 5k it is!
Raleigh Running Outfitters (the team I run for and store I work part-time at) sponsors City of Oaks. The race starts a few miles from my house, making it convenient. I know a ton of people running it. And, although not an un-challenging course, it's not bad and I know it. So, City of Oaks Half Marathon it is!
I would like to throw in a few other races between now and Christmas. If they change the start time of the E3 XC women's race, that's a possibility (there's no way I'm making it to work by 10 if the race starts at 9:45). Or, there's the Hallowed 10k the next day (although I think that's the day after the Halloween Party, so that might not happen). The Monster Dash could happen though because it starts a lot later. I am not looking at anything in November, because I want to make sure I'm recovered from the half marathon and have to travel a lot around Thanksgiving. The Get Fit 5k/10k looks like it might start a little too late for getting to work on time (I would want to do the 10k). The Reindeer Dash for Cash 10-miler is a Sunday race (score!), but I'm not sure what we're doing for Thanksgiving / Matt's birthday with the Cravers nor if I'm working this day. This leaves the Jolly Elf 5k or the Reindeer Romp 5k (and the Reindeer Romp looks like it starts too late).
10/5: Railroad Days 5k
10/26: E3 XC Race
10/27: Hallowed 10k / Monster Dash
11/3: City of Oaks Half Marathon
12/7: Get Fit 5k/10k
12/8: Reindeer Dash for Cash 10m
12/14: Jolly Elf 5k / Reindeer Romp 5k
(green = yes, yellow = maybe, red = probably not)
Sunday, September 22, 2013
9/16 - 9/22
M: 6-miles
T: 4x1200m; "4min" (20sec hard / 10sec easy)
W: 6-miles (chased girl down on Ridge Rd.)
R: 6-miles (ran out with RRO peeps who were doing 8-miles), 5 strides
F: 2-miles, stretching
S: Midtown Half Marathon
S: Recovery Run
Total: 50 miles
We ran 15-miles for the first time in some bit last Sunday (I might have bonked the last 2.5-miles). This really should not have taken that much out of me (especially because it was a beautiful morning), but my legs have felt kind of dead all week. Tuesday's track workout went ok. I didn't really have anyone to run with, so I tried to keep people from pulling away too much. I was right around my ideal 5k pace for the 1200's, which is probably a little faster than they were intended to be at (the instructions were "5k tempo pace", whatever that means). My legs were still pretty tight though, so the "4min" thing was more of a stride on the 20sec hard sections.
Matt and I decided to jump in the Midtown Half Marathon on Wed. night. Literally. I need to start doing longer tempo runs, and what better way to make myself do one than to sign up for a race?! That and I wanted to do a longer, easier run on Sunday... and some of my friends were doing the race (one of whom had a discount code)... and I didn't want to run alone on Saturday. Ok, I know only one of those really makes sense, but I don't care, maybe I'll race myself into shape.
The race actually went a lot better than I was expecting. Matt ran with me, which was nice because it got kind of spread out. Especially in the beginning. It was weird. It was so quiet once we got on the greenway, and it was still kind of dark. Anyways, I fell on one of the bridges. One second I was running, the next second I was on the ground. I was fine though, just a little startled and one breath was knocked out of me (actually, my breathing was really really good this race). I felt strong for over half of the race (my intention had been to race the first half and jog it in, but since I was feeling good, I kept going). I only started to feel tired around 9 or 10, and probably didn't shut it down until 11 or so. I had psyched myself to run up Lassiter Mill, then we turned the wrong way first to make up distance, and then I said eh! There was no girl reasonably close to me in either direction, so I took the hill easy. I didn't want to get sick because I had to work after (and I've felt awful and barely been able to stand up an hour after any race over 10-miles for the past year). I finished up in 1:36:31, which was good enough for 5th female.
As for the whole not getting sick after the race. Well, I didn't get as sick as I did for the Umstead Marathon and NCRC Half Marathon. My stomach didn't feel so great from about 10:30 until noon. Then I threw up and was fine after. I have no idea why this keeps happening. I drank water at every aid station, and I'm pretty sure I was not dehydrated. I drank a protein drink within an hour of finishing (as not eating and eating solid food had not worked well in races past). I took 2 ibuprofen as soon as my stomach started hurting (which has helped in the past). So, I give up. At least I could keep working. This happened about a month or go after a long run with some MP effort miles (total: 14-miles), and again I was fine after I threw up. Weird.
In other news, I finally broke down and got a Sweaty Band because (1) I want to be able to personally tell people that they really do work when they ask, (2) they look cool, (3) RRO had one in multiple shades of neon that reminded me of Lisa Franks. And, I must say, they work and I like it.
My new purple Adios also came in, and I love them. The Adios really is my favorite running shoe and my pink pair had many more miles on them than they are rated for.
T: 4x1200m; "4min" (20sec hard / 10sec easy)
W: 6-miles (chased girl down on Ridge Rd.)
R: 6-miles (ran out with RRO peeps who were doing 8-miles), 5 strides
F: 2-miles, stretching
S: Midtown Half Marathon
S: Recovery Run
Total: 50 miles
We ran 15-miles for the first time in some bit last Sunday (I might have bonked the last 2.5-miles). This really should not have taken that much out of me (especially because it was a beautiful morning), but my legs have felt kind of dead all week. Tuesday's track workout went ok. I didn't really have anyone to run with, so I tried to keep people from pulling away too much. I was right around my ideal 5k pace for the 1200's, which is probably a little faster than they were intended to be at (the instructions were "5k tempo pace", whatever that means). My legs were still pretty tight though, so the "4min" thing was more of a stride on the 20sec hard sections.
Matt and I decided to jump in the Midtown Half Marathon on Wed. night. Literally. I need to start doing longer tempo runs, and what better way to make myself do one than to sign up for a race?! That and I wanted to do a longer, easier run on Sunday... and some of my friends were doing the race (one of whom had a discount code)... and I didn't want to run alone on Saturday. Ok, I know only one of those really makes sense, but I don't care, maybe I'll race myself into shape.
The race actually went a lot better than I was expecting. Matt ran with me, which was nice because it got kind of spread out. Especially in the beginning. It was weird. It was so quiet once we got on the greenway, and it was still kind of dark. Anyways, I fell on one of the bridges. One second I was running, the next second I was on the ground. I was fine though, just a little startled and one breath was knocked out of me (actually, my breathing was really really good this race). I felt strong for over half of the race (my intention had been to race the first half and jog it in, but since I was feeling good, I kept going). I only started to feel tired around 9 or 10, and probably didn't shut it down until 11 or so. I had psyched myself to run up Lassiter Mill, then we turned the wrong way first to make up distance, and then I said eh! There was no girl reasonably close to me in either direction, so I took the hill easy. I didn't want to get sick because I had to work after (and I've felt awful and barely been able to stand up an hour after any race over 10-miles for the past year). I finished up in 1:36:31, which was good enough for 5th female.
As for the whole not getting sick after the race. Well, I didn't get as sick as I did for the Umstead Marathon and NCRC Half Marathon. My stomach didn't feel so great from about 10:30 until noon. Then I threw up and was fine after. I have no idea why this keeps happening. I drank water at every aid station, and I'm pretty sure I was not dehydrated. I drank a protein drink within an hour of finishing (as not eating and eating solid food had not worked well in races past). I took 2 ibuprofen as soon as my stomach started hurting (which has helped in the past). So, I give up. At least I could keep working. This happened about a month or go after a long run with some MP effort miles (total: 14-miles), and again I was fine after I threw up. Weird.
In other news, I finally broke down and got a Sweaty Band because (1) I want to be able to personally tell people that they really do work when they ask, (2) they look cool, (3) RRO had one in multiple shades of neon that reminded me of Lisa Franks. And, I must say, they work and I like it.
My new purple Adios also came in, and I love them. The Adios really is my favorite running shoe and my pink pair had many more miles on them than they are rated for.
Friday, September 20, 2013
Time to start training
I have chalked most of this year up to a running wash. I really didn't pick out any races for the beginning of the year because I was trying to graduate, the whole getting married thing, etc. I jumped in things as they come along. Being that I wasn't training for them, and my back/hip/hamstring whatever-the-heck-is-wrong with my right leg wasn't not hurting, they didn't go that great (although I guess 8th woman in the Umstead Marathon isn't too shabby).
I intended to start training/racing for real in July (aka as soon as everything was over). That didn't so much happen. I've bonked on every semi-longish run I've tried to do. Any time I added miles to the week, I tweaked something. Needless to say, I've been in a training funk.
I also realized that this year might be the last time I can run the Boston Marathon for a while. I had a qualifying time, so I signed up.
This means I now have a goal. Complete the Boston Marathon and have fun. I've started to put together a bit of a training plan for the next couple of months. Or, at least I've picked out some races.
I intended to start training/racing for real in July (aka as soon as everything was over). That didn't so much happen. I've bonked on every semi-longish run I've tried to do. Any time I added miles to the week, I tweaked something. Needless to say, I've been in a training funk.
I also realized that this year might be the last time I can run the Boston Marathon for a while. I had a qualifying time, so I signed up.
This means I now have a goal. Complete the Boston Marathon and have fun. I've started to put together a bit of a training plan for the next couple of months. Or, at least I've picked out some races.
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