Tuesday - 10.5 mi fartlek easy
Wednesday - 12mi
Thursday - OFF
Friday - 8mi
Saturday - 12.8 mi (6 mile tempo @ 6:17 avg. Goal: 6:15-20 actual: 6:23 6:17 6:10 6:08 6:27 6:16)
Sunday - 16mi
Weekly Total - 65 miles
Playing catchup as it has been a busy week and looks like this week will be even busier. This was supposed to be my day to relax and hang out unfortunately I currently find myself in the office (and blogging?). Not cool.
This week was a "down" week from last weeks insane 70 total miles, highest I've run EVER. Overall this week was a down week in quality too, as my fartlek on tuesday was barely workout status, more just waking the legs up every few minutes with a pick up. But it all worked well because I had a great workout on Saturday. Went to Miramar lake and met up with the guys for a little tempo action. Lucky for me, Carroll had asked what I was up to on Saturday and despite having done mile repeats on trails on thursday, he toiled through the 6 mile tempo with me. I am sure i could not have done that workout without him.
It's nice to see improvement. I did a five mile tempo over similar terrain about two weeks ago at about 6:21 and was knocking on death's door when I finished. This workout was no piece of cake but I'm glad to see that i was able to not only run an extra mile but overall to run a little faster, though I'm pretty sure I owe a significant part of that improvement to Carroll.
I'm still working on setting my goal for the LV Half. Tentatively I'd like to be under 1:25 (a bit under 6:30 pace) but I'm not exactly sure how FAR under I am capable of...My plan of action for now is to start out in 6:30 and try and take it down from there. The course is flat, so that should help...but it may be cold, not so good.
Oh and by the way, how is it almost November?
Sunday, October 25, 2009
Monday, October 19, 2009
Cougar 5K
Saturday - total miles 10. 5K in 18:15
Sunday - 16
Total Weekly Mileage - 71
Monday - 6 + Gym (NEW SHOES)
Despite many people's hopes, this race did not entail sending the men (boys?) out first and sending the women chasing them down.
My goal had been to break 18, so I was dissapointed to not have achieved that goal. I have wanted to break 18 for as long as I can remember and it has been an achivement that has evaded me. However, there is always next year for a solid 5K XC performance. Our last few races are 6K and 4miles.
So while initially I was disappointed, I realize I can't be that upset. First, I ran 71 total miles last week. That is by far the highest mileage I have ever done. I also have been running greater than 60 miles a week for the last month. This means that I have run more in the last month than I ever have on a weekly basis. So I'm tired. And that's okay because it is going to make me stronger. The other thing I have to remember is my XC PR (which is so hard cuz every course is different, but my PR actually was on a course very similar to the Cougar course) is 18:11. This means at this point in time I am in as good of shape as I have ever been for distance running. Possibly even better because I know that I will fare better in 10K and longer right now. So while I didn't achieve my goal, I'm okay with where I am at and I'm excited for the last two XC races because I feel like my body will have adjusted to the mileage by then.
In other non-running related news I had an amazing weekend. I finished the 5K and cheered on the guys during their 8K...before looking at my watch and calculating that I had about 30 minutes to get from San Marcos to my apartment, shower, grab my bridesmaid stuff and get my hair "did". This weekend was Kate's wedding, my friend since 4th grade. I literally peeled out of the parking lot, broke every speed limit on the way back and managed to shower and get the rub on tattoo off my arm in time to get my hair and make-up done for the big day.
Being a part of Kate's wedding was one of the most beautiful days I've witnessed. She was excited and having FUN the entire time. She was just so happy to be marrying this man she wants to spend the rest of her life with. I could tell that the little things and details didn't matter to her at this point. It was the union between her and Brett that she cared about, not the weather, or her dress, or the food (of course, it didn't hurt that almost everything went perfectly). I cannot remember the last time I witnessed such pure joy and love. I am so incredibly happy for them.
On Sunday I got to spend the day as a tourist in my own city by taking my cousin to Coronodo and downtown SD. Its always great to catch up with family who you have seen in awhile and Michelle and I have known each other since we were little kids. So wonderful to be able to hang out and have fun for the whole day :)
Sunday - 16
Total Weekly Mileage - 71
Monday - 6 + Gym (NEW SHOES)
Despite many people's hopes, this race did not entail sending the men (boys?) out first and sending the women chasing them down.
My goal had been to break 18, so I was dissapointed to not have achieved that goal. I have wanted to break 18 for as long as I can remember and it has been an achivement that has evaded me. However, there is always next year for a solid 5K XC performance. Our last few races are 6K and 4miles.
So while initially I was disappointed, I realize I can't be that upset. First, I ran 71 total miles last week. That is by far the highest mileage I have ever done. I also have been running greater than 60 miles a week for the last month. This means that I have run more in the last month than I ever have on a weekly basis. So I'm tired. And that's okay because it is going to make me stronger. The other thing I have to remember is my XC PR (which is so hard cuz every course is different, but my PR actually was on a course very similar to the Cougar course) is 18:11. This means at this point in time I am in as good of shape as I have ever been for distance running. Possibly even better because I know that I will fare better in 10K and longer right now. So while I didn't achieve my goal, I'm okay with where I am at and I'm excited for the last two XC races because I feel like my body will have adjusted to the mileage by then.
In other non-running related news I had an amazing weekend. I finished the 5K and cheered on the guys during their 8K...before looking at my watch and calculating that I had about 30 minutes to get from San Marcos to my apartment, shower, grab my bridesmaid stuff and get my hair "did". This weekend was Kate's wedding, my friend since 4th grade. I literally peeled out of the parking lot, broke every speed limit on the way back and managed to shower and get the rub on tattoo off my arm in time to get my hair and make-up done for the big day.
Being a part of Kate's wedding was one of the most beautiful days I've witnessed. She was excited and having FUN the entire time. She was just so happy to be marrying this man she wants to spend the rest of her life with. I could tell that the little things and details didn't matter to her at this point. It was the union between her and Brett that she cared about, not the weather, or her dress, or the food (of course, it didn't hurt that almost everything went perfectly). I cannot remember the last time I witnessed such pure joy and love. I am so incredibly happy for them.
On Sunday I got to spend the day as a tourist in my own city by taking my cousin to Coronodo and downtown SD. Its always great to catch up with family who you have seen in awhile and Michelle and I have known each other since we were little kids. So wonderful to be able to hang out and have fun for the whole day :)
Friday, October 16, 2009
Night and Day
Thursday - 8 miles in the PM
Friday - 5 miles
Running after work is defintely no longer going to be an option for anything longer than my 5 mile doubles unless I can find somewhere better to run. By the time I got home yesterday and threw on the running clothes the sun was already down and night was fast approaching. I don't mind running at night, in fact I actually enjoy it, but I like to be able to see where I'm going. I also don't ilke the brightness of car headlights blinding me on my main route, the 101. So my new goal is to find a good 8-mile run for those days when getting out before work just doesn't happen...maybe the neighborhood around the office?
Nice little jog this morning. It was beatiful out. I took advantage of the short run by sleeping in a bit, so the sun was full on out by the time I hit the roads. The whole atmosphere in Del Mar just seemed super chill. Surfers were hitting up the waves and joggers were getting in their miles. Everything seemed quiet and peaceful. I really do love the fall. Everything is so crisp yet San Diego still has sun and beach.
I love where I live.
Friday - 5 miles
Running after work is defintely no longer going to be an option for anything longer than my 5 mile doubles unless I can find somewhere better to run. By the time I got home yesterday and threw on the running clothes the sun was already down and night was fast approaching. I don't mind running at night, in fact I actually enjoy it, but I like to be able to see where I'm going. I also don't ilke the brightness of car headlights blinding me on my main route, the 101. So my new goal is to find a good 8-mile run for those days when getting out before work just doesn't happen...maybe the neighborhood around the office?
Nice little jog this morning. It was beatiful out. I took advantage of the short run by sleeping in a bit, so the sun was full on out by the time I hit the roads. The whole atmosphere in Del Mar just seemed super chill. Surfers were hitting up the waves and joggers were getting in their miles. Everything seemed quiet and peaceful. I really do love the fall. Everything is so crisp yet San Diego still has sun and beach.
I love where I live.
Thursday, October 15, 2009
Bazinga
Tuesday - 8
Wednesday - 10 (6x800 w/ 1 min rest)
So, the original plan was to do the workout on Tuesday but as soon as I woke up that morning I knew that wasn't going to happen. After mileage in the double digits for three days in a row, my body was pretty much rebelling. Decided to just do a little 8mile recovery run and knew right away I had made the right decision in putting off the workout. My legs were D E A D, Dead. Decided to tackle Torrey Pines hill anyways and was rewarded with beautiful loop around guy flemming and gorgeous views both north and south. That little .5mi loop is still one of my favorite places in SD. I still remember how wonderful it was to come home from the east coast when I was in college and shake the cold from my bones and absorb the sun and the beach on that trail.
I was ready for the workout on Wednesday, but unfortunately my body still wasn't quite there. I realized after the first interval that this was going to be rough and the times were not going to be pretty. I practically threw in the towel on the fifth one but pulled my shit together to finish up the last one strong. ish. I wasn't quite as dicouraged as I would have expected. I feel strong. The legs were just still beat from the miles I've been putting in. It'll all come together in due time.
Hit up the office at the glorious hour of 6:45 this morning, thus will have to slog out my 8 miles on tap for the day after work.
Big weekend ahead! The Cougar 5K is this weekend...and I really hope my body is ready to do what my mind is looking to achieve. This is a great course and there will be a lot of fast people so let's hope it all comes together. BUT two even more exciting events are going down. FIRST, Kate's wedding is this weekend, which is insanely exciting. Saturday is going to be phenomenal. I'm very excited. And SECOND my cousin is flying out for a visit this weekend and all next week, so there will be many fun and exciting activities going on.
Wednesday - 10 (6x800 w/ 1 min rest)
So, the original plan was to do the workout on Tuesday but as soon as I woke up that morning I knew that wasn't going to happen. After mileage in the double digits for three days in a row, my body was pretty much rebelling. Decided to just do a little 8mile recovery run and knew right away I had made the right decision in putting off the workout. My legs were D E A D, Dead. Decided to tackle Torrey Pines hill anyways and was rewarded with beautiful loop around guy flemming and gorgeous views both north and south. That little .5mi loop is still one of my favorite places in SD. I still remember how wonderful it was to come home from the east coast when I was in college and shake the cold from my bones and absorb the sun and the beach on that trail.
I was ready for the workout on Wednesday, but unfortunately my body still wasn't quite there. I realized after the first interval that this was going to be rough and the times were not going to be pretty. I practically threw in the towel on the fifth one but pulled my shit together to finish up the last one strong. ish. I wasn't quite as dicouraged as I would have expected. I feel strong. The legs were just still beat from the miles I've been putting in. It'll all come together in due time.
Hit up the office at the glorious hour of 6:45 this morning, thus will have to slog out my 8 miles on tap for the day after work.
Big weekend ahead! The Cougar 5K is this weekend...and I really hope my body is ready to do what my mind is looking to achieve. This is a great course and there will be a lot of fast people so let's hope it all comes together. BUT two even more exciting events are going down. FIRST, Kate's wedding is this weekend, which is insanely exciting. Saturday is going to be phenomenal. I'm very excited. And SECOND my cousin is flying out for a visit this weekend and all next week, so there will be many fun and exciting activities going on.
Monday, October 12, 2009
Gettin' back to the small stuff.
Wednesday - 10
Thursday - 4/gym (finally! uber sore after...booo)
Friday - 8
Saturday - 12+ --> 6xMile w/ 1 min rest pace - 6:00/mile
Sunday - 15.77
Total Miles: 66
Monday: AM 10 --> 5 on tap + gym tonight...
So I was reading the editor's page in Runners World on how the editor is training for a marathon. He's running about 40 miles a week right now and was talking about how he's trying to be good about sleep, stretching, icing, and getting massages and stuff.
Just reading about someone who's running a little more than half my mileage a week and being so dedicated to the little things reminded me I really need to get back to doing all the small stuff in order to make sure I'm stay healthy and STRONG.
This weekend I got my first sports massage, which was much needed as things were getting pretty tight. In fact, she told me I was one of the tightest woman she had ever worked on before (insert inappropriate sexual joke here). I've decided to use the foam roller that is literally just chillin in my living room on a regular basis. I'm getting to the gym 2-3 times a week, no exceptions! I'm actually rather proud of my dedication to sleep, with a few recent exceptions I've been getting to bed by 10:30 and up and AWAKE at 6am. I need to work on my core so I can diminish the weak stomach feel like I"m going to puke feeling after hard intervals
I'd LOVE to get in one yoga session a week, since that really did help with my flexibility last winter, but sometimes I just look at my life and I hold all these pieces I need to squeeze in and I'm like where the hell am i going to fit this? I'm going to make the effort though...maybe Sunday afternoons?
I'm not complaining either. I love my life. I love that I have so much going on at any given time and it just makes those afternoons or evening where I can chill out with a glass of wine, some jazz and a good book taste even sweeter. I'd rather balance the spheres of my life and have things sometimes get a little hectic then ever think I'm not getting the most out of my training, my family, my friends and my life.
Overall, things are good.
Thursday - 4/gym (finally! uber sore after...booo)
Friday - 8
Saturday - 12+ --> 6xMile w/ 1 min rest pace - 6:00/mile
Sunday - 15.77
Total Miles: 66
Monday: AM 10 --> 5 on tap + gym tonight...
So I was reading the editor's page in Runners World on how the editor is training for a marathon. He's running about 40 miles a week right now and was talking about how he's trying to be good about sleep, stretching, icing, and getting massages and stuff.
Just reading about someone who's running a little more than half my mileage a week and being so dedicated to the little things reminded me I really need to get back to doing all the small stuff in order to make sure I'm stay healthy and STRONG.
This weekend I got my first sports massage, which was much needed as things were getting pretty tight. In fact, she told me I was one of the tightest woman she had ever worked on before (insert inappropriate sexual joke here). I've decided to use the foam roller that is literally just chillin in my living room on a regular basis. I'm getting to the gym 2-3 times a week, no exceptions! I'm actually rather proud of my dedication to sleep, with a few recent exceptions I've been getting to bed by 10:30 and up and AWAKE at 6am. I need to work on my core so I can diminish the weak stomach feel like I"m going to puke feeling after hard intervals
I'd LOVE to get in one yoga session a week, since that really did help with my flexibility last winter, but sometimes I just look at my life and I hold all these pieces I need to squeeze in and I'm like where the hell am i going to fit this? I'm going to make the effort though...maybe Sunday afternoons?
I'm not complaining either. I love my life. I love that I have so much going on at any given time and it just makes those afternoons or evening where I can chill out with a glass of wine, some jazz and a good book taste even sweeter. I'd rather balance the spheres of my life and have things sometimes get a little hectic then ever think I'm not getting the most out of my training, my family, my friends and my life.
Overall, things are good.
Tuesday, October 6, 2009
A little Tempo to boost the Morale.
Saturday - 9.33 mi (8x200; no time, just getting some turnover)
Sunday - Off...most definitely OFF.
Weekly Total - 60 miles
Monday - 6 easy
Tuesday - 10 mi (2 w/u, 5 mi tempo, 3 c/d)
Today's workout was awesome. I did this exact tempo run a week ago and was extremely dissappointed. I'm pretty sure it was the same day that I blogged that I just couldn't find my speed.
The original plan was to hit up the track this a.m. but when the alarm went off I just didnt' have it in me to drive to TP or UCSD. So I snagged an extra 30 mins of shut-eye and rolled out to re-do this tempo. Goal pace was 6:30 (last week the goal was 6:15-6:30 and let's just say I wasn't in that range and leave it at that). I relaxed my goal but decided I'd rather bonk on mile 4 and get a solid first couple miles in. When I sailed through the first two miles at 6:19 and 6:15, I embraced the invevitable bonk in my future. Next mile has a significant hill and is also the weakest portion of any workout for me (the middle, just before being able to see the light at the end of the tunnel gives me a second wind) but the 6:38 I clocked was still significantly faster than last weeks mile three, so I focused on recovering and pushing through the next mile. 6:21. Back on pace. Mile five was a death march into the wind. All I wanted to do was stop. I didn't care if I ran 10 minutes for the last mile. I didn't care if the workout ended at 4.32. I just wanted it to end. I made scary breathing noises that scared the crap out of everyone I passed, my legs started to flail, and all I wanted was for the damn garmin to stop lying to me because there was no way this mile could be still going.
Somehow I didn't stop, and miraculously I didn't slow down. When the damn garmin finally beeped off the fifth mile I bent over to catch my breath and was shocked to see it claim that the last mile was 6:08. Ok, maybe the Garmin isn't so bad.
Overall, massive improvement and I'm not quite sure where it came from. The final average was 6:20 which was approx 20 seconds faster per mile then last week.
Now I just need to do that about 2.5 times consecutively and about 5 seconds faster per mile. I've got about 8 weeks till the LV half. Bring it.
Sunday - Off...most definitely OFF.
Weekly Total - 60 miles
Monday - 6 easy
Tuesday - 10 mi (2 w/u, 5 mi tempo, 3 c/d)
Today's workout was awesome. I did this exact tempo run a week ago and was extremely dissappointed. I'm pretty sure it was the same day that I blogged that I just couldn't find my speed.
The original plan was to hit up the track this a.m. but when the alarm went off I just didnt' have it in me to drive to TP or UCSD. So I snagged an extra 30 mins of shut-eye and rolled out to re-do this tempo. Goal pace was 6:30 (last week the goal was 6:15-6:30 and let's just say I wasn't in that range and leave it at that). I relaxed my goal but decided I'd rather bonk on mile 4 and get a solid first couple miles in. When I sailed through the first two miles at 6:19 and 6:15, I embraced the invevitable bonk in my future. Next mile has a significant hill and is also the weakest portion of any workout for me (the middle, just before being able to see the light at the end of the tunnel gives me a second wind) but the 6:38 I clocked was still significantly faster than last weeks mile three, so I focused on recovering and pushing through the next mile. 6:21. Back on pace. Mile five was a death march into the wind. All I wanted to do was stop. I didn't care if I ran 10 minutes for the last mile. I didn't care if the workout ended at 4.32. I just wanted it to end. I made scary breathing noises that scared the crap out of everyone I passed, my legs started to flail, and all I wanted was for the damn garmin to stop lying to me because there was no way this mile could be still going.
Somehow I didn't stop, and miraculously I didn't slow down. When the damn garmin finally beeped off the fifth mile I bent over to catch my breath and was shocked to see it claim that the last mile was 6:08. Ok, maybe the Garmin isn't so bad.
Overall, massive improvement and I'm not quite sure where it came from. The final average was 6:20 which was approx 20 seconds faster per mile then last week.
Now I just need to do that about 2.5 times consecutively and about 5 seconds faster per mile. I've got about 8 weeks till the LV half. Bring it.
Friday, October 2, 2009
Catch up!!!
Argh! Busy week, so behind...Should blog on the race (in a nutshell, not bad, not great - kinda at that place where you finish and your like....okay....what's for lunch?) but will wait. Gotta get the miles on the board before I forget. Will add links from Garmin later.
Sat - Bonita 8K - Total milage 11.5
Sun - 14mi South from Seaside
Weekly Mileage - 61
Mon - 10 in the AM, 5 in the PM downtown with Katie and Brian.
Tues - 6
Wed - OFF
Thurs - 10 (5 mi "tempo") 5 in the PM from Seaside (felt surprising good on this double...despite the sad attempt at tempo from the morning.)
Fri - 15 (yea, that's right. Booyah.)
Had to do the long run today since I'm out in Utah this weekend for some bachelorette festivities and don't want to try and fit in two hours of running at any point.
This is the first run I've ever done that has cracked two hours. I realized today how freakin' crazy we are. I mean, who run for TWO HOURS. That is a freaking long time! When I started it was dark and night and the fog was thick....by the time i finished it was sunny, warm, clear...and I was really late for work.
But ya know what the craziest part of it is? I am so pumped to go out for my next 2hr+ run. What a freakin' high!
Sat - Bonita 8K - Total milage 11.5
Sun - 14mi South from Seaside
Weekly Mileage - 61
Mon - 10 in the AM, 5 in the PM downtown with Katie and Brian.
Tues - 6
Wed - OFF
Thurs - 10 (5 mi "tempo") 5 in the PM from Seaside (felt surprising good on this double...despite the sad attempt at tempo from the morning.)
Fri - 15 (yea, that's right. Booyah.)
Had to do the long run today since I'm out in Utah this weekend for some bachelorette festivities and don't want to try and fit in two hours of running at any point.
This is the first run I've ever done that has cracked two hours. I realized today how freakin' crazy we are. I mean, who run for TWO HOURS. That is a freaking long time! When I started it was dark and night and the fog was thick....by the time i finished it was sunny, warm, clear...and I was really late for work.
But ya know what the craziest part of it is? I am so pumped to go out for my next 2hr+ run. What a freakin' high!
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