Adrienne Langelier Racing

This past year has been a good one in many aspects of my life. I graduated with my Master's, started a challenging new job, gathered sponsorship from the Brooks ID P.A.C.E. program and On The Run; and overall saw my running begin to really take off. I owe a debt of gratitude to many individuals, such as my patient and supportive coach, Steve with Brooks, the team and management at On The Run, my family, boyfriend and friends, etc. You guys are all awesome! While I have a lot of room to grow, learn and improve, there are some highlights that have made 2009 really memorable. Here are a few:

• Walking the stage at SHSU with my MA degree.
• Finishing the Chevron Houston Marathon in 15th place with a 31-minute PR.
  
• Getting the 3-peat in the Huntsville Half Marathon (complete with a great finishing pic of my mom)
• Track Night.
• Registering for the Boston Marathon.
• The beginning of my Sports Psychology program, blogs, and columns.
  
• Brooks Running!
• Winning the Sugar Land 30K under predicted time and gaining Local Elite Status for the Aramco Houston Half Marathon.

I am definitely a blessed woman. I don't really believe in New Year's resolutions, however, my wish for 2010 is to take what I have been given in '09 and build upon it. Positive momentum is the mantra I hope to apply to everything I do this next year. I don't know what 2010 will hold, but that is part of the excitement. I look forward to what's next and will work hard to accomplish my goals.

Running Happy in 2010,

A

Over the Holiday, I covered some ground traveling to Medina, San Antonio, and stayed in San Marcos. The Texas Hill Country offers some nice sights and tricky training runs we don't get in Houston.

My coach scheduled me just some easy running over the holiday and I did my best to follow suit, sticking to the prescribed paces while adjusting for some hill work; which is almost inevitable in San Marcos. I think this was great work to put in in preparation for Boston, plus it was fun to meet the challenge on some new roads. I guess this was a Texas version of altitude training!

Last week's breakdown resembled something like this:

12/22: Track: 16 x 400 with 100 stride-out.

Christmas Eve: 5 miles easy: 7:50 pace.

12/26: Long Run-Easy 14 miles: 7:36 total avg., last 3 in 7:17, 7:13, 7:11. Hilly route in cold temps., 1 Cytomax gel.

12/27: 3 miles recovery on treadmill.

12/28: 7.29 miles: Mini-Tempo: 7 miles: First 2 in 16:00/8 min avg., 2-mile in 6:17 avg. (6:19, 6:15); last 3 in 22:00 7:44 avg.

Luckily, the legs are still used to hills as I experienced no soreness from the up and down long run. I had a fun and busy holiday and it's now back to business as usual.

Run Happy!

Happy Holidays everyone! I'm now one week into my "Holiday Break" in my training. This translates to minimal hard running and maximal relaxation-that is if this Type-A mindset will allow for it! Starting Wednesday, I will be taking this show on the road to go visit the family. As much as I love my neck of the woods, I'm excited to return to the San Antonio area and catch up with everyone.

The latest training includes an easy 14-miler amongst Woodlands Fit's pre-taper 21 miler. Runners and water stations everywhere! I was pleased with how my body responded during the recovery period. I clicked off 7:30's (give or take) without giving it much thought-a little faster than prescribed, but still in the appropriate pace window. Sunday was the day of rest, church, and time with my boyfriend, who's bum leg seems to be improving every time I see him.

This morning brought cold temps (for Texas, at least) as I headed out in 36-degree temps in shorts, gloves, and a jacket. I put in 7.8 easy in 1:00, along a familiar route that goes along Cypress Creek. I have discovered that if I run my hands under warm water while fixing breakfast, I gain use of them again much faster. I have a moderate track workout planned tomorrow with 4 miles of form work.

Anyhow, wishing you all Happy Training and safe Holiday travel and running!

Due to Sunday's hard race, Coach gave me an easy track workout as part of my recovery week. The task was to run 1.5 miles as a warmup, take it up to about 70% effort for 1 mile thereafter, then dial it down to an easy 1.5 again. Basically, the goal was just to move around a bit, and that was ok with me.

I actually got some extra distance in, chatting with Mike, a training partner recovering from the Dallas White Rock Marathon for three miles after putting up a 5:59 mile. I ran this watchless and was not really sure what 70 percent really felt like. Besides feeling a little flat, it was nice to open it up to test for snap in my legs after the 30k.

The best part of last night was socializing with everyone and seeing my boyfriend, who is on his countdown to shedding his crutches, knock out some core work and "run" some 40's. Injuries are never fun, but I'm encouraged myself at his progress. He must have done about 800 crunches!

Total workout:

2.5 mile easy warmup, 1 mile in 5:59, 3 miles easy followed up by conversation and "the Adrienne" at the Goose's Acre. This morning I still feel as if my recovery is progressing well, as I am headed out here soon for about 4 miles.

Run Happy,

A

I am still very satisfied with the events over the weekend. Since then, I have been just putting a couple miles in here and there to get the "junk" out of my muscles, taking ice baths, and drinking cherry juice (there really may be something to that). Even after almost 20 miles of hard pounding, I feel strangely refreshed.

It is now 32 days away from the Aramco Houston Half Marathon, of which I registered for yesterday and all the events related to. This is a race I want to do really well in, and I feel as if I have twice the support this time around (now I may be over-blessed) as I had one year ago as I stumbled into the Local Elite program not really knowing what to expect. but just relishing the experience.

My awesome God, family, boyfriend, coach, MT, and training buddies- plus some help from Brooks and On The Run have already made this season outstanding. Thanks is due to all.

Run Happy,

A

Until yesterday morning, I had yet to participate in any of the HARRA Series races this season and was waiting to incorporate this 18.6-miler into my training and in hopes of getting a second invite as a Local Elite for the Houston Marathon weekend next month.

I ran this race last year and really enjoyed it. Just hearing from word-of-mouth from others, this is a course and event people really like or dislike. I fall into the former category finding, Palm Royale's 3 loops to be manageable and relatively fast if you manage it well. I also scored my first invite last year there, so Andy Stewart's event already evoked some good memories and vibes for me. Staying at my mother's in Sugar Land is also another perk I get to enjoy; this eliminates some of the race-morning travel anxiety.

I came into the event focused. I had been resting every night after work and micro-managing my diet (even more than usual) and supplementation as well as working little taper in TrainingPeaks to a "T"-this walls the hardest part: as my boyfriend would likely attest, I was close to clawing up the walls by Saturday.

I arrived Sunday morning with a mild but manageable case of nerves. I tried to keep to myself as I changed into my Brooks Racer ST-4s, warmup slowly and get to the starting line with no fuss. The misty, cool weather was not the 60-something degrees and sunny as advertised, but I was comfortable enough out there to get the work done.

The first 3 miles began with a relatively slow pace. Suzy Walters the Master's Winner, had passed me briefly in the first mile, and I wisely hung back and was patient. My goal, as with last year was good race management: 6:30 for the first 15 and then anything goes for the last 3.6.

Upon arrival to Palm Royale Dr., the main race course, I started first place with a comfortable lead. I felt great and was right on pace and focused. I completed my first loop behind a small group of guys buying my time before I start manipulating things a bit. At the 6-mile aid station, I saw my boyfriend, mother, and coach, and I had to smile. I loved having their support out there and being able to share my racing experience with them at some magnitude. That gave me a little boost so I chugged my Gatorade (I really wanted water, but missed the right cup), getting a considerable amount in my right eye, blinking and re-centering, I met up with two gentlemen with whom we would share the load for the next 9 miles or so. And, by the way, Gartorade burns your eyes! Just FYI.

Shortly afterward, I fully refueled with a CytoMax gel after the Gatorade was absorbed and focused on the rhythm of the race, checking my splits, some were irregular due to fueling and moving past the other runners on the outside, but it turned out not to matter much. Soon enough, the planned key moment arrived: mile marker 15. This was where Bill had instructed me to drop the pace and bring it in strong. I was still feeling alright so I began to lower the hammer. I averaged about a 6:20 pace for mile 16, again for 17, and the last segment I went sub-6:20. I kept telling myself I could do it, and a sense of euphoria set in on the last drag down Sweetwater. Psychology is huge in the last portion of any race.

Knowing I had the win, invite and all the other perks upon reaching the Town Square, I felt a surge of energy as I made my way down the cobblestone street, seeing all my friends and family cheering me on. As I turned the corner, I saw the clock: my predicted goal time was a 2:01, I had the opportunity to break that time and surged through the chute: 2:00:55! I was not intending to be a drama queen crossing the finish, but I couldn't help it as I pumped my arms wildly in the air Upon executing a great race for me.

Here are the splits: Total Time-2:00:55; Avg. Pace: 6:30.
6:41 (slow pack pace), 6:21, 6:38, 6:30, 6:20, 6:37, 6:28, 6:27, 6:24, 6:31, 6:31, 6:35, 6:29, 6:25, 6:35, 6:19,6:20, 6:17, 4:09 (last .6 or so).



After getting my wits and some fluids in, I made my arrangements with the Elite coordinator for the Marathon. This year, I will likely be participating in the Aramco Half Marathon this year (Boston will be my A effort), running alongside (or more like behind!) my hero Kelly Jaske and witnessing Shalane Flanagan's half marathon debut. I am really excited about this opportunity.

Today, however, it is back to reality, writing reports for work and getting some of the mild soreness I feel out of my hamstrings, obliques and neck.

Great race this morning. Race report coming after I rest up some! Congrats to all those who raced!

It seems as if I have not had a week with less than 45 miles since the summer time! Sounds like I am due for a mini-break in preparation for the weekend's race. I am actually surprised so far with how well this mileage freak is mentally tolerating the lower mileage, perhaps its the fairly exciting things (in their infancy) on the professional end that are helping keep me plenty busy.

As usual, I am paying attention to my race week routing, trying to squeeze in some extra sleep here and there, eating a highly fish-and-plant-based diet (lots of tuna, soy and rice), lots of water (especially in the AM) and daily Julstro self-treatments. Workouts occur without a Garmin, which is refreshing from time to time.

I have a track workout scheduled for tonight to merely "set me up" pacewise and get rid of some energy as I haul the hay closer to the barn. Other than that, it's just some base easy running in between now and the weekend.

Happy Training,

A

It was roughly 26 degrees as I checked The Weather Channel on my Blackberry yesterday morning. Cold temps. for a South Texan. I was coming off a rough night's sleep and a couple beers the night before-breaking a personal rule of staying in before long runs, but I made an exception to attend a birthday party-it was definitely worth it. Needless to say, I was set up to be a bit off my usual. I could have rescheduled the run, but heeding coach's advice: sometimes abnormality from routine needs to be part you routine. I recently read an article that sometimes runners can be "too dedicated" and I admit to falling into that category quite often-a reflection of my "all or nothing" tendency of my personality.

Scheduled was an easy 14 in preparation for next Sunday's 30k with Melissa (the toughest girl I know!). I knew even if not totally "there", I could complete the run with no problems. When I did struggle a bit with was the temperatures. Melissa did fine. My biggest problem was that I quickly lost function of my hands, requiring my boyfriend to put my gloves back on my hands and help me get in and out of my jackets afterward.

Despite the discomfort, I ran negative splits, starting the run at an 8:15ish pace and slashing it down to about a 7:15-7:20 for the last few miles. Nice to know I'm still in good shape, even when facing the elements.

I am now on a mission to acquire some more Brooks winter gear, and a proper glove order is soon being placed.