Friday, September 30, 2011

Just for Fun

Emergency purchase for Atlanta 13.1 Sunday:
New pair of Brooks Green Silence

This makes me smile :)
Niagara Falls Marathon Elevation Chart

And last, but certainly not least:


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



Saturday, September 24, 2011

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 couldn't see a single soul, trying to run sub 5:40s by myself is not something I am used to. Still, I went through 5k in 17:30 or so. Good but not true tempo, more like REALLY HARD.

Mile 3 I started having a little bit of a melt down, I had a side stitch and my hip was a little tight, I tried to slow down and maintain effort. By the time I hit 800m to go, I was kicking hard but felt like I was running terrible...the goal was originally 28:45 and I felt like I was slower than that. 28:14 was a huge surprise.

I am 4 weeks out from Niagara falls and I am starting to feel a little tired, I took my miles down this week to make up for it. On Saturday we will travel to Atlanta and run the Atlanta 13.1 against Ms. Meagan Nedlo. I am so excited to have some super studs to race against, my half marathon PR is pathetic in comparision to what I have been training at... I really hope to run a good race.

As for Maddy, she took 4 steps on Wednesday night. How fast she grows, it amazes me. We are practicing her "cowbell" skills. She's a natural, probably because her Daddy and Mommy are both bulldogs. It's in the gene pool. She will go to her first football game tonight.

I apologize for my lack of "blogging" lately. I'm just tired.

Sunday, September 18, 2011

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. Unfortunately, my calves were not too pleased with me afterwards and I was left with a huge knot in my left calf that caused me to miss out on a few extra miles Thursday and Friday. Obviously, I made up for it on Saturday. Even though the run went well, I felt tired after about ten miles. The last 4 or so were ran on the cross country course during the MSU XC invite, in which we won BOTH the men's and the women's!

Had a great weekend with Mad and Dad. In less than a month our little girl will be a year old....a year! I can't believe it. Trying to cherish every minute..she grows soo fast!

Saturday, September 10, 2011

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.

Monday, September 5, 2011

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

1.) Strut around the house in your birthday suit.



2.) Drink a few extra cups of coffee.





3.) Play on the internet for a bit.




4.) Get a good run in on the treadmill.




5.) Catch up on some quality reading.



6.) Dig in the fridge for some good eats.



7.) Do some online shopping.



8.) Indulge in some sweets.



9.) Get in a good snack or two.



Happy Labor Day y'all!

Sunday, September 4, 2011

Ridgeland 5K Run for St.Jude Recap w/ Video

Ridgeland St. Jude 5K results:
18:10, $300
1st female
Results from Garmin: 5:38.5 pace for 3.22 miles. (17:32 or so)

How it went down…

I went out slow and after about 800m, I had already passed everyone that had gone out too hard. Being very conservative, I went through the first mile around 5:39: slow, but up-hill. After catching number 3 soon after, I ran completely solo until the finish.  Being aggressive in mile two (slowed down just a little), we headed into a major downhill section for about 600m (we deserved it, we ran uphill into the wind for two miles). This was great for me as it helped my legs from tying up and actually helped me run a huge negative split.

Below is a link to the video of the finish.  Keep in mind that the first male doesn’t go across until 17:08, then 17:30, then me at 18:10. I finished pretty strong J.

So the map (here http://www.mapmyrun.com/routes/view/42287050 ) measures the course at 3.29 miles. If that was in-fact the distance then I ran equal to a 17:13 for 5k, or 5:31 pace. Howvere, Garmin measured 3.22 miles twice. So, ya know, what garmin says goes.

This was by far the best 5k I have ran and raced this year based on the course and how I felt. Because I am curious to see just how fit I really am (compared to what I used to be) Houston and I have talked about doing a time trial on a course I am familiar with and making a comparison. The course is a the “mugshots 4 mile” it is a tempo loop measured with a car. Even though everyone now cuts the median that makes it short, I can still use it to compare times when I thought I was very fit.

I heard a lot of complaining about the course being long afterwards. It felt good when the 2nd place male mentioned that if the course would have been accurate I would have had my state record, I know right!  Missed it by three freaking seconds.  (Unfortunately, Houston tells me that for a race to be certified, it needs to be long.  Really, I would just want to run one that is 4990m, then I would be happy.)
If I look at it from another point of view, I was 3rd overall behind two males one of which ran 17:30 and regularly races 16:40-17:00 on the roads.  The male winners runs around 16:20 usually (he ran 17:08). So all in all, I think I fared well.

And the rest of the week…

Monday: 87 minutes
Tuesday: 60 minutes
Wednesday: 12 miles with 7 miles at goal half marathon pace: 43:01 (after going out at 6:25 for the first mile, I averaged 6:06 pace) I felt absolutely relaxed and fabulous.  This is the first time in 8 years my hip has not locked up in a tempo run or race type situation.  I don’t even know what else to say about that.
Thursday: 72 minutes
Friday: 55 minutes with 4X20-30 seconds strides at sub 5:00min pace
Saturday: 3.5 mile warm up, 5k race in 18:10, 60 minutes cool down
Sunday: 64 minutes easy

This week brings  a medium long run Monday, really hard workout Wednesday and (GASP) marathon simulator on Saturday. Remember, last time the simulator didn’t go really great. Actually it went terrible, Houston had to peel me off the pavement. So hopefully...2nd time is a charm.

Ok....just one more.....


No walking yet, but we (Maddy) is standing on her own :)

Happy running, all!