Adrienne Langelier Racing

231 miles for the month of November, edging out September 2008's 230. I enjoy hitting these little training milestones as I watch the average weekly mileage go up. It is encouraging that a 60ish mile week, my new normal, feels like a 40-mile week used to- I have come a long way, and still have a ways to go.

Today called for 6 miles in 8:-8:30for first 2, then 6:20-30 for the next 2, and then 8:00 pace again. Actual workout: 2 in 8:20, 2.25 in 6:20, 2.25 in 7:53. (6.5 mi); PM run-easy on treadmill: 2.5 in 8:27.

Tomorrow: Easy 4-5.

The process is just as exciting as the outcomes....

Last year was my first-ever Thanksgiving race, and I decided I liked them so much I would do another one this year. This time I was on the North side of Houston, running in the Run Thru the Woods 5-Miler starting at the Mitchell Pavillion.

There were several reasons for me choosing this race over the others in the area this year. One being I was afforded the opportunity have a waived entry fee. Other reasons included being able to cheer on my boyfriend and fellow clubmates; there were lots of us out there. Lastly, I knew this one was going to be a challenge and not come easy. This race had 5500 participants and historically draws some top talent from the both Houston and surrounding areas. I had to conveniently forget that I was coming off a 20-miler on Saturday plus a pretty heavy training week. I can use this experience as a benchmark in my quest to become a better, more formidable runner.

I arrived with plenty of time to spare to pick up my packet and warm up. Warming up proved to be a tricky thing, for I had trouble deciding exactly what to do wardrobe wise in the lower-40 degree temps: should I wear the arm warmers? Keep my warmups on? Wear gloves? I nervously fumbled around with my gear for a while before getting it together to warm up, passing friends and waving along the way. I did settle on arm warmers (which were neon yellow) and gloves, I also sported my brand-new Brooks T6 Racers-nice. I probably looked like a rainbow out there-at least I was warm! I was able to focus upon getting to the line, alongside some of Houston's elite such as Sean Wade, Steve Mangess, Gerardo Mora, Adam Davis, Rice's Nicole Mericle, and Olympic Trialist Melissa Cook. Stacked field? I'd say so. Time to give it a go....

I took off too fast, at about a 5:10 pace and knew my fitness was not ready for this, as I wanted to maintain a 5:50ish for the 5 mile course. I was able to settle down after Melissa Cook easily overtook me and most of the male field. I also saw ran near Nicole (who appeared to be having an easier time than yours truly) for the next couple miles. I went through miles 2 and 3 feeling relatively comfortable at about a 5:45 pace-not too bad. Mile 4 the 20 miles was starting to register, plus the fast start, but the cheering from the Bill Crew's Remission Run cheering section and Kim Hager kept me going.

Upon traversing the Lake Woodlands overpass one last time, I checked my watch and saw that I had time to break 30:00, my goal time. Turning down Six Pines I gave it one last kick-I was pretty tired by then. I experienced a little disappointment at first when I saw my sub-30 tick away on the clock. I surged through the chute, stopped my Garmin and saw a 30:05 for 5.2 miles...regardless of the GPS discrepancy, the course was long-no wonder! The good news was that I had finished Third Overall Female, received a nice award and was in great company with Cook and Mericle. I also PR'd by about 45 seconds and got some good racing experience. I was also happy to hear that my training partners, Melissa and Mike had run solid times as well. Melissa ended up with 2nd in her age group.

Afterward it was off to Sugar Land for family time. This was definitely the way to start the holiday. I will likely be running this race again.

Next up is a slightly easier training load for the week, not counting 16 400s on Wednesday with alternating paces; all in preparation for the 30k in two weeks.

"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to" - Emil Zatopek.

After a busy week at work, I managed to get in what may be a season high of 61 miles in this week. All runs felt pretty good, despite being a little tired on my early morning 6-miler on Friday.

As my alarm went off at 4:15 to get ready for my 20-miler yesterday morning, I could hear the rain falling outside from a slow-moving storm system. The old me would have stayed in bed, however, the temps were still warm enough to not be an issue so I met with a thinned-out training group (basically my coach, Ironwoman training partner Melissa and my boyfriend) and it was business as usual-these upcoming races aren't going to run themselves!

Long story short, each of us had a great run. Melissa and I finished up an easy 20 in 2:35 with a 7:47 overall pace, with the miles progressively getting faster towards the end of the run-evidence of training dividends! I took 2 Roctane gels at mile 7 and 13 and those seemed to get the job done.

Today I put in a 2-mile recovery run on the treadmill to give the legs a break and process out any residual "junk". With the exception of an easy set-up workout at the track, the week ahead contains some easy mileage before the Thanksgiving race.

More miles and more progress seems to be the theme and I hope this trend continues. Mileage continues to be between 50 and 60 miles per week, but I look forward to hitting 60-plus soon. Coach Bill has me on a steady diet of base running and hard efforts. Here's the latest...

Over the weekend, I completed 18. (along with Mike and Melissa) with a fast finish, hitting the last 4 in 6:26, 6:28, 6:27, and the last mile in 6:17. Funny thing was, as heavy as my legs felt during the last portion, they seemed to lock right on the prescribed pace for the run.

After Saturday's long run, I was given the gift of an off day and two "paceless" 7-milers (in true me fashion, were a little over that). I'm still adjusting to the drier and cooler temps; once my hands and feet quit aching, I seem to run pretty well.

On tonight's docket after a 2400m warmup was 6 x 1600 repeats in 5:49-6:02, my predicted current lactate threshold. I began pretty strong for the first 3, running 5:57, 5:58, and 5:59. The last 3 I slowed a couple seconds with these ranging from 6:00-6:02. While I wanted all of them under 6:00, I can't win them all, especially still coming off the weekend's run. Eventually my fitness over more time can allow for this. This was my first workout in a couple months with my old Wednesday night group, and it was nice to see everyone again.

For the rest of the week I have more easy work to put in, before a 20-miler on Saturday morning.

It's now about 5 months until Boston.

Ten years later, and the memory remains among the Aggie family. Though I was not attending the university at the time the accident happened, I use this terrible event as a reminder of how precious life really is and how I need to make the most out of the gift of today.

A lot has gone well with my training these past few weeks. Last month's races were awesome, with times reflecting the time and effort I have been putting in as I pursue a longer-term goal. These are merely benchmarks or milestones in the big picture.

I am beyond pleased with the progress I have been making in my trials of miles. Previously, after running a race or putting in a hard workout I would usually have a lighter week afterward. This trend lately has been null and void, and as challenging mentally and physically as it can be, it is incredibly rewarding. Am I where I would like to be? Not quite, but as long as I stay healthy I am getting there under my coach's guidance.

'Getting there' involves a somewhat sporadic 20-miler this past weekend paced by Bill and then my boyfriend for the last 2. I managed to finish with a 7:30 average pace and felt great at the start, middle and finish. I earned the following Sunday off and got right back at it tonight for an unprecedented session at track. Instead of taking it easier, what I call the "scowl-maker" was on tap: 12 x 800 in 2:50 something with 90 second recovery-not for the faint of heart. Definitely running hard.

Despite the 20-miler I somehow ignored my oxygen-deprived state (and maybe all the encouragement out there helped) and made them all in less than 3:00. After initially feeling like ground meat, I bounced back a tad during cooldown. This level of intensity for my training is somewhat new to me, and so far, so good. I was excited to see that I actually could do this-Running happy-even when it hurts.

It's still a long way to Boston. At least tomorrow is a rest day. I love this sport.

Congrats to all those who just finished the Ironman Florida!

I am not the most creative in the kitchen, especially when it comes to breakfast; given I have eaten oatmeal every morning for pretty much the past two years! I have recently discovered a new variation I'd like to share with you guys, it's a "Autumn twist" to a runner staple:

Pumpkin Spice Oatmeal

• 1/2-1 c Old Old Fashioned Oats (the less processed the better) Serving size depends on you! I do about 2/3 c dry myself.
• Dash Salt
• Dash of ground clove or nutmeg
• 1 or more Tbsp Cinnamon
• 3 Tbsp Pumpkin
• Sweeten to you liking, I use Splenda or Stevia: 3 packets.
• Prepare Oats, mix in the pumpkin and spices halfway through cooking, and enjoy! Great for postrun.
• Top with nuts or flaxseed (my fave) for more protein and Omega-3's

This is a good source of not only carbs, but polyunsaturated fat and important vitamins and minerals runners need, such as A, C, Calcium, and Potassium.

Any other ideas? Feel free to post suggestions.

This was my 4th foray into the 6.2 distance. Feeling somewhat disappointed with my last 10k performance, I went into this one mostly focused on time: I wanted to break 38:00. Here's the short course version:

As usual, I met up with Bill and his wife and Julie (thanks for the quick lower leg workover!) at around 6am and headed to Sam Houston Race Park to see too-cute Elle run the kid's race. That was when the craziness began....

Unfortunately, there were some significant logistical issues at this race beginning with the course being almost 1.4 miles too long for the Kid's 1k. As far as I know, with the exception of concerned and angry parents, everyone got in safe. During the kid's run, I walked around and tried to get a feel for the double-loop race course-it was pretty gnarly. It was going to be a challenge running hairpin turns in a parking lot, traversing a tunnel twice and running on a gravel trail around the infield.

After my 2-mile warmup during the 5k run, it was time to hit the starting line. I took off with a few hundred runners with a first mile time of 5:50 or so. I did not want to do anything crazy at the start and got settled into a groove and third overall standing. This was where I remained for the rest of the race. Making my first loop I ran through the tunnel with no problem and looped around the infield; dodging puddles and gaining traction with my T5's was a tad tricky in spots.

I made my first 5k in 18:51 on pace for my goal range. I knew if I checked my watch and kept the pace at under 6:00 (I was averaging about a 5:54 mile) I would have it. This fact, along with the great support I had at the race cheering me on and great temps made it possible. I ran into one trouble spot going down the tunnel to towards the finish and then another one...

The last mile came and went, and I saw Bill standing near the grandstand: "Turn and go up the ramp" I hear him say as I overshoot a hard right to lead me to the finish. I said a not-so-nice verbalization as I gutted out the last .2.

The finish line came up fast, I started my kick as I saw 37:00 on the clock, accelerated a bit more and crossed in 37:36-37:37. Not sure exactly which time was official but bottom line, I did it. Broke 38:00, PR'd by half a minute, won for the women, and placed 3rd overall. While there were major timing issues for my race I did not actually receive my award that day, I was fine with it-leaving satisfied with my performance. Hey, it was Halloween, there will be some tricks! :)

Following the race, Micah and I headed to On The Run to retire the Lambo' 2's and Ferraris (my training and racing shoes, respectively). I left decked out in Brooks. I picked up a surprising find in the Ravenna (a.k.a. "Corvettes"; are you SURE they're not classified as lightweight neutrals?) and T6 Racers ( a.k.a. Ferrari 2's...nice!). Soon I will run out of goofy names for my running shoes. I will break out the new flats on my Thanksgiving race, likely taking place in San Antonio.

Great day yesterday. Congrats to everyone who finished around the area yesterday.