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Showing posts from March, 2009

Knoxville Half Recap: Is it still a PR if its only a second....?

Sunday:AM: 2mile warmup
Half marathon in 1:23:33 for 2nd place and a 1 second pr (who does that?)
1-2mile cool dowm (walking and running)
6.5 hour drive home (or 5 hours to alabama, and another 90min home after that).

I think I forgot how hard this course was. At least I know, after running Knoxville in a PR that I am able to run a sub 1:22, hopefully in a few months time I can find a good race to do it...it needs to be a few months or its going to be to hot. The race was really freakin hilly. BUt my legs feel pretty good today. I was really worried, after being crammed in a car for two days.

I am extremely over loaded with school work, all I can say was the race went well, I ended up 2nd, which was a whole place ahead of where I was last year. Profited very well, even if you take into consideration the driving and everything.

I am going to post at a later date much of the weekends activities.

Oh, just want to make a shout out to Robert Scribner, whom shattered the MSU school record in the 1…

Watching the Stanford meet on flotrack

Thursday: AM:30min PM:40min
Friday: PM: 44:30 (6.0miles) run from walmart to get new tires PM: 24:21 (3.38miles) run back to walmart to pick up car (9.38 miles) I was up until 2am last night finishing a paper for class so I woke up with barely enough time to get to work...but I managed to be fully,clean, dressed and presentable.
I have been a little worried about my legs. I have been cramping alot, and I think I have not gotten over my dehydration. My hip has been hurting alot as well, I am not sure how this weekend will go. How ever this weeks workouts were very relaxed and I felt good...so we will see. Right now I am watching the results of the stanford meet on flotrack. Supposably, they were going to have live videos..but I guess not.
Matt Cameron just raced section 3, and won it in 3:45.01. Is time would have actually won section 2 as well. Nice job Matt. This kid will be 3:43-3:42 by the end of the year.
Im about to pack for my trip to Knoxville...I am actually going to st…

Race Prep & Sun Shine

AM: 26min light jog (got up early to read moneyball for class)
PM: 15min w/u, 15min c/d
2X2mile at 1/2 marathon goal pace (90sec R)+ 4X200m (60 sec R)
6:08,5:59 (12:07) 6:06, 5:55 (12:01) 35, 34, 35, 35

This was one of those days that you feel like you should still have a workout left...I guess thats why its called race prep. It was strange to stop at 2 miles and take 90 seconds, it felt very easy and relaxed. I had a little bit of cramping in the final mile, but my pace didnt slow at all, and my effort didnt change. I know its because I got myself dehydrated after my long run. I really need to be better about that.

Houston leaves for stanford tomorrow. I leave for Knoxville Saturday (race is sunday) I am going to stop off on my way and watch Sarah run the 5k at Alabama, and then continue on my journey. I am dreading having to race this weekend without my better half. But hes got to work.

My Husband just informed me that I have 220 pages left of moneyball to read so I apologize for the sho…

Counting down the days..

Sunday:AM:46min relaxed (6miles) PM:warmup+cooldown W/ M.E. (8 total)
Monday: AM:1:32:14 (13.2 miles) relaxed (13 in 1:31:17)on south farm
Tuesday: AM:30min bike abs, back (had to read a paper for class) PM:45min easy run

Monday's long run was much more relaxed than I have been running them. After a mile and a half of wake up miles, we settled into a consistent pace around 6:50-7:00min. Felt good. I will be alot more rested for wednesdays race prep workout. Not sure what I will do yet but I gave Houston a suggestion and he was pretty open to it...and why not, Im level 1 certified, I know how this stuff works. Right?

Back to work.

Rhodes and mile Repeats

Am:12min jog before departing extremely early
Mid AM: 2mile w/u, 2mile c/d 3x 1 mile on road course (at Rhodes meet)5min rest
5:28, 5:20, 5:27

Im going to go ahead and say I was happy with this workout.Not my best but for this early in the year plan, I think its a good spot. The miles were out and back, and mile 2 was much faster than mile 1 and 3, I am not sure if it was effort or the hill but I have not run anything pure VO2 yet...except for bulldog miles and the other mile workout I did a few weeks back, so I am still thinking I am about where I need to be. Last time I did 5x a mile I think I averaged about 5:38, and ran my 2 mile tempo at 5:32 pace. The goal is to run the 2 mile at 5k pace, which would be about 5:22-5:24 pace. Seeing as I have only really been doing tempos and half marathon/10k stuff, I pretty sure that will happen sooner than later.
I just looked over and saw that my husband just fell asleep watching Jon and Kate +8 so I am putting him to bed.
Meet went well..I will p…

Dreaded day comes to a close...

Thursday:AM:30min 4 PM:51min w/1,2,3,4,4,3,2,1 min hard & 1/2 jog@5:30-6:00pace(GPS)7
Friday:AM:60min (8.0 miles :() PM:20min (no GPS-2.5)

My legs are destroyed. Thursday was the worst I have felt since the injury, I have come down with my monthly bout of weakness syndrome and felt absolutely awful. The pace was fine, but it felt way to difficult and I had to practically walk to get my heart rate down to a controllable level before I started the next interval- hence thats why I oly ran 7 in 51 minutes. It was hot, I was miserable, sore, tight, and feeling sorry for myself.

Friday was a different story. First of all, my Zune decided to up and die the night before so I was a little hesitant to walk out the door with out my tunes this morning. And if it was not for my little garmin I would have recorded a 7:00ish effort, but after a whole string of 7:30's I really had to try and push it to get the pace down. I think mile 4 I hit a 7:05, but I fell asleep again and ran a few more 7:3…

Recovery

Monday: AM:46minutes very very slow and easy, weights, abs
Tuesday: AM: 30min very easy PM:40 minutes very easy
Wednesday: AM:60min easy


I am busy this week writing my paper on commercialization in track and field. If anyone has any ideas, articles, papers that would help this process, I would very much appreciate the help.
Today is the only work day of the week, so I had to get up a little after 5:30 to get my hour run in. NOtice I said hour...not 81/2 miler...because I am still pretty sore from the half, probably because my hip cramped for over half the race. Tomorrow I am suppose to have a light fartlek and I plan on running it very relaxed. I had a little more pop in my legs today which is a pretty good sign.

I had a pretty hard time getting up this morning, which is funny because I get up every monday at 4:30 am to get my long run in. Also, on race day it is sometimes much earlier than that. You would think I would be used to it by now. Mondays are the biggest thing I have changed thi…

HUGE PR in Germantown

2 Meggan Franks 1:23:34 STARKVILLE MS
http://www.besttimescct.com/results/GTHalf09.txt

1:23:34!
42:12 for the 1st half (6:26.4 pace)/41:22 for the 2nd half (6:18.9 pace)

Huge huge PR this weekend...by almost two minutes! I ran this race OVER two minutes faster than I did the year before (my previous pr was from knoxville last year). I am soo excited and so pleased, especially given the fact that I thought I was going to have to drop out a 5 miles because my hip was so tight I could hardly move. I just stayed patient and tried not to freak out. In between mile 5 and 6 the course entered the park where I knew from running this race in the past that I could get a little bit more motion in my hip...we also switched direction which helped.

At half way, I was running 1:24 pace, so I knew when I hit the carpet (marking the middle of the race) I had alot of work to do. It was about that time I heard 3rd place breathing behind me....and I decided it was time to make things hard. Then, almost immed…

Rain and Sour Attitudes

Thrursday: AM:4miles PM:5miles (no GPS)
Friday: 64:42 (9.00 miles)
Saturday: 42min (6miles) +5min of strides on the turf room

Felt fine today but its pouring rain (felt good) and I am still pissed off about my hip. My first mile was 7:47 and I started throwing a fit, blaming it on the inconsiderate drivers.....there are alot of those here, or maybe its just the fact that its shocking for them to see someone out running (MS is the fattest state now, with 30% obesity rate). In my opinion there needs to be more people out running...and less drivers

There for I told myself that my slow mile was lack of effort, and proceeded to run a 6:53 before I calmed down and told myself its not worth freaking out over. My first mile is always terribly slow.

Im still in a terrible mood over my leg loosing coordination on wednesday. I am contemplating dropping out of Knoxville but I am going to run Germantown to see if I can survive it or not.

My messed up hips is bringing me down and I am taking it out on t…

Wednesday

AM: 3miles
PM:2.5 mile w/u
3miles at half marathon pace (6:11,6:18,6:12 for 18:41)
2miles at between half and 10k pace (5:53, 5:55 for 11:48)
1 Mile at 10k pace (5:46...crazy windy on the way back)
1.5 mile c c/d

This workout sucked. It was not hard, it did not hurt, I was just in a terrible mood because my leg started to lose coordination again...like the last 6 years of my life. I thought this would be the year that I didnt have to deal with it. I just completed a 10 mile tempo and had no problem. I am just pissed off. I am going to get a referral for an orthopedist. I dont want to go through this again. Not looking forward to racing through this crap all year.

One Amazing Journey

AM: 45minutes (taper week)

This post is not about running. Today I was given the task of finding out as much information about a student that graduated from our program. I was given a name only, I did not read the attached email (if I had it would have made things alot easier I think).

The students name was Laura Beck Kitchens. Immediatly I logged onto our database, searched for Beck...searched for Kitchens...nothing. I went to the back and searched all the hard files from the last five years...no go. A little concerned by this...I typed her name in google (surely she must be on google) and I got a crazy number of hits. In less than 3 minutes I found out, she lives in my town, she was diagnosed with a serious form of cancer in 2003, she went through her 8th round of chemo therapy at this time a year ago, she has a website called One Amazing Journey http://www.oneamazingjourney.com/ that she blogs about her journey with cancer and sells adorable long sleeve and short sleeve t-shirts on. …

Early Morning LR

AM: 1:23:47 (12.08 miles on the GPS, 10 @6:49 avg.)+ 1mile jog on the fields to make 13 (just so I could record at least 90min) Felt SOO short.



Today was a great run. I only had 12 miles on the schedule (considerably short than what I have been used to), so after two easy miles we got right into it. We threw a 6:36 in there and a bunch of 6:45's. On south farm thats a pretty good run because its extremely hilly.

All in all I felt awesome, I just loved it! Simone was with me today so it kept the running feeling short and really helped keep the pace up.

It was dark when we started, dark when we finished. Kept falling all over the place because of all the gravel and it being pitch black and all. Run was rather short because of the half on sunday. Getting pretty excited!!

Oh, by the way, Matt Cameron ran 3:45 at north florida for his first race of the year (besides the 8:10 indoors unattached) for well under the regional qualifying mark...nice job Matt. Recap is available at http://mstate…

1 week out

I think I was the only one of the streets this morning...

AM:2.5mile w/u
2mile tempo run (time trial?) on mugshots, 11:04.90 (5:32 slit m1, 5:32 split m2)
+6X200m w/ 60 rest
3mile cooldown

Mid AM: 5miles

(marking off the loop for the womens tempo run in Ackerman...the first 2.5 was more like a walk jog because I had the wheel and I was putting out cones.)

Today was interesting. I got up early to run a 2 mile tempo all by myself. No coach, no other runners around to push me...no one even outside to witness my pain. It was interesting. I settled alot the last 800m because it got hard and I started to feel sorry for myself....and I was running up a hill. In the end, I really wanted to run around 10:55 but I have only really had 6 weeks of good training...maybe 7..and this is exactly where I need to be. I dont want to be running fast yet because my racing season is going to be long and hard.

I met the women at 8:30 so we could drive out to Ackerman and run the lake look around Oktock lake. It was…

Recovery

Thursday: AM:4 miles (30min) PM:7miles (51:57)
Friday: AM: 60min (8in 58min)

Two recovery days, taking the afternoon off. my legs hurt and I am fighting with my GPS a little bit. Hope that I can get recovered by tomorrow morning.

Midweek Workout-Ackerman this Saturday

Tuesday: AM:3miles PM:6miles (recovery)
Wednesday: AM:30min PM:15min w/u, 20min c/d workout: 3X (1200m,200m,200m) (was suppose to be 4 but Houston got concerned with how much work I have in my legs and never let me finish #4) (405,37,37)(402,38,37)(356,38,35)

This week has not been to hard yet. I have a workout saturday that is relavely short as well. I am racing in 10 days so I guess we are kind of trying to get some of the crap out of my legs. Though I am still coming back from injury, this miledge does not bother me (possibly because I cross trained like crazy so that I could come back quickly) and I dont feel like I am that tired, at least right now. Last week I dug deep in the bulldog miles, because many of the 800's I was doing the uphill segments with wind right in my face. Yesterdays workout was not very hard, but my calves cramped up from the 200's, I just havent done anything at mile pace for a long time.

Houston's men are in florida for their first outdoor meet of …

Long Run

AM: 1:51:00 (15.5 miles on GPS)
-Was suppose to go 16 (so I thought, but my legs just didnt have it today). I just did not have any pop and my left foot was killing me so I was freaking out the whole time (finally figured out its just the top of my foot rubbing on it) after two wake up miles I settled into a 7:05 pace for 12 miles. Just could not get going, but last week was pretty hard on me and I doubt I am recovered from saturday's 10 mile tempo. I cut it half a mile short because I was about to run 7:30's.