Sunday, March 27, 2011

Pictures from Germantown Half Marathon




As promised....and no spit.

Marathon Training update: Learning to change gears & take gels during a long run

I have not logged my training in a week and a half...so here it goes:

Thursday: AM: 45 minutes easy PM: 20minutes easy
Friday: 60 minutes with Micah & David
Saturday: 5 miles with the baby jogger
Sunday: Half marathon in 1:23 (16miles)
Monday: 35 minutes on the trainer
Tuesday: 40 minute shuffle (err... 5miles)
Wednesday: 57 minutes with Micah & David
Thursday: AM: 35 minutes PM: 50 (?) minutes w/ 4X3 min at 5:45 pace (south farm)
Friday: 66 minutes with Micah & David
Saturday: 18 miles in 2:08 (7:10 pace), 9 miles easy, 3 miles @ 6:42, 2 miles easy, 3miles @ 6:35, 1 mile easy
Sunday: No running, riding the trainer for 60-70minutes (achilles)

I took it easy after Germantown and didn't force myself to run hard until later in the week. At lunch on Thursday, I changed into my running gear and set out for a session of 8X3 min at 5:45 pace on the gravel at south farm. I was surprised at how fabulous my legs felt, and had not problem hitting my pace for the first two. I was, however, having a hard time running on the gravel...I made the mistake of choosing the flattest section, which also ended up being the thickest. Running all over the road, I was putting a great amount of stress on my left achilles...not good seeing as I had just ran a half marathon a few days before.
I started the fourth interval and my achilles was screaming. I was forced to quit and jogged the few miles back to my office (not before attempting one final 3 minute effort on the road). I was so mad at myself for running on the farm AND in my new racing flats (totally stupid) that I really couldn't blame the pain on anyone or anything else. I should have known better.

Friday's run was painful, I tried to suck it up but I knew my pace was slowed by my throbbing achilles...Micah and David were planning to race the Hostoric Starkvegas 10K, so I don't think they minded 7:30 pace too much. I had a huge MSU track and field alumni banquet to attend that night, and expected to see a few people that wanted to run long in the morning. Being that we had a few people going out there (expecting me to be out there as well) I took a handful of advil (I know, smart right.) before going to bed. I had 18-19 miles on tap and I really wanted to get it in, being that my week of running had been minimal.

I had a lot planned for this workout. Originally, I wanted to run 18 miles at a relaxed 7:20, but seeing as I had not really worked out at all during the week, I decided to inject a few hard miles. I have been taking salt, so I wanted to practice taking that during the run. Also, my previous experience with taking a gel during a race left me with a side stitch for 7 miles, so I wanted to practice that also.

I woke up early to pump and grab a cup of coffee before heading out the door. Being that I had no powerbars, chocolate, bread, ANYTHING> I ate nothing, drank a glass of water with a salt stick, and changed into my shoes. This ended up being a really stupid move..I guess you don't really realize how much half a powerbar helps until you don't take it. Feeling great for the first 6 miles (consistent between 7:10-6:44) I stopped at the Whites just long enough to squeeze half a gel into my mouth with two swallows of Gatorade.

Being that most of the front group--Micah, David, Nathan, and Houston--were not present, I was seriously worried about getting lost. Mollie Winter had come out for the second time, and also one of Houston's old friends named Don. My Director was also running (he had 21-a short run for him) so we ran fairly relaxed (7:15-7:25) for 3 miles until the first water stop.
After that, I was itching to get going-and pretty confident I could run this leg solo (it was basically straight, with one minor turn) I dropped the pace down to about 6:38-6:45ish, averaging about 6:42 for the leg.

Being that we were about 13 miles in, I took salt at the next stop. Miles 13-15 were suppose to be slow again (7:20-7:25 pace) which was just fine because the salt tore my stomach up. My legs felt heavy and slow as I down shifted to a conversational effort, but I managed to survive it. I felt like it would have been easier to just continue on at sub-7 pace. However, I was determined to run this workout the way I had laid it out the night before (its a training book I have been reading, some of you can probably figure it out). Don and Director continued on at the final stop, I was a good girl and poured the Gatorade. Tiffany and a very pregnant Kelly came strolling up-which excited me..
"Tiff, do you want to run 6:30's with me on this next leg..PLEASE!"
"Umm...hahaha..get me in a few weeks....maybe."

Damn.

So I continued on, alone, splitting 6:34 for the first mile, and about the same for the next two (6:40, 6:32). Surprisingly, the pace felt super easy...but I still cramped up bad during 16 and forced myself to jog the final mile at about 8:20 pace (ouch). I was upset by the cramping, but then was laughed at by my friends "You just raced a half marathon!" Right...and I didn't eat anything before I ran this morning, which was probably the reason for the cramping now that I look back.

After shoveling a few slices on Marcie's bread into my mouth, a Fresca and half a cup of coffee, Tiffany drove me home so I could shower and get to the track to Clerk the BIG TEN/ SEC Challenge Track Meet. I didn't bring a water bottle, and ended up drinking way to many diet cokes (it was really like 3, but I exaggerated and wrote on Facebook that I drank 9, WOW people were so concerned for me, I just left it alone after that and let them think I had really drank 9 cokes (come on people, not everything you see on Facebook is true you know). So I left that day tired, dehydrated, and a little bit pissed off.

I plan on doing a race recap for some of the distance races later today...but I want to touch on something first. I think that if you pay someone over 10K to do 9 hours worth of work, they should be a little more respectful to a wife of a coach (I'm not saying I'm a anyone but seriously! Don't bitch at me when I am holding my 5 month old child). Not only that, this was my first time clerking, if you want to scream at me, you better bring your guns next time- because it will be an all out war. I'm not going to disclose to much information, but these people were hired on to do an important job at this meet- which they often are. Supposedly, they wont be back for the next few--which is great because I would rather not deal with them any more.

That whole "situation" happened right in the middle of the women's 3000m, which I ended up missing completely. This pissed me off even more because Haley won it by a good 100 meters. I wanted to watch that race.

At the end of the day, Maddy and I were really just ready to be done. I don't think I have been happier to see my own bed.

To think I have to do this all over again next week with a million high schoolers. Great.

Sunday, March 20, 2011

Germantown Half Marathon Race Recap: 1st Female, 5 Months Postpartum

Sunday:
1.5ish mile w/u
18 min waddle c/d (err...2 miles maybe)

Ummmmm........WHAT? Did I seriously just run that 5 months, 5 days after giving birth to my adorable baby girl??? I guess it just goes to show that I have ALOT of room for improvement in the half. I am looking ahead, BIG BIG GOALS! Finally, things are starting to click for me, it has been YEARS since training has gone this well and I have been injury free! All it took was getting pregnant (just kidding).

In all honesty, I didn't feel "in top shape" running this race, I mean I felt great BUT I also felt like I was still only half way there....well, that makes no sense...let me first explain how this weekend unfolded.


I woke up about 5:30 AM to feed Maddy, then downed half a cup of coffee, half a powerbar, and one salt stick pill (with my sports drink of course). Houston (the champ of a husband) had barely just arrived, having driven from Lafayette to Germantown that night/morning. His team had a meet, but he was determined to watch me race.


I had planned on running this race in my brand new Green Silence racing flats from Brooks, however, at last minute I got a little scared of the hip thing, and decided to run in my trainers (the Launch) this ended up being the smartest move of the day, as I don't think I would have faired as well if I had wore the flats. My hips/hamstrings/butt/thighs/shins/everything hurt on the 20 minute shake out I had done the day before to test them out.

Decked out in my new Brooks gear, I jogged the 1.2 miles to the start line, and after 2 trips to the woods to pee (I'm above a porta john) I stood around and tried to count as many fast looking females as I could. This pre-race ritual is not recommended, as all it ever does is create a great deal of pre-race anxiety. Really, whatever happens, happens. I knew going into this race that I was only shooting for a sub 1:26 effort, and that I was probably not the favorite to win. I counted 3 fast people, I figured 4th, yes one hotel room paid for (the race director was kind enough to wave my entry with my 1:27 win 8 weeks prior at Frostbite).

So the gun went off at just after 7:30am, and I settled in to what I thought was a 6:30 pace (wrong- 6:10, oh crap). I got a little offended in the first mile and it fired me up a bit- a gentleman in a blue singlet asked, "what are you looking to run?" I said "1:24", he snarled and said, "little quick for that arn't you"? Umm, EXCUSE ME? Just for the record- the first mile of Germantown is always fast, rightfully so, its downhill. So 6:10 was actually the slowest split I have ever had on mile 1 of this race.

I found a friend early and clicked off a couple of 6:20's. From previous years running this race I knew and expected my hip to tighten up from mile 4 until the half way point, which it did. This time, instead of struggling to run 6:30's, I ran consistent 6:19-6:22, until I hit the park.

A half mile later, I ran across the 6.55 mile point and realised- I was on PR pace! Excited (and probably a little too quick to drop the hammer) I clicked off a couple of 6:12-6:15's, and started passing, passing, passing, I was making up time like crazy.

One reason I got a little anxious is because when I ran this race 2 years ago, I had a highschooler DRAG me through the last half. This time, I was in no mans land and tieing up fast. My legs felt heavy and my stomach was all cramped up, I was doing everything I could to maintain.


I hit 10 miles a little slower than I would have liked, but still had 1:22 in my grasp. That all changed, however, when I turned the corner at 11 miles and quickly fell apart, my legs died.
Maybe I gave in a little, but my legs just wouldn't go. I felt like I had just ran 10 all out quarters, I wanted to stop- there was no power. I then realised that there would be no PR for the day when I split 6:40. I wanted to cry, but held back-there was a really nice man biking beside me, giving me directions (thanks..even though I have run this race 3 times- now four) I managed to drop down to 6:27 before turning the corner to finish in 1:23:40, nearly 4 minute faster than I had run only 8 weeks earlier.

I quickly went over the race in my head- and tried to evaluate my current fitness. I had felt awkward and all over the place, my stomach HURT, and I may have peed myself (sorry, TMI). I am also not at race weight (Houston would KILL ME if heard me saying that) my legs and body are just not there yet. But all in all, I was pleased. Looking back at my training from 2009, I didn't think I would be anywhere near what I ran at this race in 2009.

I guess this goes to show that M was right all along, "Pregnancy makes you faster."or maybe, "nothing hurts as much as natural child birth."

I don't know, you tell me.

Race pictures coming soon...or not at all. I probably wont post them. I don't think spit all over your face is a nice accessory.


Maddy waiting on Daddy in Germantown!

Wednesday, March 16, 2011

Recommended products to help you refuel and recover during marathon training

Sunday: 30 minutes with the baby jogger (4~miles)
Monday: 8-9 miles with Micah & David (7:20 pace)
Tuesday: AM: 30min morning run, PM: 1.5m w/u & 1m c/d, 2X1000m at 5:20ish pace (3:22, 3:24) w/ 3 rest, 8X300m at 5:20 mile pace (60) w/ 100m jog/run recovery (all at 60 w/ last at 57) (9 miles)
Wednesday: 60 minutes w/ Micah & David (8 miles)
Just trying to taper a little bit and relax before Sunday. I realized I had two gears, marathon pace and half marathon pace. This is something I have a hard time dealing with. I did a short track workout just to hold my head up a little higher, get my legs feeling good before Sunday. Felt great!


After seeking advice from many of my serious marathon running friends, I now have three new products to help me recover, fuel, and train for the next few months. Normally I am not one to post many pictures... it just started to get a little out of hand. Plus- you will have a better idea of what I am talking about:
Because Gatorade just doesn't do it for me anymore! I love this stuff. I was first introduced to it three years ago running the Germantown half marathon. Tastes light and FABULOUS.
I need to practice taking gels in my long runs. Right now I am terrible!! Good news for coffee addicts, this one has caffeine!!
I am a cramper, always have been..hopefully will not be this year! My friend recommended salt stick because you only have to take it once or twice. Just make sure you take it with HEED or gatorade. Should be in the mail today.


New racing top!
Shorts/flats come in today!

Maddy & Mommy off to work/school. Maddy not impressed...


Sunday, March 13, 2011

2011 NCAA Division 1 Track & Field Championships: Women’s Distance Races Recap

NCAA D1 Women’s 5000m Results

The race went out slow (3:27 for the first 1000m and 5:24 for the first mile) and from the looks of it, almost everyone was in the race until the last 1200/1000m. Jackie Areson then dropped a 69 second split and just got faster from there. Areson won by a good 4 seconds, with Mia Behm of Texas following in second, Betsy Saina of Iowa Sate in third. Tennesse’s Liz Costello ended up 5th.

Jackie Areson’s Splits

1000m

2000m

3000m

4000m

5000m

3:27.95

6:40.53

9:54.28

13:07.82

16:04.16





( Results can be found at Flash Results dot com: http://www.flashresults.com/2011_Meets/indoor/03-11-NCAADiv1/Results23-1.htm )

5000m Final Results

Place

Athlete Name

School

Time

1

Jackie Areson

Tennessee

16:04.16

2

Mia Behm

Texas

16:08.56

3

Betsy Saina

Iowa State

16:09.12

4

Anna Nosenko

Wake Forest

16:10.56

5

Liz Costello

Tennessee

16:11.06

6

Katie Matthews

Boston U.

16:13.21

7

Risper Kimaiyo

UTEP

16:13.55

8

Aliphine Tuliamuk

Wichita State

16:14.38

9

Pasca Cheruiyot

Florida State

16:18.11

10

Ruth Senior

New Mexico

16:18.38

11

Corey Conner

Maine

16:21.61

12

Holly Knight

Auburn

16:22.14

13

Tonya Nero

Wichita State

16:26.42

14

Natalie Gray

New Mexico

16:44.36



























NCAA D1 Women’s Mile Recap

I can’t find a video of the race, but if I remember correctly it was Zoe Buckman of Oregon that led most of the way, from start through 1209m. One of my favorites, Cory McGee, stayed up in the race, but faded to tenth during the last 200/300m. Still, she is only a freshman.

Jordan Hasay unleashed a 63 second last quarter, 30.9 second last 200m to win in 4:33.01, Van Buskirk of Duke finished 2nd, and Zoe Buckman or Oregon finished 3rd.


Full results can be viewed at flash results dot com: (http://www.flashresults.com/2011_Meets/indoor/03-11-NCAADiv1/Results21-2.htm )


Mile Results

Place

Name

School

Time

1

Jordan Hasay

Oregon

4:33.01

2

Kate Van Buskirk

Duke

4:33.71

3

Zoe Buckman

Oregon

4:33.76

4

Anne Kesselring

Oregon

4:34.96

5

Amanda Winslow

Florida State

4:35.16

6

Keri Bland

West Virginia

4:35.24

7

Caroline King

Boston College

4:36.00

8

Emma Coburn

Colorado

4:36.08

9

Ashley Verplank

North Carolina

4:36.17

10

Cory McGee

Florida

4:41.52


409m

809m

1209m

Mile

Jordan Hasay’s Splits

1:11.7

2:21.2

3:29.8

4:33.0


NCAA D1 Women’s 3000m Recap

Similar to the women’s 5k, the race went out slow (80 seconds for the first 400m, which is 10:00 flat pace). Megan Goethals took the race at one point, and Pasca Cheruiyot (whom I know personally and ADORE) took the lead from 800-2000m, before fading and finishing 15th. The most amazing performance of the day, obviously was Jordan Hasay’s 61 second 400m to finish just a hair ahead of Sheila Reid (who out kicked Jordan a day earlier in the DMR) Hasay had just won the mile a few hours earlier.

Hasay won in 9:13.71, Reid second, Lucy Van Dalen of Stony Brook finishing 3rd.

(full results can be viewed at flash results dot com: http://www.flashresults.com/2011_Meets/indoor/03-11-NCAADiv1/Results22-1.htm)

Place

Athlete

School

Time

1

Jordan Hasay

Oregon

9:13.71

2

Sheila Reid

Villanova

9:13.86

3

Lucy Van Dalen

Stony Brook

9:14.12

4

Jackie Areson

Tennessee

9:17.88

5

Ashley Higginson

Princeton

9:19.04

6

Anna Nosenko

Wake Forest

9:19.84

7

Stephanie Marcy

Stanford

9:21.20

8

Tara Erdmann

Loyola Marymount

9:22.14

9

Shelby Greany

Providence

9:22.51

10

Katie Flood

Washington

9:22.59

11

Bogdana Mimic

Villanova

9:22.73

12

Liz Costello

Tennessee

9:23.36

13

Megan Goethals

Washington

9:23.48

14

Hannah Davidson

Providence

9:27.53

15

Pasca Cheruiyot

Florida State

9:33.23

16

Jessica O'Connell

West Virginia

9:53.76

Leaders Splits


1000m

2000m

3000m

Jordan Hasay

3:13.3

6:21.6

9:13.7

Saturday, March 12, 2011

Week in review: 18 miles with the guys at marathon pace

Week in Review:
Monday: 10 miles in 72minutes, + 8X20 seconds hard strides at 1600m pace (11 miles total)
Tuesday: 70 minutes relaxed
Wednesday: w/u, 40 minutes at relaxed tempo @ goal half-marathon race pace (avg of 6:18 pace), c/d (8-9 miles)
Thursday: 64 minutes easy
Friday: 8.5 miles w/ David & Micah
Saturday: 2 hour run, 17.6 miles (6:49 pace)
Splits if you care: 7:30, 7:11, 6:43, 6:47, 7:21, 6:55, 6:50, 6:55, 6:31, 6:30, 6:23, 6:56, 6:20, 6:26, 6:44, 7:10, 6:35, 6:50 (for last .6)
Sunday: Not sure yet. Some major hamstring rehab for sure

Just shy of 70 miles.

Not a bad week, only one workout, one hard long run, and an 11 miler. Last week was three solid workouts and a long run so I really needed to watch it this week. Even though Wednesday's tempo doesn't look impressive at all, where we did it was, and we started off slow and worked are way down to 6:00ish by the end. Nice race pace effort. I'm not sure I can handle 13.1 miles at that pace yet though.

Saturday's run got a little out of hand. Probably because I was the only women in a group with 4 other males. I added on before and after to get just under 18 for the day. I will really need to make sure I get fully recovered this week so that I can give it my all next sunday.

Madison turns 5 months on Wednesday. She had a doctor's appointment yesterday and she is just a hair under 18 pounds. So she has gained about 9.5 pounds since birth.

I realised yesterday that I have been breastfeeding my child for five months. With only 1 month short of my goal, I am still worried about slowing down. I have gotten so used to pumping every 4 hours that I am not sure how to stop. Seriously, I am almost scared to try. What if she is less happy on formula? Madison eats 6 times a day, 5 of those meals are breast milk. She is such a beautiful and content baby, I might just have to keep going a little bit longer...

Wednesday, March 9, 2011

Women have easier road to Boston (Marathon)?

So the 2013 Boston Marathon standards have recently been announced and have caused quite a stir in the running community. I have never run a marathon, but if you have been reading my post-baby training blog, I am well into my preparations for the Winnipeg Marathon in June this year.

I run with a group of men four days a week and we are constantly trying to find things to talk about other than football- so we had a very brief discussion about the Boston standards Monday. Brief meaning they complained about how fast they were and how the women's standards are by far easier than the men's. I chose not to comment on the topic, besides; I did not agree and did not feel like causing an argument over a matter of an opinion.


(Extracted from the Boston Marathon Site, BAA.ORG)
2013 Qualifying Times (effective September 24, 2011)
AGE MEN WOMEN
18-34 3hrs 05min 00sec3hrs 35min 00sec
35-39 3hrs 10min 00sec3hrs 40min 00sec
40-44 3hrs 15min 00sec3hrs 45min 00sec
45-49 3hrs 25min 00sec3hrs 55min 00sec
50-54 3hrs 30min 00sec4hrs 00min 00sec
55-59 3hrs 40min 00sec4hrs 10min 00sec
60-64 3hrs 55min 00sec4hrs 25min 00sec
65-69 4hrs 10min 00sec4hrs 40min 00sec
70-74 4hrs 25min 00sec4hrs 55min 00sec
75-79 4hrs 40min 00sec5hrs 10min 00sec
80 and over 4hrs 55min 00sec5hrs 25min 00sec
*Unlike previous years, an additional 59 seconds will NOT be accepted for each age group time standard.

Ever since I started running in High School I have heard "If only I was a women", "The women's times are so much easier" and "I would be a world record holder if I was a female." Fact of the matter is, put any man in a women's body, and he has a lot more to deal with than hormones and hips. In my opinion, men are so used to seeing a women defy the roles that nature has intended for her that they truly believe women to be their equal.

In that respect, we should be flatter. However, let’s look at some cold hard facts for a minute…..

Truth is that the female body is about 30% weaker than that of a male. Men have larger hearts and lungs and produce higher amounts of testosterone, which in turn, make them create a greater number of red blood cells. These red blood cells carry oxygen throughout the body more quickly and efficiently then they would in the body of a female.
As a result, women will use 20% more oxygen than a male running at the same intensity, and (no shocker here) are designed to produce and carry significantly more body fat. Women are also more susceptible to osteoarthritis and osteoporosis and other bone related issues. And--this is all without mention of the other female issue that women face on a monthly basis, menstruation.

Thinking about the "average" adult female (of what the Boston Marathon standards are based on) most women have had at least one child by their 29th birthday, which will mean a quite significant amount of time of reduced training and additional stresses.

Now let’s not forget that the first time a female was allowed to "officially" run the Boston Marathon was 1972 (Kathrine Switzer was the first women to enter in 1967, but was almost thrown from the course by a race official, Jock Semple). This leaves only about a 40 year span that women have been running Boston (or any other marathon, for that matter). Keep in mind that Boston was initiated in 1897.

Don't get me wrong, I am not trying to say that women should be cut more slack because we are weaker and have not been running as long, I am just stating facts of why male and female runners are very different and, therefore, should not be held to the same standards.

I guess my running friends are just so used to seeing women do amazing things. For example, Paula Radcliffe ran 2:15.25 for the marathon in 2008, which is just a little over 10 minutes slower than the men’s record, not 30 minutes (30 minutes is the difference in the Boston standard). Which brings up a whole other topic entirely….women have been repeatedly breaking down barriers in terms of traditional gender roles. For example, not only are more and more women entering the workplace, they are walking side-by-side with their male co-workers as CEO’s, Directors, high-level Managers, etc. etc. More often than not, women are also working, having families, and attempting to keep themselves sane by pursuing additional hobbies (such as running marathons).
This is fabulous, but our can-do attitudes have left our male colleagues thinking that we do all these things without much difficulty, therefore a 3:05 marathon should be in our reach also.

Unfortunately, we are still limited in our bodies abilities, and though many of us are crazy active and seriously fit, we are still not as physically gifted as many (not all) of our male friends.

BUT this is all ok in the end. It is situations like these that will allow us women to continually and secretly rule the world while our male friends go about their merry little lives…completely unaware of what is going on around them…..J

(kidding! )

Keep running, my friends.

Sunday, March 6, 2011

Week in Review & long run with the Boardtown group

Saturday: 12mile Long run with Micah/Nathan(!!) 2 miles relaxed before the boardtown group started. (6:45 avg pace for the whole run)
scheduled was 6 miles at relaxed, 6 miles at half marathon pace.
7:14, 7:10, 7:07, 7:04, 6:32, 6:31, 6:21, 6:25, 6:30, 6:08
Felt great this morning, it was wet, windy, but just an amazing day to run. Nathan joined us also, I've really missed him out there! I had a lot going on, so I missed the famous boardtown morning spread (Marcie's bread!) but I made up for it later for Avery's B-day party (I can't believe the cutie is already 2!!)

This week turned out to be fantastic, minus the whole hip stuff. I did not feel my hip at all on Saturday and managed to keep a conversation the whole way-which was the way I was suppose to run this workout. I cannot believe how fast my fitness is improving! I do believe that I may be able to drop 2 minutes in my next half marathon (versus my Frostbite performance). The year is looking good.

Miles for the week: 66. Exactly where I need to be right now. One more week up and then I drop down again. It will not be hard to make my mileage for next week (pending everything goes ok) because I have a 17-18 miler on tap. Nice.

I had planned to take Maddy out in the baby jogger this morning, but its a little cold so I don't think that is going to happen. I guess that just means more cuddle time! Love my muffin :) here she is at Avery's B-day and again for M.E.'s pageant!