Adrienne Langelier Racing

What a great, eventful Holiday it has been! I was able to leave work behind for 5 WHOLE days and get some quality time in with my family. Thursday's race and PR was just a small part of everything.

I love Sugar Land, from the ease of running the flats to all it has to do relative (and no offense) to Huntsville. I hung out at the Town Square quite a bit, hit up the sales, and mingled around Rice Village coffee shops with my mother-it was awesome-those of you who have never experienced Salento, I feel for you!

After running pretty hard on Thursday I was good about taking it easy running-wise. I stuck to a 3-miler on Friday, mainly to just move the legs around a bit. Saturday, my easy 12-miler turned into 13 when my shortcut turned out to be long (oops!). This was confirmed when I referred to USATF afterward. I guess that meant a few more minutes in the icebath for me! Luckily, today's recovery run didn't really feel like one, which is a good thing.

Workout breakdown:

Th: 5-mile race 30:51/1 mile warmup, .5 mile cooldown (PR with a cute trophy!)
Fr.: 3-mile recovery
Sat. :13 miles easy
Sun.: 5 miles at 7:45 min. pace + strength training
Tomorrow: much of the same, w/o weights! This means I can sleep in a few minutes later!

I was gonna wait until tomorrow to write the report up, but I need a distraction from the Aggie's dismal showing against Texas! Ugh!!

That being said, I was somewhat uncertain earlier in the week to what time I was capable of posting given my hard, long training run over the weekend. I allowed myself a rest day yesterday and opted for some shopping instead of running! From how this morning felt, I had made the right decision, otherwise I would likely have been rather fatigued for this one.

Taking some of Bill's suggestions, I had a mini race plan in mind: a 6:10ish pace throughout finishing up just under 31:00. So, the splits went something like this: In typical me-fashion, I clocked in a 5:45 first mile, 25 seconds faster than the planned 6:10. Somewhere near me, Peggy Yetman was running- and it was not long before I saw her move up, overtaking me at just before the 1-mile mark. Given her credentials, I did not think twice about her passing me up-she's incredible! Second mile: 11:41, ok, now I was getting on a more even pace; holding the second spot. Mile 3: 18:30ish (missed the official call-out by the timer); I was settling into rhythm by then, Mile 4: 24:42....exactly where I wanted to be with one left to go. At that point I merely kept up the current pace onto the finish line, where I had plenty of energy left to surge through the finish: 30:51! (& 1 second off Bill's projection!!)

The finish was good for 2nd overall and 1st in my age group. I met up with my family, who were troopers today waiting patiently in the crowds for me and the ceremony outside Finish Line Sports (who put on a decent race, I might add).

Anyhow, I am pleased with the time, how strong I felt, and the new experience of running a little further South. Hope everyone who ran this morning had a good time!

Happy Turkey Day!

Here's my tag picture. I know getting your Bachelor's Degree is now fairly run-of-the-mill in a lot of circles, but this was one of my proudest moments to-date. (no singets or Oakleys here!)

This pic. is from a couple years ago, when I graduated Summa Cum Laude from Texas A&M-Whoop! Not too bad after once almost failing out of college! Of course, my B.S. degree was in Psychology. Now I've got that Master's in sight and I can't wait because I love being a therapist!

"The girl with the neon arms" (thanks to Pearl Izumi's hi viz colored arm warmers) took off this cold morning to complete a training workout suggested by Coach Bill. If I understood correctly, the workout called for an "easier" first 7-8 miles with a hard 5-6 mile tempo run in the middle, followed by an easier pace once again-I'll call it a "tempo sandwich". This sounded a tad daunting at first, but doable. As soon as I acclimated to the temps on the trails my doubts abated. As I had planned, I took off right before the swamp and went by mile markers until reaching 5.5ish on the Outer Perimeter Trail and seeing how I felt. Taking up the tempo to a managable hard, the tempo miles went by surprisingly fast-a good thing given I still owed about 8 miles after completion of this phase.

After a mile or so of recovery, it was back to my medium pace for the next 3. Having energy to spare, I threw in another 2-mile surge in a relatively flat outer stretch and made sure I finished my out and back strong. Dang! Quite a workout! It was encouraging to see that my body will withstand more demanding distance conditions. I don't know what this will mean for the 5-miler on Thanksgiving, but I'm putting more eggs in the 30k basket anyway. I did make it to 15 minutes in the ice bath today, a new record!

Also, I broke down and requested a Garmin as a holiday gift today. I have held off for a year, but using measured routes, my watch, and RPE can be limiting at times; at least it has gotten me this far! I'm slowly becoming more "gear-centric" I suppose, however, there are still some things that I will never purchase...

Morning workout at the HKC track. This followed a 2-mile warmup and total body strength workout. The intensity was relatively difficult, but I felt pretty strong through most of the intervals.

Breakdown:
Warmup
400m (fastest: 1:18, slowest: 1:29)
200m recovery jog in between each
10 minute jogdown
...spent afterward!

Total: approximately 5 miles. Easy 10 projected tomorrow.

http://racingnews.runnersworld.com/-

I'm a big Ryan Hall fan, so naturally I was pleased that he announced that he's running Boston this year! If I can't be there myself, I will definitely have Versus on at home!

This morning marked my first fast(er) workout since last weekend. I learned the hard way from last Saturday that when in doubt, wear more layers. That being said, temps in the high 30's were not much of an issue as I headed out in tights, gloves, arm warmers (which rock!) and a top layer.

The workout called for a 50-minute tempo run with a 10-minute warmup and cooldown to follow. I went mostly for time today, as I deviated from the norm and ran a random route around Huntsville; heading down whatever street looked good at the time. If I were to estimate based on how much time I spent, I likely put in at least 7 during the speed portion and 1.5-2 for the warmup/cooldown. Accuracy was not of the essence today! The workout, however, felt solid. After a slightly uncomfortable start to the tempo run, I hit a good rhythm and the 50 minutes seemed to fly by-a good thing, 'cuz these workouts on hills is far from easy!

Tomorrow I plan on doing an easy 9-back to full weekly mileage!

and it changes a lot of things...

Stress sucks, as I'm sure all of us are aware of. I learned how much it effects us both as runners and human beings over the past few weeks. I tend to be the type to put a healthy amount of pressure on myself, but this time I made an adjustment.

As some may know, I had a pretty cool thesis topic going and had made some decent progress on getting it off the ground-until my advisor took a position elsewhere. Try as I may, it hasn't been the same as I kept running into roadblock after roadblock in writing-on top of work and other courses (and not to mention, my training). It was becoming too much. Yuck! After deliberation, I opted to cut the thesis loose and go straight practitioner track.

It was unreal how much more relaxed I felt. My recovery from my last race was quicker, I slept better, my morning runs felt easier- I had recently been experiencing some stiffness in the mornings. Geez, what had I done to myself before!! While training and nutrition I try and follow to a "T"; the effects of stressors on workout performance and recovery I knew about, yet halfway turned a blind eye to it. I realize now there is nothing better an individual can do for themselves than to take care and pay attention to those things that can be let go to make life a little easier.

Today I ran on non-stiff legs (if you don't count the cold weather) and did a long run with some short surges. I tried to be relatively conservative given I recently finished a race. I covered two loops at Huntsville State Park, with some energy to spare. Total time including warmup and cooldown = 2:25.

Next weekend...20+ miler! Yay!

First, according to my math (which if you ask some of my professors, is questionable!), I have logged approximately 2246 miles over the past year. Today (11/11) marks a new year since I first started tracking my mileage and training. Based on everything that has happened this past year race and training-wise, paying attention to these things is key.

After wiping the yearly mileage slate clean, I now stand at a whopping 5. And an easy 5 at that. I am still feeling some effects from Sunday's race but the run felt better as it progressed. I gave myself a good excuse from climbing Bowers Blvd. (that hill that stares you down at the Huntsville Half start) this morning-don't want to do too much! I made sure I finished no faster than 40 minutes. I will be slowly adding mileage this week, and will pay attention to how it feels doing so. If all goes to plan, I will be able to run in the double-digits by Sun.

A good deal of stretching followed the run as well as light upper body strength work focusing on major muscle groups: shoulders, back, chest, biceps, etc. My core is still a tad sore, so I refrained from doing too much there.

Nov. 11 is a random date to start over on mileage, but it works. I look forward to the next "year" running. In further reflection of Sunday's adventure, I have become increasingly pleased with my performance. Soon enough, it will be time for Sugar Land!

First, it was great to see all my teammates and such again! *Bill, Jon, and Waverly, y'all are fantastic!

Wow, what a race! This was my first big city race/big race challenge. I went into it hoping for the best (and a Houston Marathon invite) and knowing it was going to be my toughest to date. My race plan called for 6:45 minute miles and a projected 1:44ish finish-sound and do-able enough. Here's how it went down:

3:45 AM-alarm goes off-time to make coffee/oatmeal and head to Jon's to carpool. After getting on the road a little later than I had wanted, I was somewhat apprehensive of being late; luckily this wasn't so.

We arrived with ample time before the 7 am start and I started warming up at :30 til with growing anxiety and excitement (don't know which one was stronger). Maybe it was the tall buildings downtown, but it hit me when we pulled up that this is not what I was used to.

After the gun went off and the escort Ferrari's (cool, huh?!) set the pace, I took the lead, which turned out to not be the best of moves, but I was pretty amped. I hit my first mile in just over 6:00 and "slow down" started running through my head. I was reluctant to do so since I knew there were some fast women out there out for what I wanted-the invite.

I did slow the pace to about 6:18-6:20 for the bulk of the first two loops. I lead up until mile 4, when Heidy Lozano, an incredible master's runner, overtook me. As much as I told myself this wouldn't bother me, I admit being passed is not my favorite experience. Second loop: I rounded the curve and saw Bill, Cassie, Evan, and Waverly cheering me on. It is always nice to see familiar faces when you're hauling it and semi-uncomfortable. At about mile 7 or 8, I met (and was overtaken by) the eventual winner and second overall finishers, and subsequent frustration with myself followed. Now thinking about it, what a bratty way to think!! These women are awesome! As I checked my watch, I had hit every split sooner than projected!

I allowed myself a mile or two to get the negativity out of me, and then proceeded running "my race"-I did have a plan, right? And I was ahead of schedule. I regrouped internally telling myself "you're doing an awesome job, what's there to be mad about?" and did not have much of an answer, so I proceeded steadily on. Soon enough, I saw Jon on his bike cruising the course and offering his encouragement (thanks Jon!). I got through some tough last miles and made the ascent/descent across the finish line, with just enough to pick up the pace at the end.

Final time: 1:43:15-under my goal and good enough for what was 3rd in the Female Open category. Some dissappointment turned into satisfaction. I held my own with some of Houston's best as still a "rookie"-can't ask for much more than that! I also took home some good schwag, plaque, and finisher jacket; these guys know how to do it!

Overall, this was my most difficult race, the course was not my favorite, however, it was all worth it in the end. My 5-miler on Thanksgiving is going to feel mighty short after this one!!

Taper is now complete, I'm taking a day off tomorrow, I'm getting carpooling together....I should be ready to go on Sunday morning!

Heeding a wise coach's advice, I put in 5 miles this morning at a pace between 8:00 and 8:30. It was actually pretty enjoyable and the weather was cool but nice, likely how it will feel at the starting line downtown. I finished up with some dynamic stretching and core exercises. On the run, I thought about my day ahead of me: mock therapy sessions, tests to review, hopeful job openings here soon :)?.... I also thought about the next few upcoming races and what they may bring.

I am excited about running downtown, for I have never done so before. Sipping Starbuck's and watching Jon exchange at TIR is the closest I have come to doing so. These Fall Series races should be pretty different from the small-town productions I have run in (and enjoyed, these people mostly do a heck of a job!). I don't really know why, but I am a tad nervous. I want to do well and know that the field will be more competitive. My main objective is to enjoy myself running in a new environment and take some time off my existing 25k PR from Hog's Hunt last year. After seeing the course for HMSA, taking a wrong turn and getting lost in the woods for a few minutes is highly unlikely! I would like to win or place highly in my age group as well. I will also be sporting a TWRC singlet for the first time and want to gather some points! We'll see how it all unfolds, but at any rate, I should be fairly well-rested and am excited about seeing my running friends again and having a good time!

Good luck to all this weekend's racers!

I am doing my best to get the most out of my workouts while getting ready for the 25K on Sunday. I find it tricky to taper for a sub-marathon distance, you don't want to do either too much or too little. I'm trying to stick to a half-marathon taper for this one.

Monday was an easy 6. I took an ice bath after my long run-those things really are great! That will likely become part of my routine.

Tuesday: 8.5 miler-easy, but with 6 x 1 min surges intermixed.

Today I stuck mostly to low impact and weights, with a 3-miler (1 x 8:30 pace, 1 x 6:50 pace, 1/2 x 7:30, 1/2 x 9:00).

For the rest of the week, it will be shorter distances than usual, and fighting the urge to not run easy! I just need to keep thinking to myself "it's easy, embrace it!"

A day in the life of an "overachiever"!

This is probably the closest I will ever come to running with Brian Sell! This vehicle was parked next to mine outside Huntsville State Park. I spent my first couple miles wondering if anyone from the Hanson's Distance Project could be out there pounding the trails, for I know the program is based in Michigan-who knows??. At any rate, I liked the flames positioned behind Brian's photo!

I don't know about the Brooks people, but my run was great. I spent yesterday resting and got in an uber-rare 10 hours sleep overnight-man, that makes a difference!! The total workout was just in excess of 16 miles and lasted a couple hours. It seemed to fly by. Other sightings this morning included the Renegades; Hans told me they were going for 21 miles ( I didn't believe him from a second!), and a nasty little family of nutreas- those things gross me out! While I could have gone longer, I am trying to repeat an almost identical pre-race taper to the Huntsville Half. This upcoming weekend will be fast, and I'm already trying to stave off any nerves!