| 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 | 7.00 | 44.05 | 0.00 | 0.00 | 316.60 | 0.00 | 0.00 | 0.00 | 367.65 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No running today as we have family visiting from out of town. I finanlly put together my training schedule for the next 13 weeks leading to the JFK 50 miler. I've taken it too easy since my last race - 50K on 8/2. I'll start back into my training mode tomorrow.
I've spent the last 4 weeks floundering so I can't even begin to say how excited and relieved I am to have a schedule once again. I'm not sure what it is about having a schedule but it always motivates me to get out the door. I think it is just the fact I know I have a direction and a plan.
I just found this site and I'm going to pass the link on to my friends. What I like most about good friends is the fact they feel perfectly comfortable chewing you bum if you miss a training run due to the case of the lazys. Yes my Elvis bobble head race partner, you know I'm talking about you.
If you folks out in blog land can lend any support or provide helpful advice than please do. Somewhere between now and November 22 I will inevitable fall into a "why am I doing this" slump. It's just nice to have someone else say "it's OK, now shut up and run!"
So tomorrow I've got an easy 20 miler on my schedule to start my training. I'm going to take it easy just so I can prove it to myself that I've not slipped too far back in my training.
Happy running friends! | |
| | 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 | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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My normal household of 4 has grown to 9 people this weekend. Needless to say I welcomed this run with open arms. I love our company but I'm exhausted from cooking/cleaning dishes for everyone.
My Garmin was in the room where some folks were sleeping so I decided to run for time rather than actual distance. I figured 4 hours should put me at the 20 mile mark. What an excellent run! I found some new trails at the end of a neighborhood I've never run before. I was having a blast until the 3rd full face spider web hit took place. The roads didn't seem so bad after that.
I made it back home and my sis in law wanted to try running so we went out for another 35 minutes around the neighborhood. She kept apologizing for going slow....geez, I was just glad to keep up with her. I have to brag on her for a moment - she has lost 60 lbs since Jan 1.
Thanks Kelli for putting me on your watch list so you can help keep me faithful to my training.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No running today but I worked the finish line/trophy table/help table this morning for a 5K/10K race with over 1700 folks. I had no clue until this year how much work actually goes into planning and pulling off one of these things.
For any RD or race volunteers that might have stumbled upon this blog, THANK YOU! You guys are amazing!! | |
| | 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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OK, I've been blogging less than a week and I've already missed a training run yesterday. Apparently, arguing with dear husband over something trivial seemed like more fun. What in the world was I thinking?
Today I met my good friend and trainer Melissa for a workout. Now Melissa is about 5'2" and about as nice as a person can be. She will smile and laugh as you sweat and give your last ounce of strength to the exercise she is putting you through. I usually use her nickname the day after one of our training sessions - La Jose Bag. (That's pronounced like the Latino name Jose.) BTW, that is Deborah-eese for hose bag. It really is meant (and taken) in a friendly way.
Needless to say she did what she does very well. I'm walking on a pair of spaghetti legs and feel like I had the best workout in weeks. I'm not sure if I feel this weak after a marathon. Good job Jose!
Doesn't she look like such a nice girl? Don't fall for it! There is a deep evil streak there.
 hetti
If I'm feeling good later this evening I'll try and make up the run I missed last night. | |
| | 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 | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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The weather was much cooler today and it made for a very nice run. I squeaked in 5.5 miles today but it wasn't pretty. I'm feeling run over by a Mack truck compliments of yesterday's weight training. Thanks Jose.
I'm going to take tomorrow off and do 22 miles on Saturday.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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OK, I'm busted. Thank you sole sister for pointing out to me that I've not updated my blog. It was for good reason. It is with great embarrasement that I share this story with you. Before I start I will warn you that it sounds like a bunch of bologna.
I started out at 5:30 AM. It felt great - low heat and only moderate humidity. It was dark so I decided to circle the track on base until the sun came up. After a mile I took off the iPod and hydrovest and started to stretch. Nothing exciting. I put the ipod back on and took off. My right ear piece had begun to fuzz out....weird. My right ear piece didn't seem to fit in my ear so I pushed it in more. The ear piece started to buzz and wiggle on its own. OK, now you and I are both thinking...what in the world?
Apparently, I shoved a bug (that was on my ear piece) into my ear canal. No kidding. It was wiggling around in there making the loudest racket. Trying to shake my head with that ear pointing down it decided to crawl up into my ear drum....that does NOT tickle. Being hard core I thougth I could take it finish the run and flush it out later. It decided to repeatedly head butt my ear drum dropping me to the ground. How can an eardrum hurt that bad?
I'm sorry sole sister, I didn't mean to tell you a fib when I said I was unable to finish my run due to an ear infection. I was much too embarrased to admit I was taken down by a 6 legged insect that I shoved down into my own ear. Looking back now it's still embarrasing but it is also amusing.
I'm actually bummed about not getting this run in. I've got a schedule made and there is little to no wiggle room for dropped run. Oh well. Life happens and bugs are gross.
BTW, it is more embarrassing explaining to medical personnel why there is a bug stuck in your ear than to type it out here in this blog. | |
| | 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 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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I had a great 6 mile run tonight. I'm sure it had something to do with the lack of long run this past weekend. Check out last weeks long run story and enjoy! | |
| | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Tonight I had a 4 mile fun run this wonderful balmy GA evening. The evening weather has dipped back into the mid 80s and so has the humidity. Hooray! I really wish I had the drive to run first thing in the AM other than on Saturdays. It's so much nicer early morning.
Does anyone else have the same case of "Bed Back"? This is where your bed has a magnetic pull on your back forcing you to remain in bed. | |
| | 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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Day off. Woo-hoo!
Back to training tomorrow.
Happy running friends!!!
PS. I've been bug free for 4 days. :-) | |
| | 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 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Just an easy 5 miles. You know, the bonus to training for distance rather than time is the amount of easy runs you do during the week.
So as I was running I was mentally composing my blog. OK, mostly I was just keeping myself amused. You guys ever do that? Run and come up with blog discussions? One of these days I'll actually have to write in this blog the things I mentally compose. I normally don't remember what it was by the time I get back....it must not have been interesting :-)
This week's long run is an adventure race - trail running (5-6 miles), biking (12-15 miles), canoeing, swiming, and orienteering. This will be a first for me. I'm really hoping I don't get lost in the woods. | |
| | Race: |
West Point Adventure race (20 Miles) 00:00:00 | | 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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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I participated in my first adventure race today. All I can say is WOW! The race consisted of running approx 3 miles, canoeing 1.5 miles and biking approx 15 miles. In between there were a few obstacles that needed to be accomplished continuing in the race. I was a little intimidated upon starting because we had to sign our lives away in 3 waiver forms and provide insurance info.
Our team had a rough start. One team mate has bike troubles so we actually started the race 5 minutes AFTER it started. The good side to this....we never had to try and pass folks on a single track trail. The running trail wasn't technical so we finished that and quickly moved to the canoe section.
I've come to the conclusion that we really aren't very good at canoeing. We zigged and zagged up and down the river. Sigh. The breeze felt good and the scenery was nice so I can't complain too much about how much we sucked at this. My team mates had such up beat outlook that this might have been my favorite part of the race.
We made it back to the transition area and started out on our bike ride. Parts of the trail were technical and I did surprisingly better than I thought. I also bit the ground harder than I thought possible. I've now got a bruise and some battle marks on my shoulder to show for this race. I feel like such a macho woman. :-)
Out of 32 teams there were 8 DNF. I don't know if I've ever been a race where there was a 25% drop out before. I think that was due to the weather conditions of mid-90's for both temp and humidity. We came in dead last but at least we finished. Along the way, we did see some carnage. One person had a really bad spill on their bike and the paramedics were already on the scene when we arrived. A few people were just sitting on the side of the trail waiting for help or to be picked up. There was not much to do but offer them some water.
Being last we did get a very loud cheer from the other teams as we crossed the finish line. Two of the other teams were from our running group. The ladies took first and the other group took 5th. One of the gents from our group won the bike raffle and took home a Gary Fisher mountain bike. Surprisingly before we made it back from the race he and his fiancé had already decided to donate it to a local charity so they can sell/auction it off for some $. I am constantly amazed by the amount of generosity and selflessness I see in other people. | |
| | 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 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Tonight I hit the treadmill on base for 5 miles. Man, what a treat. It's still hot and muggy down here in GA so a run in a AC building with a TV on in front of me was like a workout in Disney World. I'm not a sports fan but I did get to catch the Eagles/Cowboys game last night while ...what an exciting game. Five miles were done quicker than I could imagine. One thought that keeps bugging me is my long run this weekend. How far? Do I go with what is on my training schedule or do I do the mileage I missed due to a bug 2 weekends ago. Well, the good news is that I still have a few more days to decide. Happy running friends! | |
| | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Today my gym partner Jose Bag had to bail on meeting me at the gym. So I got a chance to do something I normally don't....run in the sunshine on a weekday. Ok, that does sound weird but during the week I run at night under the stars. Sure it's hotter and more humid than in the morning but it's the whole I don't get up before the crack of dawn unless it's a long run day syndrome. Needless to say, it's a totally different experience.
While running I did however come up with some ideas for my training. Starting with my long run this weekend. I've been on the fence as to whether or not I should make up the 22-23 miles I missed 2 weeks ago or just jump ahead and do the 25 miles this weekend. OK, the safe/smart thing to do would be to run the 22 miles. Being hard headed and needing to prove something to myself I've actually decided to do a marathon even if that means doing the 25 and a cool down walk of 1.2 miles. It'll be my personal race. I'll come in first and in my mind for a brief moment at the end of my race, I will be a Kenyan. The made up imaginary people at the finishline (by my car) will be cheering wildly as I finish. BTW, in case you didn't know this, folks with adult ADHD have great imaginations - we almost never get bored on long runs.
I'm about 4 weeks out from my next ultra (50K in Nashville) and 11 weeks out from the JFK 50 miler. I've been missing one key ingredient in my workout....hills. Gosh, how in the world could I forget to put those back into my routine? (Probably becuase I hate them) There are a couple of good size hills close by that I'm going to start hitting on a weekly basis.
OK, that is the report for today. Run strong and happy friends!! | |
| | 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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Got my stuff together for another great long run tomorrow.
I hope you have a great long run too my friends! | |
| | 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 | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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I'm about to share something that is so obvious that you can feel free to post "well, duh" responses in the comments.
My awful run starts the night before. Rather than eating a good pre-race (or just pre-long run) meal I eat a huge hunk of red meat. I'm sure there might have been a bite or two of veggies but for the most part just meat. I wake up the next morning. Both kids catch me as I get ready and turn on the whine about they either want to go with me or they don't want me to go. I run as quickly as I can out the door....no breakfast. Do you see where this is going?
I start the long run on base. Within 5 miles I can't find my zone and I'm out of sorts. I gel. By eight miles I'm struggling to keep going. I've got no strength and I'm losing my confidence. By mile 10 I've got no confidence and I'm going only on determination...I gel again. By mile 13 I'm passing by my car, I've lost all confidence, I feel like poop, and now I'm belittling myself. I call it a day. As I sit in my car trying to figure out what caused everything to go so bad it dawns on me that no matter how much gel I ingest it won't pay the food deficit my body was in. OK, here is where we can all say...well duh!
I'm so disappointed in myself for not planning properly that I can't even begin to type it out. Today was a HUGE wash.
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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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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The thought had crossed my mind to go ahead play hookey at work and do my long run (from Sat) today. I planned ahead starting yesterday afternoon eating properly as well as dinner last night and a decent breakfast this morning. I dropped off the kids at school and I took off running.
As I'm running, I've noticed my confidence is still shot. No where in my being did I believe I could finish this run. I've seemed to have lost my mojo. I only ran 8 miles today.
I've received an email yesterday from my Elvis bobble head race partner (who also is my Galloway running coach) who told me to stop playing and get serious with my training. I'm sure he meant that as encouragement but that has been rattling around in my head all morning.
I'll probably spend the next couple of days brow beating myself and try again to meet the mark on Saturday next week. I'm going to attack it a bit differently. I'm going to run with the local running group so that I can have positive vibes and good company as I run. | |
| | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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I went to the gym this AM to work out with Melissa A.K.A. Jose Bag. Once again she lived up to her reputation. We did upper body. This is an area that is lacking. The weights seemed low but the after burn (several hours later) is still kicking. I'll have to work on that next week as well.
Tonight I did:
HILLS, HILLS, HILLS, HILLS......
Often and I can't explain it I find myself loving it when I run. I love to run. I love this stuff. I might of had to remind myself of this while running hills tonight. All in all, I had a quick (and hard) 4 miles tonight. OK, it probably wasn't quick speedwise but the workout seemed to fly by. I think I found my mojo once again.
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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 | 25.60 | 0.00 | 0.00 | 0.00 | 25.60 |
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I met bright and early with a few friends this morning for a quick (not) fun long run. Some folks arrived late and joined us while others left early. In the end, a very kind 65 year old man and I did 21 miles together. After we parted was my iPod brought be the rest of the way.
I made a playlist for a marathon last year and decided to use it the last 4 miles. How is it that a good song can make you forget how tired you are for 3-4 minutes at a time?
Anyway, I finished what I set out to do - 25 miles. That really boosted my confidence level up. I felt good upon finishing up like I still had a few miles left in me if I needed to go further.
OK, I'm going to make a request out there to blog land. I've been listening to the same songs for a year or more. Some of these tunes have been on my iPod for over 3 years. I need some new tunes. I'm looking for suggestions. What songs work for you as running songs? What song has pulled you out of a funk (even if only for the length of the song)? Anything goes, country, hard rock, pop rock, christian rock, jazz, classic rock, or a good dance mix. Please throw your suggestions this way.
Today's winners (songs that really got me moving after mile 21): Great Balls of Fire - J Lewis; Surfin' USA- Beach boys; Material Girl - Madonna; My Humps - Black eyed peas; and Save a horse ride a cowboy - Big and Rich.
Thanks in advance for any suggestions you can provide. | |
| | 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 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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I'm trying to start doing 2 long runs back to back. But before I jump into it head first I thought I'd start with a training run the day after a long run and just bump the second day up a mile or two each week until it reaches 10 miles. Actually, I don't think I'm that patient. I've got a 10 miler scheduled on Sat. Perhaps I'll just jump in with both feet and follow it up with another quick 10 on Sun. Perhpas I'll bounce it off my more experienced running partner. Elvis, if you are reading this please give me your 2 cents take on it.
Anyway, today is the first time I've run after a long run. It felt awful at first. My right hamstring was tight and I was convinced I wasn't going to make it a quarter mile. So I decided to try 10 min and call it quits if needed. Whew, it wasn't needed. I only did 3.5 miles tonight but I'm feeling good about it.
Happy running friends! | |
| | 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 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Hills, Hills, Hills again! I found some larger hills within 5 miles from my house and I ran up and down (and repeat). I've got a lot to work on in this area. I'm glad I still have time to strengthen my legs with hills before the 50 mile race. |
| | 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 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles today. |
| | 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 | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
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Ran 10.6 miles with some great company. One of the folks just came back from Iraq 3 weeks ago. I'm glad he is back safely. His unit is being put back on the list to deploy to Afghanistan. Being a military wife I count my blessing...one of which is the fact my hubby hasn't been put in harms way yet. For any military folks that might stumble across this blog, I'd just like to say thank you for serving. Your dedication is much appreciated.
Tomorrow is my first back to back long run. I'm going to keep it simiple this week and only do another 10 mile run.
I hope you folks had a good time this weekend in St. George. |
| | 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 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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I got 9 miles instead of 10 in before church. I didn't realize how sloooow I was going. I was listening to a book on my iPod and it was a snoozer. My pace picked up when I finally got tired of listening to the book and turned on the tunes.
I started out at 5AM and I was amazed at how clear and bright the night sky was this early. It was so beautiful only to be topped by the sunrise just before the end of the run.
My Elvis bobble head race partner was out there doing the St. George marathon as well as some of you ladies this weekend. I just got word that the weather wasn't very cooperative for the race. I hope everyone had fun nonetheless for all the hard work and training that you put in to get there. My hats off to all participants. | |
| | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Hill time! Fun stuff! I've found the meanest hill in the area and ran up and down and up and down for quite a few repeats.
I once heard someone say, "That which does not kill you often makes you wish you were dead". They must have been doing hill repeats. :) All joking aside, the hill seemed easier to do today than it did last week. That was a nice treat.
I've decided to run my 50 miler for my dad whose been deceased for 10 years now. He would have been turning 80 this year. It's funny how much more serious I've been taking my training (mentally) since I've made that decision.
Also today I've peppered in some races into my training between now and the BIG race. I'm going to post my upcoming training runs so I can come back and check them off. There are 2 numbers for each week. These mark the 2 long runs I'll do each weekend.
| 10/11 |
Week 6 |
10 miles |
10 miles |
| 10/18 |
Week 5 |
50K |
unknown if I'll run a second day |
| 10/25 |
Week 4 |
Half Marathon - Boston mini-marathon (Boston, GA) |
10 miles |
| 11/1 |
Week 3 |
15 miles |
15K trail race |
| 11/8 |
Week 2 |
10 miles |
10 miles |
| 11/15 |
Week 1 |
6-8 miles I'm doing a trail dualatholon this weekend…run distance approx
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Nothing, Nada, Zip |
| 11/22 |
Race Week |
50 miles JFK 50 miler |
Sleeping in |
| 11/29 |
Recovery weekend |
26.2 or 50K Bartram Forest Marathon/50K |
Sleeping in again |
OK, I'm guessing that running a marathon (or 50K) doesn't seem like much of a recovery but the RD is a friend and there is no time limit. How about we call it an active recovery weekend.....or perhaps I'll just do one loop and change my status from participant to volunteer. | |
| | 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 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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I MET JEFF GALLOWAY!!!
OK, because I'm an anonymous blogger on the web you folks don't know what a big Galloway fan I am. But I've been part of his marathon training program for about 4 years. I read all his books, articles, and all of that good stuff. I really like the guy.
Jeff was going to give a running school/clinic after one of the local races down here in no-where GA. Seriously, this town in BF nowhere. Anyway, I get there early hoping to get a chance to meet him but never saw him. When the race was about to kick off I started making my way to the start line. Out of nowhere I hear, "hey nice shirt". (of course I'm wearing my Galloway training singlet). I turn around and it's Jeff! I got a chance to talk to him for about 6 minutes on training, tips and suggestions for 50 or 100 miler races and some small talk. OK, I can talk and listen ALOT in 6 minutes. Wow! I'm so pumped right now.
OK, so I've not been logging my training runs very well. I think I only put one entry in for last week and now I really don't remember what it was I ran. I'm going to try and log more faithfully. Today I ran in a 10 1/2 K (yes, 10.5K) race. I guess the extra 1/2 K was a promotion gimmick. So I guess you could say that I had a PR this weekend...it was the first time I ran THAT distance in a race. I finished about 1:07:55 (ish). That was actually the last time I looked at the clock a moment or so before I crossed the line. I guess that makes about a 10:27 min mile average. It's not very fast but I threw speed work out the window about a year ago. I think once I finish my 50 miler in 5 weeks (yikes), I'll start trying to pick up the pace again. I really like watching my friends get trophies and awards every race but I’m also a bit jealous. Often, I’m tripping the granny with a walker to keep from finishing last. Gees. If she ever catches back up to me, I’m soooooo in trouble. J
Update: OK, stuff I learned from Jeff....in a brief 6 min talk AND his class after the race...very abbreviated....
He really believes and lives by what he teaches with respect to using built in walk breaks. Listening to him talk about it, if I weren't doing it already, I'd start. His thoughts - why run a race and feel miserable when you can run it in the same time and feel better at the end?
Pacing: Don't go out too fast, rather hold back. Try to have an even or negative split. Your finishing time will faster than if you pushed too hard in the beginning. (From his book: For every 10 seconds a mile you shave off at the beginning of a marathon, you give back 1 minute a mile at the end...OK, I gave my Galloway book away and I'm going on memory here...his website will let you know if my numbers are wrong)
To train for a 100 miler he suggested doing one long run taking breaks in the middle (but no more than 2 hours). For example run 10-15 miles, take some time off (say an hour) then run another 10-15 miles. This will simulate running while tired (which happens in loooooong races) without completely wiping yourself out. I've got to say, I've never heard of that but it does make sense.
Mostly what I learned, he's just a regular normal guy. There was nothing exceptional about him when he began running. He started running as a fat kid and it took 5 years of consistent training to begin to see some minimal improvements....but he kept trying. He didn't qualify to compete in state championship until his senior year in HS. He just kept pushing, working, and training until the effort paid off. Overall, it was a very motivating story.
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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 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Hills again. Lots of fun. | |
| | 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 |
| OK, I'm not sure what I ran this week as I've not been tracking my distances and I've been squeezing it in between work meetings. (Good thing I telecommute...P.U.) Tomorrow I do the Nashville Ultra. I'm a bit nervous driving up there by myself. It's only a 6 hour drive but I'm not able to leave until 4PM. The race starts at 7AM so I don't think I'll be getting much sleep. I did sleep LOTS last night so that should take care of it. I've packed up bagels for breakfast tomorrow. Details on the race - its a 50K, 60K, 70K, 80k (50 miles). I'm signed up for the 50K. The race is only giving out prizes to the top male/female in each race. There are 14 people signed up for the 50K and just one person signed up for the 60K. I think I can run 6.2 more miles to place. I met a wonderful woman in Memphis this past summer at another ultra who will be at this race as well. She too has the same idea....and she's faster. Dang. I really hope she doesn't make me go 70K for a winners fleece jacket. hmmmm, perhaps I can just trip her at the end. Ha! | |
| | Race: |
Nashville Ultra (31 Miles) 07:39:15, Place overall: 18, Place in age division: 6 | | 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 | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
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***** Nashville Ultra ******
There were about 35 folks at this ultra. I was easily able to find the very nice people from the Memphis Running club that I met earlier this year in Aug. I was also surprised at the amount of other folks I recognized from other races. (It really is a small world). I was also able to meet some new folks that I look forward to seeing one day again.
The race started at 7 AM and we were off. The race took us on a bike path through some beautiful countryside, through parts of Nashville, and then through some industrial area. The 50K turn around point was at the 19 mile mark. I can give several reasons why I only did the 50K that sounds good but the truth is that I was getting tired and was ready to be finished. Being the slow poke my friends, who were ahead of me, who had thought about doing a 60 or 70K also had this same idea (they passed me on the way back).
To keep a long story short I hit the finish line in 7:39...which ends up being 14 min mile average. (OK, I stopped and gabbed some at each aid station). Shoot, at that speed, I should have walked the whole distance...gees.
Long story short, it was a very nice race. The finisher award was a paper weight - an interesting change from a medal.
My legs are sore but otherwise I'm doing good. I'll do a recovery run later tonight to try and get some of the stiffness out.
BTW, my thought at the finish line was - How the heck am I going to do another 20 miles on top of this? I had to take a mental/physical inventory and decided that I did indeed have more miles in my legs (even if they would have complained) and I could have gritted out through the negative thoughts that I was developing starting around mile 25. I'm thinking that the first 30 miles of my 50 miler will be the same as this race and the last 20 miles of it will be nothing but stubbornness to get to the finish line. Isn't it nice to know that being hard headed does pay off at times?
BTW, no women finished up the 70K. Shoot, I could have earned a jacket. ha!
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Have you noticed there have been no entries this week? That's becuase I've been working when I'm not sleeping. I love crunch time! NOT! Is it me or does work really get in the way of training?!
Well, it's safe to say I'm well rested for my half marathon tomorrow. Now if only I can get back on schedule next week. | |
| | Race: |
Boston Mini-Marathon (13.1 Miles) 02:36:08 | | 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 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Let me just say that I had to get up at 4 am and be on the road at 4:30 am- such an evil hour!
My girlfriend and I made it down to Boston Ga with ease and had an hour to spare. We checked in, went potty and headed back to the car to get dressed. It was a misty drizzle (of course!) and still dark when we changed out of our relaxing gear to our "go fast" gear. We made sure we had our garmins, music and snacks and we headed back towards the start area.
They had some jovial man playing some dance type music and talking to the spectators and runners. "Go runners!" or "welcome to Boston, Ga" or "Stretch runners stretch, getting ready for your run. We will start in X minutes!"
They were having a fun run, 5 K and our Half marathon. The half folks gathered at the starting line to start off first. There were a good many folks, probably 200 runners or so, including two young men around 10-12 area (which the one finished in 2hrs 24 mins!)
The "gently rolling hills" turned out to be some nice flatter sections with a good many inclining soft hills woohoo. They had a lot of folks at each aid station and people cheering us on. Even the cows/bulls went "Mooo!" when we went by.
The view, dispite the drizzling rain, was lovely. A peaceful country morning with quiet roads, little bridges, huge old oaks draped with curtains of spanish moss. A tranquil scene for sure. Many pastures filled with cows, calves, large bulls, freshly rolled hay (which smelled soooo good), cranes and runners trudging along.
Although I had a really good start I really went out to fast and had to slow down at mile 10. I knew better than to push it so early on but I had pegged a person that I really wanted to beat. (Didn't do it however....shoot). In the end, I did manage meet up with a wonderful 23 year old woman participating in her first half marathon. Call me selfish but it was nice being a part of that experience with her.
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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 | 5.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.05 |
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I've got to start acclimating to this cooler weather but I've been avoiding it.
I did 5 miles on a tread mill tonight. I decided to keep an easy 10:45 pace and it felt good. | |
| | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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I've been avoiding running in the cold weather like the plauge. I choose to run on the tread mill last time becuase the room is a toasty 72 degrees. Tonight I decided to suck it up and be a real woman. (You know, like you tough ladies in CO and UT)
It was 46 degrees when I stepped out. I wasn't sure what to wear as it's been 10 months since I've last run in cold temps. So I had my UA tights and mock neck on, along with a pair of sweat pants, jacket, and gloves. So if you are thinking wow that's too much then you are correct. A half a mile into the run and I was roasting. I was drenched by the end of the run. Lesson learned - don't over react and put on blizzard clothes to do a run in above freezing temps.
This weekend is my last long run before my 50 miler. I've gotten all types of suggestions of what I should run. These suggestions range from run back to back 20 milers to only doing a 10 mile long run. Originally on my schedule I believe I had a 15 miler and then a 10 miler the next day. I don't think I actually want to do 2 long runs this weekend so I think I might just do one very long run. I'll post on Sat or Sun what I ran when I finally decide.
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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 | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Today I did 13 miles at the crack of dawn with some friends. It was 34 degrees and boy is that COLD to me. I had 15 on the todo list but got tired of being numb (underdressed today). I 've got 10 on the books tomorrow so I'll do 12 instead. At least my weekend total mileage will be 25 as I had once planned.
Thank goodness for daylight savings change...I've got some built in room for the extra mileage before church tomorrow.
I hope you folks had good runs this weekend as well. | |
| | 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 | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Mental note: It is easier to run long first thing in the morning than very last thing at night. So after church, house cleaning, sitting on a board meeting of our running club, making dinner, cleaning up dinner, baths, and bed time I hit the road. Talk about being tired. Sheesh.
On the positive side, the weather has gone back to luke warm so the run wasn't canceled or cut short by the cold. Whew. | |
| | 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 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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I don't know what happened but the weather was 61 degrees at 8:00 PM and I had the pleasure of running in shorts again. I ran harder today in a training run since I don't know when. I was dreading going out the door..it's dark...so I decided not to go my normal route to break up the routine. I put on my playlist that I use on 5K/10K races (faster than other playlist) and I was off. I didn't take my garmin but I do know the mileage of my neighborhood so I think 7 miles give or take a quarter mile is about accurate.
Have you ever felt like everything "clicked". That is what this run felt like. I'm sure I was only 10:30 min miles but I felt like I was on fire and I was closing in on a Kenyan. (I did mention before that I've got a great imagination).
This wonderful run came to a quick end about a half mile to my house. My left calf muscle started hurting. Not a really bad pain but enough for me to call it quits. It feels like a muscle has been pulled and it's been a week into recovery....which is to say it's sore and tender to the touch but on a scale of 1 to 10 it is only a 3.5 pain. My race is less than 3 weeks away so of course I'm a little anxious but I'm sure it's nothing. I came home and iced it with a bag of frozen mixed veggies. I'm actually writing this on Tues and it's still a bit sore. I'm hoping it will be feeling better soon.
Most importantly, I would like it to feel better by tomorrow (Wed). I think I've mentioned my trainier Melissa (AKA Jose Bag) has really worked me hard. Tomorrow it is turn around time....I take her out on a trail for a 3-4 mile run at a comfortable hard pace for her. It's hard to see the HUGE smile on my face as I type this. I'm going to love every swear she throws at me as we run up small mountain sides. (insert evil laugh here). Don't you just love friends? | |
| | 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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Melissa and I hit the bike trail for a gorgeous run. This trail is on the property of manufacture that makes stems for bike tires. The owner of the company built an incredible bike trail behind the plant and lets the public enjoy running/mountain biking on the trails. The trail is challenging and technical at times. It makes for a very nice change of scenery. What I like about this trail is the fact the trail builders made a point to find every hill and then zigzagged the trail so you could hit the same hill a couple or more times. Good training!
Since Melissa has been slacking in her training we kept a conservative pace and took walk breaks when needed. I love running with this woman. Her sense of humor and great personality makes for such an enjoyable run. She has her first half marathon this weekend so we decided to do the short loop rather than the long one. I've actually not done the long loop so I'm looking forward to that. | |
| | 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 |
| Well, it’s taper time. I’ve got more time on my hands then I know what to do with. I’ll be doing a short long run on Saturday and then driving over to do a quick 5K. The majority of our local running group is out of town for a marathon. Per the 5K race director there are only 55 folks pre-registered. Sweet! Perhaps I can come home with some hardware. I wonder how many 35-39 y/o females I’ll have to trip to secure that 3rd place trophy. Ha! | |
| | 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 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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I met up with the Galloway group down here and was able to do 6 miles with company before driving 40 min to a 5K race. I was so stoked to find out earlier that there was not going to be many folks so the possibility of bringing home hardware was actually there.
I had also talked a woman (non-runner) into joining me for the race. The entire ride up there I was torned between trying to actually earn an award or trying to ensure my friend had a good first race.
So, in a nutshell, I almost had a PW (personal worst) but made a great memory this weekend. My friend had such a good time that she has agreeded to run another race with me in December. Bonus.
I hope you folks had a great weekend as well. | |
| | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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I took Melissa back out on the trail. I've got to take a moment to brag on my little friend....she ran her fist half marathon last weekend! Great job girl!
So I frequently remind myself that when running on a trail you've got to pick up your feet else eat dirt. Next, if you are going to eat dirt, just fall. Trying to save yourself just makes it hurt worse when you go down. As we were running I found the most insignificant root and started going down. As I tried really hard NOT to actually fall I decided to flail my arms about and move my legs every which way. I think I looked about as graceful as an exotic bird doing some type of absurd mating ritual. Ouch. That one hurt my pride...and knee, and hip. Sigh.
I've missed my Sunday and Tues runs due to my work deadline. I've been working until 11PM each night trying to finish up a document by Friday. I wonder if my boss is aware that he is messing with my training schedule. Thank goodness it is taper time else I'd be up a creek. Well, if taking time off makes for a more rested body then I'm going to smoke this race.
Happy running friends!! | |
| | 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 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Today I participated in the Dirty Dasuet Duathalon....well the running portion. My partner was to do the bike portion but decided to join me on my run (to keep me moving faster) and then do the ride. Not so oddly enough, I found myself sweeping the course. Oddly enough I found myself saying all kinds of negative things about how badly I stunk at running and I should reconsider what I'm doing...blah blah blah. Isn't it weird how we can be our own worst enemy? Anyway, I finally finished up the 5 miles and my partner (who ran ahead) was already suited up with bike shoes, gloves, and bike helmet. I passed on the baton to her and I finally took a moment to catch my breath. I looked down at my time and noticed that it was actually one of my better runs - 10:45 min mile on a muddy trail. I have to remember to measure my running self using my own yard stick and not someone else’s. I don't run sub 10 min miles and shouldn't feel so put out about being so far behind those that are running 7-9 min miles. I drove home ecstatic of participating in the race and my respectable (for me) completion time.
On a different note, I met Amanda (don’t remember her last name) who is on the board of directors for the Breast Cancer Marathon (26.2 with Donna). Besides the fact she was an amazing lady and very interesting to talk to she was telling me that they will have a virtual marathon for this race. (Say what?) Because the goal of the race is to raise $ for breast cancer they are going to have virtual participants. You pay the money, you run (with a garmin), you send them your garmin data. In return you get the shirt and finisher’s medal. I know what you are thinking….why would you want to pay the $ and NOT get the marathon (or half marathon) experience. Well, it does suck NOT get the marathon experience but it does keep my marathon maniacs stats where I want them. I might be slow…but dang it I can run frequently and for a long time. Hopefully there will be some bragging rights there…or so I tell myself.
Happy running friends!
Maniac #710
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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 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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OK, I've got to say with all that time off last week this run felt GREAT! The weather is back down to 38 degrees (it was 70's last week) so of course I overdressed .... again. I'll get it right one of these days.
I did a quick 5 miles around my neighborhood before work. Since I normally run in the evenings after the kids are in bed it was such a different experience running in the daylight hours..... dogs are barking (and chasing).... construction workers are offering their cheers (of encouragement I'm sure). I might have to try this again sometime.
Work is still busy but I really can't blame my boss. He's been putting in twice the hours I do and gets thrice the grief I'm sure. So Jon, sorry for the comment in an earlier post. You are really not too bad for a kid that finally hit 30 this year.
As for the 50 mile race preparations....I think I've got it all arranged. I've come to the conclusion that running marathons is much easier. You show up, bring some gu and a water bottle and go. This time around I've got 3 goody bags packed; one for each crew spot. Each bag contains clothes (new socks/shoes/shirt) and food I might need at that point in the race. I'm making them cue cards on what to tell me....you're this much ahead/behind or the cut off time...You've got to make it to the next place in # miles in #:## to stay in the race. I really hope/pray my crew is able to find the meeting spots before I get there. Lucky for them, I'll be giving them plenty of time. :)
I've got one more run (Wed) before my race. I'll be out of town Friday-Monday so I'll post on the race Monday night or Tues AM.
In case I forget to post after Wed run, thanks everyone for the positive encouragement. It has really meant a lot to me.
Happy running friends!
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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 | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Hello folks! I did a very easy 4.5 miles to day with my friend Melissa (Jose Bag). We decided to hit the road instead of the trail as I had a huge fear of tripping over a twig again and becoming injured. Of course I had to laugh at the irony when I was almost flattened by a UPS truck.
I got an email from a lady who has become an ultra mentor to me with some final words of advice. I liked her idea so much I thought I'd share it with you. Eat. Eat lots of bad carbs the 3 days before the race. Her favorite was chocolate chip cookies.
Wow, I like advice like that!! I think THIS is my favorite part of my 50 mile training.
OK, I'm ready. I've still got to pack and my list of things not to forget is already a page long...gees.
************************* HELP!!!! **********************
It hit me yesterday that I should get some type of thank you gift for my friends who are spending their own time and $ to travel up and help me. I've just got no clue what the gift should be. I'm thinking of a gift bag but I'm not sure what to put in there. So if you have any suggestions please leave a comment...no matter how big or small. All three of them are marathon runners. | |
| | Race: |
JFK 50 (50 Miles) 13:29:53 | | 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 | 50.00 | 0.00 | 0.00 | 0.00 | 50.00 |
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I was in the wave that started early at 5 AM in the morning. The temps were a bone chilling 19 degrees. Fortunately, the weather did heat up to a snowman sweating high of 37 degrees by the afternoon. Thank you Carolyn in CO for sharing how you layer up in this cold weather. I wore nearly everything you described and was just right for the entire race.
I had e-met a very nice woman through a mutual friend and we had decided to do the appalachian trail (AT) section of the race together. This made up the first 15 miles of the race. Most of this leg was either up hill, very rocky, or both. It’d be a safe we hiked about 75% of this. I saw the most beautiful sunrise while we were on top of the mountain while doing the AT. I wish I would have had a camera phone so I could have taken that picture to share with this report.
At mile 15 we came down and off of the AT and met our crews for the second time. I’m going to take a moment and say my crew was absolutely amazing. They had my shoes waiting for me to change into and a drink of some yummy Acceleraid for me to drink. (BTW, the drink in my camel back had frozen in the drinking tube so I went about 6 miles without a drink).
The next 26 miles were on the C&O canal tow path. Most people hate this part as they think its sooooo boring. From my perspective it was anything but boring. I loved every mile of this section. The path was decorated with incredible birch trees with their bright white bark and the river was always to the left of us providing such nice scenery.
I picked up my first handler Susan at mile 27. Thank Goodness! The scenery was brilliant but my own company is dull. It was so nice to have someone to talk to. She kept me well distracted with corny jokes about the lone ranger and tonto, she told me stories about anything and everything. The next thing you know it was mile 38 and time to switch handlers. My next handler, Maria, was just as wonderful. We traded corny jokes (of course I stole Susan’s jokes and passed them on as my own) and Maria would start singing songs from 80’s. I joined in with my squawking goose of a singing voice and **poof** we are off the tow path and back onto pavement heading to the finish line.
OK, I’ve got to say I HATED this section of the race. It’s cold, my camel back has frozen up again and after 42 miles of progression there are what was described as rolling hills. OK, rolling hills? My tushie! I was reduced to a walk the last 6 miles or so. I was so ticked off about this that my walk became a super sonic speed walk. (I didn’t know that I had that in me). About ¼ mile from the finish line the rest of my crew Charlie and Susan were waiting for me. Seeing them there was actually more emotional for me than crossing the finish line. We ran in together and I finished in 13:29:53.
I’ve read that you learn a lot about yourself on races like this. I guess it is true. I learned how incredibly lucky/fortunate/blessed I am to have so many wonderful people in my life. I might have been the one that crossed the finish line but there were so many people that helped make it possible. The first big thanks of course goes to God who gave me the strength and ability to go the distance. Another big thank you to my friends, co-workers, and folks I’ve never met except on the internet who have consistently given me such positive feedback during my training. A special thanks to the ladies who ran the race with me to ensure I didn’t slow down too much and miss the cut offs. A very big thank you to my very good friend Charlie (who often gets mentioned in this blog as Elvis) who was my crew chief during the race and made sure my ladies were where they were suppose to be when I arrived at each meeting spot. More than that however, it was Elvis that first believed that I could do a 50 miler….even before I did. One final thanks goes to my hubby who doesn’t understand why I want to run 50 miles but has still given up every Saturday morning to watch the kids so I can do my long runs.
The picture below is me and "the crew". Susan, Maria, me, and Charlie.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Bartram Forest Winter Trail Run Marathon and 50K
http://wintertrailrun.net/
If you ever find yourself in Middle GA the Sat after Thanksgiving let me suggest this incredibly wonderful race. I ran this race last year but volunteered this year. I'd like to say I was being smart and resting my legs from last weeks run but the truth is that the rain almost never let up and the aid station had a pavilion. The race itself is a 5.25 trail loop that always circles back to the main aid station. (This station also had an indoor heated bathroom...nice touch).
Ignoring the fact this is a very pretty run through Bartram Forest park the selling point for this race is the incredible amounts of food. You name it, it was there: fudge, white fudge, chocolate/nutty/caramel chewy things, pretzels, PB&J, hot Grill Cheese sandwiches (cooked by me), chicken noodle soup, potato chips, beanz, gu, and that only begins to describe a portion of the food.
This was my first ultra I ever ran. I've never been to such a low key, low pressure, high encouragement race like this before or since. There is no time limit on this race...did I mention low pressure? There was a record high level of participation this year (about 60 people). I forgot to mention, the finisher awards are gingerbread men. Sweet!
I met the RD to the South Carolina Ultra Trail Runs. She puts on a similar race - low pressure, high encouragement, no time limit ultra runs as well. I'm looking forward to participating in her races next year. http://www.ultrasontrails.com/ . |
| | 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 | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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I did a quick 2 miles just to see how the legs would feel. They started out like feeling like cement (but they almost always do) the run felt great.
Once again I overdressed and roasted myself. At least I got it right once on race day thanks to Carolyn in CO's suggestions. | |
| | 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 | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Awful run. No energy, no motivation so I just turned around and came home. |
| | 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 | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
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Did my run on a tread mill at the gym. My pace was slow but I tried to pick it up some. I had wanted to do 5 miles today but called it quits. I'm really surprised that recovery from my last race is so slow. Perhaps I'm just a bit impatient but I'm ready to start training for a marathon in Jan. I was feeling discouraged until I got an email last night from a friend who also ran the JFK 50. She's also slower than normal and her distances are very low as well since the race.
It's too bad we can't all be superman or superwoman and bounce back after a couple of days.
Tomorrow I'm going to take the kids to run their first race. They've volunteered at water stops before at local 5K/10K but Saturday will be their first 1 mile fun run. They are so excited. | |
| | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Reindeer Fun Run
The kids had a blast at the fun run today. They took off like a bat out of hades and found themselves winded at .1 miles. They took a walk break and took off again. Somewhere around .5 mile my 6 y/o stated that this was HARD! She then sat down. Being so sympathetic I reminded her that we were still in a race and to get up and walk. (Feel the love?) We rounded the coner and the last .15 miles were all down hill. They were off again seeing the finish line. I actually had to sprint to keep up with them. Who knew those little legs could go so fast? Finish time 12:31. I'm so proud! Best non-long run day ever!
We enjoyed the post race buffet of cookies as you can see below.
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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 | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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Just a quick trip around the neighborhood as my running shoes were feeling neglected. It is freakishly warm 65 degrees right now. Aaaah it feels so good!
In all of this down time of not running I've been looking for my next goal. I finally found it two days ago. The Heartland 100 and 50 mile races at Cassoday, KS in Fall 2009. http://www.ksultrarunners.org/ (scroll to the bottom). This will give me the next 4 months to work on strength and speed. (It would be nice to PR at the Snickers Marathon in March. ) After that I'll get back to putting in the longer distance training again.
You know you have a good friend when you tell them you toying with the idea of doing a 100 miler and thier response is "Sounds like fun, do you mind if I join you?". No Kidding. I often wonder if runners aren't just a brain damaged group of folks.
I've got an 18 miler scheduled for Sunday with a wonderful young lady training for her first marathon. This will be my first long run in 3 weeks. I'm really looking forward to it.
I found this quote today and liked it so much I thougth I'd share: I am always doing that which I can not do, in order that I may learn how to do it. - Pablo Picasso | |
| | 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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I had the pleasure of keeping a friend company on her 18 mile training run today. She's training for the Disney Marathon.
I was really nervous about this run as I've not been able to do more that 3.5 miles recently before my legs got very uncomfortable. All was good until about mile 11 and then it became a great effort just to keep going. It was an effort to will the legs forward but they did...and we finished. (Whew!)
All this great effort was of course rewarded with a trip to BK for a cheeseburger and large fries....to replenish my carbs and protein....of course. :)
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
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Tried to do some hill repeats. I got about a half mile into the warm up run and decided that 18 miles on Sunday was a bad idea. My were legs are very tired and heavy. I'm overly paranoid at the moment so I ended the run.
I'm going to try these again tomorrow. Hopefully one more day off will be what I needed. |
| | 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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Hills, Hills, and more Hills. I started doing my hill repeats again. This time I'm doing them for time to try and increase my overall speed. They seem to be so much harder when you are trying to get up there faster. Surprisingly, I beat my goal time to the top each time but once. (I was 3 seconds over). That is something to get me excited! Next weeks hills where I'll add one more repeat to the mix. I wonder when I'm done with my hill repeats (in 7 weeks) if I'll no longer be intimidated by this hill.
Runny happy friends! | |
| | 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 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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I started out with my local running group with all intentions of running 1 or 2 loops with the group which would be either 9 or 18 miles. Alas, I think I'm not as recovered as I'd hoped so I ended my long run with just 5 miles. The hamstrings were tight and I just had no energy.
I guess I'll run a few miles tomorrow so that I can at least make some mileage for the weekend. | |
| | 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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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I ended up doing my hill repeats on a tread mill today. My kids are home from school and the gym has a family room where your kids can play in a glassed off room while you run on the treadmill 3 feet away. I kept the warm up short and the cool down was non-existent. (Bad me).
I ended up doing 5 repeats with my hills set at a 4.5% - 5.5% grade. I honestly thougth I was going to die. I must have set the treadmill grade or the pace too high. The treadmillheart rate monitor only goes up 180 BPM so I had to cool off just to come down to that level. Geez! | |
| | 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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Temps are oddly warm (70's) and we sweated an easy 8 miles today. Isn't amazing how fast runs go when you have good company? | |
| | 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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Hill repeats. Gonna love these one day. |
| | 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 | 7.00 | 44.05 | 0.00 | 0.00 | 316.60 | 0.00 | 0.00 | 0.00 | 367.65 |
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