| Location: Bonaire,GA,USA Member Since: Aug 30, 2008 Gender: Female Goal Type: Other Running Accomplishments: My accomplishment to date completing 15 marathons and 6 ultras....nothing fast....yet. Short-Term Running Goals: In the next 2 years I'd like to complete three 50 milers and a hundred miler before I turn 40. I'd like to break 5 hour marathon and then a 4:45 marathon and then keep improving. I’m starting to think I’ll hit 100 miles before I see a sub 5 hour marathon…..Geez.
Fifty miler #1: 2008 JFK 50 13:29:53
#2 Hearland 50 13:51 (got lost had to find road back)
#3 Bethel Hill Moonlight Boogie June 12, 2010...very soon
Two down....one more to go! Long-Term Running Goals: I would like to run 100 miles. Personal: I've got two wonderful kids who are 6 and 8. I want to pass on the joy of running. Favorite Blogs: |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.40 | 0.00 | 122.77 | 0.00 | 0.00 | 0.00 | 126.17 |
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Boncombe Trail 34 mile 10:09:40 | | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 41.00 | 0.00 | 0.00 | 0.00 | 41.00 |
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OK, for starters you will see I did a few extra miles for this 34 mile race. Mostly because unless a course is marked to a level that a 6 year old can follow I will get lost. Of course it would have helped if I had actually listened to the pre-race directions.
This is a really nice and not very technical trail run. We ran on just about every type of ground their is, single track, double track, gravel road, briefly on asphalt when road crossing, chewed up horse trails, stream crossings, well you get the point. The cool things about this race:
-No time limit and no fee. Donations only.
-GREAT aid stations with lots of food and wonderful volunteers
-RD's son in law is cook and made a nice spread for post-race food
-As usual for every ultra I've attended there were encouraging, upbeat and friendly race participants.
I'm really not giving this race enough of a write up as it deserves but I'll have to leave that for another runner's blog somewhere on the internet...they will do a better job of it.
I really liked the race but I was just glad to have found finish line and called it a day.
Terry has 3 more races in her race series this year. They all have no time limit and make for a great first ultra. You can find her other races here: http://ultrasontrails.com/ | | Comments(4) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.12 | 0.00 | 0.00 | 0.00 | 3.12 |
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Today's run was suppose to be at marathon pace according to the Prez who will now be refered to as RC (running coach). Alas, I started my run too fast so I made the choice to ensure a negative split rather than slow down to a marathon pace and finish. (It was also 9:45 at night and I wanted to come home). So I did a 5K. It's not my best but it's better than my normal training runs. Average pace 10:13. Average HR 158. Compare that to 4 weeks ago...wow! what an improvement. Isn't it amazing what a little bit of consistency will do? I'm so proud of tonights run I'm going bore you with a chart of my splits.... 
BTW, my legs felt like cement when I started but did lighten up a bit during the run. I'm still tight from Sunday's long run. | | Comments(1) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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I got an interesting email from RC. In a nutshell he shared his concern for my ultra training on a 5K training time budget (4 days a week). He is blown away at the fact I'm doing ultras without doing 40-60 miles in training runs a week. Well, I don't know how that works either but it does. I just use Galloways method of run/walk/run and I find the finish line and stay uninjured.
Anyway he gave me a homework assignement (time trial) for this week: (from his email)
time trial consists of:
1. 1 mi very easy warm-up followed by a few minutes of stretching
2. 3 x 1 mile Intervals at very fast but consistent pace. These are best done on a track, but can be done on a pancake flat road using your Garmin for distance measurement. Full rest in between each Interval. So you feel like you can do each at the same pace. Consistency is the key. I know you probably don't do much speedwork but this is real key.
3. 1 mi cool-down.
So I ran the warm up, did the miles at a hard pace and clocked the following: 8:59, 8:55, 9:02
Wow, I was expecting something in the 9:40-10:00 range. I can't even begin to tell you how stoked I was to see those numbers! That totally boosted my confidence.
BTW, I skipped the 1 mile cool down...it was already 10:15 PM and I was tired.
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follow up:
Got this below from RC in reference to my time trial. POD below = Pain of Discipline
Ultra Girl,
That is great. Its also better than I expected. It's really good to do these every once in a while just for reference. They are reality gut check time trials. A good indicator of overall training fitness. I think you are progressing very nicely and this will give us a better indication on where to continue with your training paces. Keep up the good work. Watch out for the heat, its been knocking me down the last week or so. Stay hydrated. Have a great weekend.
RC
Team POD
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.73 | 0.00 | 0.00 | 0.00 | 8.73 |
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Aaaah, summer is back. Hot and humid this morning. My shirt was soaked before we even hit the half mile mark.
Eash run today. The group ran 4.5 miles and then I went out for a few more miles with a running buddy. It's gonna be a hot one all weekend. Glad the run is over.
I logged almost 57 miles this week. I think that is a first. I'm only shooting for 30-35 next week. | | Comments(1) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.40 | 0.00 | 4.58 | 0.00 | 0.00 | 0.00 | 4.98 |
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Now I see why RC calls the folks he helps team POD (Pain Of Discipline). I did not want to go out tonight. It was 90+ degrees today but a nice shower took it down to 75....and 97% humidity. Still not too bad. I still didn't want to run.
So I hit the road this evening and mentally plan my run as I start. I decided not to run my normal route but instead I want to break my normal commonplace routine. The second thing I decide....no striders.
So I took off (no negative splits...but almost). Then as I'm rounding close to home guess what I did? Yep, striders. Still didn't want to do them .... but they got done. The 30 second striders ended up with these pace per min. (BTW, don't get excited, it was only for 30 seconds and I was near to passing out at the end of each) 5:31, 5:32, 5:36, 6:03 min miles. Please note I was feeling exceptionally lazy on the last one.
I'm glad I went out tonight but I've got to tell you I really really really didn't want to. One benefit of having someone to coach you....accountability.
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
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I was out the door by 5 AM today. Goodness, I am not much of a morning runner. On the other hand the weather is so much nicer this time (62) of day than at 9 PM at night.
Despite the odd hour, I managed to get in a few miles at a 11:18 pace. My average HR was 66. Yes obviously it wasn't on very tight and not reading correctly. Which reminds me of a comment I once heard while running with our training group. One fellow wears his garmin but never his HR monitor. He told me that he did that as a professional courtesy. He was afraid to show people that lawyers really don't have heart. Isn't it nice to read that people everywhere tell corny jokes as they do their long runs?
Hope you folks have a great day! | | Comments(2) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.83 | 0.00 | 0.00 | 0.00 | 2.83 |
| lame lame lame run this morning. Got a few major things on my mind and can't keep my feet moving. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.26 | 0.00 | 0.00 | 0.00 | 3.26 |
| OK, cheating here. I did this run at relay for life. To make it look like I ran today AND tomorrow I did a run from 11-11:45 tonight and then started my next day run 15 min later. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.79 | 0.00 | 0.00 | 0.00 | 3.79 |
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My goal for today: Run from 12-3AM.
Don't you just love haters?? You know, the folks who like to complain about how healthy your activity is? I was passing a group of walkers and I here, "shhhhh, here she comes". Of course I had to perk up my ears to catch the rest of the conversation. It went something like this.....you see, she's getting tired now also. Yeah, she is much slower than before....she's gonna quit soon anyway....
How these ladies entertained me each loop. I ended my run sooner than expected due to a pain in my Achilles. (Never had that pain before). The total mileage that day...too little miles. I was expecting to get another 6+ miles in that day. I think it was the curse of the haters. ha!
Dang, shot my weekend long run to pieces | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Broke RC training rule #1 (or maybe #2). Never take more than 1 day off between runs.
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.61 | 0.00 | 0.00 | 0.00 | 5.61 |
| Did an easy 5.61 miles. Wanted to go further but the lower intestines had other plans. (The runs). Sorry to be so gross. I'm thrown as to why after all this time of running my body has taken the last few weeks to decide it wants to unleash lower intestine fury after mile 3. Morning or night makes no difference. What I eat makes no difference.
Any one got any suggestions? (Again sorry for the odd topic)
Average pace 11:36….slowly moving this down…again, keep this up and I’ll qualify for Boston by age 120. Yes, I know, I'm not training for speed...I'm just happy that consistency is paying dividends. | | Comments(4) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.94 | 0.00 | 0.00 | 0.00 | 5.94 |
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Good run....no incidents. :)
11:07 average pace 167 average HR | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.12 | 0.00 | 0.00 | 0.00 | 11.12 |
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did my long run in the evening. I maced my first dog tonight. Luckily for me it was a nice dog....not that I wanted to mace a nice dog. I was so freak that I pushed the mace button so hard that it slipped down in my hand and I only ended up macing my hand. The dog jumped up and gave me some sloppy kisses. Whew.
Moving on, I opened up my water bottle and immediatley felt like I just put on jalepeno chapstick. Yep, this goober opened up the water bottled with the maced hand. I hope you guys find that amusing as I did. I cracked myself up on the rest of the run with my fire lips. I thought about greeting dear hubby with big kiss....but that just seemed too mean. :)
Not a very fast run tonight. 12:20 min mile average. I'll blame some of it on the dogs....mostly I feel like I was sucking tonight. I'll try again tomorrow (short run) and try and recapture some confidence. | | Comments(2) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.16 | 0.00 | 0.00 | 0.00 | 3.16 |
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Morning run: 3.16 miles. Warm and humid. Average pace 11:42. I'm hoping to make it out for another 4 miles tonight.
I learned something this weekend. Normally, my long runs are done with my running group where we run using Galloways run/walk/run method. Feeling a bit full of myself I did my 11 miles last weekend non-stop....except for dog meetings.
What I noticed:
1. my time was a bit slower
2. I felt sore/tight the next day (I never feel sore/tight)
3. My run today was sluggish becuase 2 days later my legs still have some residule cement left in them.
Well, this is only a test case of one person but I think I'm going to go back to good ole' Jeff''s training and put those walk breaks back in. BTW, I had to do that in this morning run becuase my legs are sore. Oddly enough, my finish time today is the same as the previous weeks finish time without the walking break.
Hopefully, y'all will be reading more tonight.
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Night run....
I'm watching the lightning light up the sky and rain pour down in buckets. I'm thinking I'm not going to get a run in tonight. Dang. I'm dressed, have garmin and waiting another 30 minutes hoping this will pass. | | Comments(4) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.33 | 0.00 | 0.00 | 0.00 | 5.33 |
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Don't think I mentioned that I had surgery yesterday. Nothing big...just had a walnut size cyst taken off my noggin. It was both gross and really interesting all at the same time. Of course I asked the doc to see it once it was out. Neat stuff.
So I thougth I'd run a couple of miles yesterday until the numbing med wore off. Lets just say the only place I ran was to bed. It felt like a 10 lb hot branding iron was placed on my head. Today it is much better. Still feels like there is a 5 lb weight on that spot but at least it's no longer burning hot.
Did an easy 5.33 miles this evening. I think the humidity is hear to stay. On the plus side, my skin doesn't seem to dry out when it is humid all the time. Yep, that's it. The only positive I can think of when it comes to humidity. :)
Hope y'all are having a nice week. Time for this stank person to hit the shower. | | Comments(3) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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Thanks for the other comment prompting a post, Carolyn. I've been postponing this entry.
I participated in the sweetH20 50K. I went in excited but came out with a big fat DNF after 18ish miles. I'm used to walk in the park 50Ks and this one was NOT. That said, I've never had so much fun doing a race than this one. You'll have to check out nevels.fastrunningblog.com for a complete race report...I didn't make it the whole way. :) What I did do wasn't a race at all but an adventure. I don't know when I've had so much fun during a race.
The plus side to the DNF is the face I got to meet/see folks that are LONG gone by the time I normally finish a race. I even got to hear about Nevels research topic for his thesis....very interesting stuff.
That said, I still went home with my head down for not trying to push just a bit further and go just a bit longer. I sent such an email to my mentor in Memphis, TN. She sent me this quote from Theodore Roosevelt:
”The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls WHO NEITHER KNOW VICTORY NOR DEFEAT."
I feel much better. Thanks hoochie mama, you are the best!
Most importantly, check out what some very caring (and crazy) folks are doing to raise $ for resarching a terminal childhood disease: http://runacrossalabama.blogspot.com/
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.40 | 0.00 | 122.77 | 0.00 | 0.00 | 0.00 | 126.17 |
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