Once again, I am encouraged at the end of this week by how well training has been going. Yesterday capped off a 56 mile week with a 17-miler that began shortly after 5am. If you would have asked me even a year ago if I were willing to do such a thing, I probably would have said: no way! Maybe it's just getting older and wiser-lol, but I'm enjoying the early starts. Even better is that I get to train with Melissa (who by the way ran the farthest ever for her to date yesterday) and Bill supportively riding alongside providing some pacing and even more conversation. We finished a relatively easy 16.9 yesterday in just over 2 hours and the last mile we brought it in pretty fast.
Wednesday night track was a pleasant surprise. My "nasty" workout, while definitely not easy, was more manageable that I had originally pictured. Predicted were 3 sets of 1600-800-400, with 400 recovery. I hit all my prescribed times and paces, being pretty happy with mile times of 5:48, 5:49, and 5:50 (positive splits, oops!). The 800s were all in the mid-high 2:40's and my 400s were 1:22 or below. Unfortunately, I don't exactly remember all my times on this one. After the workout I talked running with Jon and Bill and probably grossed them out a bit with my postworkout meal of brown rice sushi (mmmm...)!
The Huntsville Half Marathon is now within about 3 weeks and most of the work beforehand will be race-specific; working on goal pace, trying to find some hills, and resting accordingly-which I am finding to be a tricky thing as an early career-therapist! No rest for the weary, but I am just fine with that.
Sunday, September 20, 2009
The Running Community: A Unique Institution
A nice Saturday started out with my eyes opening just before my alarm was to sound at 4:30 AM. Some may find this behavior unusual and absurd, however, speaking for myself and many others I know, this behavior is normal and often encouraged.... We are the running community of the world, a unique and driven subculture that understands that sleeping in is overrated. Seeing a sea of blinkies long before sunrise heading up and down Woodlands Parkway and Flintridge is a pleasant sight-with only the occasional car: individuals of all paces pursuing goals and bettering their health. I think that is a very cool thing. I feel more normal at that time of the week than any other.
The latest early adventure was a bit of a "redemption" workout for me. It was time again in my training schedule (half marathon at the moment) for the progressive long run. If you read any of last month's posts, I mentioned one that did not go as I would have liked; much to my own chagrin. I headed down to The Woodlands with Bill early to meet up with Mike and Melissa for a 12-14 mile fast finish long run. The workout was extended by choice to 15 miles with the first 8 easy and taking the pace up to a 6:25 average for miles 8-11 and 6:13 for mile 12 (at last: redemption!). The last 3 miles I put in easy, chatting with Mike (whom I now owe a Starbuck's or two), who's set up for a great upcoming St. George Marathon.
While I would have loved to have done the Toughest 10k and get into the On The Run fold immediately, this scheduled workout took care of a couple small psychological factors. Note: On The Run should be getting some of my (hopefully) best stuff very soon. *Congrats to the winners and everyone who ran yesterday morning!
The run was followed by a visit by my mom and sister for a "girl's weekend" of sorts. All in all, it was all worth getting up early for!
The latest early adventure was a bit of a "redemption" workout for me. It was time again in my training schedule (half marathon at the moment) for the progressive long run. If you read any of last month's posts, I mentioned one that did not go as I would have liked; much to my own chagrin. I headed down to The Woodlands with Bill early to meet up with Mike and Melissa for a 12-14 mile fast finish long run. The workout was extended by choice to 15 miles with the first 8 easy and taking the pace up to a 6:25 average for miles 8-11 and 6:13 for mile 12 (at last: redemption!). The last 3 miles I put in easy, chatting with Mike (whom I now owe a Starbuck's or two), who's set up for a great upcoming St. George Marathon.
While I would have loved to have done the Toughest 10k and get into the On The Run fold immediately, this scheduled workout took care of a couple small psychological factors. Note: On The Run should be getting some of my (hopefully) best stuff very soon. *Congrats to the winners and everyone who ran yesterday morning!
The run was followed by a visit by my mom and sister for a "girl's weekend" of sorts. All in all, it was all worth getting up early for!
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Sunday, September 13, 2009
50-Plus
Fifty-five miles, give or take, was what worked in this week. Even coming off my PR 10k race last weekend, I think this week was consistent and solid. It was really nothing special-just some good quality base running; with some 600 repeats mixed in somewhere. I capped off this weekend with a long run with Melissa in arguably gross conditions (had a good time nonetheless) Saturday morning and a treadmill recovery run this morning.
Given the steady increases in mileage over the next few months, I have really began to be even more cognizant about self-care; making sure to do the little things I often blow off. In addition of the habits I already practice, I am trying incorporate more consistent recovery and preventative practices, as they will soon become imperative. I have taken a couple ice baths this week-after the tooth-grinding ache I feel during these, they actually become bearable (I recommend simultaneously sipping hot green tea for warmth/extra benefit).
Another addition is taking in more inflammation-buffering foods, especially Flaxseed-I just bought a bag of the real thing. While not particularly tasty, the texture is not too bad in my breakfast oatmeal. Nutrition never ceases to fascinate me!
The part that needs the most work and is relatively tricky with my current schedule and demands is getting enough sleep. In psychology we advocate for manageable goals; therefore I have the small goal of getting in at least 2 naps per week.
In short: greater workload calls for greater recovery. The better the recovery, the better the chance to be successful. That is my thesis statement for the week!
I look forward to a challenging week ahead: Wednesday's workout is 6 mile repeats at Half-Marathon goal pace and Saturday is a chance at long progression run redemption. One thing is for sure: there will be ice!
Given the steady increases in mileage over the next few months, I have really began to be even more cognizant about self-care; making sure to do the little things I often blow off. In addition of the habits I already practice, I am trying incorporate more consistent recovery and preventative practices, as they will soon become imperative. I have taken a couple ice baths this week-after the tooth-grinding ache I feel during these, they actually become bearable (I recommend simultaneously sipping hot green tea for warmth/extra benefit).
Another addition is taking in more inflammation-buffering foods, especially Flaxseed-I just bought a bag of the real thing. While not particularly tasty, the texture is not too bad in my breakfast oatmeal. Nutrition never ceases to fascinate me!
The part that needs the most work and is relatively tricky with my current schedule and demands is getting enough sleep. In psychology we advocate for manageable goals; therefore I have the small goal of getting in at least 2 naps per week.
In short: greater workload calls for greater recovery. The better the recovery, the better the chance to be successful. That is my thesis statement for the week!
I look forward to a challenging week ahead: Wednesday's workout is 6 mile repeats at Half-Marathon goal pace and Saturday is a chance at long progression run redemption. One thing is for sure: there will be ice!
1 comment:
Thursday, September 10, 2009
The Psycho Runner
Whether we' re ready or not, Fall racing season will soon be in full swing. I am in the middle stages of planning my race schedule, and it is beginning to look like a busy, fun, and ambitious campaign. As I process these plans with the coach and others, I have hills to climb (in a figurative and literal sense) but greatly anticipate whatever comes. These past few days have brought increased satisfaction with my 10k performance, an official Boston 2010 registration (I saved two copies of my registration receipt-one just may go on the fridge:)), and a great, controlled track workout. Last night those who will not be running the Rochester Marathon sent Bill C. off with many well wishes-I dug out my "Psycho Runner" tee, made with care by my aunt who headed up the "Psych Ward" cheering section that brought me some good vibrations in Houston this past year. The way I see it, and not just because of my occupation, is that it's good to have a little 'psycho runner' in you-you never know when you'll need it! (I apologize for being politically incorrect.)
I finished my 9ish mile track workout last night in the dark. I was coming off a not terrible, but difficult day; this in the long run helped me focus and knock out 12 600m repeats. Each was between 2:06 and 2:13 with a 90 second recovery period, which proved to be just enough. I felt great during and afterward. I could have done without a bat flying near my head at cooldown, however!
That's about all the depth I have today, but in closing, I wish everyone going up to race in New York this weekend good luck-your training will serve you well! Let the fun begin.
I finished my 9ish mile track workout last night in the dark. I was coming off a not terrible, but difficult day; this in the long run helped me focus and knock out 12 600m repeats. Each was between 2:06 and 2:13 with a 90 second recovery period, which proved to be just enough. I felt great during and afterward. I could have done without a bat flying near my head at cooldown, however!
That's about all the depth I have today, but in closing, I wish everyone going up to race in New York this weekend good luck-your training will serve you well! Let the fun begin.
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Saturday, September 5, 2009
Another Purple Monkey
Fun race with a funny name and a good cause in a small town. That basically sums up the Beneezy Purple Monkey Fun Run in Alvin, which I took on for the second time this morning.
I had a range of ideal times to hit today, with the slowest/softest being breaking my current best from Brenham, 39:45, to thundering in at 37:30-yeah, a broad window. As race day got closer, I became increasingly sold on 37:45ish. Whatever the conditions or the result, my training with Bill and Co. had set me up for a good race.
I rode down with the coachest with the mostest (not a real term, but what the heck!), arriving at 6 am, plenty of time to get my packet, socialize and strategize a bit and start a good warmup. The 7:30 start time came in a hurry, the horn sounded and we were off on the flat double-loop course. I planned on starting hard to get to the front and then leveling out at a 5:55-6:05 pace. For the first two miles, I averaged just under that, not bad for a reforming rapid-starter. I felt good at the start, it was more humid than the weather had originally forecasted, but was still in the mid-70's.
I hit the first 5k in about 18:40 or so, and was in place as the first female overall for both distances, which was kind of cool. Circling around the purple monkey pylon I headed down the long straightaway for my second loop. Meanwhile, it was getting warmer and more humid, and my usual profuse sweating was beginning. Miles 3 and 4 were the most trying, as my pace began slipping to 6:12-dang it! I gathered myself some for the last mile and glanced at my watch- 36:something- and thought I could still break 38:00 I was beginning to go into oxygen debt as I put on the accelerator towards the finish, veering to the wrong side due to some slightly confusing signage and finish instructions. I saw my original goal slide by as the clock struck 38:00, threw the hammer down, and still finished over 90 seconds better than my PR 38:09!
At first, in my slightly O2 deprived mind, I was somewhat disappointed, however, I set both a personal and course record on this relatively new young race. As the morning went on, I became more satisfied with my effort. The sub-38 is a new project for my next race at this distance. Runners-we're seemingly never satisfied!! :)
After the race I hung out with Bill and my parents who came from Sugar Land to watch. I like to run good times when they come out to make it worthwhile for them. I also had the pleasure of meeting and picking Chris Layman's brain after the awards ceremony. He is a Brooks-sponsored runner and was gracious enough to answer some of my questions about the "next level".
As a recap: Chip Time: 38:09; about a 6:07 average pace, according to my Garmin. Next up: Half-Marathon -but for now, I will enjoy the rest of Labor Day Weekend.
I had a range of ideal times to hit today, with the slowest/softest being breaking my current best from Brenham, 39:45, to thundering in at 37:30-yeah, a broad window. As race day got closer, I became increasingly sold on 37:45ish. Whatever the conditions or the result, my training with Bill and Co. had set me up for a good race.
I rode down with the coachest with the mostest (not a real term, but what the heck!), arriving at 6 am, plenty of time to get my packet, socialize and strategize a bit and start a good warmup. The 7:30 start time came in a hurry, the horn sounded and we were off on the flat double-loop course. I planned on starting hard to get to the front and then leveling out at a 5:55-6:05 pace. For the first two miles, I averaged just under that, not bad for a reforming rapid-starter. I felt good at the start, it was more humid than the weather had originally forecasted, but was still in the mid-70's.
I hit the first 5k in about 18:40 or so, and was in place as the first female overall for both distances, which was kind of cool. Circling around the purple monkey pylon I headed down the long straightaway for my second loop. Meanwhile, it was getting warmer and more humid, and my usual profuse sweating was beginning. Miles 3 and 4 were the most trying, as my pace began slipping to 6:12-dang it! I gathered myself some for the last mile and glanced at my watch- 36:something- and thought I could still break 38:00 I was beginning to go into oxygen debt as I put on the accelerator towards the finish, veering to the wrong side due to some slightly confusing signage and finish instructions. I saw my original goal slide by as the clock struck 38:00, threw the hammer down, and still finished over 90 seconds better than my PR 38:09!
At first, in my slightly O2 deprived mind, I was somewhat disappointed, however, I set both a personal and course record on this relatively new young race. As the morning went on, I became more satisfied with my effort. The sub-38 is a new project for my next race at this distance. Runners-we're seemingly never satisfied!! :)
After the race I hung out with Bill and my parents who came from Sugar Land to watch. I like to run good times when they come out to make it worthwhile for them. I also had the pleasure of meeting and picking Chris Layman's brain after the awards ceremony. He is a Brooks-sponsored runner and was gracious enough to answer some of my questions about the "next level".
As a recap: Chip Time: 38:09; about a 6:07 average pace, according to my Garmin. Next up: Half-Marathon -but for now, I will enjoy the rest of Labor Day Weekend.
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