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Lessons learned. Don't stop doing the little things when it comes to training.

Wednesday: 8X 2:35 hard w/ 90 seconds recovery jog (5:58-5:38 mile pace) 2 mile w/u, 1/2 mile c/d
Thursday: 50 min @ 7min pace, 20 min elliptical
Friday: 45 minutes easy
Saturday: 15 miles in 1:39:40 (6:38 avg) 7:09, 6:39, 6:32, 6:44, 6:43, 6:44, 6:36, 6:33, 6:39, 6:32, 6:28, 6:30, 6:34, 6:25, 6:43 + 1 mile jog around the loop (legs stiff)
Sunday: whatever I feel like, up to 8 miles

Well that's over.

Saturday's run finished off one of my least enjoyable running weeks in a while. Something I did (maybe the crazy 18 miler in Athabasca) caused my calves to remain extremely tight for days. After jogging Tuesday, I asked Houston to run an easy workout with me Wednesday. Normally, I would run 800's in about 2:35-2:45, this time we did them in -12C in winter gear on a trail neighboring the Bow River. Because neither of us wore enough clothing, it took a while for us to get warmed up. I'm not completely sure because I cleared my Garmin out yesterday, but I doubt the first two …

Long run grind

Friday: 82 minutes relaxed (11 miles)

Saturday: 2hr 5 minute long run (17.7 mile) in 30mph winds (Athabasca)

Sunday: 56 minutes recovery in downtown Calgary

Monday: 82 minutes in Calgary (10.5 miles) legs dead, hard time adjusting to the altitude

Tuesday: 35 minutes (basically off, legs dead/done/trashed)

Saturday’s long run was one of those runs you will talk about for 20 years. “Remember the day we did that 18 miler in Athabasca on Christmas Eve? Remember how FREAKIN AWFUL that was? That run made me want to quit running.”

I had a plan all week for Saturday and was excited about it. The original plan was 2 hours progressive, starting at 6:45 getting down to marathon pace (6:20). I felt like the run was something I could easily accomplish on a treadmill with an MP3 player and a water bottle within grabbing distance. However, it was Christmas Eve in Athabasca, where there was only one gym and, you guessed it, it was closed.

Houston presenting me with a number of different options of “w…

Christmas in Canada and a marathon training update (in the snow)

Just in case you don't know, my family is from the north...way north. Right now we are in Athabasca, Alberta Canada, visiting my family. The roads are like running on a hockey rink and the temps are pretty chilly. Being that I grew up here, I'm used to it but its always a little shocking on the body the first time out the door.

My legs are seriously trashed from calling a 90 minute run recovery for the past two weeks, so I basically took an off day on Wednesday (the day we flew out of Birmingham). Besides, I didn't want a repeat from Atlanta...some of you may know what I am talking about (that is a story for another day).

Monday: 90 minutes
Tuesday: 3 mile w/u, 3 mile c/d, 3X2 mile on campus 5 mile loop w/ 2:30 jog rest
11:35 (into the wind), 11:15, 11:10 on measured loop (garmin measured 1.95 miles, 1.95 miles, 1.97 miles)
Wednesday: 25 min jog at 4AM (travel all day to Edmonton, Alberta, Canada)
Thursday: 80 minutes w/ 10X1 min hard (5:00-5:15 mile pace), 1 min easy in t…

Stepping up my game & sharing motivation from "the coach".

In an attempt to step up my mileage, I was successful in making myself really tired this week.

Monday: 58 minutes (Maddy cut my run short) (8 miles)
Tuesday: 3 mile w/u 50min progressive tempo, starting at 6:18 working down to 5:39. (6:07 avg pace) 2.5 mile c/d (13.5 miles)
Wednesday: 90 minutes relaxed
Thursday: AM: 45 minutes PM: 45 minutes w/ 6X30 seconds hard. (12 miles)
Friday: 10 miles w/ M. (reg loop + sherwood when I got home)
Saturday: 14.5 miles w/ 9 miles @6:25 pace
Sunday: 70-80 minutes recovery


Even though I'm going to hit 80 this week, this morning during my long run I convinced myself its not about the miles. Once again, I'm going to try and stop counting and focus more on how I feel. After all, I'm still getting better.
Most people can deal with knowing the numbers and not obsess over them, I cannot.

How the week went.
Monday I wanted to go about 12 miles or so, but 8 miles into my treadmill run (Houston has been out of town) Maddy woke up screaming. So run=…

Brooks I.D. 2012

And here it goes, another year with my most favorite running company EVER. I love the shoes (Brooks Launch, Brooks Green Silence) I love the clothes, the sports bras...heck I even own a running skirt from Brooks!

Tis the season for Brooks arm warmers, infiniti tights, gossamer gloves, with matching tops, hats, and socks.

Thank you, Brooks for another year. Much appreciated. Let's go run some PRs.

Megg

Chasing numbers (miles)

It started in college, although it wasn't always miles I was counting.

I like numbers, I have always enjoyed them. When I was just learning math I could add and subtract in my head from the beginning, I imagined the numbers as shapes, it worked every time. I was very good at math.

In college it started with schedules. I would start out at 6:30AM (run), 7:15AM (shower), 7:25AM (dress for class), 7:30AM (breakfast), 7:45AM (bike to class) 7:55AM (class). For the most part it was healthy, but then I needed something else, scheduling my day out in 15 minute increments just wasn't enough.

Next it was counting calories. First in estimated amounts, then in exact amounts. I am honest about this if people ask, this is nothing new. I did this for about two years until I started running an event where I was encouraged to be STRONG versus invisible.
In an effort to be "strong" I started counting numbers, miles per day..week...month. I wanted to run 65, then 70, then more than 70.…

Snickers Marathon Training wk 1: Putting on my Mom Jeans

Not literally but "hat" just didn't cut it......
My daughter was very sick this week so I missed a bunch of miles as well as some precious ZZs.  As important as this 12 weeks of training is leading up to the Snickers Marathon in Albany Georgia (or NOLA…not sure) when Maddy is not feeling well, miles are going to be missed.
Monday: 1hr 39 minute run (13-14 miles) Tuesday: 60 minutes w/ strides Wednesday: 3 mile w/u, 5X1 mile on treadmill w/ 2min recovery jog in between: 5:46, 5:39, 5:33, 5:30, 5:20, 3 mile c/d (11-12 miles) Thursday: AM: 45 minutes recovery, PM: 30 min recovery Friday: 72 minutes (10 miles- treadmill) Saturday: 17.37 miles in 1:54:30 (6:35 pace) at Boardtown  - Browning Creek loop-  7:08, 6:33, 6:39, 6:19, 6:23, 6:37, 6:38, 6:23, 5:58, 6:39, 7:11, 6:32, 6:38, 6:27, 6:43, 6:35, 6:29, 2:25 for .37 Sunday: 50 minutes

The night before my scheduled long run, I was up with Maddy for almost 3 hours.  Because I was exhausted when my alarm went off at 5:00AM Saturday morni…

Finding my inspiration. Two falls from the training wagon

When I was in high school I used to hang pictures of pro athletes all over my bedroom walls. My Dad hated it because I would use tape that would peal the paint away.  I don’t even think I knew who all the athletes were, but the pictures looked cool so I hung them up. Most of them were pullouts from running magazines - I can think of think of at least two of them that have been busted for performance enhancing drugs.  What a great example for a young athlete.

All those posters ended up in the trash once I left for college. Thanks, Dad... really, I mean it.
Lately I have been really thinking about what/who inspires me. I am not inspired by professional athletes like I used to be when I was younger- unless they are Mom’s/Dad’s, doing something amazing outside of the sport (which many are nowadays). Don’t get me wrong, I would love an autograph from an awesome pro, but if their job is to do a particular sport, then…well…are they not just doing their job WELL?  I do my job well too, do you w…

New goals for the new year

I have been running....obviously! I took 3 weeks after the marathon to get my legs under me before I resumed any sort of real training. The last two weeks I have started to feel like my old self again.

I'm still feeling tired. Like I squeezed 18 weeks of marathon training into 12. But I just HAD TO run Niagara Falls. I hope I don't pay for this later. My legs are stronger than they have ever been, but I'm not ready to return to the racing scene just yet.

Training....
Nov 14-20
Mon: 67 minutes (8.5-9 miles)
Tues:  68 minutes w/ 12* 1 min at hard, 1 min easy
Weds: felt sick all day Tuesday, so no running
Thurs: 11 miles
Fri: 7 miles
Sat: 15 miles w/ Houston w/ 10 miles @ 6:35 avg (legs starting to come back a bit) @boardtown
Sun: Recovery run, 8 miles @ 7:19 pace

Nov 21-27
Mon: 85 minutes, 11+ miles
Tues: w/o, 30 min w/u, 3X1.5 miles on hilly loop, 5:55/5:50/5:45 (garmin) avg. pace, felt nice and relaxed, 15 min cool down.
Weds: Recovery run of 45 minutes + 30 minute jog with t…

Running marathons is bad for your health.

Didn't you hear??? I sure did. Last week someone let me know.

Gees.


I should have taken up smoking. Or competitive eating. What am I doing running? I could be indulging in cheese burgers and fried chicken every night.



I was talking to someone the other day about my recent love of marathons when they just felt the need to inform me that running marathons was actually bad for you.

"It's a fact."

Really? How totally uniformed I am. Its not like over 30% of Mississippians are OBESE that is the problem, it is, IN FACT, the marathoners that are living the unhealthy lifestyles.


What a total let down.




It reminds me of an infomercial I was watching a few months ago. I love infomercials. I think this one was for some sort of non-impact walking machine.You see, walking is a high impact activity that most intelligent people should really avoid. Instead, there is a cool machine that makes you feel like you are walking on a cloud, and its only $2000. What do you save by purchasing …

NCAA Div. I South Region XC Championships: link to public photo gallery & results

I went to Tuscaloosa today for the NCAA Division I South Region Cross Country Championships. Snapped a good bit of photos from the men's and women's race. The link to the public gallery is below:
http://www.facebook.com/media/set/?set=a.971461656156.2349168.26504510&type=1&l=615d5973b7






Results (courtesy of mstateathletics.com:
Women's 6KTeam Scores: 1. Florida State, (34), 2. Vanderbilt (54), 3. Florida (62) 4. Mississippi (185), 5. Georgia (208), 6. Alabama (217), 7. Lipscomb (258), 8. Mississippi State (283), 9. North Florida (284), 10. Belmont (303)
Medalist: Amanda Winslow, Florida State, 20:33.4
Men's 10KTeam Scores: 1. Florida State (40), 2. Florida (68), 3. Georgia (94), 4. Auburn (194), 5. Middle Tennessee State (200), 6. Georgia Tech (232), 7. Kennesaw State (258), 8. Mississippi (258), 9. Chattanooga (263), 10. Belmont (281), 11. Mississippi State (330)
Medalist: David Forrester, Florida State, 30:43.3 Click here for full results:http://grfx.cstv.com/photos/…

Niagara Falls International Marathon Recap

Niagara Falls Marathon Results: 2:52:16 for 1st female ($1,500)

(results from Garmin: 2:52:17 for 26.33 miles ~ 6:32 pace)

Wow, can't believe that was already a week ago! So after celebrating Maddy's birthday for the 4th time with my father, Sunday brought us to race morning.

At 10:00 AM on the dot  I toed the line with about 1500 others in Buffalo, NY for the start of the Niagara Falls International Marathon.


Start (Miles 1-4) Albright-Knox Art Gallery to downtown Buffalo
6:31, 6:33, 6:34, 6:33


Once the gun went off right outside the Albright-Knox Art Gallery, I quickly looked around to find out who I would be running with. I counted two females, one of which seemed quite content running 6:30s (not the goal, but it would do). By the time we reached 2 miles, we had already caught up with the (then) leader, as we continued downtown buffalo towards the beautiful Peace Bridge (USA/Canada boarder) at this point the pace felt slow, and though we were running with a large group of men,…

That hurt.

Niagara falls marathon results: 2:52:16 for 1st!
Led the last 24 miles...the last 11 miles solo. That wore me out. Great recap coming soon! Thanks for all the support!!!

Get Inspired.

Kidding. Four days....

Training for the week..7 days out from 26.2

Monday: 9.7 miles
Tuesday: AM: 30 minutes PM: 2 miles with the neighbour
Wednesday: 2 mile w/u, 4X 1 mile on the track, 5:29, 5:22, 5:16, 5:13 (rest of 3-3.5) 10 min c/d
Thursday: 9.16 miles
Friday: 45 minutes easy
Saturday: 12.7 miles in 1:27 (relaxed and easy, 6:50 avg with some 6:10's thrown in just to make the legs feel good)
Sunday: planned 50-60 minutes

The workout on Wednesday confirmed that the track IS much fast than mugshots. I felt great the whole time, actually looking forward to doing a few more of those sessions after the marathon. This was a very much needed week of taper. 7 days...26.2 chances for the race to go badly...1 chance for it to go well :)

Miss Maddy turned 1 yesterday. We had a great time playing with balloons and stuffing our faces with cake.












My Husband's Coaching Feature on Mississippi State Athletics (video).

Check it out. Thought he did pretty AWESOME!

This past weeks log.

Monday: 60 minutes
Tuesday: AM: 20 minutes PM: 8.25 miles (treadmill)
Wednesday: 2.5 mile w/u, 7X800m w/ 90sec rest on Sanderson Center loop (2:43, 2:42, 2:39, 2:43, 2:37, 2:39, 2:30)- no c/d, ran out of time
Thursday: 65 minutes
Friday: 70 minutes
Saturday:16.00 miles in 1:46:33 (6:38 avg)
-7:37, 7:02,  6:41, 6:30, 6:32, 6:04, 6:38, 6:36, 6:27, 6:22, 6:56, 6:40, 6:31, 6:12, 6:41, 6:52
Sunday:47 minutes easy

1st week of the taper. 14 days until 26.2
In a bad mood. I have not had enough chocolate today.

Atlanta 13.1 Race Recap

Better late than never!
Last Sunday: 2.5 m w/u, Half Marathon in 1:20:37, 2 m c/d (17+)

Top 5 Results:
Men:
Emmanuel Ngatunyi  1:03:59
Reuben Mwei 1:04:33
Jynocel Basweti 1:07:30
Devon Berkness 1:09:49
Nathan O'Connell 1:10:22

Women
Lilian Mariita 1:17:28
Justyna Mudy 1:17:46
Meggan Franks 1:20:37
Jill Horst 1:21:16
Tamara Karrh 1:23:39
My Mom flew into GTR late Friday night so we waited until Saturday morning to finally leave for Atlanta. The drive is always difficult for me with passengers as I have no patience driving in traffic, so by the time we picked Houston up at ATL (he was getting off the plane from the Paul Short meet) I was pretty stressed! After picking up the packet, we went to a nice pasta restaurant for dinner (HA! Pasta, of course I never ate it, filled my face with bread instead,) Maddy had had enough by 8:30PM so we all ended up with a pretty good night's sleep.

Morning....
After gulping down a cup of some of the most highly unpleasant ( nasty)  hotel coffee ever, Ho…

Good day for a PR.

Atlanta 13.1 half marathon results: 1:20:37 for 3rd female
PR, hilly as heck, perfect weather!
Recap coming soon!
-Results


Just for Fun

Emergency purchase for Atlanta 13.1 Sunday:

This makes me smile :)

And last, but certainly not least:

For those of you racing this weekend, GOOD LUCK! I'm certainly going to need it :)


Tapering for Niagara. 5 miles at "Hard".

Monday: 80 minutes w/ M & D
Tuesday: 60 minutes
Wednesday: 2.5mile w/u, 2.5 mile c/d, 5X 1 mile in 5:30, 5:29, 5:18, 5:35, 5:29 (5:28 avg. on road course)
Thursday: 60 minutes
Friday: 70 minutes
Saturday: 3 mile w/u, 5 mile "tempo" on " new campus 5" in 28:14, 50 minute cool down (14+ miles)

Course mile splits:5:35, 5:42, 5:36, 5:42, 5:39 for 5 miles in 28:14
Results from garmin: 4.9 miles at 5:45 pace for 28:14

Today's workout was supposed to be 5 miles at hard tempo. I think it just ended up being 5 miles at hard. For those of you that don't know, "new campus 5" is the old campus 5 with just a bit extra added on. However, the loop and garmin still did not agree completely.

I started this run with the men's team. The plan was to stay in contact and try to pick off someone that starts having a bad day. That didn't happen.

By the first mile I was already 10 seconds back, and the gap just got bigger from there. After about 2 miles I basically…

This past week's log.

Monday: 90 minutes w/ D & M
Tuesday: 50 minutes
Wednesday: 3 mile w/u 7X1000m on the CC course, 3:25 (solo bottom loop), 3:45 (up the hill), 3:21, 3:28, 3:19, 3:23, 3:21
(the loop was actually 1070 meters, so times were converted)
Thursday: 76 minutes w/ K
Friday: 70 minutes w/ M
Saturday: 21.43 miles w/ M & K, 2hrs 26min
7:35, 6:51, 7:15, 7:22, 7:13, 6:59, 6:38, 6:32, 6:37, 6:40, 7:01 (trail), 6:23, 6:30, 6:31, 6:34, 6:54, 6:44, 6:56, 6:43, 6:58, 6:38, 2:47 (.43)
Sunday: 40 minutes like a snail.

2 weeks until Atlanta 13.1, 5 weeks until Niagara 26.2. Lets hope I don't do anything stupid from now until then. Like, agree to play a game of super competitive (haha) wiffle ball and make the ONLY slide (into first base) that causes my hamstring to cry in pain all day long....

Wednesday's workout was with the team on the CC course. I was quickly reminded why I hate VO2 max workouts. I know these workouts will become more frequent from now until the marathon and beyond. Unfor…

Inspiration for Thursday

Week training recap: 6 weeks out from Niagara Falls Marathon

Monday: 15.3 miles on treadmill w/
30 min @ 7:03
10 min @ 6:53
30 min @ 6:44
35 min @ 6:40

Tuesday: 60 minutes
Wednesday: 10 min w/u, 20+ min c/d, 4X2mile on road course w/Garmin, 2-2:30 recovery
5:56, 5:48 = 11:44
5:48, 5:58 = 11:46
5:56, 5:43 = 11:39
5:52, 5:55 = 11:47
Thursday: 4 miles easy (slept in, ran out of time)
Friday: 72 minutes (62+10 on treadmill)
Saturday: 2.5 mile w/u @ 7:00, 2.5 mile c/d
16 mile marathon simulator in 1:39:56 (course was short)
Results from Garmin: 15.5 miles in 1:39:56 (6:26 mile pace or 2:48:30 marathon pace)
6:41, 6:35, 6:22, 6:30, 6:19, 6:27, 6:22, 6:19, 6:32, 6:25, 6:38, 6:29, 6:29, 6:28, 6:10, 2:59 (5:59 pace for .5) - hilly road course
Sunday: 65 min run

Miles for the week: 78+

Good week of training. If I would take the time to figure it out, I may have PR'd for the half marathon in the middle of my marathon simulator. No complaints.

Nine things to do on Labor Day when its pouring rain.

Happy Labor Day y'all!