The last long run

Happy Friday all, I am so happy for the weekend, but a quick recap of my last long run before the marathon.


So I will go ahead and put this out there and say I was a bit rebellious when I designed my training plan, I built in a 15 day taper not the normal 21 days that is recommended and that everyone else uses. While I have never run a marathon I have been an athlete long enough to know how my body recovers and how long it takes, and I knew 3 weeks would be waay too long for me. I had my last long run schedule for last night and it basically said 18-22 on the schedule, but I decided that 20 would be the magic number.

I will say that my goal for this run was pace miles. I have done several 20+ milers so far so I wasn't stressed about the distance, I wanted to see how long I could hold onto my goal pace, and how it left me feeling at the end. The verdict = not what I had hoped.


18 Miles- 2:50:20, 9:27 pace
Miles 1-8:   (9:43, 9:31, 9:26, 9:39, 9:23, 9:05, 9:17, 9:21)
Miles 9-12:   (9:38, 9:26, 9:22, 9:20)
Miles 13-18:  (9:33, 9:31, 9:29, 9:30, 9:31, 9:35)


So if you didn't know anything else you would actually think this was a super stellar run, and in hindsight it really was a strong solid run with really good times until the end when my body just shut down. I went into this run not well nourished and very dehydrated. I had not eaten much all day which is not great when you are planning an evening long run, and I had almost no water all day. Our water cooler was out at work, and I was so busy I never got a chance to slip out and get some, so I was uber dehydrated which was a major factor in the later miles. I knew both these things going into the run, and I knew it would hurt me, but I also knew it was now or never, and I wanted this last run.

I am honestly not that bummed that I had to stop at 18, I wish I had felt up to doing 20, but I didn't, and I am smart enough to know that pushing 2 more miles would have probably ended very very badly. I think if I had been better fueled I would have had at least 2 more pace miles in me, and that gives me enough confidence to feel ready for this race, and to do it at the pace I have trained for. Even as dead as I was I managed to hold my pace, and that is very reassuring. My drinking habits during this run showed me just how dehydrated I was, I had to keep looping back to get more water, and more water, I never seemed to have enough, but at least I can pinpoint my mistakes and move forward.


Another fun fact for you: Gu is VERY sticky! I was eating my first gu around mile 5.5 and running while eating it, and all of a sudden I felt something sticky on my leg...uhh yeah the gu had somehow overflowed and dripped onto my right inside knee, it was like glue, I could not get it off with water, and when I made my pitstop at mile 8 to refill my water I had to scrub it off with water and a towel. This probably has me the most nervous that it will happen during my race, and it would not be welcomed.


So it finally taper time!!!!! I have been looking forward to the taper mostly because it means that the race is super close which it is! I have read all the stories about taper paranoia and the random twinges, and I am mentally prepared for them, so hopefully you won't hear too much freaking out. Luckily I have plenty of things to get done during these 2 weeks so I shouldn't have too much extra time on my hands. I can't believe it's finally time to put this training cycle to bed, I can't believe I have been at this for 16 weeks, it went by SO fast!!!

Tons of luck to everyone racing this weekend: Chicago, Steamtown, and several others, I can't wait to see everyone's race recaps!!!!

New Plans

It's almost the weekend y'all, I know I am more than ready!


Last night my 2nd workout was at the track, not the usual " I went to the track and ran my intervals all by my lonesome". I had scheduled last night to go out and meet with the coach and team of Personal Running Solutions, who I am hoping to train with for my 2nd marathon in the spring (winter?).

I was SUPER nervous on my way over there, but all of that faded away quickly after meeting with the coach and a few girls before practice started. I was told we would do a 1 mile warm-up and ladders which was great because it was so similar to the workout I had already written on my schedule for the day.


So the plan was 1 Mile warm up, 1600, 1200, 800, 3x400 - 1 minute rest between each.
I was nervous about the 1 minute rest, granted, I usually never rest I keep running (slogging) for a 1/4 mile to receover, but I was curious to see how I did.

He put in the middle group which I felt seemed right with my skill level. When we started the first interval I found myself at the front of the pack and feeling so comfortable at the absurd paces I was running. I knew immediately that this was a good idea for me, I was already pushing faster than I would alone and feeling ok. I ended up finishing in the front of the group each time which was a great feeling!

Warm-up Mile- 9:06
1600-  7:47
1200-  5:48 (7:42 pace)
800-    3:49  (7:40 pace)
3x400-  1:43 (6:58p), 1:45 (6:58p), 1:37 (6:39p)
1/2 mile cool down- 4:27

Total 4.5 Miles to make it a fabulous 8.5 mile day.

The 800 and first 2 400s felt the toughest, but I knew I pushed myself and was a little out of my element so I was pleased with how well it went.

I had SO much fun out there, all the people were so nice and competitive enough that it was challenging yet still fun. The cool air was perfect, and as the sun started to go down they had the big lights on and music which brought me back to my high school days. I met so many fun people and I cannot wait to go back next week. The coach said I looked really solid and mentioned moving me to the next group for when I get back into it, I am not sure if I am ready for that though- they run really fast!!!!


That one workout has me absolutely sold on this group. I was 99% sure I wanted to train with them before I went yesterday, and now I know I really want to. The coach is exactly what I was looking for- he coaches how I used to coach with the same mentality and demeanor which I love. They do three runs a week which I can attend, or not if my schedule doesn't allow, but I am really eager to have people to do my long runs with, I am hoping that will help me push more and run faster and longer. We talked after the practice about my goals for my next race and what I was looking to add/change/etc. He and I will be working over the next 2 weeks to get a training plan together for my next race(s). SO Excited!!!!

I have my last "long run" planned for tonight and then its really taper time, yay!!!!!

The Other Side of the Drawer

Happy Hump Day everyone, I have been MIA this week, super busy on deck here, and it is about to get even busier. Thanks to everyone for the kind comments on my race, it was a fantastic race, and I am so energized for my marathon now- only 17 days away, craziness!!!!


So to get you up to speed- I took Sunday off per usual, but my legs felt suprisingly fresh considering I had done a very quick race the day before- only some hamstring tightness, but again what else is new.

Monday:  7 Mile tempo- I opted to break this tempo run down a little slower and shorter than I normally would, my claf/shin was feeling better and I really did not want to go all out and anger it, especially since I had a nice quick race on Saturday.

I did the first 5 miles alone - 45:17 and did kind of like a progression through my easy and hard tempo paces and then back down, if that makes any sense.

Mile 1-  9:43
Mile 2-  8:57
Mile 3-  8:34
Mile 4-  8:53
Mile 5-  9:09

After those 5 I picked up John to do the last 2 since he also wanted to run. I took these last 2 nice and easy, I had gotten in my quicker miles, and did not want to piss off the leg. 2 Miles- 19:57 (10:04, 9:53)

For a total of 7 Miles- 1:05:14


Tuesday- I woke up to some tight muscles, and as much as I really wanted to run in the perfect fall weather I opted for some cross training since I knew I had big runs planned for today and Thursday. I loathe the stationary bike at the gym- like seriously. I can do spin class, but asking me to do it by myself is just torture.


Wednesday:  Today I am attempting one of my favorite things- Double workouts! I actually love doing doubles, and I have missed them. They have not really been ideal for marathon training since it basically gives you 2 shorter runs for the day and doesn't necessarily help you focus on endurance, but it worked out well this week.
This morning I was SO excited to get out in the fall weather to run, and for the first time in countless months, I reached to the other side of my shirt drawer to grab a shirt with sleeves for my workout today.

It was obviously dark, and a cool 60* with only 55% humidity and a breeze- bliss! I was almost cold at first, but better to be cold than hot I have learned. The temperature changes have started to make a noticable difference in my paces as well which I love, all that sweating this summer will hopefully pay off as we get into winter.

I did 4 Miles this morning @ goal marathon pace. I was actually hoping to see a little bit quicker splits considering all the rest of me felt so good, but for some reason my calves siezed up again during my run, and despite stopping to stretch at mile 2, they tensed back up within a half mile, so all things considered I am pleased with how it went, I was still in goal pace range, and all but the 1 mile were under, so no complaints.

4 Miles-  37:43, 9:25 pace
Mile 1-  9:27
Mile 2-  9:39
Mile 3-  9:20
Mile 4-  9:17


Even though the calf seizing came back, today it was just the muscle, not my actual shin bone that was hurting, so that is an improvement from last week when it was mostly shin pain and muscle soreness from trying to compensate from it. I think all the icing has seriously paid off. I am rocking my compression socks at work today in hopes of loosening up my calves before going to the track tonight, hopefully they work!

Jacksonville Marine Corps Half Marathon

 

I trust everyone is having a fabulous weekend so far, mine has been really great!

Today I did my anniversary race and 2nd half marathon, I walked away with close to a 16 minute PR and feeling re-energized and ready to tackle my marathon in 3 weeks.

So after my minor injury flare up this week, I took 3 days off going into this race, I was nervous on my way to the race this morning after a nightmare about missing my goal time and having my injury flare up. I got in an almost 2 mile warm-up, I wanted to be able to start warm at my goal pace and gauge how my leg was before the start. I FLEW through my warm-up, several minutes of it were well under a 9 minute pace, I kept having to back it off more and more as to not expend too much energy, but it was obvious my legs were fresh and ready to run.

I made the decision as I was waiting for the gun that I felt good enough, and was so rested that with the perfect weather 71*, overcast and breezy, I was going for my A Goal of a sub-2:00.

After the gun I was able to get up to speed pretty easily, and fell naturally into a 9:20 pace which was my plan for the first few miles. The 2 bridges in this race fell within the first 3 miles (I thought just the first 2 miles). Each bridge (both up and end down) each ended up falling within their own mile which made my splits look fine since the huge speediness on the downhills majorly negated the slow paces from the uphills.

   

Mile 1-  9:15

Mile 2-  9:04

Mile 3-  9:09

The first bridge was shorter and much easier, I felt fine and my pace never dropped below my 9:20, the second bridge as I already knew was a bitch! It was long, steep and never-ending, my pace suffered significantly, but the downhill was just as intense as going up so I was able to get through it in great time.

After coming off the bridges I fell into a pace range of 8:55-9:05 and it seemed so natural, I never really had to pick it up or slow it down, it just kind of was on its own which was a great feeling to know that I was ready for that pace without barely running it at all. We ran through some beautiful neighborhoods along the river which kept the temps nice and the breeze steady, it started at 71* and was only 73* by the time I finished, I am hoping these temps are around to stay. The middle miles flew by so quickly, and before I knew it, I was at mile 9.

Mile 4-  8:55

Mile 5-  9:03

Mile 6-  9:03

Mile 7-  8:58

Mile 8-  9:06

Mile 9-  8:54

        

The water stations were using plastic cups today instead of paper, it made it impossible to make the cup into a v to drink while running, and I spilled on myself many times. The last couple water stations I was barely jogging through to try to get the water in, but never once did I stop to walk. My biggest fear of walking is that I will not be able to get moving again because my legs will be so heavy and I will never get back up to the pace I had been at before I stopped, but today I never felt the need to walk, I never felt out of breath until the very end and I felt like I had found the right pace and was just chugging along.

Right as we came up to mile 11 there was a big ramp that I was unaware of that was tough, I held my own, and used the spiral ramp going down to make up some lost ground.

Mile 10-  9:06

Mile 11-  9:00

The last mile and half were when it started to get a little tough, I was getting tired, and probably should have taken more gu instead of just Gatorade near mile 10, but too late now. I knew I needed to get in a sub 8:45 last mile to make sure I felt safe, and what had been so easy up until that point, suddenly felt so hard. At mile 12 we turned the corner onto the final mile stretch, this part was identical to the last mile of the 5k course I did last year, I remember the stretch being so hard last year too, but I was in a whole new place, and 1 last water stop later I caught a 2nd wind with about .7 miles to go. I was able to keep my pace down for the rest of the race and as I saw John I tried to tell him that I was going to make it, but it just came out as another picture with me and my mouth open :)

Mile 12-  9:11 (up-ramp)

Mile 13-  8:35

Mile 13-13.16-  1:18 (8:04 pace)

I finally got my sub-2:00 that I have waited/worked so long for,

13.1 Miles-  1:58:43, 9:04 pace!

     

John and I hung around the post race festivities for a bit, but with the breeze and being so sweaty I was getting chilly. We did have some fun in the parking lot though taking ridiculous pictures.

I was SO happy with my time, and the fact that I didn’t feel bad or in pain at all through this race. I probably could have pushed a little harder, but I felt so even keeled and consistent and it leaves me super pumped and ready for my marathon. While I certainly don’t think I am quite at the point of doubling what I did today at the same pace, I think 20-30 seconds/mile slower is totally attainable, especially under the same conditions! Another successful race down, and another on deck- 3 weeks!!! 

My First Race

Happy Friday and Happy October to all! Once today is over it will be T-Minus 3 weeks until Marathon day, and I am SUPER excited! I have also gotten lots of presents this week, they always come in bunches, including 4 new pairs of my absolute favorite socks! My mom had bought these and didn't like them, so more socks for me, and look at all the fun colors!!!!

Today was rest day 3 I think, I can say I am positively ready to race tomorrow, my legs are so itchy and full of energy it is not even funny. I took the pup on a longer than usual walk this morning to get my legs a little warm so that I could stretch/roll/ice again this morning- good news it is feeling better, still tight and a little painful to touch, but no where near where it was Monday-Wednesday.

It was a balmy 63* this morning, yes, in Florida!!! I was SO excited, the humidity was moderate, the temps were perfect, and we did not even hit 70* until close to 9am, assuming all the weather outlets are correct, we are expecting the exact same weather tomorrow for my race, possible even a tad cooler, it does not get any better than that, especially when you have trained in 80*- So excited!!!!! I bet you didn't know this was going to turn into a weather blog, and I'm sure you all know more about the weather in Jacksonville than most people who actually live here :)

So this race tomorrow hold a very special place in my heart, the Jacksonville Marine Corps Half Marathon and Freedom 5k was my very first race ever back in October 2009, my official chip time for this race was 35:28. This race went down just before this blog went up, so there is no fun pictures or race recap to give you, but it was the first day I ran 2 miles without stopping, and I was so proud of myself, even more so that I finished under my goal of 36 minutes.

 I remember staying around after that race watching the runners who did the half finish and thinking how hardcore they were to be able to run 13 miles like that, and how cool it would be if I could do that too. When it came to planning my fall races there were SO many good options to race this weekend: The Disney Wine and Dine Half was having it's debut this weekend, as well as a few other contenders, but I knew there was really only 1 race that I wanted a shot at. I wanted to return to this course and be one of the ones who opted for the longer distance, not the shorter for once.

 

               2009

               

                                                                      2010

My running has come so far since then, my 5k PR is now almost 10 minutes faster then the one I set that day. This has been a great reminder when I start doubting myself and training for my upcoming races, and I just can't help but smile when I think how far I have come in just a year, if only that girl at the finish line last year had any idea what a difference one year would make. I hope someone else running their first race tomorrow comes away with the same great experience and motivation that I had. Hope everyone has a great weekend and good luck to all those racing!

September 2010 Recap

Welcome to the last day of September, I can't believe how fast the last few months have flown by! I have quite a lot lined up for the month of October, I feel like it is the month I have been waiting for almost all year!

To Recap September:

I ran 166 total miles in September, a little less than August (175.2), but I was forced to take a few rest days so I am still really happy with how that turned out, huge leaps from where I was a year ago!

My longest run was 22 miles which you can read about here. It was challenging but such a confidence boost, and despite a rocky end to this month, I still feel prepared for my race.

No races this month- LAME! Don't worry, I will more than make up for it in the next 3 months.

Injury- So I have pretty much avoided this word for the last week or so because if I said it then it was true, but I have gone and pissed off my leg enough that is in full on rebellion mode. Since last week, my left inner calf/shin/ankle has been super tight and painful to run on, and even more painful to the touch. I have tried to back off as much as my competitive brain would allow, I have tried every pair of shoes I own (just in case it was the shoes, it's not) I have tried every different running surface, I ordered compression socks that I have practically lived in for the last week, and nothing has seemed to offer any relief except rest. It was bearable at first, and would only hurt while running or touching, but on Monday it went from pain while running to pain while sitting and doing nothing and a swollen ankle, it was time to bring in the professionals. After my run Tuesday which sucked most because I was slow and struggling not from lack of running ability, but from extreme inside shin pain, I knew I had to back off if I had hopes of hitting some of the race goals I have.

I have not run in 2 days, and have done spin class on top of cross training, mostly because I can't sit still. My leg already feels a little better, and went to see my fav NP this morning who confirmed what I suspected. She is a fellow runner with a similar build and similar training patterns, so I really trust her opinion. She confirmed it is not a stress fracture or all walking would hurt just as bad as running- this is most likely a posterior tendon/ligament strain on top of posterior shin splints.

The inside little orange area that says posterior shin splints is spot on with my pain, and the uber-tight muscle feeling she said is probably a stressed/inflammed tendon and/or ligament, most likely caused from the motion below

That's right, posterior injuries are apparently more common among runners who pronate- me! So there you have it, I can run, but I have to rest even more over the next 3 weeks than I had planned. She also recommended avoiding hills (which apparently aggrevate it more- who knew). I am supposed to ice twice a day (once after I run, and once at night) and stretch a lot lot lot more than I have been- seems easy enough.

I am good to do my race on Saturday, but cannot run until then. I have modified my plans from now until race day to ensure I am getting in a few quality runs, but not overly stressing my leg with unnecesary mileage. I really am glad that this is nothing too serious- it could be a lot worse, especially since I have been ignoring it, and I am optimistic that I will make it to the starting line just as confident in the training I put in and my abilities to finish my race the way I want to.

So September, a big month, but I am ready for the next best thing. Fall has officially set in thanks to a wave of non-stop rain this week. We now have highs of only 80* and a low the last few days of 70*, it makes me jealous not to run outside:( BUT... Saturday for my race the temperature at the start time is projected at 64* and overcast- DAMN, that's lucky, I am SUPER excited, and might actually have to wear a shirt for my race, we'll see!!!!!!

Now onto October, like I said there is a lot to look forward to:

Oct. 2nd- Half Marathon & My Daddy's Birthday!

Oct. 3rd- Jags vs. Colts get together

Oct. 6th- Richar'd Birthday

Oct. 9th- UF/LSU Football + family weekend

Oct. 16th- UF Homecoming

Oct. 23rd- Marathon!!!!!!

Oct. 25th- Granny's Birthday

Oct. 28th- Michele's Birthday

Oct. 29th-31st- Florida/Georgia Debauchery

As you can see I have a jam packed October- it is always the busiest month, made even better and busier by 2 races! I read today that is the most popular marathon month! Anyone else have any big plans for October?

Looking Ahead

I trust everyone had a nice weekend. Mine was fabulous and jam packed per the usual. Friday after work we headed south to start our football weekend. Saturday morning we were up and out the door early to head to campus to occupy prime tailgating real estate. I took advantage of the early hour and new scenery to get in a nice easy run.

I had planned out a nice route that ran all through campus, all the fun exciting parts that reminded me how much I miss being in college. There have been so many updates and renovations in the almost 3 years I have been gone, especially the addition of an indoor track at the campus gym makes me very jealous!

So Saturday was 6 Miles - 57:41 or 9:38 average pace.
There were some serious hills that I really never noticed before, but having to run up them was not easy, but good prep for my upcoming races. The rest of the day was spent visiting with family and tailgating with friends. The Gators finally came away with a respectable win, and we barely made it back to the house before I passed out after an exhausting day.


Sunday = lazy/errands/cleaning/ etc. Not much to report


Monday: today was supposed to be 9 mile tempo (1 easy, 3 @8:30, 1 easy, 3 @8:20, 1 easy) but as I am looking ahead to my race this weekend, I decided that I wanted to get in a "tempo" at my hopeful pace for this weekend, just to get my legs used to that pace since I very rarely hit it. I am usually running a little faster or slower, so the 9:00 minute range has somewhat fallen by the wayside during marathon training which honestly seems silly, I feel like I have slow/easy pace or super fast tempo pace, and nothing in between.

Since the pace was uber- comfortable, I didn't need the easy mile in the middle so this became an 8 mile goal pace run.

8 miles-  1:13:06, 9:08 average pace
Mile 1-  9:44
Mile 2-  9:05
Mile 3-  9:03
Mile 4-  9:01
Mile 5-  8:57
Mile 6-  8:55
Mile 7-  8:52
Mile 8-  9:29


This run was comfortable, and leaves me really feeling ready for my race this weekend. Even though I have done multiple long runs well over 13 miles, this is only my 2nd half marathon, and I am dying to see the effects of all the hard work I have been putting in over the last several months. Despite the fact that I have a race this weekend, I am really looking ahead to the marathon. The website is finally updated with all the final details and I find that I have a serious case of race brain, it is sure making it hard to finish this test that I have due this week.

PS.. Kara Goucher had her baby yesterday!!!