| 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 | 6.25 | 12.80 | 0.40 | 0.00 | 456.78 | 0.00 | 0.00 | 0.00 | 476.23 |
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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 | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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My computer is in the best buy repair shop so I'll be updating a weeks worth of info at a time until it is returnerd.
I finished a 20 miler with my local running group. We started out with quite a few folks and people dropped off at the different mile marks. In the end there were only 2 of us to finish up the 20 miles. Is is sad that a 67 year old man was dusting me? Man, I was just keeping up with him. He and I will be running a marathon together in 2 weeks. Let's hope I can hang with him....I might end up with a PR. |
| | 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 |
| My legs are soooooooooo sore from yesterday. Dang....how does that old man do it?! | |
| | 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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Was too lazy to run hills this morning so I found myself on the treadmill once again doing repeats at night time. I often wonder if I'm working harder on the tread mill.
I ran with my heart rate monitor and got up to 192 BPM (yikes). Next week I'll do the actual hill workout on the road and compare the two.
I'm thinking I'll need to tone the incline and/or speed down on the treadmill else this 30 something heart is going to jump out of my chest and go on strike. | |
| | 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 | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Last long run before the race next weekend. The group decided to keep it under 10 miles.
The temps here were mid 70's on tuesday and below freezing this morning. Brrrrrr.
On a different note, last night I signed up for a 100 mile race in Oct. I was telling my running group about this. As expected I got a lot of "are you nuts?!" comments. What I wasn't expecting was the, "hey that sounds like fun, I'll sign up too". No kidding! One of the ladies I run with (she is so much more talented than me) has offered to join me. She's done a 50 miler (about 1.5 hours quicker than I did) a little over a year ago. Are you stunned reading this? I'm still stunned that she offered and that was 12 hours ago.
Wow, that would be exciting to have someone to run my local long runs with between now and Oct. I've got a few training marathons and ultras along the way. My race partner from VA will be at a few of those (Thanks Elvis). Also forgot to mention, my race partner from VA has also signed up for the 100 miler as well....although it was his idea...I'm not an ultra pimp. :)
On that note, good luck with your 50 mile training this year Leslie!
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Had a great 4 miles tonight. I went out for an easy run and felt fast. I didn't wear my garmin which is probably a good thing as it might have actually popped my good vibes bubble.
I started wearing my trail shoes to run in ...just the Asics 2130 in a trail version. I'm noticing that they are more comfortable then the regular Asics 2130 shoe. I would have thought the street and the trail version should have the same cut and basic "feel" but the trail shoes just seem to have a bit more room and feel more comfortable. Perhaps it all my imagination.
Saw an armadillo tonight. It crossed right in front of me. I looked like a hunched back cat until it went under a street light. Those guys can really book. I had no clue they could move so fast on those little legs. | |
| | 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 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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Cold and windy! We started at a bone chilling 20 degrees and headed out for our 2 loops around Robins AFB. The course itself is very FLAT with perhaps a total elevation change of 80' per half marathon. Very nice.
I ran with my 67 y/o training partner and a fellow member of the local running club who was working on his marathon maniac status. He had just run the Disney marathon 6 days prior. We were also joined with a wonderful lady who has done some long runs with us. She was running her very first half marathon. As you can guess the conversation never lulled.
Shortly after starting it warmed up and I started reaping the benefits of a local marathon. We were able to shed some clothes at mile 6 hading them over to the photographer and good friend knowing we'd see our jackets again at the finish line. We passed (and were passed) by several folks exchanging words of encouragement. Our half marathoners had only trained up to 10 miles and started struggling around mile 11.5 to the finish line. We walked more than was expected but since I had no time goals it wasn't much of a problem. My goal is to show significant improvement by Snickers marathon so the moments of extended walking really helps cushion the base line.
Around mile 19 I actually start to have pain in my hips (where it meets my lower back). Ouch! My 67 year old running buddy started getting tired around mile 23-24 and needed to walk more....fine by me.
What I find most incredible is the fact we walked more than expected, messed around more at aid stations than expected and still within the cutoff time. Instead we finished with an ungraceful 5:45 but I had thought we were going to be over 6 with all the walking we did.
Overall it is still the worlds most dull race. The race support is good, the race is well organized, and you can't ask for much more but runnng up and down the flight line is about as much fun as a root canal. That said, if you are looking for a super fast finish then this should be on your to-do list.
Side note: My friend just sent word that he is now officially MM #1317 !! | |
| | 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 | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
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OK, I was a big chicken and decided NOT to run in the 19 degree weather to do my hill repeats this morn. I know what you are thinking....she is NOT a die hard runner....yep, you are correct.
Instead, I did put kids to bed, cleaned up the kitchen and hit the treadmill at the gym at 9:30 this evening for my hill repeats. So instead of suffering in the cold wondering if a car is going to hit me I ran on a tread mill, watched the inagural ball on 6 TVs, listened to some entertaining music, and watched a bunch of young people strut.
I ran the marathon in my trail shoes and I'm wondering if that is what caused my pain or if running with a slower person thus shortening my stride did it. I ran in my old street shoes this evening as I didn't want a repeat.
I decided this time not to elevate the treadmill incline over 4.5. I wasn't ready to red line my heart this evening. It was a good workout. | |
| | 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 | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Nice and easy 7 miles. As I was running I realized how much i've slacked these past 2 months with respect to running. I think I've been on the pavement (or treadmill) just 2 times a week for a while. It's time to get back to training!
I've been wondering how much camping the night before a race will affect the outcome of the race. There are a couple of upcoming races that start at camp grounds. Paying $5 a night is so much less painful than the $75+ a night I've been paying for hotels. This is a long shot, but has anyone done the camp/run thing and can give feedback? | |
| | 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 | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
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Easy lunch time miles. Great day for a run... 52 degrees, overcast, misting on occasion. Sweet!
Now back to work.
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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 | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy and short long 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 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Skipped watching the second half of super bowl to run. I got 4 miles in today running through my neighborhood. There weren't too many folks out this evening...go figure.
I signed up for a challenge of the miles this year with our local running group. I need to do 100 miles a month. This should be simple but I'm already 14+ miles in the deficit from last month. I have to admit that there must be an easier way to earn a $25 gift certificate from the local running store. :)
I just got my race info in from the Dances with Dirt - Green Swamp. I'm actually looking forward to running in alligator infested waters. For once, I'm NOT envious of the faster runners. I like the idea of the gators being full before I make it to the crossing.
Have a great week! | |
| | 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 | 5.36 | 0.00 | 0.00 | 0.00 | 5.36 |
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Fun miles on a tread mill. I started feeling a bit narcissistic as there are mirrors in front of the treadmill. Actually, I was able to watch myself run and notice a few things I can improve on and a couple of things I tried to change/improve on (like foot strike) that nearly caused my to fly off of the tread mill
The biggest thing I saw was the fact I don't pick my feet up much when I run. This alone explains why I will eat dirt at least once on a trail run. I wonder if the simple act of picking my feet up more would correlate to a different pace….faster/slower? I’m going to guess faster. In these cold months I think I’m going to spend more time indoors working on running the treadmill while bettering my form.
I’m being peer pressured into driving down to do the National Breast Cancer marathon (26.2 w/Donna) on 2/15. It does sound like fun but I have reservations as I’m doing a marathon this weekend. I don’t think I’ll have problems doing the races back to back but I wonder what the long term outcome will be. The last thing I want is another stress fracture from too many miles. Perhaps I’ll just join them but only run the half….or just wait for them at the finish line sucking down a margarita…..come to think of it…that last option sounds pretty good. :)
Finally, I followed one of the advertisement links from this site and had to share this
Credit: http://www.fargonegreetings.com/home.php | |
| | Race: |
Dances With Dirt - Green Swamp (26.2 Miles) 06:10:00 | | 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 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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OK, who knew it was so cold in FL in the mornings....brrrrr. I saw on the weather report that the daily high was going to be in the 70's so I was wearing shorts come race start....31 degrees.
The race has different routes for each of the different mileages. At this race you could choose to be a half marathoner, a marathoner, or an ultra runner and choose either a 50K or 50 miles. There was even a 50 mile relay as well. We all start out (excluding the 50 milers who started earlier) doing a 5.25 mile loop which was some basic trail running. Somewhere between mile 4 and 5 we have to do 2 river (stream) crossings. The water is to far to jump so you just have to go in....it is now about 38-40 degrees. It's not too bad as the water is only calf to knee deep. A short while later we come to a barbed wire fence with a sign to let us know we need to climb under, through, or over it.
So we finish our loop around and start back to pass by the start/finish line which just happens to take us 10 feet from where my car is parked. I had about a 30 second conversation with myself on whether or not I was going to change my socks to dry ones. Easy choice. So now I'm off and running with my dry non-squishing socks.
The next part of the race takes us into the swamp. Its like a graveyard for saplings. There are small thin trunks sticking out of the ground like spears waiting to impale you if you trip....everywhere! So we move through this and do two more river crossings (much deeper water). This time we are balancing our way across a log that has fallen over from one side of the bank to the other. There is sludge and some muck in the water to soften the blow if you fall.
The race then turns off the trail and runs straight through the forest. From here there are pink flags tied on tree limbs or anything else about every 20-30 feet to tell you where to go. So off we go through the woods and briars following pink ribbons. Mental note, when running trail races wear tights or something to protect your legs. I'm currently sporting razor blade size slashes from ankle to knee.
The rest of the race is more or less the same. Sometimes we ran on a trail and sometimes we were following ribbons through woods. Once the weather topped the 70 degree mark we were running in grass lands (no trees). Whew, that was a bit warm.
Somewhere along the race, the half marathoners turn off and head back to the start/finish, the marathoners get to take a short cut so not to run the 50K distance, and I ***think *** the 50 miler folks are still out there somewhere.
Somewhere in the last mile there is another trip through a river, back under the barbed wire, and finally the finish line is in sight. The music is playing, and a wonderful buffet is awaiting. BTW, the food was FANTASTIC! Best BBQ every. (I’d might even say that even if I wasn’t starving).
What I've left out until now is the fact I got turned around and perhaps lost a time or two….or three. I actually had a PW (personal worst) on any marathon to date. That said, I took 2nd in my age group. Woot!
I've got to say this to date has been my favorite race. It isn't often you get a chance to run through the woods and climb obstacles like a kid. I loved every rough spot they threw at us and my only disappointment was that there weren’t more challenges. | |
| | Race: |
National Breast Cancer Marathon (13.1 Miles) 02:37:10 | | 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 |
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So I went down to Jacksonville and did the half marathon. This is such an amazing race for so many reasons. First, 100% of ALL of the entry fees go to Breast Cancer Research. Everything at the race, shirts, drinks, post race beverages/food, port-o-potties, police/EMS help, and everything else that was race related was donated to this cause.
The community really rallies behind this race and fan support is amazing. Besides cheering you on, there are of course a few young gentlemen offering to give free ta-ta exams....mmm, no thanks.
The race is mostly flat except an awful bridge you cross in the beginning...not so bad...and again upon finishing....pure torture. The race even runs on the beach along side the ocean. It was really nice hearing the ocean tides crashing on the shore while on this run. I turned off early from the beach as I only did the half but I would imagine another few miles of that would have truly turned me into a Zen runner. After the beach, you run down a road with lots of crowds cheering, back over the bridge (from hades) and finally you reach the finish line.
The race is amazingly organized and well done. A few months ago I met Amanda (don't remember last name) who served on the board of directors for this race. She mentioned to me that their first topic of conversation was always "are there enough port-o-potties?". Well let me answer that for you....yes. I think this race had 2-3 more water stops then most other races AND if they weren't handing out Gu every other water station, it sure seemed like it.
I can't say enough of what a great race this is. If you have the opportunity you should give it a try. Be warned however, you will use this race to measure all other future marathon/half marathons against....don't say I didn't warn you.
Side note: I got to run with the marathon front runners for about 3 seconds.....sure I was on mile 11 and they were on mile 24...minor details. Sure most of those 3 seconds was me watching them disappear in front of me ...again minor details. You know it is one thing to see them running on TV like when it is televised as the Olympics were. It is even more powerful to actually see them in action. There are no words to describe it.
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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 | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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I couldn't resist passing this along. I hope you enjoy as much as I did. Todays miles are back on a tread mill.
Abbreviated Running Dictionary - For the remainder of the "Running Dictionary" visit http://www.garycohenrunning.com , click "All in a Day's Run" and then "Running Dictionary."
Easy trails - Expect varied terrain including soft sand, uneven footing, large tree roots and loose rocks. It is mandatory that you bring a first aid kit to care for your bloodied knees and hands from the many falls you will incur. Wearing a bicycle helmet is not a bad idea.
Warm weather - Do you know how to say, “Record setting heat wave”? If you run more than three miles, you are risking heat stroke, heat exhaustion and a trip to your nearest hospital. Prepare for this possibility by having frequent water stops. Or you can call 911, give them your planned running route and ask them to send an ambulance with two intravenous tubes in 30 minutes.
One short, steep climb after five miles - About halfway up this climb you swear that someone jumped on your back. You want to cover your ears to avoid hearing the screams coming from your own quadriceps muscles. Despite your slow pace, you pass runners who have been reduced to jogging, walking and crawling. Several are laying on the side of the road writhing in agony. Finally, if you were able to speak, you would ask yourself, “What am I doing here?”
A festive and fun race - Watch out at the start to avoid tripping over small children who lined up in the front row. Next you dodge several competitors, or should I say, participants dressed in costumes as their favorite super hero. Suddenly your ears are assaulted by a rapid fire pop-pop-pop and you duck for cover assuming it is a terrorist attack. After you take your handy nitroglycerin pill and calm yourself upon learning it was only the sound of firecrackers, you are back on the roads and running toward the finish. Your hopes for a fast time are dashed by the open drawbridge allowing a boat parade held in conjunction with the race to pass by. At least you are excited about the scheduled jugglers, moon walk and horse rides that will entertain your children after the race. Unfortunately, due to budget constraints, all entertainment had to be cancelled.
Moderate altitude training - You better find a Sherpa guide to help you up this treacherous climb at altitudes you thought were reserved for air traffic only. You will be gasping for air as your lungs beg for precious oxygen. Afterward, you may want to compare notes with Sir Edmund Hillary as it will feel tougher than the last 200 feet climb to the summit of Mount Everest.
Slight winds - Prepare to lean forward with your head down as you pour every ounce of energy into attempting to run. You may be slammed backward into the runner directly behind you. You may be lifted completely off of the ground. If the winds are cross winds and you are on a narrow path, you will be blown off the path. Most likely you will find yourself in the center of a level five hurricane or tornado.
Adequate rest room facilities - When you get to the race there will be several thousand runners and fifteen portable toilets. You can wait in line for an hour, go into a foul smelling port-o-let, wipe urine off the seat, have the door which does not lock opened by another runner (“Oops, I’m sorry”) and, after you are finished taking care of business, notice that there is no toilet tissue. As an alternative, before you leave the house you can stock up on plenty of toilet paper and go behind the third bush on the left.
Scenic course - You pass the county landfill where the loud buzzing sound is from massive swarms of flies. After navigating broken bottles and litter you notice graffiti with various expletives on buildings and bridges. A bridge traverses shallow green-brown water strewn with old tires, abandoned appliances and trash. Several homeless men ask for a dollar or a beer. Before finishing the run you are treated to the highlight of the course - a stretch which passes by a beautiful toxic waste dump. Gentle, rolling hills - Be prepared for non-stop nose bleed climbs followed by shin-ravaging down hills. The uphill stretches will make ‘Heartbreak Hill’ at the Boston Marathon seem like a small bump in the road. The down hill segments will be similar to a triple black diamond ski run. | |
| | Race: |
Al Toll 5K (3.1 Miles) 00:45:00 | | 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 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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My kids did their first 5K today. Well, let me say, my daughter (6 years) did her first 5K today. My son (4 years) got carried a quarter of his first 5K today. Our friends (who are super fast yearly Boston Qualifiers) have a daughter that is 5 years old. She and her dad were doing the 5K and agreed to let Madison come along with them while I took Noah (a bit slower) on the race. The race was an out and back and Madison passed us about a quarter of a mile from the turn around point....so it's safe to say she was nearly 1/2 mile in front by the middle of the race. After that I had to hear about her finish. She did a walk/run with David and Sophie....until the end. She rounded the corner and took off. She found her mark (fellow competitor) and wanted to beat him across the finish line. See picture below.
Then she made her move.....
So as you can see, the goal to beat senior citzens has been passed down from granny tripping mom to gramps passing daughter. I'm so proud.
As for my son, well, he did finish the last .1 mile on his own feet (and not my back). This is him running all he can so mom won't finish before him. He has earned a club nick-name at this race....Backpack.
Final results: Noah took 1st in Boys under 10; Madison took 3rd in girls under 10; Mom took home a kink in her back.
UPDATE: Race results finally posted....Madison: 38:44, Noah 51:10 | |
| | 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 | 5.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.80 |
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Lots of fun on the tread mill this evening. As I read the different blogs on this site I realize how spoiled I've been this winter. I ran on a tread mill tonight because 44 degrees was too chilly for me to take it outside. Since I know you folks in CO, UT, and anywhere else have it so much colder you can feel free to boo me. :)
I'm quickly becoming adept at amusing myself for an hour at a time on the treadmill. Of course the 8 televisions in front of me help some as well as the mirror displaying my awful stride as well. I noticed last night that I run like a girl. (Gasp) My back foot kicks back and to the side as I run ... very similar to a dainty little girl being forced to run.
Geez, I will be thinking about this the next time I go on my group run. As often as we razz one another about everything on our long runs I have no clue how this has escaped the radar. We are doing the Snickers Marathon together in just under 2 weeks. I think I'll have to bring this most embarrassing bit of info to light around mile 18 or so when we need a bit of distraction. What better way to push through discomfort than to laugh with friends.
Well folks, I'm going to force a couple more pictures of my kids on you. I just got these earlier in the day. These were taken on race day last weekend. The first is my daughter about 15 seconds before she made her move on the older gentleman.
This next one is my son displaying his amazing abaility to levitate.
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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The weather is a beautiful 51 this morning, slight breeze, no clouds. It is a GREAT day for a training run.
I had a fun run on a trail this morning with my former personal trainer. She is 12 years my junior and working out with her is always a treat. We had a fantastic workout (both legs and mouth). I often wonder when we train together what gets a faster work out....my legs or my lips. :)
Happy running folks! | |
| | 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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Shoot, I'm nearly a week behind on posting my mileage. This post is the only place I can keep myself accountable so I need to do a better job keeping it up to date.
Only did a quick 5 miles (maybe a smidge less). I was volunteering at a local race and needed to cut the run short.
The race itself was amazing. It was the 1st annual 5K put on by a local wellness center. There were 1250+ folks preregistered and a few more on race day. This is a small town (50K folk) so we never see races this size. Anyway, the RD put decent cash prizes out and we got some Kenyans from Atlanta to come down. I worked the finish line and had the fun to see them finish a 5K seconds over the 15 min mark....wow! What is even more impressive was the 1st place female to cross the line....a local 13 year old girl with a finish time of 18:02. As I watch her finish races (and win) time and time again I can't help but wonder if I'm watching a future olympic gold medalist.
Becuase I love to add pictures I'll add this one of the top finishers, including Grace.
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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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Was a slacker and just did 3 miles. I really need to head out the door before 9PM. Actually, I really should become an early morning runner.....that's going to be hard. | |
| | 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 | 40.00 | 0.00 | 0.00 | 0.00 | 40.00 |
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Yikes! I can't believe I've gone this long without writing in my blog. I did the Snickers marathon earlier in March which is in Albany, GA. It is a GREAT marathon. The town support is amazing. The race itself goes in and out of beatuiful neighborhoods...which was nice as it got very warm and the shade was a blessed relief.
I picked up a Garmin 405 with heart rate monitor. I've since noticed that I've done a great job training my legs but not my heart. How is that possible? Anyway, I've noticed that I hit near max HR without a whole lot of effort. So for the next month or two I'm focusing my training runs on my improving my HR. It's been nearly 2.5 weeks with no results....yes, I do know it'll take some more time...knowing that doesn't make the wanting to see results go away.
I've kicked off the training for my 100 mile race at Snickers. However, since then my long runs have been pitiful. Not what I was expecting. I scheduled a long run last Saturday and got nearly 4 miles into it before the lightning came. I might be crazy at times but not nuts enough to finish up my long run. Sadly, I was unable to reschedule or finish that long run....family obligations. So I'll have to do those miles this Sat instead.
My next race is a 34 mile trail race early May. As mentioned before, this will be my first attempt at camping before a run. I'm both excited and nervous about that. As for the 34 mile race I think I'm going to have to bump up my weekly long runs by 5 miles each week...15 miles, 20 miles, 25 miles, 10 miles, race weekend (34 miles). I had originally requested to the RD permission to do a 50 mile run that day....I'm not sure I want to do that now. I've got some friends coming up to run as well and I'd rather spend the extra time with them. Yes, I do know the 10% rule when it comes to long runs. I've already have the base to do the above mileage so I don't think I'll run into overuse injuries. I will however listen very closely to my body. OK, that's really all that has been going on this month.
For any of you close to GA (Nevels) there are some good races coming up later this spring that I wanted to share with you:
May 16 -Darkside 8-Hour Run, Peachtree City, GA - only $10...what a bargin http://darksiderunningclub.com/2009Darkside8Hour.pdf
May 30 - SweetH20 50K - you will get wet and punished on this race...sweet! http://www.sweeth20races.com/
July 25 - Make it By Midnight Marathon Macon, GA - Hot, Hilly, Humid, and lots of personality
http://www.macontracks.org/race-pdfs/2009-07-25-MakeItByMidnight.pdf
Addition: What the heck do they put into Girl Scout Cookies that makes them so darned addictive?? | |
| | 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 | 4.83 | 0.00 | 0.00 | 0.00 | 4.83 |
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Nice evening run in the rain. I'm not sure if it is dedication, determination, or delirium that made me go out tonight. It's been raining for nearly 4 days straight. Can any of you folks in Internet land tell me how many feet is 300 cubits? I think it might be time to think about arks.
So, I've got my new Garmin that is able to tell me to the 100th of a mile minus the error of standard deviation....OK, I confess, I'm a math geek. Anyway, I'm still pretty excited over my new piece of equipment.
The president of our local running club is helping me with my training and my accountability. I have to run within my "acceptable" heart rate (155-160 BPM for easy runs) AND show negative splits on each training run (for my easy runs). He believes all runs should have a purpose otherwise you are just putting in junk miles. He is a tough one but he does it with such humility that I want to make each run count. I think he's really going to be a huge help in my training. I'm very blessed to be surrounded by such nice folks.
Sam’s other rule besides making every run count....only 1 day off between runs. OK, I've had to break that rule once so far due to family obligations. I sent my running log to the prez and that was picked up immediately. Soooooo you can believe I'll be blogging much much much more often.
Run dry folks! | |
| | 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 | 15.01 | 0.00 | 0.00 | 0.00 | 15.01 |
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Great morning run with my buddies this morning. I love the fact that the topic of conversation will range the enitre gambit of topics.
I don't know if all of you with Garmins know about the FREE software SportTracks but it helps me crunch my data AND makes cool graphs like this:
This graphs shows the average pace for each half mile. We stopped for water breaks which is why there are a couple of spikes in the middle of the graph. My buddies quit on me with one mile to go. I didn't think I had slowed my pace down when they left but as you can see....I slacked.
In a nutshell, average pace for this run was 12:23. Average HR was 160. Calories burned: 1431. Obviously it's time to eat a Dunkin Donut now. :) | |
| | 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 | 4.29 | 0.00 | 0.00 | 0.00 | 4.29 |
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58 degrees and 29 MPH winds....feels much colder than 58 degrees.
No negative split today. It's hard when you live at the top of the hill and maintain a slow pace on the way down and pick it up on the way back....well, I guess I'm only making excuses for my failed negative split. I should have stayed super conservative from the start. Todays stats:
4 miles @ 11:57 min mile pace, average HR = 165.
Then I did something different....
4 x 30 second striders after the run pace: 6:31, 5:49, 5:51, 5:36 min miles respectfully. HR ranged from 142-157 on these. (Garmins are so nifty!) | |
| | 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 | 3.34 | 0.00 | 0.00 | 0.00 | 3.34 |
| Very short run today - 3.34 miles. Average pace 11:52....negative spit accomplished...Woot! | |
| | 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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Today I broke the Prez's rule of training....do not go more than one day in between runs....just couldn't make it out 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 | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| I went out to the track with the kids today. They played in the long jump sand as I ran circles around them. I don't know why but I had an awful run today. I've not even downloaded my data to see exactly HOW bad it was....I'll wait until after the long run tomorrow to do 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 | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Started off at 6AM with my 67 year old training partner. One day I think I'll improve enough to run with someone in their 50's and only 20 years older than myself. It was GREAT running weather - cool and crisp. I've got to admit, before he showed up I was hoping he had slept in so I could cancel the run. This has been a horrible week of running and I was NOT looking forward to how badly this run could be....he showed up 5 min late...dang.
Anyway, we did have a very good run which surprised both me and my partner. (Apparently he was having a bad week as well). He ran 14 miles with me (chart below). Once we parted ways I drove to the base to finish up my mileage. Of course after 30 min of not running my body did NOT want to start up again. I shorted myself 3 miles today. My last solo miles weren't as good as below. Apparently I'm a social runner.
I hope y'all had good runs this weekend as well.
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy super slow miles tonight. 12:18 pace.
I was incredibly distracted today. I start a new job this week and I'm incredibly nervous. I had an awful week last week as my job of the last 6 years was going away....product of the recent economy. I'm only moderately qualified for this new job at best. It is hard going from being the "go-to" person that knew how to do their job and did it well to knowing absolutely nothing and having to fake it for the next few weeks.
It's also hard going from part-time telecommuter to full time sit in a cubical all day....yuck!
Wish me luck.
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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 | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
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I've been a part time employee for the past 4 years. I have the utmost respect for everyone who has done their training, worked full time, have small kids and a spouse.
New job going well...I have no computer at the moment so I printed out some of the job requirements so that I'd have something to read until my machine comes in and my network account cleared. It has been a long day trying to look busy.
My run went well...must have been the pent up energy. I averaged 11:49 min mile. I see I'm decreasing 5 seconds per mile every other week. I think if I keep this up, I'll qualify for boston in about 60 years....lucky for me that isn't my goal.
I hope you all are having good runs 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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Headed out the door at 5:30 this morning...no friends, no iPod. What a difference. What is it about an iPod that robs you of your senses when you run. My neighborhood smells GREAT right now. I had no clue. It was too dark this morning to see (actually look around) the yards, homes, etc that I've been missing.
My pace was slower than normal. I wonder if that was because it was so darned early or the fact I was looking at things I've never paid attention to before. I'll give the morning routine one more try before I decide I'm a night runner instead. I'm so accustomed to running in the evening that my mind wants to go out again (habit) even though it's been 12 hours since my last run.
Well, if I do actually make it out tomorrow AM and then to my race on Sat I will have completed my first week containing 5 runs. That is a very satisfying feeling. | |
| | 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 |
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The Granite Grinder Half marathon. I forgot what a tough little race this was. Amazing how your brain can do that to you. I ate a HUGE piece of humble pie today. The race takes place on the same course as the 1996 Olympic mountain bike course. The first part of the race isn't too bad...some ups and downs, a bit technical at times but nothing to complain about.....then comes the second half. The race is called granite grinder because you run a while on a huge slab of granite that is pitted, slanted, and at times steep. Then the fun really begins. The second half of the race is a bit more technical and has a few more hills (larger and steeper). I recognized the one particular hill from last year that almost made me cry as I was standing at the bottom of it looking up...this year I only let out a small whimper as I started my ascent. bottom line, I took 21 minutes off my time last year. Next year I plan on being in even better shape and taking another 10 min or so off. Please note that no time is being shown as I'm too embarrassed to admit to the painful pitiful finishing time.
Still I had forgotten until mile 12 my secrete pick me upper at times when I was feeling as down as I was.....the simple thought....there is beer at the end. This time it was true...most times it is not. Its sad when you know you are lying to yourself but you believe it anyway just to feel better. | |
| | 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 | 5.14 | 0.00 | 0.00 | 0.00 | 5.14 |
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I love asphalt! I took off on an easy pace tonight and it was so enjoyable after yesterday's race. I really did have a good time yesterday but I was most definitely humbled.
The good thing about yesterday....the hill I have always struggled with in my neighborhood was nothing. Yep, that's right, nothing. Before I've had to psych myself up this one 0.4 mile steep incline. Today I ran up it like it wasn't there. I might have eaten humble pie yesterday but that little race gave me confidence in my run today.
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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 | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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It's another night run (actually report being written the next day). Being a female runner has some draw backs....like the repeated advice to vary your running times, routes, etc. So instead of running an hour on the same streets I normally run I took it to the tread mill.
This is suppose to be an easy run (HR under 165) so I decided some Pink Floyd should do the trick. Let me tell you, the urge to crank it up is greatly reduced when listening to comfortably numb.
I ended up with a faster finish time than normal. For some reason tread mill running is a faster pace for me. Sweet.
I finished up around 10:15 came home, showered, and had a GREAT night sleep. I might have to try that again this evening....which will be tomorrow's entry written on Thursday. :) | |
| | 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 | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
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As you can see by no entry yesterday I got distracted and missed my run. Actually the kids and I spent the evening catching tadpoles. Won't do much for my 100 miler BUT perhaps the kids will look back and remember mom got ankle deep in stinky mud with them when they were younger.
My HR monitor didn't seem to work so well today. I was busting bum at times and the thing never registered higher than 120 BPM. On the positive side, that's the fasted I've gone for 5 miles in a long time. I should hope my HR monitor fritzes out more often. :)
I"m taking the kids on their second 5K this weekend. I'm threatening my 4 (almost 5) year old that he'll actually have to do the whole race on his own feet. Yeah, I'm gonna hold my breath for that one. | |
| | 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 | 7.14 | 0.00 | 0.00 | 0.00 | 7.14 |
| The first 3.1 miles were this morning where I once again muled my 4 y/o on his 2nd 5K. I brought a running buddy with me to run with my (7 today) year old daughter so she could go on ahead of us. She took 2nd in her age group....yippee. There was even more than 2 people in that division. (I'm so proud). The boy and I finally saw the finish line around the hour mark...no kidding. Carrying around and extra 42 lbs those 3 miles really made me realize the effort put in by folks with a heavy frame. I was once 25 lbs heavier than now and I remember how hard it was to start running. I'm really so proud of all those who were bigger than I crossing that starting (and finish) line for the first time. Some folks took pictures of my daughter crossing the finish line and another took a pic of my son hitching a ride. I'll post them when I get them. The other 4.04 miles were put in this evening. I really didn't feel like going out after 9PM tonight but I need to stay consistent if I'm going to make it to my goal. I still need to squeeze in a long run...perhaps I can get up early tomorrow and do that before church. BTW, if an entry actually is posted about an early morning run know that it was/is a miracle. | |
| | 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 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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OK, as I was running (in the evening) I had to laugh at my previous post. I'm not sure why I thought I'd make it up in time for a long run before church. Especially after I grabbed a beer and watched the last half of Shawshank Redemption and hit the rack around 11:30.
So, I did 10 miles this evening. It's been a very long time since I've done a long run solo. Whew, it didn't kill me. Actually, it was kinda nice. I don't think I'd like to do it every weekend but it was nice to set my own pace and go. I've managed to knock about 20 seconds per mile off of my last group run. (About 2 min per mile from the half marathon last week...sheesh!)
This will be an easy week coming up. I've got an ultra this weekend and I'm so stoked about it! I can't wait to share it with y'all
Below are pictures from the 5K. The lady in the black next to my daughter (in the orange skirt) was my dear friend who threw the race so Madi could have an adult close by at all times....what a good friend.
The other picture is my son and his ride.
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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 | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
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Great run. I've been running in my trail shoes the last couple of runs and have developed a blister on the arch of my foot. Ouch. It's on the sweet meat. Give me a blister any where else please!
My average pace tonight was 11:27 w/HR of 161. I think I'm finally starting to improve. Yippee! | |
| | 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 | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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OK, I feel lame. I only did 2.5 miles. Actually it was a bit less but I'm gonna round up. I did however average a 10:30 min mile....but I'll save the celebration for when I average that pace on a distance further than this.
You know, if it is not Sat I can not get my lazy bum out of bed for a run. I went to bed early last night, set out my shoes, watch, reflective belt, iPod, etc. I had all intentions of waking up and running at 5AM. Instead I get up around 3AM, do some bathroom business, turn off my alarm and go back to bed.
I didn't hit the road tonight until 9:30 PM. I was pooped. I probably wouldn't have gone out except Prez will be looking at my training log to ensure I don't go more than 1 day between runs. I will get some razzing for the whopping 26ish minutes of running.
I will however be taking the next two days off. Call it my taper before the race on Sunday. I'm not worried about finishing 34 miles...I'll get there eventually. However, a friend will be there and I have to look strong as I run the race....even if it kills me. Dang Pride. | |
| | Race: |
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/ | |
| | 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. | |
| | 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. | |
| | 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! | |
| | 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. |
| | 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. |
| | 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 |
| | 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. | |
| | 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 |
| | 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. | |
| | 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. | |
| | 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. | |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
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Hi! I've not posted for awhile. ... May perhaps? I've done a couple of races since then - Boogie marathon, which is both fun and yet not fun all at the same time. I ran another 50 miler back in Oct in KS. Got lost and ended up with about 52 miles. I gotta say, I got my $$ worth from that race . :)
I think I've not been on here as I really stink at running. I'm a great recreational runner but with respect to races....I just stink. I got a response from Nevels on my last blog asking if I'm running underground to return much faster. John, thanks for that good laugh.
Since I've come to terms with the fact I'm just a recreational runner that likes to run marathons I'm back and posting again. I ran tonight in the beautiful 65 degree weather. The whole time I keep thinking....wow, it's November! This almost makes up for all those HOT days over the summer.
So, now that I can enjoy running once again I can share my upcoming races with y'all.
November - Bartram Forest Winter Trail Run 50K and marathon. This is my running partners first marathon. I'm really excited to be running with her.
Dec - nothing
Jan 1 - Dark Side Runners New Years marathon (free race)
Jan 9 - Red Nose Run Marathon (another free race....sweet!)
Jan 16 - Museum of Aviation Marathon
Feb 13 - Iron Horse Endurance 50 miles
March 28: Ocean Drive Marathon
I think a few 5Ks will be sprinkled in. That said, I don't do speed well so those are just social calls to see my fast friends get thier awards.
I'm still trying to decide what summer and winter races I'd like to run. I'd love to do the Lean Horse in Aug or the Dances With Dirt in Hell but those require airline tickets and I'll have to wait and see what the year brings. | |
| | Race: |
Will Robinson 5K (3.1 Miles) 37:17:00 | | 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 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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I took my 7 year old to a 5K about an hour from my house. I was totally amazed by my daughter. She finished 165 out of 265 people. The last 5K I took her to was in the summer during a very hot day. We didn't do well. So I backed the pace and run time down some. We did a 30 sec run and 30 sec walk the entire race. The kid sprinted each time the watched beep. When I say sprinted the garmin shows 8:15 to 8:30 min mile pace. During our walk breaks she skipped.
There was a prize to the school that had the most participation. I think what really encouraged her to keep running was the comment we kept hearing after the half way mark. There were different versions but mostly it went like this, "I can't believe that little girl just past me!!" We heard that from both middle school and high school kids. Those folks might/might not catch up to us on our walk break. When they did it just made her more determined to push harder in the next run cycle. I don't ever think I've seen such determination in her before.
The last half mile was all down hill so I turned off my watch and told her to run it in. I think she took one more walk break and was off again when she heard feet closing in behind her. Much to her disapointment, she took 4th in her age group.
She is already chomping at the bit to do the next 5K race. You know that I'm swelling with pride over here.
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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 |
| Added the P90X workout to my routine. Holy cow I am sore! | |
| | 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 | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
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Went out for an easy run today. I've decided that I need to cut back to the P90X Lean (less strenous and more cardio) than to complete the next 89 days doing the P90X classic. It is hard running when your body is this sore. |
| | 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 | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| easy run today |
| | Race: |
The Bartram Forest 50K/Marathon (26.2 Miles) 06:36:00 | | 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 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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The Bartram Forest 50K/Marathon is one of my most favorite races. It is a relatively easy trail race with all the works. The food is plenty, the volunteers are da bomb, the bathroom is inside an building, there is no time limit, it is local, and my running buddies make up about 25% of the race. The course itself is a 5.25 mile loop. There is some single track, some gravel, a little mud, but mostly it is like running on a mowed front yard.
I had the pleasure of running with a friend on her first marathon attempt. You know, it is always an honor to be with someone when they cross the finish line for the first time.
Before race day we are told to wear bright clothing. It is hunting season and apparently this park is now open to hunting. Ahhh, there is nothing like running in the woods with the slight nagging fear of being mistaken for a deer and shot. I bought 2 bright orange hats for my friend and myself.
As usual I made a wrong turn and got off the race trail. What makes this odd is that it happened about the first 1/10th a mile of the race. I went out for an early start with a few friends that wanted to finish early. (Allowed by RD as long as we keep track of our start time). Silly us followed the trail the race took the previous 2 years. The course was changed from the year before. It was really fun to see the front runners jog past us on their first loop. (We of course are now going the wrong way on the trail). OK, so we did a 5K before we hit the trail for the “real” loops.
Stef (accidental marathoner), Tim, Deb (doing her 1st marathon), and me
So, we hit the aid station shed outerwear, get some water, snacks because the fudge was really good and headed out onto the trail….this time in the correct direction and trail. So we run loops 2, 3, 4, and then take the trail backwards (on purpose) for loop 5 just for a change. We still had a few miles to make up so we went back out onto the trail for another 1.75 miles, turned around and came back in. Thank goodness for Garmins!
Another thing I like about this race is the finish prize….A gingerbread man. OK, so it is not really a good finisher medal for someone’s first marathon but it was darned tasty.
Oddly enough one of the ladies that went out with us in the beginning only planned on doing just 15 miles (3 loops). We were having so much fun (and she was still feeling good) that she continued with us until the end. So not only did she run an accidental marathon but she PR her marathon time to boot. What an incredible day!!!
As for my friend who finished her first marathon, I think I’m going to give her one of my generic medals from a previous race and make some type of plaque for her that contains her finish line photo and medal.
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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 | 6.25 | 12.80 | 0.40 | 0.00 | 456.78 | 0.00 | 0.00 | 0.00 | 476.23 |
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