Sunday, March 29, 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 10000m, 29:07 was wha he ran. Absolutely fabulous performance. Must be all that good coaching. I knew my husband was good at something.

Nice work man.

Friday, March 27, 2009

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 stop off on the way and watch the womens 5k in Alabama. Its going to be a long day tomorrow...and I did not get to much rest last night.

Wednesday, March 25, 2009

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 short post.

Monday, March 23, 2009

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.

Saturday, March 21, 2009

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 post later. I think we have put in a 14 hrs of driving in 2 days.

Friday, March 20, 2009

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 7:30's before my finaly mile, I managed a 7:15. I think its probably just my body creaming for a recovery day. I eventually just felt it wasnt worth battling my legs for a less than adequate 10 mile run. Besides, the hour was ungodly, like 5:00am, and I was just not feeling it. This is going to be the year that I dont become extremely over trained. I told my self I am not battling miles, I am not counting weeks, and I am not running to many workouts.
And then I went out in the afternoon and ran a junk 20minutes. Oh well, It felt good on the legs, and my Husband was going out to the trace.

We had a load of family things to take care of today. Alot of really delicate and sad stuff that I would rather not mention. My mood has been terrible all week, but as I am sitting here tonite, all what was needed to be done today is finally over and we all managed to do it just fine. After all that, I only managed to loose my cool once this week (sorry Mr.Radio Shack).

Tomorrow is the Rhodes invitational. Not a big meet but I chance for our team to step down and race some stuff out of the ordinary. I know that Simone is coming off back to back hard days so it should be interesting to see what that tough nut can handle. Loren is also set up to run a good 1500 (i think) and a few others that I am interested in watching. We are in tupelo for the night, so we leave out pretty early again. Looking forward to watching some track and field. I know my Husband is getting pretty antsy.

Tuesday, March 17, 2009

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 this year versus years previous. Yes I run less miles, take my easy days easier, and I do less workouts, but on the flip side of that, my workouts are much more intense. During my long runs, I may bot be running as far or as long as I did in the past (2-2:10) but I am running faster for less time. I said earlier this year that I wanted to get my long runs down to 6:45 pace. I am actually almost there. Last weekes run was pretty short, only 13, but over 10 of it was at 6:49 pace. I am excited to run faster.

As for the hip, well it has not stopped me from running a PR. My goal for the half this year is to break 1:22 on a big course. Probably not Knoxville but maybe something later in the year. I have only races a half marathon 3 times, and have pr'd every time. So I hope that if I run two-three more this year, one of them will be faster than Germantown.

Monday, March 16, 2009

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 immediatly, a young gentleman shot by me, so I thought I split second about latching on....and I just went with it. The first few miles I felt like I was going to passout, but I trusted my fitness and took some deep breaths every now and then to sound like I was not working as hard as I was. He was running 6:10-6:19 pace, which was what I wanted to run....and was suppose to be running. I tried to give my self, just one more mile, and 9,10,11 went by and I just kept digging and spitting all over myself. It wasnt before I got to mile 12 that I thought I was going to passout ...just one more mile became "just one more minute".
I ran a huge negative split, but the 4 miles in the beginning that my hip cramped up costed me a minute. Therefore I know I can run 1:22, I just need to fix this stupid hip.
Its nice to know I've got a good race in me still.
Two weeks of training, and I will be heading to KNoxville. This year, I am not expecting to PR, Knoxville is a very hard course and Im just going to enjoy it and survive.

Sunday: AM:2mile w/u, 13m.1mile race (1:23) 3mile c/d for an 18mile day
Week Total: 74.5 miles for the week.

(To much for me, and I tried to keep it low.)

Friday, March 13, 2009

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 the world.

Wednesday, March 11, 2009

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.

Tuesday, March 10, 2009

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. I also found a large number of prayer requests at a number of churches her in starkville.

I went to her website and on the front page it read:
"One amazing journey. That's what the last several years have been. An incredible adventure of life, love, faith, and hope...with unexpected treasures at every turn. I was diagnosed with a rare kind of cancer in 2003. My story does not focus on the disease, but rather on the blessings - and adventures - it has brought. Through this website, I hope to share a few tales from the road, so to speak, and maybe in doing so, offer a little hope and light to others. " -laura (One Amazing Journey, http://www.oneamazingjourney.com/)
I did not read many of the posts. There had not been many for the past while so I figured she had either won the battle, or had other things in her life that were going on.

Since the email came from our Academic Records Assistant, I figured that she had already checked the campus wide database. Still having yet to find the information I was looking for (when she graduated) I typed her name in online and hit the search button. I felt a stab of pain in my stomach, but looking back it was completely obvious. The Laura Kitchens was deceased.
Confused I went back through the email thread and discovered that a professor had read her obituary in the paper and was curious when she graduated.


"I’ve had the opportunity to meet so many amazing people along the way that have touched my life and my heart immensely. I would never have encountered them otherwise. I’ve learned so much from so many of them, as they’ve shared their hearts and lives with my family and me. And I hope somewhere along the way we left a little joy or happiness with them as well. What true blessings God gives us in the most unexpected places.
Yes, as strange as it sounds, I’m thankful for my cancer. Period – end of story. "
(Laura Beck Kitchens)

Read Laura's Amazing Journey online at http://www.oneamazingjourney.com/

Monday, March 9, 2009

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://mstateathletics.com/ViewArticle.dbml?SPSID=90942&SPID=11004&DB_OEM_ID=16800&ATCLID=3686980

Saturday, March 7, 2009

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 really hot by the time we started, and the trail really needed to be swept so I was quite pleased with the way the workout went considering the conditions. I was so tired by the time I got home that I slept for over 2 hours.

On another note, ME had her first track race EVER today...actually 2 races, the 2 mile and the mile. Unfortunately I wish they would have put her in the 800 and the mile, or just the mile, but I have no say in that... I can only make suggestions. I am guessing she will make the state meet in something...I am hoping.
EIther way, she is only in 8th grade, she has a long way to go.

The husband is out of town and I am way behind on school work so that is what is on the agenda for the rest of the night. Yes saturday.

Friday, March 6, 2009

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.

Thursday, March 5, 2009

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 the year, the womens team is at home this weekend. I will be taking them out to Ackerman for a tempo run. I would do my workout out there (its a 2.5 mile wood chip bike path around the lake) but it would probably not workout. Instead, I am just going to get up at the crack of dawn and do mugshots from the middle. the last two miles are always pretty fast.

Good luck to the men's team this weekend, hopefully this will serve as a nice warmup meet for many of them...although a few of them are coming off of 8:10,8:14,8:20 3000m's at kentucky a few weeks back. Must be nice.

Monday, March 2, 2009

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.