Adrienne Langelier Racing

Clever title, huh?!! Ok, maybe not so much.... I know most of you are blogging their year in reviews (of which are well-said; mine will come shortly-why not do it at the beginning of the year instead?), but as stated in my last post, I have enthusiastically included a new piece of equipment perhaps even more important than the Brooks that I run in-seriously, I love those shoes! The ONLY drawback of the Glycerin 8's has been their weight-10.2 oz, since I am a lightweight trainer kind of girl, so imagine putting an extra few oz.'s of custom orthotic on top of that...at least it ensures I take my easy runs easy:)! Don't get me wrong, at this stage of the game they are absolutely necessary to alleviate the severe supination (and I mean severe) on my right side.

Per collaboration with Ken Sly, partner in PHS med network, I was provided with a much more lightweight, yet still equally functional running orthotic. Basically, the forefoot is thinner and more flexible, which I love because I like to "feel the road" as much as possible, especially when racing. Materials consist of a softer foam material than my other pair, are posted according to molds made of my feet and coated in surgical-grade foam-think NASA-like stuff. In all honesty, I'm not sure of the exact material combination, all I know is that they weigh next to nothing and I don't have to think about my footstrike, struggle through runs and waste tons of energy trying to correct my foot placement-thank God those days are over.

Although I'm still in the break-in phase of these, I am impressed with how they feel and hold the foot in place. I have taken them on runs on all 3 surfaces I am currently running on: the road, track, and treadmill. The first test run was on the road-I could tell immediately that I was going to have a good run out on the Millbend Loop-I felt supported yet could detect surface nuances underfoot, and the lighter weight saved energy as well. As I seemingly rapidly return to base running fitness, I'm grateful to have found something that works and recommend these to anyone needing some footstrike tweakage. Good work PHS and thanks again!

Wishing everyone a year full of joy, health, PR's and positive experiences!

God bless and blow doors.

...thank goodness! Not to say that running has been totally cumbersome and difficult, but it has not felt the way it used to as test the waters of bone/tissue density over the past month. I found the initial awkwardness of the gait and calf/quad/glute/hamstring/fingernail/hair soreness oddly thrilling, but like relatives at a holiday party (j/k!) it gets old pretty fast. Currently I still feel like I'm doing some sort of science project or-in this case, I'm slowly making a stronger, faster, more resilient runner. The first part of the experiment: run/walk and see how you hold up: check. Next activity: relatively short, timed runs as a prelude to base-building-in progress...

It's no surprise I like this phase better-I get to feel like a runner again putting in roughly 3-5 miles per 25-35 minute (my current high) session. While last week's sub-7 incident was an encouraging surprise, the leg-lung (and everything in between) connection still had yet to fully click, but I knew it was getting close.

Luckily, there are some flattish county roads near my sister's house in Kyle, TX , where my family stayed for the holiday. I made sure and packed my shoes and orthos. to head out on a Christmas Eve run. In true family gathering fashion, one thing lead to another and I ended up feeling pressed for time to head out the door before departing to one of three households-there even was a cold rain outside-making for a potentially yuck run. I am a true Texan, and we don't fare too well when wet and cold!! 10 mins in, the rain let up and as did the wind. Elements out of the way, I noticed, well- nothing. It didn't feel like work. My legs were comfortably clipping along at about a 7:30 (estimated by Map My Run) pace and I could have sang a song if I wanted to-but wouldn't do that because that would scare the cattle :)!

Usually the 15-20 minute mark is where I get the "it's been a while" effect, but it never appeared. Instead I was disappointed that I could not keep going. Not to be overly dramatic about a 30-minute easy run, but it did wonders for the psyche and my trust in my own body once again. It was like getting an 'A on a progress report-the semester's not over, but I'm on the right track! How appropriate that it was over Christmas as well:) I had to look up and thank God for the little things.

"Long run" scheduled this weekend calls for 40 minutes-a former mental barrier when I first got into this game, so this should be fun. To supplement distance, I just may take out the 'Tessa and test out the new pedals and shoes! Also, I put in my new running-specific orthotics for a test spin this morning-review to come later.


Til then...

God bless and blow doors.

Step's Ian Galbraith at yesterday's announcement.

 *Photo courtesy of Waverly Walk.

This weekend was one of surprises, a twist or two, and lots of excitement. After over a decade of being on the shelf in the Houston running scene, The Woodlands Marathon will be making a resurgence-and benefiting the Ryan and Sara Hall's Steps Foundation. Although I'm still new to this community, I am excited for this event. I was a little bummed, however, that my my Sharpie did not get an anticipated workout...

Unfortunately, Ryan and Sara couldn't make the announcement yesterday as previously planned to do so; however, the olympian couple and top US marathoner did provide a statement via Steps representatives that he is backing the race and it's potential. Given that I run the roads here on a weekly basis, I know that the course has potential to be very flat and fast.The charitable and faith-based nuances are a nice touch as well-as this is a financially blessed community.

I made a point to thank the RD and crew yesterday for their efforts and let them know that I'm in. Whether I go for the half or the 26.2 is up to where my training is come 3/2012. There will likely be a lot of  f-a-s-t runners out there, so I better bring it! :)

Either way, I love racing in my immediate community, not just for the obvious convenience and comfort, but the energy I get from familiar faces everywhere. I hope I get some of the "Huntsville Half Marathon" effect at this event (minus the hills).

As just a local girl, I find it hard to wrap my head around how big of an endurance sport community my town is becoming. Aside from an existing healthy race calendar, the additions of Ironman Texas and now The Woodlands Marathon and Half, this is enough to keep us race junkies busy for a long time!

As for this week in workout world, I saw glimpses that my speed is still there. I'm still a ways out from really testing it out, but it sure allays a lot of doubts. After 30 mins straight this morning on my new go-to loop, I am moving to running without walking in between and adding another day to the schedule-as I take my Glycerins on the road this week to visit family for the Holiday. Also for the non-run days and early mornings, I have loaded Tessa onto a new bike trainer to add some cycling to my morning TV shows.

Tuesday the new, running-specific orthotics come in from PHS and I may put up an initial review blurb.

Til then, have a blessed Holiday everyone!

God Bless and blow doors.

...with the exception of some sore calves this morning from running on the backyard track last night, I feel really good about how things are progressing. :)

For starters, I have been on pins and needles lately as I await sponsorship renewal from Brooks. Tuesday night brought good news as I tore open a blue-lettered envelope stating my spot was renewed in the company's Performance and Coaching Elite (P.A.C.E.) program! I look forward to sporting the neon yellow again, perhaps mid-late spring. Right now, I am really enjoying the process of base-building.

I did fly the colors in my ID training gear (enthusiastic, much?!) as I did my longest running interval yet. Pfitzinger's schedule called for a 20 min run, 2 min "evaluative" walk, and a 10 min run. I started out with a running buddy for the first spin. I noticed that the pace seemed a little faster than I have been doing; I assumed we were in the 7's somewhere, so I inquired about his Garmin reading: 6:37...oops!! "Omg, we need to slow down!" was my response, but I'm not gonna lie, it did feel good and smooth. (Viva aqua jogging-seriously!!) Running as naturally as possible, we clicked through the first mile in 7:11-I felt as if I could keep it up, but decided to keep the mojo on the shelf for now. Of course, this is where the calf soreness comes in today, but I appreciate it-just a reminder to rest a bit today:) Mantra needs to be "control your excitement" for the time being, I guess.

Friday I'm scheduled for 25 min straight-yay- and Saturday The Woodlands gets a visit from some of running's finest...Christmas may come early for this girl!!

Thanks again to everyone at Brooks for backing me up in 2011.

God Bless and blow doors.

I have to admit to having a lower moment (luckily short-lived) this morning as I got ready to go to the gym: one year ago today, I put forth one of my best performances yet. This morning was the Sugar Land 30k, a race that elicits mixed opinions with its triple-loop course through an affluent subdivision. I myself am quite fond of this particular race; my times and placings in 2008 and 2009 have afforded me a coveted Local Elite Invite to the Chevron Houston Marathon/Aramco Houston Half and everything that goes with it. It has been a confidence-booster and provided me the opportunity to humbly toe the line with the likes of Shalane Flanagan, Tera Moody, and others. Both years I ran this race, I finished with a huge smile on my face. Since this race has been a breakthrough ground for me, I am crazy bummed to miss it this year. However, I will be back! Below is my finish pic from last year-this pretty much sums up how I felt!

So what is it about this race and how does it relate to my attitude now? First, mentally, I come into this distance prepared. It's not as long as a marathon, but demands smart running to complete it strong. My mantra for this event is "run within yourself" and "wait to drop the hammer". This has helped me greatly in conserving physical energy and stay mentally solid. Race management-this has not always been my strong suit, but this is a good example for when I stay within the plan, good things unfold. For example, last year called for 15 miles of solid 6:30s, then dropping it down to 6:15-6:00 at the end. I managed to do this and come away with a 2:00 flat-exceeding my own expectations. It was grueling at times-my legs and lungs burning, but I wanted that win, wanted to prove that I could do it. After that experience, I did perhaps get a little greedy, wanting to go faster sooner....

So flash forward to today, in a way, I am applying the same principle of "management" of my running. Although I have recently returned, if I want to do this thing strong, correctly, and within my ability, I gotta execute methodically-not getting too greedy or excited.

I have a different goal this time, instead of making a calculated B-line to the finish near the Christmas tree (I'm a sucker for Christmas, another reason why I love the event), I am eyeing a successful program. Wanting to run within myself everyday. Mundane goal? Perhaps, but I do believe it will get me back in full swing sooner, keep me there, and make me stronger. If it works for a race, it can work for a whole package.

Unrelated, this past week brought my first run on the bike path here in The Woodlands, and I covered between 4-5 miles (personal rule of no Garmin for a month or more) successfully. Lungs and legs are starting to meet again, but still have a ways to go. I did not, however, feel sluggish or slow-a good sign. Wkout: 2 x 12 min run/2 min walk/10 min run. Cycled afterward for a  hour making one of those brick things.

6 runs in so far, feeling good, ready for more tomorrow! By the end of the week, I should be weaning myself off of the walk breaks:)

Congratulations to Heidy Lozano and Patrick Rotich on their wins today!

Oh yeah, and just as an aside, I can't feel too sorry for myself, especially if this is what I got to do last night-instead of race prep, me and friends had an awesome time watching the Rockets beat the Cavs courtside!
Isn't life a blast?!

God bless and blow doors.

 Here is one of the first land-based training updates I've posted in a while-with high hopes for many more!...

Wow, it's been a whirlwind since I got my good news on the 29th. I've recently relocated apartments to The Woodlands, where I have already "lived" in for some time now. This location not only is closer to my offices but everything else I'm involved in, social, church, and training-wise.The actual location cannot be any better, as will be discussed in parts of this post. Now for the first few runs of my "project"....

I knew getting back into my running routine was going to take quite some time, and probably the most strenuous part would of it would be the mental one. It's quite a strange experience when you've become accustomed to, heck- even taken for granted being able to dial in miles in the 6-minute ranges at will-to having to start out at a walk-easy run (I'm averse at this point to calling it a "jog!). It does feel really weird, humbling to say the least, but I am managing and following workouts, instead of tacking on just a little extra, as I used to be infamous for.

Here and now, I am seeing a little less water and a little more landscape, even if it currently is in the form of a track (like the one basically in my backyard:)) or the treadmill. I have even been "semetrically sore" for the first time in ages! Even though it is not written in the prescribed  plans I follow, I am choosing not to go the concrete/asphalt route for another week. Right now, I prefer to buckle up extra tight and fly safe. Almost sounds as if I'm turning over a new leaf-I would say it's a maturation process, but those who know me know better! The bike paths of The Woodlands beckon, but I am hesitating just a bit longer to head out on them (and the bike path is technically in the front yard). Good thing is, they're not going anywhere, and I don't have to get in the car to hit the trails.

My first two weeks have been a slow progression, as the plan calls for about 6-7 weeks of buildup to what can begin to resemble a (low) mileage base. Here's the goods on progress so far:

Last week:
Monday-1st time out: 10 min walk, 5 min run, 5 min walk, 5 min run-legs had LOTS of cobwebs to shake out!
Tues: Pool Run Hard intervals, weights.
Wed. 5 min run, 5 min walk, 5 min run, 5 min walk. Core, and stability exercises afterward (of the utmost importance) Ran with natural pacing, felt like I still had it in there somewhere.
TH. Indoor cycling and swimming
Fri: Treadmill: 7 min run, 3 min walk x 3: Over the 20-minute threshold, baby! Pace avg. btw 8 and 8:30. I knew I could take it under 8, but can do that later. Felt good and actually quite comfortable.
Sat.: Moving day. All.Day.
Sun.: 34 mile bike ride with some STRIve members, thought my Ironman Perform would freeze it felt so cold!!.
Monday: AM: Treadmill 3 x 8 min run/2 min walk/Elliptical PM: 1150 m swim. Looked down at watch @ 300m and registered 5:15. May actually be competitive come June's sprint.
Tues: Water intervals, weights
Wednesday/Today: AM: 45 min spin, 5 min lateral circuitry. PM: scheduled 10 min run/2 min walk x 3 (30 minutes, y'all!)
TH: Not sure yet, but probably combo of aqua jogging and swimming/wts.
.....The rest is still to be plugged in. along from the recovery schedule, I'm enjoying having the flexibility in workouts.

I'm still feeling strong and the foot feels like it's adapting well. I do attribute PHS orthotics for making the transition easier.I still feel the potential in my legs and maintain a quiet patience with His help.

Til next time!


God Bless and blow doors.