Adrienne Langelier Racing

Bright and early yesterday morning, myself and my small 'cheering section' composed of my parents headed to little Alvin, TX to run what turned out to be a decent race. Still being relatively new to different distances, this was my first crack at a 10k distance. I find myself satisfied with my overall performance but I feel there is still room for improvement timewise.

As for the race itself...double-loop through FLAT(very welcome change vs. Hville) residential areas starting/finishing at the local high school; not the most scenic of courses I've run, but that's ok. There were a couple familiar faces there, with 7Hillers Robert Duncan and John Slate making the trip. JuanCarlos Vielma, last year's Huntsville Half winner took first overall. I managed to take first female for this one, posting a 40:29 (unofficial, since results are still not posted). I believe I ran a high-18 or low 19:00 first 5k (could be a PR?) and slowed my pace a tad for the second loop due to heat and running "alone" for a for a mile or two. For a while I thought I'd be able to break 40:00, but that can be a new goal to set. I did feel pretty strong throughout despite the rising temperatures. I left Alvin pleased with the win and with a medal and two bags of race schwag! I am such a sucker for free stuff, it's ridiculous- I think I need to a real job!

My one complaint about the course/organization was placement of mile markers, they were almost invisible until you came up on them, making it kinda hard to track my splits the way I wanted to. Some of the items I took home were super-random and included:
-Watch
-Medal
-RoadID gift certificate, which I will definitely use
-Johnny Carino's (yum) gift certificate
-Pyrex baking pan (what?-well I do make a decent lasagna!)
-Some kind of billfold thingy from one of the sponsors (???)
-Powerbars

This was my second race wearing my Brooks T5's. They now have all of 12 miles or so on them! They almost did not make the trip this weekend, as my regular runner's were left at the apartment. Making a last-minute trip to Texas Running Co. was not in the plans.

Unrelated, hopefully everyone and their relatives are safe and sound regarding the potential hurricane.

In doing my regular road runs on Tuesday and Thursday mornings, I quickly realized this week how good I had it over the summer running around Huntsvegas with minimal traffic. The first week of classes brings all the students out in force on the roads, making me a little more nervous than usual as I cross streets and go through traffic lights (which now, too seem longer). To make it a bit more dicey, some individuals seem to not like to use turn signals or seemingly accelerate (I will never understand this) around you...seriously, if you are running late to class, then get up and/or leave earlier!! Ugh!!

On the other hand, there are certain risks and things to be aware as a road runner as well, and it is my job to be aware of those around me. This becomes slightly more difficult when drivers are, well, unpredictable.

Enough of the venting of my frustrations...As for my actual workouts these past few days, I'm on the downhill slide as far as intensity is concerned for the week to rest up for the weekend. Yesterday I was out the door at 6:30 AM and put in a seemingly productive and strong hour-long tempo run (of course with the added bonus of some hills!). Today I did 8 miles easy, and tomorrow should bring a low-impact activity of some sort.

While on my long run this morning, I realized that it has been about two months since I have participated in a race, but the time in between has felt longer. Luckily, things will get rolling again next weekend when the time comes for the Purple Monkey 10k (people laugh a lot when I tell them the name) in hot and flat Alvin. I'm looking forward to having my family make the trip with me, bearing the likely heat and definitely early awakening!...

As for the run this morning, I put roughly 15.5 miles in. I had planned on doing just 14, but took the last bit slow, getting in some extra cooldown time/distance. I used a '7Hills sanctioned' route aptly named the "Tour de Huntsville", a 5 mile loop, completing three loops. After obtaining some samples of Cytomax earlier in the week, I tested it out and found it agreed with me noticiably well (of course, there may be some placebo effect possible, but I give it a thumb's up). I had been alternating between PowerBar electrolytes and the last of my Hog's Hunt HEED and tiring sooner, even with an occasional gel thrown in. Before writing this up today, I placed my order for some! As one can probably judge from some of my previous posts, I'm a sucker for experimenting with "performance enhancers"!

The run itself went by quickly as I felt strong basically throughout the thing. One thing I can always live without is the the occasional crude "honk of approval"-these creeps would probably not be doing that if they were to get out and put some miles in. With or without minor "unsophisitications", I wanted to get in a good, solid run in before the race next weekend and my predicted rapid increase in busyness with the semester starting on Monday. Mission accomplished! In Olympic news, hopefully the men's marathon tonight will help make up for the US track team's snaffu's of the past week!

Lots going on this week. I started my new job this week. So far...it's awesome! It may not always be the case, but I see at least an initial "honeymoon" phase with a place to be a positive thing. So far, a good deal of my day involves document writing and sipping coffee or green tea. When not at work, I'm savoring all my so-called 'vacation' from school for the remainder of the week.

In other news, unfortunately the women's marathon team did not fair too well in Beijing-perhaps Ryan Hall can burn it up this weekend. As we all know by now, Michael Phelps is not only a phenomenal athlete but a RICH man now. Track is getting more Olympic coverage and I'm loving it. Though not completely "addicted" yet, I've seen my fair share of the Oly.'s on most evenings. Luckily, this is not causing much sleep loss.

As for my workouts, rain has thrown a wrench in the plans I wanted to do. This means I have to stare at the swimming pool and that ugly tree again on the 'mill. Hopefully I will not go deaf trying to entertain myself with the Mp3 player!

Today I was able to make it outside for about 2.5 miles before hitting the weight room for a while for lower body lifts and my typical core work. After attempting to run on grass for intervals, I got frustrated from the puddles and decided to use the indoor track. Up there I "ran up the ladder" and did 8 mins. of 30/30's after that. Of course, a nice 12-min. cooldown jog followed.

The ladder workout = 1 x 200-400-600-800m. The 200 and 400 lengths were close to an all-out sprint. (ouch!) 200 meter recovery (or 1 lap on the 'lil circle).

Also, I am now a dual-club runner. Since I will be running for The Woodlands in HARRA's Fall Series, I made it official and mailed my stuff in for TWRC. This should only get confusing come interclub competition time!

Women's Marathon goes down tonight (our time)...Man, do I feel slow!

T-I-R-E-D is how I felt after this one (hopefully, a sign of quality!). So much for "speed play" as the Swedish would define the aforementioned workout type. This was probably one of my most "mixed bag" speed workouts to date. After a two-mile warmup and some lunges, crunches, free squats and quad extensions, I changed into my flats (just for a little incentive on a slow Wed. afternoon) and hit the track....breakdown:

5 min. moderate jogging
3 min. threshold pace (i.e. can hold it constant, but with some difficulty) x 3
2 min. threshold x 2
90 sec. bursts x 2
2 1/2 min. 30/30s
20 sec. strides x 3
12-minute cool down jog

Rest varied from 1 minute to 90 seconds in between intervals. After the last stride interval, I was fatigued but had the urge to finish in a dead, closing sprint-I went all out for the last straightaway...great for the psyche after a challenging workout! I will likely enjoy my easy run tomorrow.

It was cross-training day again, and a decent one at that. I began with some 90 RPM stationary cycling and headed to the elliptical and put in three miles. Weight training focused on upper body, but with a core/functional focus. Beginning with doing a couple plank positions and cross-body crunches, it was to the floor. The workout in a nutshell included:

Overhead presses, chest fly's, standing cable rows (in squat position) and standing lat pulls & chest presses (in lunge position). Also thrown in were bench dips, bicep curls, and stability ball crunches. It's funny to think how little I lift now compared to what I used to do. I am noticing now with consistent core training my running form feeling better. I am able to remain upright longer, which in turn leads to (at least feeling like) stronger running. We'll see about that when racing starts up again in a couple weeks!

To finish it out, it was outside to the pool. I guess I'd jump on the Olympic trend some. 20 minutes alternating freestyle and a weak version of the breaststroke. On that note, I am noticing now on TV just how different swimmers and runners look!

Anyhow, I thought I'd share...not much going on this week school/workwise, and I'm savoring every minute of it! Tomorrow = the usual morning 9-miler.

What a week it's been. After returning from a great trip to the beach last weekend for one last rest before hitting exams, the final push hit to put away the two classes I've carried for most of the summer. As aforementioned, I "retired" from personal training on Monday; something that felt kinda weird. The next day I put some time in at the advising center. Then the finals came and went, making me officially one year out from my projected finish date for my Master's. I finished this past year and a half still maintaining a 4.0! Yay! With how much I have had on my plate as of recently, it was definitely a challenge.

As for my training, this week seemed to go exceptionally well. Amidst the craziness, I got in about 47 miles this week-2 over my goal of 45. With every run I completed, I felt strong. Today was my first trail run in a while. I put in about 16ish, give or take. I did a couple out and backs on the trails, making the distance relatively vague. The total time, warmup and cooldown included, was 2:15 (I'm so much better about that now!). Weather conditions were pleasant for this time of year, making it more comfortable. Thursday included a 9.5 mile hill tempo run, Friday-a 4.5 mile easy one.

After that, it was back home, shower, eat some ground turkey and couscous, and head out for shopping! Though I have to wait for track to begin, I'm already glued to the TV watching the Olympics.

I hope to continue to have training weeks like this one.

I made up a name today for my preferred time to work out at the University's Kinesiology center: I call it the "V.I.P hour". I myself am not included in that title! I noticed this morning as I warmed up on the treadmill that the "who's who", deans, etc. of SH are getting in a workout in the pre-8:00 time period. Nice to be reminded of being at the bottom of the food chain! Trivial as it may be, I found it to be amusing food for thought as I worked off exam stress this morning.

Yesterday's "hurricane (that wasn't) workout" consisted of an easier 9 miles on the treadmill. I heeded the weatherman and stayed indoors. This is not recommended for those with short attention spans. I went along staring at a tree outside of the window blaring my music for about 1:10. I kept my pace after warmup at about 7:40-7:50 minute miles. Not terribly strenuous, just stationary! I followed up with 30 leg swings each x 2.

Speedwork today; I changed it up a tad. I needed a break from all those 800's and 400's.

2.25 Mile warmup

Track:
5 mins easy
18 mins. 30-30s
100m strides x 3 upon recovery
10 mins. easy/cool-down

As I mentioned before, I really like the 30-30s. Perhaps it is the only time my stubborn arse allows for real jogging! Besides the run, it was lower body strength day with some corework mixed in...all before the students filed in!

As of this evening, I am now (again) a "retired" personal trainer, as I conducted my last two sessions with clients at SHSU this afternoon. I will miss that position (who would not miss kicking people's butts for money!), it was enjoyable while it lasted. What I will not miss, however, is being pulled in quite so many directions. I trained some today for my new position at the Advising Center and am looking forward to starting in the next few weeks. This week is finals week at the Univ. and I am tired but making it. I am looking forward to my 10-day break- It perfectly coincides with the Olympics coverage-I am excited!

Runningwise, I put in just 33 miles last week, which was in line with my plan. Today consisted of a short 3-miler and strength training; tomorrow I plan on putting in a relatively easy 9 miles. I may have to do this on the treadmill if the weather doesn't hold. The goal this week is 45.

Too bad a long race is still a couple month in the future! I was able to put down a solid training month, posting a personal high (that I know of) in mileage with 198. Just short of 200...dang! I guess that is a new little mark to break when I take my long runs up in the next stage to prep for Houston, etc. July has been a crazy month: I am enrolled in two classes, training clients, working on my thesis, and working for the Psychology department on the side. Besides being good for the training base, running this month definitely served as my therapy/escape, as it often does for me. I did not end up doing any 5k's on weekends last month, opting for more long runs, racheting up the mileage.

Workouts for the week consisted of:

Mon: Low Impact & upper body strength
Tues: 9-miles "easy"
Wednesday: Lower body strength, 2 mile easy warmup, speed workout on treadmill (give the legs a little break) 30 mins: 5 mins easy, 3-min. x 6:00/mi., 3 min. x 5:35-5:40/ mi., 3 min x 5:45, 3 min. x 5:56; 1 min recovery jog in between all, 3 min. @ 5:50-6:30/mi., 10-minute cooldown. Incline set from 0-3.5.
Th: 8-mile tempo run
Fri: 3 miles med. pace & stationary cycling; weight training

Weekend: Sat. -off for beach trip & some sort of Sun. run. I am making this week a lower mileage week-I am keeping it around 30 miles.