And it was a good one, in my opinion. Since I have incorporated speedwork into my repitoire, I had yet to do mile repeats until today. Since I am still down in Sugar Land, I had the extra challenge of finding a track to do these on. The best I could find and the closest was Mercer Stadium, which turned out to be merely a football field (no track! Seriously!?). Luckily there was a concrete path surrounding the field, appearing to be a quarter-mile long. With the groundskeeper's blessing, I did literally the "hardest" track workout around.
The weather was about perfect for this one, minus a little headwind, about 60 degrees. I went a little beyond the 50-yard "starting" line to make sure I was getting in the right distance. The splits looked like this; goal pace for each mile was 6:15:
2-mile warmup
1600m: 5:58 (seriously, Adrienne-stick to the plan!)
400m recovery jog
1600m: 6:12
400m recovery
1600m: 6:15 (yay!)
1-mile cooldown; I had the treat of running on the astroturf for this one-slow but comfortable.
As usual, I ran my splits a little fast, but I am getting better at reigning them in. I am somewhat surprised that besides a little soreness earlier in the week, the 20-miler did not seem to have any major effects.
So here it was, my last run of the year. Given goals and times I was able accomplish in 2008, I think I ended it productively enough!
p.s. I did not see any alligators in Brazos Bend yesterday, how dissapointing.
Wednesday, December 31, 2008
Monday, December 29, 2008
Catching Up from the Holidays
...hope everyone had a good Christmas!
It seems like it has been a while since I updated this thing. Breaking away from the keyboard is nice to do sometimes. In between seeing family and friends, celebrations and moments of, unbelievably, doing nothing, I have been hitting the roads in the final push of training for my first run of the Houston Marathon. Thanks to a little help, I have a nifty training plan laid out for the duration of the "in-between" period between my prior races and the big one.
In a nutshell, I have been working with a combination of progressive and easy efforts for the past week, equaling around 50 miles this week.
The hardest: a 20-miler Saturday consisting of two loops in the Greatwood area of Sugar Land-broken down: Easiest 5 at 8:30 pace, Easy 5 at 8:00 pace (Loop 1) Easy 5 at 7:30 pace, then a hard 4 at the end at 6:55 pace (ouch!-not to mention I caught a headwind taking some of my edge off during this portion), 1 mile cooldown. Total workout, including 2 water refill stops: 2:36 and change. This was likely the most challenging one I will complete. I got the foam roller and did a slow 2-mile recovery run the day after this one.
Tempo work: Wed. 1 mile at a 8:00 pace, 4 at 6:15, 1 mile cool-down. The following day, I did my first-ever Christmas Day run; I feel so serious!!
In between these two, everything else consisted of easy efforts, which came welcomed by me!
Today calls for an easy 8 and tomorrow I probably will head to Brazos Bend State Park to run with the alligators.
It seems like it has been a while since I updated this thing. Breaking away from the keyboard is nice to do sometimes. In between seeing family and friends, celebrations and moments of, unbelievably, doing nothing, I have been hitting the roads in the final push of training for my first run of the Houston Marathon. Thanks to a little help, I have a nifty training plan laid out for the duration of the "in-between" period between my prior races and the big one.
In a nutshell, I have been working with a combination of progressive and easy efforts for the past week, equaling around 50 miles this week.
The hardest: a 20-miler Saturday consisting of two loops in the Greatwood area of Sugar Land-broken down: Easiest 5 at 8:30 pace, Easy 5 at 8:00 pace (Loop 1) Easy 5 at 7:30 pace, then a hard 4 at the end at 6:55 pace (ouch!-not to mention I caught a headwind taking some of my edge off during this portion), 1 mile cooldown. Total workout, including 2 water refill stops: 2:36 and change. This was likely the most challenging one I will complete. I got the foam roller and did a slow 2-mile recovery run the day after this one.
Tempo work: Wed. 1 mile at a 8:00 pace, 4 at 6:15, 1 mile cool-down. The following day, I did my first-ever Christmas Day run; I feel so serious!!
In between these two, everything else consisted of easy efforts, which came welcomed by me!
Today calls for an easy 8 and tomorrow I probably will head to Brazos Bend State Park to run with the alligators.
1 comment: 
Saturday, December 20, 2008
Recovery Week Complete
Sad to see it go, but ready to hammer it again in training as well. After a great week personally and athletically (I was officially added to the invite list a couple days ago) I took advantage of lower mileage and speed. Yesterday I did some light trail running at the park; it seemed like I had not been out there to run in forever! This morning, I took my Lunartrainers out for an initial 11-mile easy spin (sorry Bill!). After getting used to the wider forefoot of these space-aged looking kicks, I found them both comfortable, light, and flexible. They also stood out quite a bit relative to my blue attire this morning!
The run itself went well, I felt relaxed and pretty rested from the days prior. My goal was to just cruise around Huntsville, listen to some music, and get used to the shoes. I thought about a lot on this one: choices I need to make over the next few weeks, my training some, and said a little prayer that my gifts I mailed out will make it on time. My 10 today turned into 11, as one turn I made extended the route a bit, according to USATF.
Also, thanks everyone who has posted or I have spoken to for their support and encouragement this past week! What can I say, the running community rocks!
The run itself went well, I felt relaxed and pretty rested from the days prior. My goal was to just cruise around Huntsville, listen to some music, and get used to the shoes. I thought about a lot on this one: choices I need to make over the next few weeks, my training some, and said a little prayer that my gifts I mailed out will make it on time. My 10 today turned into 11, as one turn I made extended the route a bit, according to USATF.
Also, thanks everyone who has posted or I have spoken to for their support and encouragement this past week! What can I say, the running community rocks!
No comments:
Thursday, December 18, 2008
Tuesday, December 16, 2008
R&R @ Last!
Last night, while zoning in front of the TV I noticed the familiar blinking red light on my Blackberry signifying a new email. What was not familiar, was who the email was from-my invite for the Marathon was on the other end! Of course, I wasted no time in filling it out and returning it. As a little "reward" for myself, I purchased a new pair of Nike Lunar Lite Trainers, which strangely totaled almost the identical amount that my registration fee was! Last time I went to Texas Running Co. in Sugar Land, I tried them on and they were enough to pry me from the Mizuno's this time around. I will likely run the marathon in those.
Yesterday I also closed out this up-and-down Fall semester. I hope to not encounter another one like this one. At least I will likely be a better provider in the long run because of it. The theme of "endurance" obviously generalizes to other parts of my life as well! I know that I did a bang-up job in my practicum class, exceeding the maximum amount of points for the semester.
With my 30k recovery in progress and entering 3 weeks vacation, I'm gonna enjoy my little break! I just picked up a copy of Outliers: The Story of Success and hope to have it done by next week. After that it will be No Limits, Michael Phelps' new book. I guess I'm in the market for inspirational reads! If only it were a little warmer and drier...
Yesterday I also closed out this up-and-down Fall semester. I hope to not encounter another one like this one. At least I will likely be a better provider in the long run because of it. The theme of "endurance" obviously generalizes to other parts of my life as well! I know that I did a bang-up job in my practicum class, exceeding the maximum amount of points for the semester.
With my 30k recovery in progress and entering 3 weeks vacation, I'm gonna enjoy my little break! I just picked up a copy of Outliers: The Story of Success and hope to have it done by next week. After that it will be No Limits, Michael Phelps' new book. I guess I'm in the market for inspirational reads! If only it were a little warmer and drier...
2 comments:
Sunday, December 14, 2008
Lakes of Williams Ranch 30k Report
Holy cow! What a race! The shock is finally starting to wear off...
Based on the previous post, I was gunning for a Local Invite spot for the Houston Marathon....
I arrived with my mother at the Town Square just after 6 AM today, plenty of time to warm up, get my bearings, and gather my thoughts. Mom is to be commended for getting out of bed so early on a Sunday to support me! We met up with Bill, Jon, and Waverly at The Woodlands tent and briefly discussed/compared race plans. I had written up one with a projected finish of just over 2:05, and Bill had one similar. All that was needed was 2:11 and first Open Female. As already stated, priority one was to not start off too fast.
Soon enough I go the call to report to the starting line, and my heart began to race some. Time to execute, or as Jon puts it "take care of business." After what felt like a delayed start, we were off on the 18.6 mile course through a neighborhood with no home under multi-million dollar value. The first mile felt too easy, and as I checked my watch and heard the pacecaller, I was at 6:36, only 4 seconds under the suggested pace of 6:40. Perhaps this was a good sign for what would unfold as a mostly smooth race. I had seen Heidy Lozano go by early in the race, but let her slide.
After the first 5k, I checked the watch again: 20:00 and change; just where I wanted to be. All I needed to do, which can be a tall order for a longer race, is to stay on pace. In my inner dialogue, I kept telling myself to "be like a laser" on pace and on the tangents. While I did not do this perfectly, I came pretty close. The biggest challenge of this one was to get through three loops of decent, but not great scenery. I kept myself going with music in my head and getting energy from my clubmates, especially Norman and Holden and meeting some new people on the course.
While I felt good and strong throughout the course (I credit a combo of good sleep, Endurolytes, and Cytomax Gel), the last few miles got a little taxing. I knew I was still right on my splits and had the invite in my hand as long as I kept on going, and knowing that was good enough to get me back to the Town Square to finish. I ran the last 2 miles feeling the oddest combination of excitement and fatigue. To my surprise, I actually came up close to Heidy-she still had the edge, however, and finished just ahead of me.
As I turned onto the square, I saw my parents and grandmother waiting to cheer me on. I put in one last surge and reacted to the finish time by clamping my hands on the sides of my head-makes for a funny finish shot! As I came through, the clock read: 2:05:45; I had made it! I had gotten what I came for! Any fatigue (at least mental) quickly vanished as I gave the race offical my info. Making goals for a.) successfully executing the race plan, and b.) getting the opportunity to hang (at least before the start) with the very best, and obtatining both in one day could not feel any cooler-My work and guidance from Bill have paid off!
While it is now time for me to rest and recover for a bit, I can't wait until the 18th!
Based on the previous post, I was gunning for a Local Invite spot for the Houston Marathon....
I arrived with my mother at the Town Square just after 6 AM today, plenty of time to warm up, get my bearings, and gather my thoughts. Mom is to be commended for getting out of bed so early on a Sunday to support me! We met up with Bill, Jon, and Waverly at The Woodlands tent and briefly discussed/compared race plans. I had written up one with a projected finish of just over 2:05, and Bill had one similar. All that was needed was 2:11 and first Open Female. As already stated, priority one was to not start off too fast.
Soon enough I go the call to report to the starting line, and my heart began to race some. Time to execute, or as Jon puts it "take care of business." After what felt like a delayed start, we were off on the 18.6 mile course through a neighborhood with no home under multi-million dollar value. The first mile felt too easy, and as I checked my watch and heard the pacecaller, I was at 6:36, only 4 seconds under the suggested pace of 6:40. Perhaps this was a good sign for what would unfold as a mostly smooth race. I had seen Heidy Lozano go by early in the race, but let her slide.
After the first 5k, I checked the watch again: 20:00 and change; just where I wanted to be. All I needed to do, which can be a tall order for a longer race, is to stay on pace. In my inner dialogue, I kept telling myself to "be like a laser" on pace and on the tangents. While I did not do this perfectly, I came pretty close. The biggest challenge of this one was to get through three loops of decent, but not great scenery. I kept myself going with music in my head and getting energy from my clubmates, especially Norman and Holden and meeting some new people on the course.
While I felt good and strong throughout the course (I credit a combo of good sleep, Endurolytes, and Cytomax Gel), the last few miles got a little taxing. I knew I was still right on my splits and had the invite in my hand as long as I kept on going, and knowing that was good enough to get me back to the Town Square to finish. I ran the last 2 miles feeling the oddest combination of excitement and fatigue. To my surprise, I actually came up close to Heidy-she still had the edge, however, and finished just ahead of me.
As I turned onto the square, I saw my parents and grandmother waiting to cheer me on. I put in one last surge and reacted to the finish time by clamping my hands on the sides of my head-makes for a funny finish shot! As I came through, the clock read: 2:05:45; I had made it! I had gotten what I came for! Any fatigue (at least mental) quickly vanished as I gave the race offical my info. Making goals for a.) successfully executing the race plan, and b.) getting the opportunity to hang (at least before the start) with the very best, and obtatining both in one day could not feel any cooler-My work and guidance from Bill have paid off!
While it is now time for me to rest and recover for a bit, I can't wait until the 18th!
12 comments:
Saturday, December 13, 2008
Another Shot
The Houston Marathon Local Invite Program-something I tried to obtain at the HMSA 25k last month and fell two spots short, despite putting in a sweet time of just over 1:43....
Tomorrow I have another shot in Sugar Land at getting my registration refunded, getting numerous "elite" perks, and possibly mingling around the likes of Ritz, Colleen DeRouck, Desiree Davila, Magda Lewy-Boulet et al. before watching their backsides as they take off in the first wave. As Jon puts it, it is "another world" for those who get invited. It would be beyond cool to even come close again.
Sounds so inticing I will be running my butt off for it tomorrow morning. I have the race plan ready. All that is left to do is eat my pasta and chicken tonight (as always), put my race bib and D-ring, and not take off too fast at the starting line (the most important!). With a short 2-mile warm-up style run this morning in the bag, my taper is complete. The rest is to be determined tomorrow. So far I'm not overly jittery, just the right amount, I think. Whatever the result, I hope to enjoy the race tomorrow.
Good luck to everyone else running and hope to see you out there!
Tomorrow I have another shot in Sugar Land at getting my registration refunded, getting numerous "elite" perks, and possibly mingling around the likes of Ritz, Colleen DeRouck, Desiree Davila, Magda Lewy-Boulet et al. before watching their backsides as they take off in the first wave. As Jon puts it, it is "another world" for those who get invited. It would be beyond cool to even come close again.
Sounds so inticing I will be running my butt off for it tomorrow morning. I have the race plan ready. All that is left to do is eat my pasta and chicken tonight (as always), put my race bib and D-ring, and not take off too fast at the starting line (the most important!). With a short 2-mile warm-up style run this morning in the bag, my taper is complete. The rest is to be determined tomorrow. So far I'm not overly jittery, just the right amount, I think. Whatever the result, I hope to enjoy the race tomorrow.
Good luck to everyone else running and hope to see you out there!
4 comments:
Thursday, December 11, 2008
Snowy 6 miles
I'm feelin' pretty hard core right about now! ;)
Weekly plan called for a 6-miler with 2 miles at race pace bookended by 2 at 8:00 pace. I have always wanted to run with snow on the ground so I layered up (makes for a harder workout?) in a hoodie, Aggie beanie (still wearing it proudly despite the year they had), tights and channeled my "inner Sara Palin", sans accent! I was not sure if I would be able to hit my paces exactly, but I did the best I could with the route I mapped last night.
The scenery around town was beautiful, roofs and cars were covered, and the snowy interlay within the pines made it an aesthetically pleasing run amidst the 30 degree temps. It took a good 20 minutes, or well into my tempo pace portion to get comfortable and loosen up the legs. From what I could tell, I was able to get in my 8 min average for the back 2, and again, was a few seconds ahead of goal pace for the tempo portion. Afterward came a good stretch sessions and 50 leg swings.
First 2 mi. : 16:08
Tempo 2: 13:24
Last 2: 15:52 (or something close to that; splits not exact)
Call me crazy, but I enjoyed this one! How often can you do this in Southeast Texas?
Weekly plan called for a 6-miler with 2 miles at race pace bookended by 2 at 8:00 pace. I have always wanted to run with snow on the ground so I layered up (makes for a harder workout?) in a hoodie, Aggie beanie (still wearing it proudly despite the year they had), tights and channeled my "inner Sara Palin", sans accent! I was not sure if I would be able to hit my paces exactly, but I did the best I could with the route I mapped last night.
The scenery around town was beautiful, roofs and cars were covered, and the snowy interlay within the pines made it an aesthetically pleasing run amidst the 30 degree temps. It took a good 20 minutes, or well into my tempo pace portion to get comfortable and loosen up the legs. From what I could tell, I was able to get in my 8 min average for the back 2, and again, was a few seconds ahead of goal pace for the tempo portion. Afterward came a good stretch sessions and 50 leg swings.
First 2 mi. : 16:08
Tempo 2: 13:24
Last 2: 15:52 (or something close to that; splits not exact)
Call me crazy, but I enjoyed this one! How often can you do this in Southeast Texas?
3 comments:
Tuesday, December 9, 2008
Tapering Intervals
Today called for 4 x 400 repeats at goal (6:40) pace with a one-mile easy warm-up and cool-down. According to Bill, this is a workout designed to "set me up" for the weekend.
It was nasty out there this morning. It was warm (which I didn't mind) and super-humid (which sucked). However, I took off at an 8ish/mile pace down Sam Houston Ave. to Prichitt Field's track, which is about a mile and a quarter from my place-convenient, yet it made me go a tad over the original workout plan.
Goal pace for each 400 was 1:40. Here are the actual splits:
1. 1:38
2: 1:35 (needed to slow down some)
3. 1:40 (that's more like it!)
4: 1:37
In between: 400m recovery
1.5 mile run home & shower-yay!
Total: 4.50 miles
My average was a little under, but given my training habits, I stuck to the plan satisfactorily. So far, the taper is going well, my legs felt pretty snappy this morning and I was a little less tired going into work this morning.
Easy 3 and good, solid core workout tomorrow.
It was nasty out there this morning. It was warm (which I didn't mind) and super-humid (which sucked). However, I took off at an 8ish/mile pace down Sam Houston Ave. to Prichitt Field's track, which is about a mile and a quarter from my place-convenient, yet it made me go a tad over the original workout plan.
Goal pace for each 400 was 1:40. Here are the actual splits:
1. 1:38
2: 1:35 (needed to slow down some)
3. 1:40 (that's more like it!)
4: 1:37
In between: 400m recovery
1.5 mile run home & shower-yay!
Total: 4.50 miles
My average was a little under, but given my training habits, I stuck to the plan satisfactorily. So far, the taper is going well, my legs felt pretty snappy this morning and I was a little less tired going into work this morning.
Easy 3 and good, solid core workout tomorrow.
2 comments:
Sunday, December 7, 2008
Sunmart
No, I did not run in it this year, but I did make it out to chilly Huntsville State Park to check it out and cheer people on. This was one of the first races that I was solely a spectator for, and I found it enjoyable. Roger Soler and Co. had a pretty impressive setup down by the lake, as necessary for those admirable individuals covering mileage in one day relative to what I do on one week! And I don't think I scrimp much on weekly miles!
For the most part, I watched the runners complete their first loops. Many "usual suspects", such as Niki, Ken, Norman (looks like he's turning into a fine ultrarunner), and Misty, et al were hitting the trails. Everybody looked strong and as if they were enjoying a good running day.
I had a good time chatting and planning out next weekend's race with Jon, Bill, and Debbie-I'm excited about it coupled with a twinge of nervousness-from what I hear, if you aren't at least a little apprehensive, you probably don't care.
My training calls for tapering this week and I know it's gonna drive me nuts, but at least I have it all on paper, giving me a concrete plan. Looks like I may get to sleep more-which at this stage is probably just as good as training! (besides I could use a little more of it!)
Yesterday I put in 12 on the roads, with 4.5 at an easy pace followed by 2 miles at goal pace, only to back it down to an easy pace for the duration of the run. Besides it being exceptionally dry out, the conditions were nice yesterday. I nursed the Cytomax a little more diligently to stay hydrated. Tomorrow is an easy 5 on my familiar town loop.
The week looks as if it should be fairly relaxing, all my courses will be wrapping up this week, I think I just may make it through this insane semester!
For the most part, I watched the runners complete their first loops. Many "usual suspects", such as Niki, Ken, Norman (looks like he's turning into a fine ultrarunner), and Misty, et al were hitting the trails. Everybody looked strong and as if they were enjoying a good running day.
I had a good time chatting and planning out next weekend's race with Jon, Bill, and Debbie-I'm excited about it coupled with a twinge of nervousness-from what I hear, if you aren't at least a little apprehensive, you probably don't care.
My training calls for tapering this week and I know it's gonna drive me nuts, but at least I have it all on paper, giving me a concrete plan. Looks like I may get to sleep more-which at this stage is probably just as good as training! (besides I could use a little more of it!)
Yesterday I put in 12 on the roads, with 4.5 at an easy pace followed by 2 miles at goal pace, only to back it down to an easy pace for the duration of the run. Besides it being exceptionally dry out, the conditions were nice yesterday. I nursed the Cytomax a little more diligently to stay hydrated. Tomorrow is an easy 5 on my familiar town loop.
The week looks as if it should be fairly relaxing, all my courses will be wrapping up this week, I think I just may make it through this insane semester!
4 comments:
Thursday, December 4, 2008
Cold weather = Not-so-easy run!
Ok, I'll admit it that I was a wuss this morning! (I am a native South Texan, after all!) Today was 10-mile Thursday, and I knew this one could turn out to be rough. As I headed out the door I checked the weather, registering at 34 degrees at the University (of which I live a half-mile away from). I had my tights, arm warmers, windbreaker, and gloves on for this one, and I still was not able to get comfortable with the temps...definitely frustrating.
With a burning face and losing dexterity by the minute, I started a little self-negociation. I decided that if I could make it one more mile on pace, I could head to the treadmill for the last 3, using a 1.5% incline to compensate somewhat for the improved conditions. My rationalization was that it was better for my muscles that I am safeguarding for the 30K. Being true to my word to myself, I finished my 7th mile and headed in. After fumbling around with fingers that only half-worked, I got the treadmill going and set at an 8:00 mile pace and continued for the last 3.
Despite the elements, I accomplished the pace and distance I wanted to get in this morning-can't always get the exact workout you want! Perhaps changing the route up could distract me from the cold in the future? Better outerwear? Who knows.
Breakdown:
10 miles total
7 outdoors: 1st mile warmup @ 9:00; rest at 8:00.
3 indoors: 8:00 pace.
With a burning face and losing dexterity by the minute, I started a little self-negociation. I decided that if I could make it one more mile on pace, I could head to the treadmill for the last 3, using a 1.5% incline to compensate somewhat for the improved conditions. My rationalization was that it was better for my muscles that I am safeguarding for the 30K. Being true to my word to myself, I finished my 7th mile and headed in. After fumbling around with fingers that only half-worked, I got the treadmill going and set at an 8:00 mile pace and continued for the last 3.
Despite the elements, I accomplished the pace and distance I wanted to get in this morning-can't always get the exact workout you want! Perhaps changing the route up could distract me from the cold in the future? Better outerwear? Who knows.
Breakdown:
10 miles total
7 outdoors: 1st mile warmup @ 9:00; rest at 8:00.
3 indoors: 8:00 pace.
1 comment:
Wednesday, December 3, 2008
1200s
Hit the track this morning for the Wednesday speed jaunt. Today I completed 3x1200 repeats. I actually enjoy this workout somewhat-these are challenging, but the workout seems to always go by quickly. Not to say, however, that it does not hurt, the last 200-400 meters take some self-encouragement!
Also today I did a light full body strength workout using the Swiss Ball and FreeMotion cables.
Workout Breakdown:
2.5 mile warmup
1st 1200: 4:10 (a little fast, perhaps?, did not seem to hamper the others)
2nd 1200: 4:25 (just the pace I wanted)
3rd 1200: 4:15
400m recovery in between each
1.5 mile cooldown: 12 minutes
Odd speed trend today, first one fastest, which is typical of me (and I'm working on) second slowest, followed by a faster last 1200. Felt good after this one, I thought this was a fairly solid workout.
Also today I did a light full body strength workout using the Swiss Ball and FreeMotion cables.
Workout Breakdown:
2.5 mile warmup
1st 1200: 4:10 (a little fast, perhaps?, did not seem to hamper the others)
2nd 1200: 4:25 (just the pace I wanted)
3rd 1200: 4:15
400m recovery in between each
1.5 mile cooldown: 12 minutes
Odd speed trend today, first one fastest, which is typical of me (and I'm working on) second slowest, followed by a faster last 1200. Felt good after this one, I thought this was a fairly solid workout.
1 comment:
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