Well, that escalated quickly.
Not really, but I did win a free entry to the Glass City Half Marathon in Toledo. It's two weeks after Athens and two weeks before Cleveland -- and likely my best chance to PR in the first part of the year.
Aaron's first comment: "Looks like you'll have two sub-1:55s before May."
I don't know about that, but it does relieve pressure for Cleveland. Or does it apply more pressure? Or do I just run and enjoy all of the experiences? We'll see.
Tentative 2016 now:
January: Dirty Snowflake 4-mile prediction run
February: Dirty Love 10k trail race
March: Shamrock 15k
April: Athens Half Marathon & Glass City Half Marathon
May: Cleveland Half Marathon
Showing posts with label half-marathon. Show all posts
Showing posts with label half-marathon. Show all posts
Thursday, November 12, 2015
Friday, October 30, 2015
Columbus HM
I was reading a blog post about finding the positive in every race, and it reminded me of Columbus. I was happy with my race - finally sub-2! - but honestly, I was a little disappointed that it wasn't better. I'm no longer feeling that way. I had to run conservatively, but on pace (9:09 although I knew I would run the course long). Simply put, I didn't know how long I could hold pace.
First 6 miles: 9:02 pace
Second 7 miles: 8:52 pace
Last .3 (I always run long): 7:52 pace
1:58:48
--> Nothing wrong with that. Let's be honest: My only goal was to go under 2 hours, and I did it.
Actually there is something wrong with that. I should have gone a little slower to get my palindrome to match my bib (13531). 3 seconds!
Wednesday, October 21, 2015
Hansons Half-Marathon Training Review
The stats:
I hit 94% of my long runs, 80% of my speed/strength runs and 80% of my pace runs. That's counting a canceled speed workout and a canceled pace run after two failed strength workouts in a row.
Hitting my long runs was easy because the pace range was so broad (10:10 to 11:52). The long run pace range for the full Hansons program is tighter. Roughly, my long runs averaged 10:19 (I'm not going to go through and actually figure out based on the mileage each week), and generally they got faster as the program went on (meaning as the runs got longer, I was a little quicker). Two were close to 11-minute pace, and the one was on a hot run during my breakdown at the end of September.
Coaching services:
I liked having a neutral party to plan my workouts and to listen to my rants. While I would like to use those services all of the time, It's not really in the budget. I would recommend doing it though, especially if it's your first time doing Hansons.
Other thoughts:
I'm not sure I would follow the Hansons plan for a full marathon, just because of the time commitment. (This is coming from someone who has no plans to do another full any time soon.) However, having said that, a friend roughly followed Hansons for her full, and a lot of the mileage is very similar. The speed workouts are the same; the pace runs get up to 10 or 11 miles at pace. The long runs top out at 16. Easy runs are a little longer, but not more than 8 or so (if I recall correctly).
Point is, Hansons works. If you follow the program -- which is probably the case for most programs! I like that the long run isn't the bulk of your training. It definitely helps your aerobic base, and those workouts help both your physical and mental game.
Overall, this program worked for me, and I would do it again. I like the higher mileage and several easy runs. I might switch some things around, such as moving some of those pace runs to Saturday mornings, replacing some strength work with hill runs and adding back in trail runs regularly. I will try to tighten up my pace for long runs that are not also pace runs (I think 11-minute pace should be the very top end).
Also, I think I will build in a little more rest (but probably not more rest days - 6 days/week works for me). Hansons builds in cutback weeks, but I think I need more. My breakdown at the end of September was too close to race day. I think building in a week without any speed or pace runs, maybe halfway through might work nicely for me. A little reset if you will. Lowering the taper mileage worked for me, and I would do that again.
I would also like to NOT abandon the gym during my next session,so I might shorten speedwork and do it on the treadmill before strength-training, for example. We'll see. No plan right now, but I might put together a short plan for the Home Run for the Homeless.
- 18 weeks
- 739.5 miles (738.1 miles scheduled)
- 20 rest days (20 scheduled)
- 41.08 miles/week average
- strength workouts: 2 failed and 1 canceled
- pace runs: 1 failed and 1 canceled
I hit 94% of my long runs, 80% of my speed/strength runs and 80% of my pace runs. That's counting a canceled speed workout and a canceled pace run after two failed strength workouts in a row.
Hitting my long runs was easy because the pace range was so broad (10:10 to 11:52). The long run pace range for the full Hansons program is tighter. Roughly, my long runs averaged 10:19 (I'm not going to go through and actually figure out based on the mileage each week), and generally they got faster as the program went on (meaning as the runs got longer, I was a little quicker). Two were close to 11-minute pace, and the one was on a hot run during my breakdown at the end of September.
Coaching services:
I liked having a neutral party to plan my workouts and to listen to my rants. While I would like to use those services all of the time, It's not really in the budget. I would recommend doing it though, especially if it's your first time doing Hansons.
Other thoughts:
I'm not sure I would follow the Hansons plan for a full marathon, just because of the time commitment. (This is coming from someone who has no plans to do another full any time soon.) However, having said that, a friend roughly followed Hansons for her full, and a lot of the mileage is very similar. The speed workouts are the same; the pace runs get up to 10 or 11 miles at pace. The long runs top out at 16. Easy runs are a little longer, but not more than 8 or so (if I recall correctly).
Point is, Hansons works. If you follow the program -- which is probably the case for most programs! I like that the long run isn't the bulk of your training. It definitely helps your aerobic base, and those workouts help both your physical and mental game.
Overall, this program worked for me, and I would do it again. I like the higher mileage and several easy runs. I might switch some things around, such as moving some of those pace runs to Saturday mornings, replacing some strength work with hill runs and adding back in trail runs regularly. I will try to tighten up my pace for long runs that are not also pace runs (I think 11-minute pace should be the very top end).
Also, I think I will build in a little more rest (but probably not more rest days - 6 days/week works for me). Hansons builds in cutback weeks, but I think I need more. My breakdown at the end of September was too close to race day. I think building in a week without any speed or pace runs, maybe halfway through might work nicely for me. A little reset if you will. Lowering the taper mileage worked for me, and I would do that again.
I would also like to NOT abandon the gym during my next session,so I might shorten speedwork and do it on the treadmill before strength-training, for example. We'll see. No plan right now, but I might put together a short plan for the Home Run for the Homeless.
Columbus Half-Marathon Race Recap
tl;dr version:
Time: 1:58:48Leading up to the race:
Official Pace: 9:04
Gear: all Saucony! Bullet capri, Transition Sportop, Kinvara 6
In the week leading up to the race, I tried to get more sleep and eat a banana daily. I didn't drink more than two beers daily (that was pretty much what I did for the final two to three weeks), and I upped the carbs in the few days before the race. I actually ate the most Friday and ate more normally Saturday. I also had two Gatorades on Saturday and probably had some Nuun as well.
I was decently rested, well-fed and properly hydrated.
The morning of the race:
Most of our group was staying in the same hotel. We planned to meet in the hotel lobby at 6:20 so that we'd have enough time to warm up before getting to our meeting spot (for those not at the hotel). I set my alarm for 5:20, although I was up quite often throughout the night. (Get up to pee, drink a little more water...) When my alarm went off, I checked my phone for a few minutes and finally got up. While drinking cherry lime Nuun (caffeinated), I ate about half of a Cinnamon Crunch bagel from Panera along with a banana.
I dressed in my planned outfit. With the temps not getting out of the 40s by the end, I nixed the idea of shorts, tank and arm warmers. I also wore an old pair of Saucony gloves with throwaway gloves on top. I had an old sweatshirt of Aaron's that I used as a throwaway along with a crappy knitted headband I made a few years ago.
We ended up running a little late so we didn't get in a mile warmup before meeting up with everyone else. But we were able to get everyone together so that was awesome. We made our way to our corral (most of us were in B, although a couple were in A).
Note: The Columbus Marathon is a pretty well-run event. Each corral had port-o-potties, and I found some extra gels. I had brought three gels with me and then I gave one away to a friend who'd forgotten hers. Finding the gels in the corral was nice because I was able to grab one and take it before the race (strawberry banana Gu - not my favorite, but got the job done).
The race itself:
Several of us planned to run the race under 2 hours, and for the first couple of miles, we were sort of together. I let two friends go ahead and stuck with a friend was running the full at the same pace. Another friend played pacer and ran with the marathoner through the first half. At one point, another friend came from behind and passed us. We let him go ahead. The three of us ran together for the first five miles or so. I pulled slightly ahead, but I was within sight so our unofficial pacer knew I was okay. (I figured the marathoner needed him more than I did. He could hold her back throughout the first half so she could run strong the second half.)
I felt good throughout the entire race. The pace felt comfortable, and I played it very conservatively. I took a gel around 4.5 or 5 (Roctane) and another around 10 (Roctane). I took water during most stops, and I took Gatorade once. I did actually skip two or three stops. The cool temps definitely helped make fueling and hydrating easy.
Mile splits:
Yes, my last mile was 8:22, which is a clear indication that I held back. At mile 11, I hit 1:40 and I knew I had the sub-2. I still held back and didn't let loose until the last mile. And that's just fine.
Final notes:
- Columbus is a great race, and I would like to do it again.
- Staying downtown where you can walk or easily get dropped off is a great idea (no parking or gridlock).
- Proper training and tapering really makes a difference. Eventually I'll do a post about Hansons.
- I kept the auto-lap on my Garmin, but I changed the display so I only saw total elapsed time and current pace. I knew I would run the course long, but I didn't want to manually lap at every mile marker. This way, I stayed on track with pace and I could do the math at the mile markers to see if I was still on pace.
- I could have gone faster, but I was afraid of blowing up. I'd never strung together that many miles and I wasn't confident that I would keep it together.
- Post-run: back to the hotel to shower, lunch at Hofbrauhaus, then Land Grant Brewing, Rehab, Pies & Pints for dinner and Seventh Son for sleepy-pops.
Monday, October 19, 2015
Weekly Recap: Week 18 of Half-Marathon Training with Hansons
The last week! I will do a full review of the training program as well as a race recap later, but for now, the recap of the last week of training. Ended up with 33.5 miles and a new half-marathon PR!
Monday: 5.2 miles, trails and Bike & Hike, 60 minutes, Newton Fate
Target: 5 miles, easy
As mentioned, I'm getting bored with where I've been running. I knew you could access a 3-mile trail from the Bike & Hike, but I'd never done it. I figured it out. It's about a half-mile on the B&H, then 3 miles on trails and then I decided to finish up the run with whatever I got in 60 minutes. It was nice. I'm curious about running for time.
Tuesday: 5.3 miles, trails and Bike & Hike, 60 minutes, Saucony Zealot (blue)
Target: 5 miles, easy
I liked Monday's run so much that I did it again! Same deal, ran for an hour, but I had a little more pep in my step, particularly on the trails. Although I feel fine, no more trails until after the race.
Wednesday: 4 miles, 9:50 pace, Saucony Kinvara 6
Target: 5 miles, easy
I'm purposely cutting mileage now so that I'm well-rested for Sunday. It was kind of nice to not run for an hour!
Thursday: Dog running! 3.5 miles, Saucony Zealot (blue)
Target: 6 miles, easy
I took out Bernice, a year-old pit mix, for about 40 minutes. We covered 3.5 miles and negative-split the run. She was great -- pretty much willing to go whatever pace I wanted, it seemed. Well, until she saw a squirrel. I guess she's not compatible with cats.
Friday: rest
Spending the day eating carbs and hydrating, which isn't much different than any other day. I am eating more though (I ate an orange-cranberry muffin for breakfast*, which is weird; also, how does anyone convince themselves that muffins are better for you than doughnuts? Totally dessert for breakfast.).
Saturday: 2.25 miles in 24 minutes, Saucony Zealot (blue)
Target: 3 miles, shakeout
Just a little shakeout run.
Sunday: 13.1 miles in 1:58:48, Saucony Kinvara 6 (final run - left 'em in Cbus)
Target: 15.1 miles, race w/ 1m warmup & cooldown
Goal accomplished! Recap later.
Upcoming week: No plan!
* Every time I type "breakfast," I type "breast" first.
Monday: 5.2 miles, trails and Bike & Hike, 60 minutes, Newton Fate
Target: 5 miles, easy
As mentioned, I'm getting bored with where I've been running. I knew you could access a 3-mile trail from the Bike & Hike, but I'd never done it. I figured it out. It's about a half-mile on the B&H, then 3 miles on trails and then I decided to finish up the run with whatever I got in 60 minutes. It was nice. I'm curious about running for time.
Tuesday: 5.3 miles, trails and Bike & Hike, 60 minutes, Saucony Zealot (blue)
Target: 5 miles, easy
I liked Monday's run so much that I did it again! Same deal, ran for an hour, but I had a little more pep in my step, particularly on the trails. Although I feel fine, no more trails until after the race.
Wednesday: 4 miles, 9:50 pace, Saucony Kinvara 6
I'm purposely cutting mileage now so that I'm well-rested for Sunday. It was kind of nice to not run for an hour!
Thursday: Dog running! 3.5 miles, Saucony Zealot (blue)
I took out Bernice, a year-old pit mix, for about 40 minutes. We covered 3.5 miles and negative-split the run. She was great -- pretty much willing to go whatever pace I wanted, it seemed. Well, until she saw a squirrel. I guess she's not compatible with cats.
Friday: rest
Spending the day eating carbs and hydrating, which isn't much different than any other day. I am eating more though (I ate an orange-cranberry muffin for breakfast*, which is weird; also, how does anyone convince themselves that muffins are better for you than doughnuts? Totally dessert for breakfast.).
Saturday: 2.25 miles in 24 minutes, Saucony Zealot (blue)
Target: 3 miles, shakeout
Just a little shakeout run.
Sunday: 13.1 miles in 1:58:48, Saucony Kinvara 6 (final run - left 'em in Cbus)
Target: 15.1 miles, race w/ 1m warmup & cooldown
Goal accomplished! Recap later.
Upcoming week: No plan!
* Every time I type "breakfast," I type "breast" first.
Wednesday, October 14, 2015
Columbus Half-Marathon Race Plan
I'm not very good at race plans, nor am I very good at racing. In any case, I'm thinking ahead to Sunday. The temps look good (even cold, especially at the beginning), so the weather shouldn't be an issue. I need to figure out what I'm going to wear, but I'm thinking light long sleeves, Kinvara 6 and either shorts + compression socks/sleeves or capris.
But more importantly, let's talk goals. There is only one: sub-2. I've never been one to have A, B and C goals or "just finish." But I'll try:
Sub-2 pace is 9:09/mile, provided you actually run 13.1 miles. My coach recommended using my watch and lapping at the mile markers on the course (turning off the auto-mile). I tend to run long, so using the course markers and manually lapping might be helpful there. I will start at 9:09 and hopefully speed up after the first few miles, maybe something like this:
First 5 miles: 9:09
Middle 5 miles: 9:00
Final 5k: 8:50
1:58:13, 9:01 pace if my math is right. I would be happy with that performance, especially if I could pull off that plan.
So curious to see how this goes!
(And I'm looking forward to post-race festivities and more casual running -- and more trails!)
But more importantly, let's talk goals. There is only one: sub-2. I've never been one to have A, B and C goals or "just finish." But I'll try:
- A Goal: 1:59:59 or faster
- B Goal: PR, so under 2:03
- C Goal: there is no C goal; anything under a PR will be a giant disappointment, and I pity my friends who will be with me
Sub-2 pace is 9:09/mile, provided you actually run 13.1 miles. My coach recommended using my watch and lapping at the mile markers on the course (turning off the auto-mile). I tend to run long, so using the course markers and manually lapping might be helpful there. I will start at 9:09 and hopefully speed up after the first few miles, maybe something like this:
First 5 miles: 9:09
Middle 5 miles: 9:00
Final 5k: 8:50
1:58:13, 9:01 pace if my math is right. I would be happy with that performance, especially if I could pull off that plan.
So curious to see how this goes!
(And I'm looking forward to post-race festivities and more casual running -- and more trails!)
Monday, October 12, 2015
Weekly Recap: Week 17 of Half-Marathon Training with Hansons
I've never tapered more than a week for a half-marathon, but I've never done a training cycle this intense. Hansons advocates a 10-day taper actually. The schedule had 44 miles for this week, but going into the week, I knew I was going to cut that just a bit. In fact, the week actually got away from me. On Sunday, I took my first (only) unscheduled rest day of this training cycle.
Walking Mileage: 4.2 miles
Running Mileage: 30.3 miles
So I'm getting my rest!
Monday: 9 miles with 5x1M repeats at 8:37, Saucony Kinvara 6
Target: 6x1M repeats at 5k-10k pace
I decided to start reducing the mileage a bit, so I started with this workout. I probably should have pushed through for the last repeat, but I took off too fast and struggled to complete the fifth one. I was off-pace for the last one (8:50), but I'm not going to stress. Also, I should have chosen a different location or had a better plan. I ran on a section of the Bike & Hike that's only about 3 miles long and even that 3 miles includes crossing a rather busy road. I need something longer for workouts like this.
In shoe news, I'm now considering running the race in the 6s,
Tuesday: 2-mile walk at lunch, 6 miles, easy after work
Target: 7 miles, easy
With the cooler weather and lighter running schedule, I've taken to walking during lunch. I look silly (like a 1980s working girl with my dress and running shoes), but it's nice to get outside for 30 minutes or so. After work, I headed to the Bike & Hike near work and mostly ran in the neighborhoods connected to it. I needed a change of scenery.
Wednesday: 8 miles with 5 at 9:05 pace, Saucony Kinvara 6
Target: 8 miles with 5 at HM pace
While accomplished to spec, this workout didn't go as well as hoped. Because I wasn't feeling well, I didn't eat beforehand, and I never replaced the gel in my handheld that I used Monday -- so I was hungry. But this run officially ushered in the taper, and for that, I am grateful. I wasn't feeling that well and was a little under-hydrated.
Thursday: 2-mile walk at lunch, 2.5-miles dog running, Newton Fate
Target; 6 miles, easy
Another instance of purposely lowering mileage. It's hard to get too much mileage with the dogs, but it is a workout! Probably more of a workout than I should have done, but it's fun. We spent some time working with a pit bull who is afraid of strangers; then we took out the same girls we had last week. They were full of the energy and good times. Firmly in taper mode now.
Friday: rest
Saturday: 4.4-mile trail race, 10:30 pace, Saucony Peregrine
Target: 8 miles, easy
I did this race knowing full well that my weekend mileage would be lower than normal. I wasn't sure if I'd do any mileage beforehand, and well, when I don't commit to something like that, it's not likely to happen. The weather was perfect, but my intention was not to run my hardest and I didn't. It was fun, and I'm looking forward to the next one.
Sunday: unplanned rest
Target: 5 miles, easy
Saturday night, we had a party up in Cleveland. I didn't overindulge, but we didn't get home until after midnight. On Sunday, we needed to be out of the house around 8am to go get my birthday present (!!!). I'd planned to get in some running beforehand, but that didn't happen. I was exhausted.
Upcoming week:
I will probably reduce this mileage a little bit and maybe throw in a few pace miles. I do want to get in some dog running this week as well.
Walking Mileage: 4.2 miles
Running Mileage: 30.3 miles
So I'm getting my rest!
Monday: 9 miles with 5x1M repeats at 8:37, Saucony Kinvara 6
Target: 6x1M repeats at 5k-10k pace
I decided to start reducing the mileage a bit, so I started with this workout. I probably should have pushed through for the last repeat, but I took off too fast and struggled to complete the fifth one. I was off-pace for the last one (8:50), but I'm not going to stress. Also, I should have chosen a different location or had a better plan. I ran on a section of the Bike & Hike that's only about 3 miles long and even that 3 miles includes crossing a rather busy road. I need something longer for workouts like this.
In shoe news, I'm now considering running the race in the 6s,
Tuesday: 2-mile walk at lunch, 6 miles, easy after work
Target: 7 miles, easy
With the cooler weather and lighter running schedule, I've taken to walking during lunch. I look silly (like a 1980s working girl with my dress and running shoes), but it's nice to get outside for 30 minutes or so. After work, I headed to the Bike & Hike near work and mostly ran in the neighborhoods connected to it. I needed a change of scenery.
Wednesday: 8 miles with 5 at 9:05 pace, Saucony Kinvara 6
Target: 8 miles with 5 at HM pace
While accomplished to spec, this workout didn't go as well as hoped. Because I wasn't feeling well, I didn't eat beforehand, and I never replaced the gel in my handheld that I used Monday -- so I was hungry. But this run officially ushered in the taper, and for that, I am grateful. I wasn't feeling that well and was a little under-hydrated.
Thursday: 2-mile walk at lunch, 2.5-miles dog running, Newton Fate
Target; 6 miles, easy
Another instance of purposely lowering mileage. It's hard to get too much mileage with the dogs, but it is a workout! Probably more of a workout than I should have done, but it's fun. We spent some time working with a pit bull who is afraid of strangers; then we took out the same girls we had last week. They were full of the energy and good times. Firmly in taper mode now.
Friday: rest
Saturday: 4.4-mile trail race, 10:30 pace, Saucony Peregrine
I did this race knowing full well that my weekend mileage would be lower than normal. I wasn't sure if I'd do any mileage beforehand, and well, when I don't commit to something like that, it's not likely to happen. The weather was perfect, but my intention was not to run my hardest and I didn't. It was fun, and I'm looking forward to the next one.
Sunday: unplanned rest
Saturday night, we had a party up in Cleveland. I didn't overindulge, but we didn't get home until after midnight. On Sunday, we needed to be out of the house around 8am to go get my birthday present (!!!). I'd planned to get in some running beforehand, but that didn't happen. I was exhausted.
Upcoming week:
I will probably reduce this mileage a little bit and maybe throw in a few pace miles. I do want to get in some dog running this week as well.
- Monday: 5 miles, easy
- Tuesday: 5 miles, easy
- Wednesday: 5 miles, easy
- Thursday: 6 miles, easy
- Friday: rest
- Saturday: 3 miles, shakeout
- Sunday: 15.1 miles, race
Sunday, October 04, 2015
Weekly Recap: Week 16 of Half-Marathon Training with Hansons
With three weeks to go, this is kind of a peak week (although it's similar to the last peak week that kicked my ass; at least I don't have to do speedwork, just the pace run this time). I'm trying to focus on rest and recovery as best I can.
I ended up with roughly 49 miles (50 scheduled) and a few of those were walks. I had about 45 running miles. Whatever - my goal was to hit my pace run and my long run, and I accomplished both of those. Thrilled with that.
I ended up with roughly 49 miles (50 scheduled) and a few of those were walks. I had about 45 running miles. Whatever - my goal was to hit my pace run and my long run, and I accomplished both of those. Thrilled with that.
Nice and easy. Plus, a little longer since I knew I wasn't do the SOS workout this week.
Tuesday: 3.6 TM miles before work, 11:40 pace, Newton Fate
I had after-work plans (dog running orientation!), so I wanted to get in what I could beforehand. It was raining and there was a recent sexual assault in my neighborhood (that happened at 6:45 am), so I just hopped on the treadmill for an episode of Buffy. I had hoped to get in a couple of miles after work with a dog at the shelter, but orientation went too long. Soon though!
Wednesday: 10 miles with 7 at 8:48 pace, Saucony Kinvara 5
Wednesday: 10 miles with 7 at 8:48 pace, Saucony Kinvara 5
FINALLY. I had a good pace run. The rest and the temps combined, and I was able to run pretty well. My slowest mile was 9:00 flat, and I didn't feel like I was dying. I took a gel about halfway through. In fact, my overall pace was 9:15 or so, my warmup and cooldown miles were quicker than usual, and I could have kept up the pace longer. This was a confidence-building run that was desperately needed.
Thursday: 1.4-mile walk at lunch, 2.25-mile run after work
Apparently I don't follow my training plan anymore. This should have been a 5-mile easy run, but when you're running dogs, you do what you can. We just started volunteering at a local pet rescue, and it's so fun. Expect more dogs!
Friday: 2.5-mile walk, Saucony Triumph
Friday: 2.5-mile walk, Saucony Triumph
I wanted to run 3-4 miles before work, but I was so tired. It's more important for me this week to hit the key workouts rather than the specified mileage.
Saturday: 15 miles, 10:22 pace, Newton Fate
Saturday: 15 miles, 10:22 pace, Newton Fate
Target: 14 miles, long
The weather was atrocious (low 40s, rain), but the run went well. I met a couple of friends for two miles before meeting the group (which wasn't there - lots of bailing due to the weather). Then I ran 13. I added a mile to up my overall mileage for the week. Negative splits (first 7 at 10:44, last 8 at 10:04), and I felt decent. Gels at 5 and 10. I had a Clif Recovery drink waiting in the car, so I drank that on the way home.
Sunday: 6 miles, 10:15 pace, Saucony Kinvara 6
Sunday: 6 miles, 10:15 pace, Saucony Kinvara 6
Target: 6 miles, easy
The weather was much better for Sunday's run. 6 easy miles felt pretty good.
Upcoming week:
Officially in the home stretch. Scheduled mileage is 44, but I might take it a little lower than that. Plus, there will be a dog-running day in there, so that will affect my mileage. On Saturday, I have a 4.4-mile trail race, so I might do a few miles beforehand for my long run. Alternatively I may run 8 on Sunday.
The weather was much better for Sunday's run. 6 easy miles felt pretty good.
Upcoming week:
Officially in the home stretch. Scheduled mileage is 44, but I might take it a little lower than that. Plus, there will be a dog-running day in there, so that will affect my mileage. On Saturday, I have a 4.4-mile trail race, so I might do a few miles beforehand for my long run. Alternatively I may run 8 on Sunday.
- Monday: 6x1M repeats
- Tuesday: 7 miles, easy
- Wednesday: 8 miles with 5 at HM pace
- Thursday: 6 miles, easy
- Friday: rest
- Saturday: 8 miles, easy
- Sunday: 5 miles, easy
Wednesday, September 30, 2015
Less than three weeks to go...
With less than three weeks to go, I'm starting to really think about the race. I'm trying to rest and recover -- more sleep, less beer, etc.
I also need to figure out what shoes I'm wearing. Outfit is too hard to think about since the weather is so unpredictable. I'm thinking it'll be shorts, compression socks, tank and arm sleeves. We'll see!
Shoes, however, are iffier. My Kinvaras (both pairs) are well-worn. If I'm going to get new shoes, I need to do it NOW. I suspect I should just find an old pair of Kinvara 5s, but they're still going for nearly MSRP in my size. I will probably end up wearing the 5s -- and it will likely be their swan song.
I spend too much time thinking about such things.
I also need to figure out what shoes I'm wearing. Outfit is too hard to think about since the weather is so unpredictable. I'm thinking it'll be shorts, compression socks, tank and arm sleeves. We'll see!
Shoes, however, are iffier. My Kinvaras (both pairs) are well-worn. If I'm going to get new shoes, I need to do it NOW. I suspect I should just find an old pair of Kinvara 5s, but they're still going for nearly MSRP in my size. I will probably end up wearing the 5s -- and it will likely be their swan song.
I spend too much time thinking about such things.
Monday, September 28, 2015
Weekly Recap: Week 15 of Half-Marathon Training with Hansons
This week turned into a recovery week, and that's probably okay. I think I was supposed to run 48 miles, and I ended up with 44.5 or so (notice all of those missed targets!). This was my week to reset. I felt really, really tired and beat up.
I went into this run knowing that I might not be ready to do the workout. After the warmup -- where my both of my calves were hurting -- I tried the first repeat. I went about a quarter-mile and then killed the workout. I figured I could try again on Tuesday. Otherwise, the weather was great and my calves eventually loosened up. But man, the body is hurting right now.
Tuesday: 8 miles with 2-miles at 8:43, .5 mile at 8:46, 1 mile at 8:56, Saucony Kinvara 5
Target: 7 miles, easy
I suspected that the speedwork wouldn't go well, so I don't know if it was a self-fulfilling prophesy or if I was really tired. I started the second repeat and just felt like I couldn't do it -- so I quit. I figured I would run easy and then do a pace mile and then call it. No more speedwork this week. I need to take it easy.
I suspected that the speedwork wouldn't go well, so I don't know if it was a self-fulfilling prophesy or if I was really tired. I started the second repeat and just felt like I couldn't do it -- so I quit. I figured I would run easy and then do a pace mile and then call it. No more speedwork this week. I need to take it easy.
Wednesday: 8 miles, 10:34 pace, Saucony Zealot (pink)
Target: 10 miles with 7 at HM pace
After Monday and Tuesday, I decided that I would just run easy Wednesday and Thursday and try to run Saturday's run at pace. My Hansons coach told me to just run easy until Oct. 1 when we'll return to workouts, so I guess Saturday's run will just be at my typical long run pace. I should end up close on my prescribed distance. For Wednesday's run, I hit the Bike & Hike and some of the neighborhoods. Apparently there must be a rule that you are required to buy a house WAY TOO BIG for you and your family.
After Monday and Tuesday, I decided that I would just run easy Wednesday and Thursday and try to run Saturday's run at pace. My Hansons coach told me to just run easy until Oct. 1 when we'll return to workouts, so I guess Saturday's run will just be at my typical long run pace. I should end up close on my prescribed distance. For Wednesday's run, I hit the Bike & Hike and some of the neighborhoods. Apparently there must be a rule that you are required to buy a house WAY TOO BIG for you and your family.
Thursday: 5 miles, 13:00 pace, Saucony Zealot (blue)
Target: 6 miles, easy
For my fourth solo run of the week, I ended up running from home because I couldn't bear to run near work again. I thought I'd do 8 and then just decided to do whatever. I ran the long way to the park, 3 miles on trails and then home. I walked a lot.
For my fourth solo run of the week, I ended up running from home because I couldn't bear to run near work again. I thought I'd do 8 and then just decided to do whatever. I ran the long way to the park, 3 miles on trails and then home. I walked a lot.
Friday: rest
Target: rest
Target: rest
Saturday: 10.35 miles, 10:03 pace (negative splits/progression run), Saucony Zealot (pink)
Target: 10 miles, long
We were in Columbus for our scooter club's annual rally, so I didn't get much sleep Friday night. Regardless, Aaron and I were up and out the door before 8 for a run. We took the long way to the Olentangy trail. I ran about 5.5 with Aaron and then the last bit solo. I felt pretty decent (for the first time in forever) and finished strong with the last mile under 9.
Target: 10 miles, long
We were in Columbus for our scooter club's annual rally, so I didn't get much sleep Friday night. Regardless, Aaron and I were up and out the door before 8 for a run. We took the long way to the Olentangy trail. I ran about 5.5 with Aaron and then the last bit solo. I felt pretty decent (for the first time in forever) and finished strong with the last mile under 9.
Sunday: 5 miles, 11:50 pace, Newton Fate
Target: 5 miles, easy
I definitely was tired yesterday evening when I went out to get in this run. Again, I ran locally with about 3 miles on trails. I felt okay, just tired (better than last Thursday).
Target: 5 miles, easy
I definitely was tired yesterday evening when I went out to get in this run. Again, I ran locally with about 3 miles on trails. I felt okay, just tired (better than last Thursday).
Upcoming week:
Peak week (which is actually kind of repeating the week before last) is upon us! Below is the schedule, but Coach Katie says no workouts until Oct. 1 (although I might switch Wednesday and Thursday).
- Monday: 5 miles, easy
- Tuesday: 10 miles with 4x1.5
- Wednesday: 5 miles, easy
- Thursday: 10 miles with 7 at HM pace
- Friday: rest
- Saturday: 14 miles, long
- Sunday: 6 miles, easy
Monday, September 21, 2015
Weekly Recap: Week 14 of Half-Marathon Training with Hansons
This was the hardest week so far. Nearly 51 miles. I am generally tired, and my legs are fatigued (and sometimes actually sore). Just a few more weeks...
I really hope I hold up.
I really hope I hold up.
Target: 5, easy
I mentioned earlier that I was sick of out-and-back routes, but sometimes I just can't figure out where else to run. I don't like running in my neighborhood, so I just hit the Bike & Hike near work. Not much to say about the run. I felt okay and had negative splits (starting 10:40, ending with 9:47). My legs are starting to feel like they're breaking down. I've been reading how ice inhibits your body's ability to adapt to the stress of training, but ice baths are starting to sound like a good idea.
I mentioned earlier that I was sick of out-and-back routes, but sometimes I just can't figure out where else to run. I don't like running in my neighborhood, so I just hit the Bike & Hike near work. Not much to say about the run. I felt okay and had negative splits (starting 10:40, ending with 9:47). My legs are starting to feel like they're breaking down. I've been reading how ice inhibits your body's ability to adapt to the stress of training, but ice baths are starting to sound like a good idea.
Tuesday: 10 miles with two sets of 3 miles at 8:50 and 9:17, Saucony Kinvara 5
Target: 10 miles with 2x3M repeats at 8:45
Well, that was disappointing. I don't exactly know why I failed, but I did. Previously I decided 8:50 for the first set and 8:45 for the second. I ran with a friend, and that helped. I struggled to hit the first set and then couldn't even maintain half-marathon goal pace for the second, which is VERY discouraging. I'm not going to stress about it because I knew this would be a tough workout. I probably got in my head a bit. Honestly, this week's pace run is WAY more important.
Well, that was disappointing. I don't exactly know why I failed, but I did. Previously I decided 8:50 for the first set and 8:45 for the second. I ran with a friend, and that helped. I struggled to hit the first set and then couldn't even maintain half-marathon goal pace for the second, which is VERY discouraging. I'm not going to stress about it because I knew this would be a tough workout. I probably got in my head a bit. Honestly, this week's pace run is WAY more important.
Wednesday: 5 miles, 10:00 pace, demo Mizuno Sayanaro 3
Target: 5, easy
The 10-minute pace is a little misleading as this was during the monthly pub run, and there was a lot of stop-and-go. I am really starting to enjoy the easy miles. I demo'd a pair of Sayanaros, and I wasn't a fan. The shoe was kind of hot, I didn't like the fit and it was like there was too much heel and not enough forefoot cushioning. I'm still vaguely interested in the 2, but there's no point in that.
The 10-minute pace is a little misleading as this was during the monthly pub run, and there was a lot of stop-and-go. I am really starting to enjoy the easy miles. I demo'd a pair of Sayanaros, and I wasn't a fan. The shoe was kind of hot, I didn't like the fit and it was like there was too much heel and not enough forefoot cushioning. I'm still vaguely interested in the 2, but there's no point in that.
Thursday: 10 miles with 7 at 9:11, Saucony Kinvara 5
Target: 10 miles with 7 at 9:09
I don't even care that I was off-pace! I've had three 6-mile pace runs, and I've hit exactly one of 'em, so to do 7 close to pace is a win. I had plans to meet a friend for part of his run, and he met up with me on the last half-mile of my pace miles (and I was struggling and way off pace). Of the 7 miles, two were off-pace -- 9:19 and 9:21 -- so pretty bad, but I'm not going to let it get me down. After work, 80+ degrees and sleepy... And dare I say I'm looking forward to trying again?
I don't even care that I was off-pace! I've had three 6-mile pace runs, and I've hit exactly one of 'em, so to do 7 close to pace is a win. I had plans to meet a friend for part of his run, and he met up with me on the last half-mile of my pace miles (and I was struggling and way off pace). Of the 7 miles, two were off-pace -- 9:19 and 9:21 -- so pretty bad, but I'm not going to let it get me down. After work, 80+ degrees and sleepy... And dare I say I'm looking forward to trying again?
Friday: rest
I was looking forward to this day all week.
I was looking forward to this day all week.
Saturday: 14.1 miles, 11:05 pace, Saucony Zealot (pink)
Target: 14 miles
My legs are just BEAT. My first 4 miles were solo and rough. I met up with the group and I only had to run about a mile solo. THANK GOD. This was a struggle, although the last 5 miles were at least under 11-minute pace at least. I had a Clif recovery drink (made with coffee and almond milk) waiting in the car, and then I took a sorta-ice bath when I got home (cold water and one sad single tray of ice) and then spent time stretching, rolling and Myrtl-ing.
My legs are just BEAT. My first 4 miles were solo and rough. I met up with the group and I only had to run about a mile solo. THANK GOD. This was a struggle, although the last 5 miles were at least under 11-minute pace at least. I had a Clif recovery drink (made with coffee and almond milk) waiting in the car, and then I took a sorta-ice bath when I got home (cold water and one sad single tray of ice) and then spent time stretching, rolling and Myrtl-ing.
Sunday: 6.75 miles, 11:07 pace, Newton Fate
Target: 6 miles, easy
Accidentally went long while trying a new route from the house. The ankle pain I've been having on-and-off is back, so I iced afterward with the Polar Cube (and also later in my normal way).
Upcoming week:
Upcoming week:
- Monday: 10 miles with 3x2M at 10k pace
- Tuesday: 7 miles, easy
- Wednesday: 10 miles with 7 at HM pace
- Thursday: 6 miles, easy
- Friday: rest
- Saturday: 10 miles, long
- Sunday: 5 miles, easy
Monday, September 14, 2015
Weekly Recap: Week 13 of Half-Marathon Training with Hansons
I was supposed to be out of town Wednesday afternoon through Sunday, but the addition of Big Gray to the household has changed things. I'm pretty bummed, and I was definitely looking forward to running 10 miles in Chicago on Saturday morning.
I ended up with 47 miles, but I just don't feel great about this week. Struggling so much on Thursday's run overshadows Tuesday's relatively successful workout, I guess. One thing I'm noticing is how sick I am of out-and-back runs. I do a lot of runs on the Towpath and the Bike & Hike, especially workouts because I'm looking for some flatter territory, but man, I'm tiring of them.
Monday: 7 miles, 10:46 pace, Saucony Zealot (pink)
Target: 7 miles, easy
I ran with a friend for 5.5 easy miles and then finished up solo. I felt okay, if maybe a bit sluggish. I considered doing Tuesday's workout, but I was tired and no one else wanted to run that long.
Tuesday: 10 miles with 3 2M repeats averaging 8:36, Saucony Kinvara 5
Target: 10 miles with 3x2M at 10k pace with 800m jog rest
It was in the 90s again, so I planned to do the workout on the treadmill even though 10 miles on the treadmill is awful (plus, I think I'm more conservative when I run on the treadmill). I did the first two repeats without issue, but the possessed treadmill reappeared for the third repeat. Ultimately I went outside for the third repeat and the cooldown. Running fast in the neighborhood is such a pain. I'm pleased with this workout even with the issues. Post-run, I had some pain in my left inner upper ankle (is that a thing?). I iced.
Wednesday: 6 miles, 10:40 pace, Saucony Zealot (blue)
Target: 6 miles, easy
Not much to say about the weekly group run. Ran with a couple of guys, took it nice and easy. Toward the end of the run, I felt the same pain as Tuesday.
Thursday: 8 miles with 5 at 9:07 pace, Saucony Kinvara 6
Target: 9 miles with 6 at HM pace
I was supposed to meet a friend for this run, but he got caught in traffic. I struggled so much through the first 2.5 pace miles that I decided 5 pace miles was good enough. (It wasn't. I should have pushed through.) Because this run wasn't great, I'll be revamping Saturday's run. I wore a compression sock on my right foot, and I didn't have any pain. On the plus side, the first three miles were at a 9:09 average and the last two were at a 9:04.
Friday: rest
Saturday: 11 miles, 10:23 pace, Newton Fate
Target: 10 miles, easy
I added a mile to make up for Thursday, but that's the only thing I really did here, aside from trying out the Fates for a longer run. I had Aaron drop me off further down the Bike & Hike and then met up with him. There were thoughts of a progression run, but that didn't happen. I ran 4 solo, 6 with Aaron and then my last mile solo. I managed to drop the pace to 9:14 for the last mile at least.
Sunday: 5 miles, 10:13 pace, Saucony Triumph
Target: 5 miles, easy
Nothing to speak of here except that I had a lovely negative split. First mile was 11 and the last mile was 9:18. It was pretty chilly, so it took me awhile to warm up. I pulled out the Triumphs, and I'm still not sure about them. They have roughly 25 miles on them.
Upcoming Week (50 miles!):
Looks a little daunting. I made plans to do Tuesday's workout with a friend, so hopefully I can just follow her and get it done. Wednesday is a pub run, so that should be fun. I'm trying not to think too much about Thursday's pace run, but I do need to figure out where I should do that run.
I ended up with 47 miles, but I just don't feel great about this week. Struggling so much on Thursday's run overshadows Tuesday's relatively successful workout, I guess. One thing I'm noticing is how sick I am of out-and-back runs. I do a lot of runs on the Towpath and the Bike & Hike, especially workouts because I'm looking for some flatter territory, but man, I'm tiring of them.
Monday: 7 miles, 10:46 pace, Saucony Zealot (pink)
Target: 7 miles, easy
I ran with a friend for 5.5 easy miles and then finished up solo. I felt okay, if maybe a bit sluggish. I considered doing Tuesday's workout, but I was tired and no one else wanted to run that long.
Tuesday: 10 miles with 3 2M repeats averaging 8:36, Saucony Kinvara 5
Target: 10 miles with 3x2M at 10k pace with 800m jog rest
It was in the 90s again, so I planned to do the workout on the treadmill even though 10 miles on the treadmill is awful (plus, I think I'm more conservative when I run on the treadmill). I did the first two repeats without issue, but the possessed treadmill reappeared for the third repeat. Ultimately I went outside for the third repeat and the cooldown. Running fast in the neighborhood is such a pain. I'm pleased with this workout even with the issues. Post-run, I had some pain in my left inner upper ankle (is that a thing?). I iced.
Wednesday: 6 miles, 10:40 pace, Saucony Zealot (blue)
Target: 6 miles, easy
Not much to say about the weekly group run. Ran with a couple of guys, took it nice and easy. Toward the end of the run, I felt the same pain as Tuesday.
Thursday: 8 miles with 5 at 9:07 pace, Saucony Kinvara 6
Target: 9 miles with 6 at HM pace
I was supposed to meet a friend for this run, but he got caught in traffic. I struggled so much through the first 2.5 pace miles that I decided 5 pace miles was good enough. (It wasn't. I should have pushed through.) Because this run wasn't great, I'll be revamping Saturday's run. I wore a compression sock on my right foot, and I didn't have any pain. On the plus side, the first three miles were at a 9:09 average and the last two were at a 9:04.
Friday: rest
Saturday: 11 miles, 10:23 pace, Newton Fate
Target: 10 miles, easy
I added a mile to make up for Thursday, but that's the only thing I really did here, aside from trying out the Fates for a longer run. I had Aaron drop me off further down the Bike & Hike and then met up with him. There were thoughts of a progression run, but that didn't happen. I ran 4 solo, 6 with Aaron and then my last mile solo. I managed to drop the pace to 9:14 for the last mile at least.
Sunday: 5 miles, 10:13 pace, Saucony Triumph
Target: 5 miles, easy
Nothing to speak of here except that I had a lovely negative split. First mile was 11 and the last mile was 9:18. It was pretty chilly, so it took me awhile to warm up. I pulled out the Triumphs, and I'm still not sure about them. They have roughly 25 miles on them.
Upcoming Week (50 miles!):
Looks a little daunting. I made plans to do Tuesday's workout with a friend, so hopefully I can just follow her and get it done. Wednesday is a pub run, so that should be fun. I'm trying not to think too much about Thursday's pace run, but I do need to figure out where I should do that run.
- Monday: 5, easy
- Tuesday: 10 miles with 2x3M repeats at 8:45
- Wednesday: 5, easy
- Thursday: 10 miles with 7 at 9:09
- Friday: rest
- Saturday: 14 miles
- Sunday: 6 miles, easy
Tuesday, September 08, 2015
Weekly Recap: Week 12 of Half-Marathon Training with Hansons
Another big week of training, but with this program, they're all big weeks. Cutback weeks and/or reductions in the long-run mileage still include workouts. The SmartCoach programs from Runners World have weeks built in that are all just easy runs. I've talked with others about our concerns with that (the cut seems too extreme), but I do see the benefits in a week of just easy runs -- could help with recovery (mental and physical).
ANYHOW, back to my week.
It got hot again, which led to treadmill runs and moving my pace miles to my long run. That was my idea that was fully backed by the Hansons coach who's working with me. I ended up with just over 49 miles, and I can't really say the week was all that successful.
Monday: 10 TM with 4 1.5-mile repeats (8:30, 8:36, 8:30, 8:29), Saucony Kinvara 6
Target: 10+ miles with 4x1.5M repeats at 10k pace with 800m jog recovery
The run should have been 11 miles, but I cut the warmup and cooldown to 1 mile each because 11 miles on the treadmill just seemed crazy. (If I'd known I was going to be .68 miles from reaching 200 miles in August, I would have added on here.) High 80s are back, so I opted to do this run on the treadmill. My basement treadmill does not become obsessed unless you're adjusting the speed often, so the longer repeats worked just fine. I deliberately slowed own for the second repeat because I didn't think I'd be able to complete the workout with 1.5 miles at an 8:30 pace. Maybe I could have.
Tuesday: 5.15 miles in an hour, Saucony Zealots (blue)
Target: 5, easy
To maximize the time before my next workout, I ran before work, which means there were fewer than 12 hours after finishing Monday's workout and doing this run. Oh well. Not much to say. I was tired, my right calf was a little cranky after Monday's run so I wore my calf sleeves. I really wish I felt more energetic on pre-work runs.
Wednesday: 9 miles, 11:07 pace, Saucony Zealots (pink)
Target: 9 miles, easy
--> originally supposed to be 9 miles with 6 at HM pace
I am so glad I decided to move the pace miles to Saturday's run. It was hot and humid, and clearly I struggled throughout the 9 miles. I was doing okay. I refilled my water and took a gel at the turnaround, and then on the way back, a couple of people stopped me for some directions. And after that, I couldn't stay going. Lots of stopping. I'm not sure why it went quite so poorly, but moving on.
Thursday: 5 TM miles, 11:56 pace, Saucony Zealots (blue)
Target: 5, easy
To maximize my time Thursday night, I ran before work again. (That means I finished Wednesday's run at 7:45 pm and started Thursday's run at 5:45 am.) Not much to talk about. I started out walking and then slowly jogged. Legs are TIRED.
Friday: rest
Saturday: 14 miles with 5 at 9:11 pace, 10:14 pace overall, Saucony Kinvara 5
Target: 14 miles with 6 at 9:09 pace
--> originally supposed to be a simple 14-mile long run
I got to the trail before my friends so I got in 4 miles and then met up with the group who was doing 9. I thought I might be able to get one or two people to run the pace miles with me, but they all wanted to run easy. So I ran 2 with them and then moved into my pace miles. After the turnaround, I really started to struggle. I passed the group at its turnaround and my motivation practically vanished. After I hit finished the fifth pace mile, I started on the sixth and then just gave up. I stopped and waited for the group to catch up to me, and then I just ran it in. I'm disappointed in myself for not finishing the workout, but that was tough. I didn't hate throwing the pace miles in though.
Sunday: 6 miles, 11:45 pace, Newton Fate
Target: 6 miles, easy
Aaron and I just ran from the house because we had guests: 3 to the park, 2 on trails, 1 home. Not much to talk about here.
ANYHOW, back to my week.
It got hot again, which led to treadmill runs and moving my pace miles to my long run. That was my idea that was fully backed by the Hansons coach who's working with me. I ended up with just over 49 miles, and I can't really say the week was all that successful.
Monday: 10 TM with 4 1.5-mile repeats (8:30, 8:36, 8:30, 8:29), Saucony Kinvara 6
Target: 10+ miles with 4x1.5M repeats at 10k pace with 800m jog recovery
The run should have been 11 miles, but I cut the warmup and cooldown to 1 mile each because 11 miles on the treadmill just seemed crazy. (If I'd known I was going to be .68 miles from reaching 200 miles in August, I would have added on here.) High 80s are back, so I opted to do this run on the treadmill. My basement treadmill does not become obsessed unless you're adjusting the speed often, so the longer repeats worked just fine. I deliberately slowed own for the second repeat because I didn't think I'd be able to complete the workout with 1.5 miles at an 8:30 pace. Maybe I could have.
Tuesday: 5.15 miles in an hour, Saucony Zealots (blue)
Target: 5, easy
To maximize the time before my next workout, I ran before work, which means there were fewer than 12 hours after finishing Monday's workout and doing this run. Oh well. Not much to say. I was tired, my right calf was a little cranky after Monday's run so I wore my calf sleeves. I really wish I felt more energetic on pre-work runs.
Wednesday: 9 miles, 11:07 pace, Saucony Zealots (pink)
Target: 9 miles, easy
--> originally supposed to be 9 miles with 6 at HM pace
I am so glad I decided to move the pace miles to Saturday's run. It was hot and humid, and clearly I struggled throughout the 9 miles. I was doing okay. I refilled my water and took a gel at the turnaround, and then on the way back, a couple of people stopped me for some directions. And after that, I couldn't stay going. Lots of stopping. I'm not sure why it went quite so poorly, but moving on.
Thursday: 5 TM miles, 11:56 pace, Saucony Zealots (blue)
Target: 5, easy
To maximize my time Thursday night, I ran before work again. (That means I finished Wednesday's run at 7:45 pm and started Thursday's run at 5:45 am.) Not much to talk about. I started out walking and then slowly jogged. Legs are TIRED.
Friday: rest
Saturday: 14 miles with 5 at 9:11 pace, 10:14 pace overall, Saucony Kinvara 5
Target: 14 miles with 6 at 9:09 pace
--> originally supposed to be a simple 14-mile long run
I got to the trail before my friends so I got in 4 miles and then met up with the group who was doing 9. I thought I might be able to get one or two people to run the pace miles with me, but they all wanted to run easy. So I ran 2 with them and then moved into my pace miles. After the turnaround, I really started to struggle. I passed the group at its turnaround and my motivation practically vanished. After I hit finished the fifth pace mile, I started on the sixth and then just gave up. I stopped and waited for the group to catch up to me, and then I just ran it in. I'm disappointed in myself for not finishing the workout, but that was tough. I didn't hate throwing the pace miles in though.
Sunday: 6 miles, 11:45 pace, Newton Fate
Target: 6 miles, easy
Aaron and I just ran from the house because we had guests: 3 to the park, 2 on trails, 1 home. Not much to talk about here.
Thursday, September 03, 2015
Oh, the humidity!
(I am not the first person to title a running post that.)
I wish I had the answer for how to run in the heat and humidity. Slow down, stay hydrated, blah, blah, blah. It doesn't seem to work.
Because of the weather, I had already changed last night's 9-miler from a pace run to an easy run. I was not confident in my ability to hold a 9-minute pace for 6 miles. I did think, however, that I could do a progression run. My plan was to warm up for 1.5 miles, run 3 miles at 9:30 to 10:00, run 3 miles at 9:00 to 9:30 and then cool down for 1.5 miles. FAIL.
I warmed up around 10:30 pace, ran a 10:04 mile and thought that was fine, but then the pace kept getting slower and slower. At the turnaround, I refilled my water bottle (that isn't a good sign!) and took a gel. Shortly afterward, someone stopped me on the trail for directions. Between the midway stop and that stop, I just gave up. I slogged along back to the trailhead, ending the run with an 11+ pace, completely soaked with sweat. Worst run in a long time.
On the plus side, I am not too upset about it. I'm frustrated that I can't push through better. I was hydrated and fed well enough, so I know that's not the issue. My guess is the cumulative fatigue is making it more difficult to push through the heat and humidity. I know I'm making progress, and I just have to hope that with cooler temps and rested legs, I'll be able to run to the best of my ability.
I wish I had the answer for how to run in the heat and humidity. Slow down, stay hydrated, blah, blah, blah. It doesn't seem to work.
Because of the weather, I had already changed last night's 9-miler from a pace run to an easy run. I was not confident in my ability to hold a 9-minute pace for 6 miles. I did think, however, that I could do a progression run. My plan was to warm up for 1.5 miles, run 3 miles at 9:30 to 10:00, run 3 miles at 9:00 to 9:30 and then cool down for 1.5 miles. FAIL.
I warmed up around 10:30 pace, ran a 10:04 mile and thought that was fine, but then the pace kept getting slower and slower. At the turnaround, I refilled my water bottle (that isn't a good sign!) and took a gel. Shortly afterward, someone stopped me on the trail for directions. Between the midway stop and that stop, I just gave up. I slogged along back to the trailhead, ending the run with an 11+ pace, completely soaked with sweat. Worst run in a long time.
On the plus side, I am not too upset about it. I'm frustrated that I can't push through better. I was hydrated and fed well enough, so I know that's not the issue. My guess is the cumulative fatigue is making it more difficult to push through the heat and humidity. I know I'm making progress, and I just have to hope that with cooler temps and rested legs, I'll be able to run to the best of my ability.
Tuesday, September 01, 2015
August Recap
I finished August .68 miles short of 200 miles. I kind of knew, but wasn't sure down the decimal how close I would be. I was tempted to add the .68 miles, but I was showered and it seems a little... crazy. I try to be relaxed about my training, but c'mon, I'm not. Stopping short of 200 miles is step.
Mileage: 199.32 (25% hard mileage, 75% easy/recovery mileage)
# of runs: 26 (2 on treadmill, no trails)
Average length: 7.67 miles
Average pace: 10:22
Races: 1 - Parkersburg Half-Marathon
Fastest mile: 8:34 at the end of a five-mile half-marathon pace set
Rest days: 4, none unscheduled
Mileage: 199.32 (25% hard mileage, 75% easy/recovery mileage)
# of runs: 26 (2 on treadmill, no trails)
Average length: 7.67 miles
Average pace: 10:22
Races: 1 - Parkersburg Half-Marathon
Fastest mile: 8:34 at the end of a five-mile half-marathon pace set
Rest days: 4, none unscheduled
I ran my numbers in a pace calculator to see how August and July compared. August felt quicker, and it was! In July, I ran 170 miles at a 10:31 average. I'm pretty proud that I ran more miles at a faster pace. I'm still running LOTS of easy mileage, but the pace runs and "strength" runs (longer intervals) are going to help bring the overall pace down.
Looking at things like this is helpful. I tend to become discouraged, especially when I compare myself to other people ("Comparison is the thief of joy"). And I know it's silly. This is my training, my goals, my ability. But sometimes it's hard to accept that natural talent plays a role.
You know what else plays a role? Nutrition, sleep and rest. And strength. So there's plenty for me to work on!
Sunday, August 30, 2015
Weekly Recap: Week 11 of Half-Marathon Training with Hansons
I'm doing a good job at recapping this training cycle. I wonder if it will be useful, if I ever will review it. Moving on...
45+ miles, overall 10:15 pace (felt a little more lively this week, I guess) and two workouts hit and one long run. Feeling pretty good, and although I'm nervous about next week, I'm maybe looking forward to it, just a little bit (but the warmer temps are scheduled to return, so that concerns me some.
Monday: 5 miles, 11:51 pace, Newton Fate
Target: 5 miles, easy
I'm getting my schedule back to Fridays off so there'll be seven days (which includes three workouts and one long run) before Friday's rest day. I decided to get this easy run done before work to maximize the rest time before Tuesday's workout. I felt okay, just tired. It was dark, there was a loose dog (stopping and walking for that only explains the slow pace for the first mile).
Tuesday: 10.25 miles with 6 repeats: 8:42, 8:37, 8:42, 8:43, 8:42, 8:39 (8:41 average), Saucony Kinvara 6
Target: 10.5 miles with 6x1 mile at 10k pace with 400m jog rest
So this workout went well. My goal was 8:45, and while I would have liked to see negative splits there, I really can't complain. Like most workouts, I wasn't sure if I'd be able to hit the pace for all six miles, but I did. I had company for the run too, so that was nice. I was back at the trailhead at 10.25 miles, so I cut off a quarter of the cooldown. I took a gel right before the fourth repeat, and it seems ridiculous to need to fuel during midweek runs, but I guess that's my life now.
Also, so scared about Thursday's workout!
Wednesday: 6.1 miles, 9:58 pace, Saucony Zealot
Target: 6 miles, easy
For our weekly group run, we gathered our friends in Kent for a run around campus. It ended up being a little quicker than it should have, but I felt pretty decent, although I was a little concerned that the faster pace may not have adequately recovered me for Thursday's pace run. Oh, the mystery!
Thursday: 9 miles with 6 miles at 9:01 pace, Newton Distance III
Target: 9 miles with 6 at half-marathon pace
And yay! I was worried about this workout, but once I got going, I figured I could finish it. Not quite negative splits (mile 4, which is the turnaround mile, was just a little slower than mile 3), but I'm happy with it.
Friday: rest
FINALLY. 57+ miles, three workouts and a long run between rest days is a lot for me.
Saturday: 10.25 miles, 9:53 pace, Saucony Zealot
Target: 10 miles, long
I knew this run would probably be a little quicker than most of my long runs, and I was okay with that. On Saturday, the Akron Marathon organized its annual "Blue Line Training Run" where you run the "blue line," which marks the marathon course. There were 12-mile and 20-mile routes, and while I could have done 12 miles, my schedule said 10 and I am trying to follow it as best I can. I stopped running at 10 miles, but then the walk back to the car was getting long so I started jogging again. It was nice to run with 300 other people. The last three miles were progressively faster (9:45, 9:34, 9:11), and they felt good. There was also 500+ feet of elevation gain, which is kind of nice. I'm shaking up my long runs this time (as opposed to running them all on the towpath), and I like it.
Sunday: 5 miles, 10:28 pace, Newton Fate
Target: 5 miles, easy
Instead of trying to figure out where to meet some friends during their long run, we just ran in Kent. I wanted pancakes yesterday, but Fred's Diner was packed; I got my pancakes this morning (not as good as Fred's though). About the run itself: I love a naturally run negative split (first mile around 11, last mile under 10). I felt fine, although I probably should have worn my calf sleeves. (I'm packing them for Monday's workout.)
Upcoming week:
45+ miles, overall 10:15 pace (felt a little more lively this week, I guess) and two workouts hit and one long run. Feeling pretty good, and although I'm nervous about next week, I'm maybe looking forward to it, just a little bit (but the warmer temps are scheduled to return, so that concerns me some.
Monday: 5 miles, 11:51 pace, Newton Fate
Target: 5 miles, easy
I'm getting my schedule back to Fridays off so there'll be seven days (which includes three workouts and one long run) before Friday's rest day. I decided to get this easy run done before work to maximize the rest time before Tuesday's workout. I felt okay, just tired. It was dark, there was a loose dog (stopping and walking for that only explains the slow pace for the first mile).
Tuesday: 10.25 miles with 6 repeats: 8:42, 8:37, 8:42, 8:43, 8:42, 8:39 (8:41 average), Saucony Kinvara 6
Target: 10.5 miles with 6x1 mile at 10k pace with 400m jog rest
So this workout went well. My goal was 8:45, and while I would have liked to see negative splits there, I really can't complain. Like most workouts, I wasn't sure if I'd be able to hit the pace for all six miles, but I did. I had company for the run too, so that was nice. I was back at the trailhead at 10.25 miles, so I cut off a quarter of the cooldown. I took a gel right before the fourth repeat, and it seems ridiculous to need to fuel during midweek runs, but I guess that's my life now.
Also, so scared about Thursday's workout!
Wednesday: 6.1 miles, 9:58 pace, Saucony Zealot
Target: 6 miles, easy
For our weekly group run, we gathered our friends in Kent for a run around campus. It ended up being a little quicker than it should have, but I felt pretty decent, although I was a little concerned that the faster pace may not have adequately recovered me for Thursday's pace run. Oh, the mystery!
Thursday: 9 miles with 6 miles at 9:01 pace, Newton Distance III
Target: 9 miles with 6 at half-marathon pace
And yay! I was worried about this workout, but once I got going, I figured I could finish it. Not quite negative splits (mile 4, which is the turnaround mile, was just a little slower than mile 3), but I'm happy with it.
Friday: rest
FINALLY. 57+ miles, three workouts and a long run between rest days is a lot for me.
Saturday: 10.25 miles, 9:53 pace, Saucony Zealot
Target: 10 miles, long
I knew this run would probably be a little quicker than most of my long runs, and I was okay with that. On Saturday, the Akron Marathon organized its annual "Blue Line Training Run" where you run the "blue line," which marks the marathon course. There were 12-mile and 20-mile routes, and while I could have done 12 miles, my schedule said 10 and I am trying to follow it as best I can. I stopped running at 10 miles, but then the walk back to the car was getting long so I started jogging again. It was nice to run with 300 other people. The last three miles were progressively faster (9:45, 9:34, 9:11), and they felt good. There was also 500+ feet of elevation gain, which is kind of nice. I'm shaking up my long runs this time (as opposed to running them all on the towpath), and I like it.
Sunday: 5 miles, 10:28 pace, Newton Fate
Target: 5 miles, easy
Instead of trying to figure out where to meet some friends during their long run, we just ran in Kent. I wanted pancakes yesterday, but Fred's Diner was packed; I got my pancakes this morning (not as good as Fred's though). About the run itself: I love a naturally run negative split (first mile around 11, last mile under 10). I felt fine, although I probably should have worn my calf sleeves. (I'm packing them for Monday's workout.)
Upcoming week:
- Monday: 10-11 miles with 4x1.5M repeats at 10k pace with 800m jog recovery
--> this is a SCARY workout - Tuesday: 5, easy
- Wednesday: 9 miles with 6 miles at HM pace
--> I've done it before, I can do it again, right?! - Thursday: 5, easy
- Friday: rest
- Saturday: 14 miles, long
--> Might join up with some friends who are running 20+ miles on the Akron Marathon course - Sunday: 6 miles, easy
Tuesday, August 25, 2015
Hansons Training Update - Workouts
It's time for another update on my Hansons training. I'm about 10 weeks in, 8 weeks out (less than!), so better than halfway through. The first 10 weeks went by pretty well: I generally hit the runs, mileage and workouts. The biggest hiccups involved the two races I did (Thirsty Dog 8k where I didn't try, the Parkersburg HM where I failed). I've run on the treadmill, in the heat & humidity, in the rain, in the mornings, in the evenings, etc. I haven't skipped a run, although I have moved runs around to accommodate my life.
Another thing I've done is the warmups and cooldowns as prescribed, which is 1.5 miles before and after each workout. At first, that seemed so long, but now I'm so afraid of the workout that I relish the time and the slow, gentle pace. The reward of the cooldown -- with absolutely no time goal -- helps get me through workouts. I even tell myself that I can run/walk the cooldown, although after talking with the coach, I really avoid doing that (even if my "run" seems slower than a walk!).
I would also like to point out that I've been running six days a week since June. My body is tired and there's sometimes some soreness, but I do not feel injured. The calf "injury" I had in June seems to have mostly resolved itself through use of compression, stretching and adapting to the increased workload. I am no longer wearing compression for all of my runs. I moved first to compression just on workouts and long runs, and then I tested not wearing it at all.
Did I talk about this? I started to wonder if putting on the compression was signalling to my brain to expect pain, so I tested not using it. And it's been fine, although I may wear sleeves for tonight's workout.
Speaking of the workouts, those were pretty new to me when I started this plan. I had done the occasional workout, but never anything on a consistent basis where I could actually see progress. Generally, there are two speed workouts each week: an interval-based one and a pace run. I'm assuming there are technical terms involving words like lactate, threshold, aerobic and anaerobic, but I can never keep that stuff straight. They do help improve my lactate threshold and they help me feel comfortable/recognize race pace, so we'll just leave it at that.
Initially, the interval workouts are short, and those sorts of workouts were familiar to me (400s, 800s, etc.), but I'm moving into the longer intervals that seem much tougher to me. I did mile repeats a few weeks ago -- three of them -- and they went well, but tonight, I have six of them. At 10k pace. Outside. I'm shooting for 8:45, which is my 10k PR from last year.
And probably NOT what I could run right now, but whatever. I'm hoping with the 400 jog rest, I will be able to complete the miles without my watch going apeshit on me.
I also have six miles at race pace on Thursday. That shouldn't concern me if I think I can run 13.1 miles at that pace, but it does. It *SO* does, but that's a panic for another day.
If you've done any math on those workouts, you'll have noticed how long they are. They've been around 8 weeks, but they're increasing this week. Tonight's will be 10, Thursday's will be 9. That's a lot of miles on a weeknight, especially when you run as slowly as I do. Total mileage is a post for another day, though.
Another thing I've done is the warmups and cooldowns as prescribed, which is 1.5 miles before and after each workout. At first, that seemed so long, but now I'm so afraid of the workout that I relish the time and the slow, gentle pace. The reward of the cooldown -- with absolutely no time goal -- helps get me through workouts. I even tell myself that I can run/walk the cooldown, although after talking with the coach, I really avoid doing that (even if my "run" seems slower than a walk!).
I would also like to point out that I've been running six days a week since June. My body is tired and there's sometimes some soreness, but I do not feel injured. The calf "injury" I had in June seems to have mostly resolved itself through use of compression, stretching and adapting to the increased workload. I am no longer wearing compression for all of my runs. I moved first to compression just on workouts and long runs, and then I tested not wearing it at all.
Did I talk about this? I started to wonder if putting on the compression was signalling to my brain to expect pain, so I tested not using it. And it's been fine, although I may wear sleeves for tonight's workout.
Speaking of the workouts, those were pretty new to me when I started this plan. I had done the occasional workout, but never anything on a consistent basis where I could actually see progress. Generally, there are two speed workouts each week: an interval-based one and a pace run. I'm assuming there are technical terms involving words like lactate, threshold, aerobic and anaerobic, but I can never keep that stuff straight. They do help improve my lactate threshold and they help me feel comfortable/recognize race pace, so we'll just leave it at that.
Initially, the interval workouts are short, and those sorts of workouts were familiar to me (400s, 800s, etc.), but I'm moving into the longer intervals that seem much tougher to me. I did mile repeats a few weeks ago -- three of them -- and they went well, but tonight, I have six of them. At 10k pace. Outside. I'm shooting for 8:45, which is my 10k PR from last year.
And probably NOT what I could run right now, but whatever. I'm hoping with the 400 jog rest, I will be able to complete the miles without my watch going apeshit on me.
I also have six miles at race pace on Thursday. That shouldn't concern me if I think I can run 13.1 miles at that pace, but it does. It *SO* does, but that's a panic for another day.
If you've done any math on those workouts, you'll have noticed how long they are. They've been around 8 weeks, but they're increasing this week. Tonight's will be 10, Thursday's will be 9. That's a lot of miles on a weeknight, especially when you run as slowly as I do. Total mileage is a post for another day, though.
Sunday, August 23, 2015
Weekly Recap: Week 10 of Half-Marathon Training with Hansons
After the Parkersburg half, I wasn't sure what to do. I've committed more than two months to this program already, I should just see it through. (I don't know what else to do!)
I ended up with 45 miles for the week and feeling tired. I'm a little intimated by next week's workouts, but I'm trying not to think about it too much.
Monday: 5 miles, treadmill, 11:09 pace, Saucony Zealot
I ended up with 45 miles for the week and feeling tired. I'm a little intimated by next week's workouts, but I'm trying not to think about it too much.
Monday: 5 miles, treadmill, 11:09 pace, Saucony Zealot
Target: 5 miles, easy
Friday: 8 miles with 5 at 9:07, 9:05, 8:55, 8:58, 8:50, Saucony Kinvara 6
The weather was annoying -- first, super-hot and then pouring rain -- so I just took it to the treadmill. Not much to say about the run. I started out very slowly and increased each mile, finishing with a 9:56 mile.
Tuesday: 5 miles, 10:30 pace, Saucony Zealot
Tuesday: 5 miles, 10:30 pace, Saucony Zealot
Target: 5 miles, easy
I was originally going to do my speedwork Tuesday, but my coach recommended another easy day, which went well. I love natural negative splits.
Wednesday: 8 miles, 10x400s under 8:42 pace, Saucony Kinvara 6
Wednesday: 8 miles, 10x400s under 8:42 pace, Saucony Kinvara 6
Target: 8 miles with 10x400s
This was just sad: All of my friends were at the pub run (45 minutes away), while I did this. Plus, this workout was kind of a disaster, so I'm really proud of myself for getting it done. It was 90 degrees, so I headed for the treadmill. At the start of the fourth repeat, the treadmill decided 12 mph was more appropriate. I jumped off, pulled the emergency key and then tried to restart. Before setting a speed, it started increasing. So I decided to finish outside where, of course, it was pouring. The Garmin started acting weird outside, but it was prompting me through the repeats. I know I was under 8:42 for all of the repeats, and I know the last one was 8:12 pace or so. When I got home, it wouldn't upload, and then the Garmin would restart. Eventually I ran the Garmin dead and am hoping that fixes it for awhile.
I'm disappointed that I don't have my splits to compare to the last time I did 400s. However, I felt noticeably stronger, and I think the three days of easy runs after the half were a good idea.
Thursday: off
I'm disappointed that I don't have my splits to compare to the last time I did 400s. However, I felt noticeably stronger, and I think the three days of easy runs after the half were a good idea.
Thursday: off
Friday: 8 miles with 5 at 9:07, 9:05, 8:55, 8:58, 8:50, Saucony Kinvara 6
Target: 8 miles with 5 at pace
Super-happy with this. I had a show in the afternoon, Aaron bailed on the run and I just didn't really feel that way. I bargained with myself the entire time, but I got the workout done, on pace.
Saturday: 6 miles, 11:07 pace, Saucony Zealot
Saturday: 6 miles, 11:07 pace, Saucony Zealot
Target: 6 miles, easy
Done Saturday morning, this was tough. I just went with the easy pace (the second half was quicker than the first at least).
Sunday: 13 miles, 10:33 pace, Saucony Zealot
Sunday: 13 miles, 10:33 pace, Saucony Zealot
Target: 12 miles, long
Taking it easy Saturday was the right decision because I felt pretty decent for the long run. 12 was scheduled, but we planned our route to do a loop and miscalculated a bit. 505 feet of elevation gain, but the last two miles were downhill and I was able to get my legs moving better then. Happy with this run.
Upcoming Week (45 miles):
Taking it easy Saturday was the right decision because I felt pretty decent for the long run. 12 was scheduled, but we planned our route to do a loop and miscalculated a bit. 505 feet of elevation gain, but the last two miles were downhill and I was able to get my legs moving better then. Happy with this run.
Upcoming Week (45 miles):
- Monday: 5 miles, easy
- Tuesday: 10.5 miles with 6x1 mile at 10k pace with 400m jog rest
- Wednesday: 6 miles, easy
- Thursday: 9 miles with 6 at half-marathon pace
- Friday: off (back to Fridays off, which means I'll have seven days in a row)
- Saturday: 10 miles, long
- Sunday: 5 miles, easy
Tuesday, August 18, 2015
2015 Parkersburg Half-Marathon Recap
Official results: 2:11:24
16/49 age group
127/353 women
368/744 overall
Barely beat the half-marathon walker winner (he finished just under 2:12).
In other words, one of my worst half-marathons. I'm still trying to figure out all that went wrong.
I could post my mile splits, but they're depressing.
6am to 7:15am - Get up, drink a little water (not enough and no Nuun), eat most of a cinnamon crunch bagel (why not the whole thing?)
7:15am - Jog to the starting line (1.5 miles), do some light warming up, eat a Shot Blok from Aaron and take sips of G2. It's in the mid60s, but the humidity is close to 90%.
8am to 10:11:24 - Race starts. I run okay through the first 10k and end up with a 9:45 pace. I'm not hating that, and I think I'll be able to drop it down and end up with a 9:30 pace overall, which would have brought me in under 2:05. Seemed reasonable. I took a gel during mile 3 and maybe mile 9? I probably should have taken one more gel. There are a ton of water stops with Gatorade, water and ice. I drank Gatorade and water at most stops (no Gatorade when I took my gels). I think I spent too much time at the water stops, but clearly that wasn't the biggest issue with my race. I also shoved ice in my bra at one point because I'd read about other people doing it. I ran the hill in mile 11 and then was incapable of dropping the pace much afterward. I'd passed Aaron at one point (he was hurting and stretching a lot), but he passed me in the last mile. He ended up finishing 5 seconds in front of me.
10:15am to 10:45am - Drink some water, eat half of a banana, literally have a bite of a bagel and get our little group back together.
10:45 to 1pm - Jog back to the house. Drink water, do some stretching, text about the race, shower, etc.
1pm - Drive to lunch.
1:30pm - Drink beer, eat a steak salad and get on with the day. (More beer, lots of sun and pizza and champagne around 9pm. Lots of water, no electrolytes. Bed around midnight.)
I would like to point out some things missing from the post-run: Drinking any electrolytes and eating much immediately after the run. I think that contributed to Sunday's shitty recovery run: 3 miles and I walked the first one and parts of the second and third. Actual physical pain (can your kidneys literally hurt?).
ANYHOW, I'm not sure if I race poorly in general, if I run this race poorly, if I underfueled (probably), if it was just not my day, if my goals are unrealistic, if I'm too heavy, if I was too tired... I could go on and on. I'm trying to figure it out. It's probably a combination of all those things with the humidity playing a big role.
I was pretty upset because I feel like I've been working really hard. I'm running ALL THE TIME. I feel like I'm doing nothing else this summer but run, and if I'm just going to go out and run a 2:11, what's the point? I can do that on four days a week and without speedwork.
I'm clear on why yesterday's run didn't feel good, but I'm not totally clear on why the race went so poorly. I didn't start too fast and I did fuel (although I recognize that three gels would have been better for me). I'm really just afraid that my goals are out of reach.
Coach Katie reminded me that I'm in the middle of a training cycle, not at the end, and that I didn't have a legitimate taper. She thinks my goals are reasonable. I don't know what else to do but continue on. (That's how I ran Sunday morning. I was awake, and I simply didn't know what else to do.) Trust the process, right?
16/49 age group
127/353 women
368/744 overall
Barely beat the half-marathon walker winner (he finished just under 2:12).
In other words, one of my worst half-marathons. I'm still trying to figure out all that went wrong.
- The plan from Coach Katie: 9:20 for 8 miles and then pick it up if possible
- My plan based on the high humidity: 9:30 for the first 3 miles, pick it up 4-8 at 9:20 and then finish strong
- Reality: 9:45 pace through the first 10k, finishing with a 10:02
I could post my mile splits, but they're depressing.
6am to 7:15am - Get up, drink a little water (not enough and no Nuun), eat most of a cinnamon crunch bagel (why not the whole thing?)
7:15am - Jog to the starting line (1.5 miles), do some light warming up, eat a Shot Blok from Aaron and take sips of G2. It's in the mid60s, but the humidity is close to 90%.
8am to 10:11:24 - Race starts. I run okay through the first 10k and end up with a 9:45 pace. I'm not hating that, and I think I'll be able to drop it down and end up with a 9:30 pace overall, which would have brought me in under 2:05. Seemed reasonable. I took a gel during mile 3 and maybe mile 9? I probably should have taken one more gel. There are a ton of water stops with Gatorade, water and ice. I drank Gatorade and water at most stops (no Gatorade when I took my gels). I think I spent too much time at the water stops, but clearly that wasn't the biggest issue with my race. I also shoved ice in my bra at one point because I'd read about other people doing it. I ran the hill in mile 11 and then was incapable of dropping the pace much afterward. I'd passed Aaron at one point (he was hurting and stretching a lot), but he passed me in the last mile. He ended up finishing 5 seconds in front of me.
10:15am to 10:45am - Drink some water, eat half of a banana, literally have a bite of a bagel and get our little group back together.
10:45 to 1pm - Jog back to the house. Drink water, do some stretching, text about the race, shower, etc.
1pm - Drive to lunch.
1:30pm - Drink beer, eat a steak salad and get on with the day. (More beer, lots of sun and pizza and champagne around 9pm. Lots of water, no electrolytes. Bed around midnight.)
I would like to point out some things missing from the post-run: Drinking any electrolytes and eating much immediately after the run. I think that contributed to Sunday's shitty recovery run: 3 miles and I walked the first one and parts of the second and third. Actual physical pain (can your kidneys literally hurt?).
ANYHOW, I'm not sure if I race poorly in general, if I run this race poorly, if I underfueled (probably), if it was just not my day, if my goals are unrealistic, if I'm too heavy, if I was too tired... I could go on and on. I'm trying to figure it out. It's probably a combination of all those things with the humidity playing a big role.
I was pretty upset because I feel like I've been working really hard. I'm running ALL THE TIME. I feel like I'm doing nothing else this summer but run, and if I'm just going to go out and run a 2:11, what's the point? I can do that on four days a week and without speedwork.
I'm clear on why yesterday's run didn't feel good, but I'm not totally clear on why the race went so poorly. I didn't start too fast and I did fuel (although I recognize that three gels would have been better for me). I'm really just afraid that my goals are out of reach.
Coach Katie reminded me that I'm in the middle of a training cycle, not at the end, and that I didn't have a legitimate taper. She thinks my goals are reasonable. I don't know what else to do but continue on. (That's how I ran Sunday morning. I was awake, and I simply didn't know what else to do.) Trust the process, right?
Monday, August 17, 2015
Weekly Recap: Week 9 of Half-Marathon Training with Hansons
Taper week! Truth be told, I was ready for a little break. So, so tired. I ended up with 37ish miles and, truthfully, some tears after Saturday's race.
Monday: 7 miles with 4 at 9:11, 9:02, 9:01, 8:34, 9:44 overall pace, Newton Distance III
Monday: 7 miles with 4 at 9:11, 9:02, 9:01, 8:34, 9:44 overall pace, Newton Distance III
Target: 7 miles with 4 at 9:09
Ugh. Less than 12 hours after finishing the pace run, I was up to get in this short run before work. Not much to say. I felt okay, although if I didn't know my pace, I would have said I was running 10:30s. It was in the neighborhood so it was a little hillier. Also 88% humidity (but the temps were cooler, of course).
Wednesday: 5 miles, 10:01 pace, Saucony Zealot
It was only in the mid80s and fairly humid (storms a-comin'), but I doubt my ability to run 4 miles at pace on the treadmill. Luckily I missed the storms and only encountered rain during my cooldown. The paces are inconsistent, and I think that was partly because I, of course, doubted myself. I remembered the last failed pace run (two weeks ago, in HOT and humid weather), but I tried to put it out of my mind. I wasn't upset about the 9:11 and figured if they all ended up at 9:11, that's fine. Clearly I could have done better -- mile 4 was way too fast -- but I will take the run as encouragement that I am in better shape and I am capable of running 9:09s for a half-marathon... in October.
Tuesday: 3.25 miles, 10:46 pace, Saucony Zealot
Tuesday: 3.25 miles, 10:46 pace, Saucony Zealot
Target: 3 miles, easy
→Tuesday was supposed to be 5 and Wednesday 3, but I switched them. 3 is easier to get in before work (hair appointment after work) *and* the longer mileage Wednesday is better for the group run since everyone else will be running longer.Ugh. Less than 12 hours after finishing the pace run, I was up to get in this short run before work. Not much to say. I felt okay, although if I didn't know my pace, I would have said I was running 10:30s. It was in the neighborhood so it was a little hillier. Also 88% humidity (but the temps were cooler, of course).
Wednesday: 5 miles, 10:01 pace, Saucony Zealot
Target: 5 miles, easy
It was lovely out, and I attribute that to my negative split: 10:20, 10:17, 10:05, 9:55, 9:29. A little faster than prescribed, but given the weather, the lower mileage and time between runs, it's to be expected. Quads were a little sore for some reason (neighborhood isn't that hilly).
Thursday: rest
Thursday: rest
I should have foam-rolled, but I didn't.
Friday: 3 miles, 11:20 pace, Saucony Zealots
Friday: 3 miles, 11:20 pace, Saucony Zealots
Target: 3 miles, easy
Another pre-work run, and I just don't get the "peaceful" run stuff about morning runs. It takes so much for me to wake up. I didn't feel great, not bad exactly. Plus I ended up walking during the third mile trying to deal with a bug in my eye.
Plus, I'm hungry all day: before noon, I've had water, Nuun, cereal & almond milk, iced coffee w/ milk, Kind bar, water, 1/2 of a Clif bar and another Nuun. I was tempted to eat my leftover pizza in the morning and then get Panera for lunch. Ridiculous.
Saturday: 16 miles with a 2:11 half-marathon, Saucony Kinvara 5
Plus, I'm hungry all day: before noon, I've had water, Nuun, cereal & almond milk, iced coffee w/ milk, Kind bar, water, 1/2 of a Clif bar and another Nuun. I was tempted to eat my leftover pizza in the morning and then get Panera for lunch. Ridiculous.
Saturday: 16 miles with a 2:11 half-marathon, Saucony Kinvara 5
Target: 16 miles with HM
I'm like a broken record with this race. Recap coming soon, but the 2:11 is not good. Completely fell apart. Again.
Sunday: 3 miles, 12+ pace, Saucony Kinvara 5
Target: 3 miles, easy
3 hot miles after Saturday's race were rough. There was weird pain in my lower right side, so I basically walked the first mile. Felt a little better in miles 2 and 3, although there was walking there too. I think I was dehydrated (well, more like my electrolytes were out of whack). But whatever.
Upcoming week:
3 hot miles after Saturday's race were rough. There was weird pain in my lower right side, so I basically walked the first mile. Felt a little better in miles 2 and 3, although there was walking there too. I think I was dehydrated (well, more like my electrolytes were out of whack). But whatever.
Upcoming week:
- Monday: 5 miles, easy
- Tuesday: 8 miles with 10x400s
- Wednesday: 5 miles, easy
- Thursday: off
- Friday: 8 miles with 5 at pace
- Saturday: 6 miles, easy
- Sunday: 12 miles, long
This schedule may change -- not sure if I'm recovered enough for a workout tomorrow, so I have some discussions going on with my coach -- but as of right now, that's the plan.
Subscribe to:
Posts (Atom)