Adrienne Langelier Racing

Quite a week it has been. It seems I have been all over the map either training, attending meetings for various purposes, family time, and getting my summer squared away. Needless to say, I have had a bit going on, but that's how I like it. Today's objective was just to clear my head and enjoy the run.

After yesterday's progressive 11-miler (just over, actually), I had the option of a 5ish mile easy run today. I always have trouble turning down "optional" running, so off this morning I went (sans Garmin!). I chose a familiar route, focused on keeping it enjoyable, and listened to some tunes. Of course, it was followed up by some good stretching. I came up with a playlist I find upbeat but not too hardcore. It ranges from the supremely cheesy to substantive, in my humble opinion!

1.) Call the Police-James Morrison~Looove him!
2.) Bad Boys for Life-P. Diddy (or whatever he is nowadays)
3.) Believe-The Bravery
4.) Gives You Hell-The All-American Rejects (random factoid: I once went to church camp with their ex-drummer...how's that for obscure!)
5.) Live Your Life-T.I. w/ Rhianna (perfect rhythm, listened to it 2x)
6.) Diamonds on the Floor-Rob Thomas
7.) The Dynamo of Volition-Jason Mraz
8.) Light On-David Cook
9.) Are You Gonna Go My Way-Lenny Kravitz

Other notable workouts this week consisted of:
Yesterday: 11: 1st 5 @ 7:59, next 2 @ 7:20, last 2 @ 6:50; easy pace for last couple miles-it was getting hot in a hurry!
Wednesday: New repeats concept from the coach: 3 x 2400's. Predicted in 9:30-10:00/ea. Actual: 9:24, 9:16, 9:20 with 800 slow recovery in between. Not too bad, I would be willing to do again!

After a conversation with my running friends the other day, the topic of personal goals and limits was broached. Why are some athletes (or individuals for that matter) more successful than others? Often this happens when relative talent levels are nearly the same. There has to be another piece in reaching our best. The question becomes, what exactly is "your best"? How far or fast can you really go? It seems this lies within the confines of your mind. Mental strength is often as if not more pivotal than physical strength.

Of course one's potential has it's limits, and it is in testing these limits we learn about ourselves. Achieving that one little thing you thought was just out of reach can lead to a breakthrough: telling yourself "yes, maybe I really can do this" can open yourself up to achieving things you thought were reserved for those with "more ability". An example is somebody who thought running was impossible for them getting out there for their first mile. The first mile turns into a first race, the first race becoming one of many. Funny how "I can't", or "I don't know" becomes "I will". If one begins to believe in oneself, those blurred limits become raised, freeing you to make things happen.

I know from my own experience that in taking risks and pushing those self-imposed boundaries I have been able to do things I thought were possible for other, better athletes. In making myself my own competitor and asking "why not me?", I have been able to raise the bar for myself. If one were to ask me a few years ago if I would ever run a marathon, I would have just laughed. I could go on and on with examples of individuals I know who do inspiring things and push the limits (ultrarunners, for example). My heroes and inspiration are those who decide to pursue their own
best, denying their self-imposed boundaries.

This jumbled discourse leads to the question: If we choose to say "no" to ordinary and begin to believe, what are we as individuals capable of?

What-a-weekend! I think I'm finally sick of seeing my family (...just kidding)! This past weekend I put in over 20 miles on my new shoes and too many to count on the highways with the rest of the family. Busy as it was, I had a great time. The adventure started in Sugar Land, then to San Marcos, Medina (if you have not heard of it, it is b-e-a-utiful!), San Antonio, and back to the Houston area. I think that covers it! Why must Texas be such a huge state!?

Staying in a little townhouse for the most of the foray brought the challenge of getting up early enough, quiet enough, and putting in my long run all before the festivities begin. I gave myself brownie points for having the motivation to get up at 5:30 Saturday morning and head out for a hilly, yet cooler training run. I'm sure I have already mentioned that I always enjoy doing runs in San Marcos, it is nice to look at, less humid, and really hilly. I did a scenic 12 miles, sans music, and took in both downtown and backroads. I stopped to refill my bottle right next to the Balcones Fault, which was neat.

Needless to say, I was a bit gassed at the end of what was a full day. I spent the rest of it hanging out by the Medina River listening to music and catching up with people I have not seen in a while.

Like I mentioned above, I picked up a new pair of training shoes recently. I did a head-to-head comparison of with my current Mizuno's with the Adidas Boston. While I have been a longtime Adidas skeptic, I tried them on and had to have them. The Wave Precision 9's felt like boots next to these "foot Lamborghini's"! What I like about them is that they are super-neutral (good for some tastes and types but not all), light, flexible, and feel the same at the beginning and end of a run. Not a bad name for a shoe either! :)

Hope everyone had a fun and safe Memorial Weekend.

Even though I am not spending any time on campus, whether that be in class or my office, I feel as if I've been on the go for most of the week. Not a problem, though, for a girl who likes to stay busy. The last two days have mostly consisted of a resume-sending and contacting frenzy. It is just a matter of time before a position sticks. I am learning that the transition into the field involves a process (as life is itself) and patience is a virtue.

Since the 25k race on Saturday, my running has been easy and I am allowed more breaks in my usual training schedule. Sunday I felt good enough to put in an easy 4-miler on the treadmill (no more "nature's staircase" for the time being!) and another easy 4ish on Monday, with only my RoadID in place of my watch. I have been surprised at the relative ease of recovery. To supplement my easy runs, I added a 30-minute swim after some light weights yesterday instead of a run.

It is now Wednesday, and true to form, track day. I was not sure how I would respond after Hog's Hunt. I am traveling for the rest of the week, so I had to get it in early today, resorting to the granite track in the middle of town versus SHSU's stadium (so I guess they close it down for break??). Once I reached the appropriate destination, warmed up, I let some mile repeats fly.

Predicted workout:

1 mile W/U at 8:30
3 x 1 mile w/ 800 recovery jog (range from 7:00 down to 6:30 progression)
.5 mile C/D

I went by feel, still trying to be somewhat cautious in the energy dept. Luckily, awesome weather paired with my waring my flats made for a great workout: I finished my miles in 6:51, 6:27, and 5:56. With the exception of maybe the last lap of the 3rd mile, I felt great out there today. I cooled down an extra mile before heading in and the workout was followed by a nice recovery meal and a massage by Julie (whom is posted in the corner now). Fun times.

Now that I am over my killer effort headache (I hate how those sneak up on me), I will share my second running of the Hog's Hunt 25k. I ran it last year in 1:57 and liked the event. I came in with the goals of shaving some time off my previous and defending my 1st Female status. When it comes to local races, I am always motivated to come in and do my best.

Last year the race was run in April, making the morning temps considerably cooler than a morning in mid-May such as today. For insurance, I made sure and popped a couple Endurolytes to avoid as much heat degradation as possible. I also sported a strapped water bottle and a couple of gels; knowing I have more than enough fuel is something I have learned from previous races.

1st 5 miles: I arrived during the opening mile of the 50k portion (I admire those athletes, for I am not that hard-core!) and got situated at TWRC's tent. There were lots of familiar and smiling faces, so I knew it was going to be a fun day! I warmed up a bit and looked around to see who was running and what the potential competition would look like. The start was smooth and I took the lead for the first mile (a 6:48 split) before I was overtaken by the leader. I was looking to slow up and get into a rhythm, so I let him slide by. After the turnaround and a brief conversation with him, the second place finisher took off. Comfortable with my pace and position in the race, I put it on autopilot for a while and cheered the other racers coming up on the out and back with a slurred "g'job"! I completed the first 5 miles of the race in :34ish, ready to start the root-climbing and twists and turns of the next portion.

Miles 5-10 I dealt with some of the most difficult terrain, I had to work to maintain my targeted pace. I was also basically alone for most of this stretch. I did not, however, get off course this time! The back fenceline of Huntsville State Park has some of the most challenging parts on the trails. It not only has hills, but tree roots and turns to challenge us. After I got through a part that was basically nautre's version of stair climbing, whipping around the turns became kinda fun. I was beginning to see some 50k runners, notably Karen (my favorite ultra-woman!) and her group re-hydrating and smiling at a water station at mile 11 or so. We cheered each other on and I headed through the swamp.

The last portion was a welcome sight, I was beginning to experience some fatigue, but managed to maintain pace. This included my favorite part of the course, where we all run by the lake. For entertainment (more like dissociation), I watched some of the boats go by. My gelpack registered at that point and I had a nice energy surge for the last few miles. Winding my way through the rest of the course I kept checking my Garmin to see if I was in range of my targeted time of 1:50-I was within the last 2 miles of the course and it looked as if it may be possible...

With bugs plastered to my face, my shoes getting heavy, and working at a 6:30ish pace I headed to
the clearing towards the finish. When I saw Bill and my other clubmates, I gave it a final kick. My clock time was 1:51, a 6-minute improvement from last year! I also managed to move up in the standings with 3rd overall, versus 9th overall previously. I also recieved 1st Female for the second year in a row!

After recovering, I spent a few hours chatting with everyone (it was great to see all of you, running or spectating) and cheering runners in. I have to give props to Norman Langwell, for again demonstrating selflessness on the course, Lavonne for finishing her longest race to date, and everybody at the 7Hills aid station for doing a super job! Of course Coach was his always- supportive self!

This is turning into a novella of a post, so I will wrap it up here: fun race, good peoples, and a satistying performance.

According to Bill, yesterday's track workout was a set-up for the race this upcoming Saturday. I think I'm beginning to understand the concept: it is not a "workout" per se, but just a "gentle rousing" of the fast-twitch muscle fibers without exhausting you for the event. I have to say I agree with the concept, as today I am not exhausted but excited and ready to get out there for the longest race (or run for that matter) since, well, the Houston Marathon. After last weekend's smooth 13-miler, it shouldn't be too much of a problem.

The workout was enhanced by a thorough massage by Julie D. (welcome back!).

Workout:
1 mile warmup and cooldown
Planned: 4-6 x 400 in 1:30/90 sec. recovery
Warmup: 1.5 miles; splits: 1:21, 1:19, 1:22, 1:20, 1:19, 1:18. I tried to stay as relaxed as possible on these and it paid off. I was pleased with these times and not too tired. Followed up with about a 2-mile cooldown.

Today called for an easy 6 at 8:30. I almost accomplished that feat by running 6.2 in 8:14...still well under threshold!

Hog's Hunt is 2 days away-good luck to all those running!

It's about time I change this thing up a bit!

With internship out of the way, I'm enjoying a relatively easy week running and work-wise. Just put in an easy 7 miles this morning at about an 8 min. average; one of those runs you think about anything and everything. Helps pass the time on the hills!

Wishing everyone a good week.

I've had one of those weeks where the workouts just seem to go just how they need to. Training Peaks (or the guy behind it:)) keeps progressively throwing in new paces and distances, and I initially look the fast and long days and think "will this one hurt, and if so, how much?" Then I think of all the positive things that have come out of putting in these relatively difficult hours- there's some sports psychology for ya!-and go hammer it out.

Mon.: the usual easy 7 at just over an 8:00 pace.
Tues: Off on the running front, but my regular core, upper body, and stretching routine. This is probably my least favorite, I am more of a "road rat" than a gym rat!
Wed: Track workout (see previous post): 14 x 200; not my fastest track work, but happy to get though that training load in the heat.
TH: Another easy 7 at 8:05.
Fri: Nothing!
Sat: 13 miles total. 12 mile semi-progressive run: average 7:35. Splits ranged from 7:59, down to 6:33 for the last mile. I ran this one on the course used for the Lakes of Williams Ranch 30k, technically I did my own little "Sugar Land 20k". It was nice to head Palm Royale Blvd. once again, it was different to be out there in warmer temps and with (many) less runners. I have recent positive memories from that particular place. The one thing I like about that route is that I find it easy to get comfortable gliding along the long straightaways. If you like architecture, the views are pretty nice as well.

The long run felt awesome today! Hopefully this bodes well for a week from now...

Besides a couple football guys running sprints with parachutes (I don't envy them!), I did a solo workout at the University track yesterday evening. This one called for 12 x 200's with 100m recovery jog in between. Sounded challenging....

Actual workout:

1.5 mile warmup/8:30 pace
14 x 200; times ranged between :32 and :43 (finding the right pace was a tad tricky) w/100m recovery
1 lap recovery in between sets of 3 200s (pace: ???)
2-mile cooldown 8:30 pace

After doing all my sets, I had a little left over, so gutted it out and put my extra ones in in :37 and :38. Even though it hurt going through the sets, I jogged home with the sense of accomplishment that often comes after track. I have never put in sets like these before, so it was definitely a challenge, especially in the 5 pm Huntsville heat- the big, cold glass of recovery Muscle Milk was more enjoyable than usual!

Since it's still raining as I await my long run this morning, I will share my latest relay experience....

I did not know what exactly to expect getting to Rice Stadium yesterday afternoon. I had not actually met my teammates yet, but was privy to their speed. Our savvy "organizer" said our team, The Mixed Alliance, would be solid- and he definitely did not bend the truth. After hanging out at the BARC tent with Bill and Joe for a bit, we had our introductions and got our warmups in. My favorite quote of the day was our first leg (as I was the second) telling me as we passed in warmup :"Remember what I look like!". Good thing I'm pretty good with names and faces!

The race itself was neat, although a little toasty in the 3pm Houston heat. We started and exchanged near the 50-yard line inside Rice Stadium, with lots of loops and twists in between exchanges. I liked the comparison someone made between the course and Formula One Racing.

Our first leg got off to a fast start, giving us an early lead, sooner than I expected, it was go time for me. I had a little misstep at the handoff, running on the wrong side of the cones. I guess I did not have a visual example to follow!

I took off fast at about a 5:30-5:45 pace and tried to hold it out. I was passed by one of the men's teams, but nobody else. I was not going to let anyone else by if I had anything to do with it! First loop I completed in 5:45 (not bad), but the heat was beginning to get to me as I headed back out to the parking lot loop. I held it together, slowing to about a 6-minute pace, looped again around the stadium concourse (which also was pretty cool) and passed the baton off. We were in second overall after that I believe. My 2-mile split was about an 11:57ish, a 5:54 pace according to the watch.

Two (strong) legs later, we watched an awesome finish, with our last guy sprinting out the finish with our Master's team. The final time for 8 total miles was 42:38 (I think), 5:38 pace. This was good for First Place Mixed Team! Formula one speed to go with the course! No longer strangers, we all socialized a bit during the HARRA party and received our awards. I was glad to be invited and be able to participate and get the win yesterday, Al Lawrence R.C. put on a good event. My only change I would like to see would be more fluid availability near the start and finish.

Now for that long run....