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Showing posts from 2013

XTERRA Trail World Championships Results

XTERRA Trail World Championships: 3rd female overall in 1:40:26

Went out to fast and died in the middle pretty bad, but all in all I really can't complain with a 3rd place finish. Recap coming soon. For now, it's back to the beach.
Canadian Running Article

Indianapolis Monumental Marathon Recap

Indianapolis Monumental Marathon: 2:49:28 for 26.27 miles (6:27 avg) 9th female
(just 22 seconds off my PR!)

Though I didn't run a personal best, I have nothing but positive thoughts after this race. Sure I have had some major success this year off the road, but I haven't posted a single respectable time on the boards since May of 2012. It is was getting old.

2013 I spent half the year battle bad S.I. issues and cramping in my hips, and I made the decision not to go back to therapy, so things got worse before they got better (update, I've actually had some major success with one of the those injury-be-gone balls, and the thing only cost me 20 bucks at Stinky Feet). My self rehab has saved me a couple thousand dollars in physical therapy bills, and I do it religiously every day.

I was also more than a little worried about my fitness going into this race. I had a shocking V02 max workout with the women's team just a week and a half before the race, but as you know that d…


After running a disastrous half-marathon in NOLA in record heat and humidity (still finishing 2nd, I may add) I decided to really scale back my training. Surprisingly, my workout Wednesday after the weekend race went well, and the following Saturday I had a great 15 miler with the middle 12 at just a few seconds slower than my goal marathon pace.

Monday I cut 10 minutes from my regular run, and slept in Tuesday morning. That afternoon I hit the XC course for a little speed session.

20 min w/u, 20 min c/d
10 min at marathon pace
3x 1 mile @ 5:13, 5:11, 5:12

I had planned on hanging on for dear life at the back of the pack for the duration of the workout, but to my surprise I felt good, relaxed,and had a chance to push the pace up front. Either it's the taper, or I'm finally seeing the benefits of all those workouts I put together training for World Mountain Champs. Some what regretting that I'm not running National Cross, as it looks like I'm fitter this fall than I was…

Saturday's Solo 21 miler

AM: 21 miles w/ 18 @ 6:35-6:45 (south farm, campus 5, downtown) hot and humid.

After scrambling last minute to find a sitter, I made a plan to execute this workout solo. Last week I was blessed with a group of perfect pacers, and this week I felt like I needed to go through the motions on my own, all the while keeping the pace as fast as I could without breaking myself.

We had been blessed with cool weather all week, so you can imagine my surprise when I stepped out the door at 7:15am and it was already warm. I ran the south farm loop first so I could get water after the first 8 miles, and by the time I got water it was no longer warm, but hot. I felt miserable in the sun, but relaxed in the shade. Overall, my pace didn't change when I hit the 5 mile loop so I just kept going.

It was game day in Starkville, and we were playing none other then LSU. That morning while I was dressing in the dark, I mistakenly selected a Brooks purple and yellow running outfit (with matching shoes, wh…

Mid-week workout on the XC Course

AM: 25 min run (oops! Slept in)
PM: 20 min w/u, 20 min c/d
4 x 1 mile @ tempo, 800m @ 5k pace (1.5/2 min rest)
5:49, 2:45
5:44, 2:43
5:45, 2:45
5:48, 2:45

I was irritated that I couldn't get my 800s under 2:40, but I was running this workout solo and the footing was not to my liking. Don't get me wrong, MSU has a fabulous XC course, but it took me about half this workout to get used to the bumpy grass and the holes. And judging by the miles at "tempo" I road the break a little too much on the 800s. Still, in the middle of a great week of miles, I'm pretty happy with how relaxed this session felt.

I'm running Jazz Half in New Orleans on the 12th. There is no elite field but it looks like the race still gets great support from some wicked fast runners. Because I haven't done the work to PR at the half-marathon distance, I would just like to have a successful race before I have to toe the line on Nov 2nd for another 26.2. Today's long run will be a littl…

Long run success.

AM: 40min run, ~10 miles @ 6:25, 50 min run (~ 21 miles)

After Wednesday's workout I had a hard time getting my legs recovered. Maybe it was all the biking I did last week, or that I was about to hit 90+ miles after barely running the week prior. Whatever it was, it did not give me enough confidence to get my long run in Saturday, so instead I ran a relaxed 12 miles wth strides and pushed the harder session until Sunday.

I asked Houston to see if he could recruit one of his men to pace me for 10 miles of my 20 miler. It turns out must of his guys run their long runs at my marathon pace, which means they would not be sacrificing themselves (somewhat). Once I got to the track I was surprised to find a pack of 5 guys waiting to assist with pacing duties. We set off, running two loops of the hilly campus 5, boring but probably the best in terms of traffic. Immediately I felt tight and short of breath and spent most of the first loop trying to get comfortable.

Call it whatever you will…

3x3 mile on the "Run For Education"

4:45am: 2 mile w/u, 2 mile c/d, 3x3mile w/ jog recoveries @ Mpace, Mpace-10sec, Mpace- 20 sec1.) 6:19, 6:18, 6:10 2.) 6:12, 6:11, 6:09 3.) 6:06, 6:04, 5:56
This was my first "official" hard day after all last week's chaos, so I was a little bit scared and intimidated by this workout on paper. Honestly, in the past when I had 3x3 mile scheduled I have (more than once) swapped it for an 8 mile tempo or 4x 2 mile. It scares me, not sure why, but today I was determined to finish, solo or not (I did have Micah for company on interval 1 and 2). 
Thought I wasn't breaking any records out there on a flat-as-pancake course, I did feel great the entire time, and only felt like it was getting hard towards the very end when I decided to clock the last mile in something like 5:55. Regardless, I mean it was 4:45am, anything fast does not come easy that early.
Though my legs are still a bit wobbly from riding the trainer all last week, the rest of my body is quite fresh and I'm thin…

Rehab Week.

Last Monday I was worried I wasn't going to be able to run for 2 months. Today I ran twice, nearly 14 miles total. It's funny how quickly the body can recovery from some aches and pains, and seems to never come back from others.
This was my "rehab week" (below). Every time I got on the trainer I peddled hard. I finished off the week with extremely tired legs that were begging to hit the pavement. The bike is one of my least favourite cross training activities, but it's the most convenient. I can watch TV, check email and read while peddling. I still haven't mastered the art of reading while running on the treadmill.
saturday: 2 hr 5 min (knee hurt bad) quit early, this was supposed to be a 2:45 run (felt great physically at 2 hrs) Sunday: bike 30/45 double Monday: 15 min jog PM: ? I can't remember what I did that afternoon.... Tuesday: 70 min run (knee hurt) 45 min bike (intervals, hard) Wednesday: 20 min tempo run, 70 min bike w/ 4 x 10 min up tempo Thursday: 6…


I haven't had much for injuries that stop me from running in 3 years now. However, two days before the WMRC, I fell on some rocks on the trail and scraped up both me knees. It hurt but it didn't keep me from running, until I returned home and got back into my normal training routine.

On Saturday the plan was for a 2:45 long run and at a nice pace (nothing crazy) I felt great just before the 2 hour mark, when my knee started throbbing. I ended up having to stop right at 2:05. I haven't been able to run since.
I've road the bike like crazy for three days. Yesterday I saw the trainer and she told me I strained a tendon and bruised part of the bone. The fact that I can ride the trainer without much discomfort is promising. However, every day of running I miss is a day less training I have for Indianapolis Marathon. This week was suppose to be one of my biggest weeks, and I've already missed half of it. I'm not throwing in the towel just yet, but I'm hoping for …

World Mountain Running Championships update

WMRC Results: 44th overall in 48:57 (1st Canadian) 12th as a team

Going into this race I had no idea what to expect. I guess I expected to finish top 50, but I never expected to have so much fun doing it. It is going to take me sometime to recap this trip. For now, here are a few articles and photos for you to enjoy.

Canadian Men Break Top 10 in the World, Women Place 12th 

Alberta PrimeTime Interview

Starkville Daily News Interview (don't worry, this one requires a subscription)

Photo album

Last mini speed session

Tuesday: am: 28 min, PM: 20 min progressive w/u at 0 incline (7:00min down to 6:00) 5min @ 5:18 & 0 incline, 4 min @ 7:53 & 12 incline, 3 min @ 5:15, 2 min @ 7:53 & 12 incline, 1 min @ 5:00 & 0 incline, 15 min c/d
I've been doing all my treadmill runs at see sort of an incline (if not at 10 or above) so I thought today I would cut myself a break and alternate repeats at 0% and repeats at 12%. I was a little uncomfortable on the 5 min segment ( having not had the chance to do any strides) but things improved tremendously from then on. I felt fast and fit. Not the most exciting workout ever accomplished, but enough to get me turning over and to give me a little confidence before WMRC. 

Weekend long run

Saturday: 20 miles progressive treadmill runIncline @ 0.5-1.0 w/ random segments between 1.5-3.5 to break it up 30 min @ 6:53 35 min @ 6:49-6:44 26 min @ 6:31 26 min @ 6:22 8min @ 12 incline,8- 8:20 pace,  2 miles @ 6:15-6:11
Originally I had not planned on running 20 this weekend, but my long runs have improved   tremendously lately, as has the rest of my running, so I decided to stick with the long term (marathon) plan. It was hot and humid so I opted not to kill myself and ran on the treadmill. I was able to drink, take salt and gels with out an issue, and I only had a few minor Maddy interruptions.
A treadmill run ended up being a smart move. This now makes 3 solid 20 mile runs in about 5 weeks time. Just the confidence I need to climb a few mountains next weekend some of the best mountain runners in the world.

Progressive run at Ackerman

18 miles w/ 10 at progressive tempo at Ackerman Lake (2.5 mile trail loop)
AM: 5 mile warm-up, 4x2.5 mile trail loop in
16:15, 16:13, 15:24, 15:04 (6:30/6:29/6:09/6:01)
2.5 mile cool down

Yesterday when I started my warmup it was only 75 degrees and 90% humidity...but by the time I finished it it was in the mid to upper 80s- still cooler than what it has been so no complaints.
Houston was taking his team out to Ackerman lake to run a fartlek on the 2.5 mile public trail so they could 1.) get off the roads and 2.) run as a team without worrying s much about traffic.I felt like it was a great opportunity to get a hard long run on the trails, seeing as I haven't ran on them since NACAC.

The course has lots of twist and turns and the surface is dirt, bridge, and gravel- therefore making garmin practically useless. Houston claims it adds about 10 seconds per mile to what one would "normally" run on the roads (however I'm pretty good a trail running, so I am not so sure th…

Hill Work Part II

My lack of blogging lately has been due to work and life living with an almost 3 year old. I let the cat out of the bag the other day that we would soon have a "Birfday Party" and we have spent every night since planning out the details (Dora or animal theme, who are we inviting, what the cake will have on it). I am also just over 2 weeks away from the Poland trip and I am trying my best to have everything (work related) completely done before I leave. A "vacation" durring the first month of the fall semester is not recommended.

I'm in the thick of marathon training, the last two weeks brought two (very difficult) 20 mile runs in 95-100% humidity. The first one was great for the first 9...then so miserable that I turned my garmin off after 14 and suffered through the last 6 saving myself the embarrasment of knowing the splits for those miles. The very next week was much improved. Besides 94% humidity, the temps had dropped to mid 70s and I coasted along for mos…


AM: 15 min w/u6 miles continuous on Mt.Schmidt (aka Bevel Hill) alternating down hill mile, up hill mile 5:43, 6:41, 5:36, 6:54, 5:41, 7:01 for 37:39 total (90 seconds faster than last time) 12 min c/d PM: 4 miles moderate
Mt. Schmidt is a mile long hill about 25 minutes from our house in the Noxubee Wildlife Refuge. Before NACAC I went out there with Houston and Renee for this same workout, which I ran in about 39:10. Honestly, it might have been more humid last time, but I also had friends suffering along with me. Yesterday, I was running solo, while Houston drove up and down the mountain shouting out words of encouragement and throwing me a water bottle...I couldn't have done it without him.
In college I ran this workout a few times, though we used to start at the bottom and run the first up-hill fresh. Because Poland is a down-up course we have been starting at the top, taking the first climb on tired legs. 
By the time the last climb came around I didn't think I was going to ma…

Interview with Level Renner

For those that might be interested, I was interviewed by Level Renner after NACAC. Here is the video:

Also, visit Level Renner at they create a FREE magazine that is well worth the read. You can view back issues at:

My NACAC Mountain Running Champs/USA Champs Survival Story

NACAC Mountain Running Championships Results: 49:56 for 13th overall (1st Canadian!)  USA 1st, Team Canada 2nd, Mexico 3rd Results
I take back everything I knew...ok thought I knew...about running up mountains, and tell you- I know next to NOTHING about mountain running. Sure, I faired well, I actually placed high and I think I ran a smart race, but if the Poland course is going to be anything like Mt. Cranmore (which it is supposedly 95% the same) I've got a lot of work to do. At 7:14a.m. on Sunday I loved running up mountains, I thought it was "fun" and "exhilarating", and then at about 7:44a.m. I wanted to fall over and die. I felt like a 5th grader running their first 5k. I was sprinting from the start and doing my best to put one foot in front of the other, while I shuffled down cliffs and barely caught my breath enough to climb back up. 
It hurt, a lot. Ironically, the down hill hurt more than the up, being that I was blessed with a killer chest cramp that…

Speed work

Wednesday: 22 min w/u, 2x (8x70-80 sec) hard, 60-80 easy, 4 min jog between the sets on hilliest section @ south farm (back side, gravel) 5:00-5:35 depending on if I was going up or down. Good workout, hot and 94% humidity, felt strong on the hills.

Saturday: 15 min w/u, 6.33 miles tempo on very hill route  ( 6:25 avg - Rez Run at fast ladies showed up so it was an easy $500), jog, 3X800m @ 5:28, 5:25, 5:28 (on road w/ hills), jog, 6X30sec @ 5:18-5:00 pace, 15 min jog c/d. Felt great.

I get to taper off a little bit before NACAC and run a few speed workouts, which is nice because its hot as heck in Mississippi during the summer. I know, "It's summer everywhere." But being a Northern Transplant, I've never quite gotten used to 97% humidity and triple digit temperatures. Even with our 4:45am workouts, its still over 80 degrees and the humidity is at its highest. But, I'd rather have this then the frigid Canadian winters (sorry, its the truth)  and I've…

Hill work

After Sutton I took about 5 days off to get recovered from a pretty unimpressive spring season (with the exception of the mountain race). It was everything I needed, and I came off the break fully motivated and ready for the next round of training.

These past few weeks I've been extremely busy with work and with a July 1 promotion on the horizon (yay) I've been taking full advantage of the summer months to get prepared for the craziness of the fall semester. My workouts have changed, now that I've got to get usd to running up 20% grades for extended periods of time (do you ever actualy get "comfortable" with that?) and every workout has a down/up cycle to it as Poland is a down/up course.
For someone who doesn't do hill work (I run my workouts on hilly courses) I had no idea what I was missing. Running repeats alternatve 0% and 12% inclines makes every workout more interesting and extremely challenging. Ive found that it takes two full days to recover from th…

Canadian Mountain & Trail Running National Championships Race Recap

Canadian Mountain and Trail Running National Championships Results:
1:18 for 1st female (woo, what?)
15 min w/u, 15 min c/d
Sutton, Quebec I'm sitting on the front porch of the Auberge D&K just after 7:00 am on Saturday morning, June 1. I've just gulped down two plates of fresh fruit and french bread with butter and jelly. The free continental breakfast served here is fit for a King and I believe haven't eaten this good in a while.
I'm cradling a cup of coffee in my hands while enjoying the morning sun against my face. I'm asking myself what in the world I am doing here; Just 48 hours ago I booked my flight to Sutton, last minute out of frustration with my back problems this spring. I've really just arrived, flying into Vermont last night and renting a car to drive across the border. Yesterday I was in Memphis and I plan to head back that way by 1:00 pm after the race (the awards ceremony is scheduled at 1:30 pm, I didn't intend on getting an award so I …

Canadian Mountain Running Champs Short Update

This is not an actual blog (sorry, no time) just a brief update. Recently I got so fed up with my S.I. joint problems that a booked a last minute flight to Sutton to Quebec to participate in the Canadian Mountain Running Championships. Like I expected, my back didn't bother me at all, and quite unexpected, I actually won the race....qualifying for the World Championship in Poland and NACAC in New Hampshire. It was also a relief to finally run a race and not lock up in my hips and get a chance to show my true fitness.

More on this later. For now, here is a short press release:

More on Sacroiliac (SI) Joint Dysfunction and Running

I've been getting a lot of questions about SI joint dysfunction lately. Before I post,  I just want to explain that I am not a doctor nor do I consider myself an expert in sacroiliac joint dysfunction. I am simply explaining what I know (scratch that, what I think I know) about my SI joint problems and what has worked for me. Also, I think its important for me to write that I have had this same injury for 12 years and was misdiagnosed most of the time. Keep in mind that what works for me may not work for you for a number of reasons. Read on for more.

What is the sacroiliac joint?

The sacroiliac (SI) joint sits between the sacrum (lower end of the spine) and the iliac bone . It is one of the largest joints in the body and the surface fits together like lego. A very small amount of motion should occur at the S.I. joint. The motion of this joint is typically so minimal that it might only slide a couple of milometers and it may only tilt and rotate a few 2-3 degrees. The primary functio…

Change of plans.

After battling sacroiliac joint issues all spring, along with insomnia/sleeplessness for the past few weeks, I have decided (after many conversations with Houston) not to run the Ottawa marathon. This spring I have gotten really strong, but I have yet to get fast. I have logged more miles and put in more work then ever before. But, with what I have been dealing with these past 4 weeks, it looks like I need another 5-6 weeks to train, rehab my hip, and find out what is keeping me up at night. I can't run another race after a sleepless night, and I don't want to attempt 26.2 miles off of 0 sleep. Maybe a half, maybe a 10K, but not a marathon.If I run Ottawa, I predict a 2:55 and I've worked too hard to settle for that. With more time to prep I have the chances to replicate the last five weeks of my most successful marathon, and potentially PR or get extremely close to it. I've decided to run Grandma's marathon on June 22.Though I will miss the Canadian Marathon Champ…

2nd track session of the year

I forgot to mention yesterday that I suffered terrible friction burn on my feet and could barely walk after the race. It took a couple hours before it stopped hurting and rubbed my feet raw. Unfortunately Monday's 20 miler never happened.

I cross-trained Monday and ran 80 minutes Tuesday. Wednesday I asked Houston to pace me through a speed session on the track thinking that it might help boost my confidence before this weekends tempo/long run double.

40min w/u, 15 min c/d
8x800m w/90-2min rest

This workout went fine. I never struggled, I negative split most of them. I even had a cheering section for the last two (thanks Ladies). I'm in shape, I know this. Still trying to prove it on the race course.

Canadian Half-Marathon Champs Results

Canadian Half-Marathon Champs Results: 1:22:17 (8th)


My first official race of the year turned out to be a huge disappointment. I felt fine Saturday before the race, but didn't sleep AT ALL the night before. Maybe it was nerves or an uncomfortably hot hotel room, but if I got any sleep it was a few minutes between 5:58am and 7.

I have never not slept the night before a race, therefore the 5:44 opening mile felt more like 5:35, and after three miles at about 5:45 pace I fell apart completely. I never gave up, if anything I pushed as hard as I could, hurting as much as I possibly could from 10k until the finish. There was no strength in my legs and I had to fight to maintain my position. Finishing 8th was not something I was proud of, I didn't travel all the way to Montreal to run a 1:22. If there is anyone out there that has really read my blog then you will remember that I just ran a 13.2 mile tempo in 1:22:11, feeling wonderful in the middle of a 90-95 mile week. This…

Wednesday's workout

With Canadian National Half marathon Champs only a few days away, this short and controlled "last chance workout" was the confidence boost I needed.
This week is National Volunteer Week, which means its the busiest week of the year for the center. I made time to run each day only once being that work took priority over everything else. Good thing that I had a recovery week planned.

Once Wednesday rolled around I got a chance to catch my breath and jump on the treadmill for one last speed session. Being that Houston is in Philly for Penn Relays it was a necessity evil, but because I find treadmill running easier then running on a road course, I was able to maintain a pretty good clip without emptying the tank. Surprisingly enough, I was extremely controlled the entire time. Is this is a sign of good things to come? Maybe. I'm not banking on that yet, I've still got a few days to mess things up.

20 min w/u at 6:45 avg.
10 min @ 5:35 (3:30 rest)
3 miles @ 5:46 (3:30 r…

The Mileage Experiment

This year I've decided to stop counting miles. I really like the numbers, but when I start running a lot I get caught up in the numbers and my quality always suffers. As much as I would love to be a mileage monster, I'm not. I've always ran my best when I'm focused on quality and not quantity.

I stopped counting miles in February. I started taking things day by day, running more when I felt good and less when I didn't. I started doubling again and running a quality 19-21 miles on Sunday, leaving Saturday for tempo runs or speed sessions. I started jumping in the occasional race so I wouldn't have to execute my weekend workouts solo.

These past two weeks I ran two lonely 5ks as hard tempos in the middle of 90-95 mile weeks. I know this because with 5 weeks remaining before the Ottawa marathon, I allowed myself to back in my log and count. Without obsessing about miles and focusing more on how I feel I've successfully built on my weeks from 80 to 85+, to 90+…

VestigeWear Repurposed Running Headband Review

Just before the Historic StarkVegas 10k, the owner of VestigeWear contacted me about wearing and giving an honest review on her re-purposed running headbands. Now I don't usually review much stuff, and I take the support I get from Brooks and Gu really seriously. But, neither company is in the women's headband market and for someone has yet to find a cute headband (for my massive hair) that doesn't slip off in the first mile of my run, I decided to give it a try.

The owner sent me this headband (click to order, pictured above).She told me that it had a former life as a pair of capri pants and the backside was made of a piece of towel to prevent slipping. It was extremely cute (first impression) but when I put it on it seemed a little loose at first which I was worried about. Fortunately, on my first trial it didn't move AT ALL. Imagine my excitement, finally getting to sport a cute headband versus bobby pins and clips (of which I have lost by the thousands). I wore the…

Wednesday's speed session

AM: 20 min w/u, 20 min c/d,
2x75 sec @ 5:13 w/ 1 rest
7 min @ 5:33 pace
6 min @ 5:30 pace
6 min @ 5:30 pace
4 min @ 5:27 pace
3 min @ 5:24 pace
2 min @ 5:18 pace
1 min @ 5:13 pace
( 2 min rest between each interval, treadmill @ 4:45am)

My legs were still tired from the tempo/long run double this past weekend, so I decided to run this one on the treadmill versus the road. The treadmill is a much easier on the legs and would help me hit my pace.

Even if you add the "15 seconds per mile" that most road to treadmill conversion chart suggest, I still would have been happy with the times. Physically I felt fine but I could still feel the Sunday's long run in my legs. Starting to think all the miles and long runs are paying off.
I decided not to double today.

Weekend recap

Saturday: AM: 3 mile w/u, tempo on hilly "campus 5", 5 mile loop @ 30:04, 45 sec stop for Gatorade, 1 mile @ 6:15 pace, 1 mile c/d
PM: 30 min easy

Sunday: 21 miles w/ 16-17@ 6:55-7:15 on hilly loop (South Farm x 2) + 20 min progression
Starting @ 6:58 getting down to 6:18 + 10 min at reg. pace c/d (2hr26min)

Saturday ended up being a horrible day for this workout. The wind was strong and in our face for 3/4 of the loop, it was hot and the sun was blaring. Normally, I wouldn't complain about a day like that but I haven't had the chance to train in anything besides cold and wet in a very long time (except for running indoors every once in a while). I was told to go out really slow, which I did (6:23) which just made me feel sluggish and tired. Eventually I brought things down to 5:53 after we got out of the wind but I just couldn't keep the intensity going. I was too wiped out.

I made the decision to only go six once Houston stopped us and made us drink after the …

Wednesday's fit test

AM: 15 min w/u, 15 min c/d
2k @ 5:48 pace, 1 mile @ 6:20-6:25, 1 mile @ 5:45, 1 mile @ 6:25, 1300m @ 5:45 pace, 1 mile @ 6:20, 800m @ 5:33 pace, 1 mile @ 6:25, 400m @ 5:30 pace, + 6x150m strides

This workout was done on my hilly tempo loop at 4:45am. There is no true recovery, you recover from each interval with a mile at marathon pace. though my marathon pace is (hopefully) faster than this, this is what I could handle today.

It ended up that every single "hard effort" ended on hill and most of the marathon paced "recovery" sections were on the flat or going down hill. At the time it was a little frustrating because the ups killed average pace on most of the hard sections, but in the end it's good for me...and overall I still hit my times. Thanks to Houston for pushing me through it.

Monday morning run at "up-tempo"

4:45am Monday: 1hr37min on hilly route w/ 10 miles @ 6:45 avg + 6X30 sec. at sub 5:10/ w/30 seconds rec.

After Saturday's 13.1 miles at marathon pace I logged 12 miles Sunday and still felt really good. Instead of running easy Monday I decided on joining Micah and Houston (my Dad is here for a visit) for a longer run at up-tempo, nothing killer but a good effort that still required concentration.

After every harder run I feel the hip getting stronger...and its about time. With Montreal 4 weeks away, I've got to get ready to run as hard as I can for 13.1 miles faster than I have ever gone before.

I'm already nervous.

Marathon Tempo #2

AM: 15 min w/u, 13.12 miles @ marathon pace (6:16), 20 min c/d
(Viking Half - 1st female/3rd person in 1:22:11)

Just two weeks after my first marathon paced long run, I ran this one on a similar course and averaged 5 seconds per mile faster giving the same amount of effort. Unfortunately, I wasn't able to get in the 30 min of running before and after that I had planned on, but in the end I believe this day was successful. I was only beat by 2 men, ran 9 miles of it solo, and felt pretty good once again when it was all over.

Unfortunately the S.I. is still there and I suffered with it from mile 4-9, but only one of those miles ended up being slower than marathon pace. I've been consistent with my exercises and I feel like the long tempos are really helping with the strength in my hip. One giant step forward!

Unexpected workout success

AM: 30 min @ 7:08 pace
PM: 14 min w/u w/ 4x150m @ 5:10-4:45 pace
3x2 miles on hilly loop:
2miles w/ splits of 5:44, 5:34
4 min jog rest
2miles w/ splits of 5:36, 5:44
4 min jog
2 miles w/ splits of 5:57, 5:01 (SHORT & off road/through the bush)
15 min c/d

I did this workout on my lunch break Wednesday when traffic was absolutely awful. I had convinced myself that it was going poorly early on because I had not looked at my Garmin splits yet and just FELT like my legs were tired. The last interval I started without any plan of where I would end up, and quick thinking made me take a turn by the vet school and through the wooded cut-through on the backside of Sherwood. Here, the hills destroyed my pace and took all the fight out of my legs. Regardless of the bush whacking I was still able to come in under 6:00 for the first half of the interval and continue to keep the effort up from there.

I had summed this workout up to be a huge fail until I finally got a chance to go ba…

Praying to the Turnover Gods

I've had two S.I. episodes this week, but the last one was not near as bad as the first so I feel like I'm headlong back in the right direction. I saw Jack Weimer for an hour, I did strength everyday. I'm running a large amount of miles, and with the exception of having no turnover, I'm feeling pretty good about it.
There is not question that the long tempo runs drive my training, so I've got another one scheduled at the end of this week, running the Viking half in Greenwood, Mississippi. I've got a long way to go until I feel like I can run 6:20 pace in my sleep, but each week it feels like it is getting a little easier.
I've started to feel like the treadmill running has made my hamstrings weak, so I've been trying my best to run everything on hills and hilly gravel loops. My Saturday tempo was sort of a disaster, but looking back I think I just needed someone there to push me when the hills killed my pace...and there was nobody within minutes of me. Th…