Adrienne Langelier Racing

I just finished entering another easy 5-miler into my Running Ahead Log with a slight sense of self-satisfaction that my miles are down this week and I'm not disappointed, hurting, or itching to increase the numbers. Why? Because it 's a recovery or "down" week in my training cycle. Ask any respectable coach (like the linked Pfitz) out there, and they will tell you that for optimal progress, one needs to build mileage and accumulate hard efforts for 3 or more weeks (depending on experience, fitness level, injury history, etc.) then drop your mileage and number of hard efforts by about 20-30 % after a peak training week. As I have learned in the not- so- distant past that you need time to actually absorb your efforts and recharge the batteries a bit to take it to the next level and keep building.

Of course for the overzealous bunch that I tend to lean towards, this principle is easier said than done...it takes some discipline and trust in your fitness and physiology. After running my highest mileage week since last September, I took the sage advice to chill a little bit this week. So far, I like it:) I just may do this every month or so!

Here's snapshot for those interested in how I'm beginning to approach the periodized method of training:
Note there's a little triathlon stuff mixed in as I prep for next month:

Previous week's mileage: 41

Mon: Easy 4, 1400m easy swim
Tues: Brick :45 min cycling, 3 mile run on grass
Wed.: 6 mile easy on track with 6 x 30 sec. strides, core routine
Th: 5 miles easy, weights
Fri: 5 miles easy
Sat: 10 miles easy
Sun:  Easy swim or Nothin' at all!

Total miles: 33

Those physiologists are smart people, as it's hard to imagine that the human body can just keep improving without a little respite! Note, each athlete is different, so we all have to play with what works. So, out with the Type-A, longer and faster all the time at all costs, in with the smart, systematic approach for me. And I think I like it.

Go hard when the goin's hard, easy when it's easy!

Run Happy!

Note: This post likely does not do this weekend justice....

I know I have blogged about this many times before, but love it here in The Woodlands, TX. I really do. While Austin and Dallas have very respectable endurance communities and cultures, there is something special about the one we have here. Perhaps my social circle is smallish, however, obviously the IM corporation backs me up that running and triathlon are king here. Yesterday this relatively small community hosted about 2600 athletes and I was able to play a  small role in this BIG (and super-lengthy) event.

I will frame this as a semi-race report based on my experience, beginning with Friday's expo. After a quick 5-mile run, I headed to work at my nutrition sponsor's booth for a bit. Given Ironman Perform is the official on-course beverage (and what I use for shorter training in these humid conditions), PowerBar's presence was alive and well all weekend. While there I met a ton of cool people and ran into a ton more that I already knew/work out with, and had a nice drop-by a-la Chris Lieto, a multiple IM champ, also PB sponsored but light years beyond my level LOL. I also observed that I am not the only one who finds GelBlasts to be a bit like fruit snacks for grown-ups. The athletes could not get enough of them!

Driving away from the expo later that day, I noticed the usual energy of the athletic community here magnified as there were fit people everywhere. It's not everyday I feel like a slug, but some of these individuals made me almost feel lazy! Saturday morning came quickly as I was up at 4:00 AM to go volunteer at the swim start. Working the VIP area was neat as I was just feet away from the water and could see the intensity and emotion on the athlete's faces as they embarked on their 140.6 mile journey. After the throng of swim caps was off and swimming I went home and rested for a bit, even rode a little motocross with my BF before heading back to watch the run course that afternoon.

I was a little unprepared for where to park and how to navigate the traffic. In hindsight, I should have taken my bike as I only live about 3 miles away from where the event was held. Live and learn. I managed to park about .8 miles from where some friends were tailgating the run course (thanks for dinner Lisa, Marck, and Dana-Sue!!). Taking refuge under the tent, it registered how hot and humid it was. Like standing still was uncomfortable and my drink didn't stay cold for long. Needless to say, there were some athletes who appeared to not be liking the conditions much. Many kept going. And going. And did not quit. It was a unique experience watching others battle it out tooth and nail with the elements and the sheer length of the race. Honestly, I still have trouble wrapping my head around running a marathon after a 112 mile bike and 2.4 mile swim. Amazing!

I saw several friends, was able to give out some high fives and shout even more encouraging words as they journeyed towards being called Ironman. All these individuals set a goal, trained, and made it happen. And dug deep- really, really deep. I definitely had motivation and something to process as I ran my 11 miles this morning. There will be a time I will have to dig really deep in a race, and this is something I can reflect back upon. In my quest for the 2016 Olympic Marathon Trials, the lessons I learned as an observer will likely be valuable.

To all my friends and colleagues who finished yesterday, congratulation-you can now all be called Ironman.

After a likely rambling post, here are some cameral phone (I know, kinda lame) shots I took from yesterday's race:

The swim start-this is at a park I sometimes have lunch at.

My apologies to the poor woman who got caught in this shot. Market Street finish line view.

Here's a finisher from Mexico in just over 10:28. All in all, quite a spectacle to behold. Run (& Recover) Happy!

Thanks to my awesome boyfriend for putting this together. We will update it with important info. leading up to the event in the days prior. Of course, donations can be made to the link on my blog sidebar.

Be sure and check out here.


Run Happy and fly like an Eagle!!

This week I threw in some trail running into the mix, culminating in today's YMCA Trail Run 5k. Along the way, I made a couple observations: 1.) it's easier to "zone out" when surrounded by nature versus concrete and cars, 2.) I really seem to like running 19:12 5k's. I just ran that time a few weeks ago on my home turf in The Woodlands. Just call me the "Queen of Nineteen" LOL.

It's been a good week of training, as Ev and I decided to forego the fun but concrete-laiden waterway Monday run for the Mitchell Nature Trail. During the middle of that run, I threw in some Flintridge hills, running fartleks over them just for some extra spice. I also figured out you don't want to immediately start running a 5:35 pace going up a steepish incline. Nice. After that the trails felt really forgiving. With that set of substantial running in the bag, the rest of the week was just base building and some tri stuff-nothing fancy.

This morning brought more refreshing temps and fresh feeling legs as I did the YMCA Trail Run in Conroe. I haven't done a trail race in ages so this was a nice change. PowerBar bites in hand, I warmed up and headed to the start on a new course but with a lot of familiar faces. The charity for this one was kind of cool-proceeds went to a therapeutic horseback riding program. Being a therapist, and also at one time an equestrian, I am interested in finding out more about the programs there. Unfortunately, I couldn't find the contact person after the race!

The race got off to a fast start and I comfortably settled in behind some gentleman in the first female spot. Calming down some, we headed into the trees and the trail narrowed. Minus a few tree roots, the terrain was nicely shaded and felt good on the legs. As usual nowadays, I just wore a regular running watch, and I think I went through the first mile in about 6:15. Following the first, I surged a little, passing a couple guys and got comfortable once more. Like last race, I felt even and comfortable for the most part-I may have put it into cruise control a bit on this one, but that's ok.

Making the final turn, I took it up a bit, saw the clock, and headed in. Once again, I clocked a 19:12!!! If nothing else, I am a consistent 5000 runner! Maybe it's the no Garmin thing, maybe it's what I'm now programmed to run, who knows. I did manage to finish 7th Overall and take home a nice plaque for 1st Female Overall. Not a bad showing at all. According to my coach, the course is about 30 seconds slower; if that is the case, then there should be a sub-19 again right around the corner (fingers crossed)!

Nonetheless, I had a great time and may have found some more good trails to go run on occasion.

Oh, and 3 weeks til Run for the Eagles-get Excited!

Run Happy!

Drumroll please....a bottle of High Intensity is on the way to the fabulous Jill of Run With Jill. Congrats, Jill and let's see if this stuff does indeed have healing powers!! All I need's a shipping address and it's yours.

So a lot has been occupying my plate lately: race planning, running, riding my bike and swimming a little, dirt biking, and ahem-work!  I have been given the go ahead to work my mileage up this month to 40 per week (slightly less mileage envy;)) and I see my weekly XT as being a Godsend. It makes me feel strong. It's kind of cool how when I begin to feel stiff and sore in areas I hop on the bike trainer and it seems to loosen and rebalance everything up again. This may be all in my head, but hey if it works...besides, I still have a triathlon diversion going down on 6/26! I still struggle with finding the enjoyment of swimming, but that too really helps speed up recovery from running. Its become customary to swim on Thursday mornings following Wednesday track workouts.

Following the 10% rule to a 'T, I put in a solid 38 miles this week, two bike rides-both with short runs immediately afterward, and went to the pool twice as well. Surprisingly, I actually enjoyed doing the brick workouts and didn't find running off the bike as tough as I originally anticipated. My BF was in a local sprint triathlon yesterday and this provided for a very entertaining long run as I run-spectated the course-cheering the athletes on as I cruised up and down Grogan's Mill and Lake Woodlands Drive.

Earlier in the week I find out that our adopted team, the W.S. Neal Eagles qualified for the 3A State Meet in Alabama. Way to go team!!

The pic above was taken as I served as a pacer Wednesday night. Pretty much sums up how I feel about things right about now....

Run Happy!