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.
Wednesday, November 18, 2009
Monday, November 16, 2009
We Will Never Forget
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.
Tuesday, November 10, 2009
Run Hard, Run Happy!
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 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!
Wednesday, November 4, 2009
Tasty Oatmeal Recipe
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
Any other ideas? Feel free to post suggestions.
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
Any other ideas? Feel free to post suggestions.
Sunday, November 1, 2009
Monster Mash 10k
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.
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.
Monday, October 26, 2009
Giving Long-Due Credit to a Great Runner
I had the privilege this past January of "having lunch" with (sorta, anyway), warming up near, and watching Brooks runner Brian Sell charge down the turnaround at the Houston Marathon. I greatly admire his work ethic and his contribution to the sport of distance running. Even though New York is likely his last big rodeo, hopefully his attitude and contributions to the sport will be lasting.
Amby Burfoot with Runner's World wrote a good, no-nonsense article here-just like Mr. Sell's running and attitude itself.
Thanks Brian! You have inspired another fellow runner to grind out those miles.
Amby Burfoot with Runner's World wrote a good, no-nonsense article here-just like Mr. Sell's running and attitude itself.
Thanks Brian! You have inspired another fellow runner to grind out those miles.
Sunday, October 25, 2009
"Recovery Week"
After the Huntsville Half last weekend, I was amazed with how my body responded and how little recovery was actually needed. I see this as a good indication for my current fitness level, thanks to some solid training, coaching, and support. I woke up the following Sunday feeling little to no soreness with the exception of some arch cramping in my foot from wearing my Brooks T5's for the furthest distance ever.
Aching foot aside, I had an easy run or two before hitting the track Tuesday for a a type of post-race workout I had yet to encounter: 16 x 400s. Usually, my interval work is muted following a race, however, Coach Bill gave the green light for me to try this one out. I made a conscious effort not the be intimidated by the workload coming off a half, so I basically just went for it: my best and last quarter was a 1:21 and most averaged around 1:25. While I definitely was tired, I was proud of how I did. It's these manageable challenges that will help toughen me mentally and physically as an athlete.
After the track, I was able to rest easy for some more days before yesterday's long run. Melissa, Mike, and I were slated for an easy 10-12. We met at 6:00, which is relatively later in the morning to start for us, and ran/laughed/conversed as usual. Coach had a little surprise for us as we traversed Flintridge (mile 11-12), however...we had about 4 miles to go to get back to the meeting spot! Having enough fuel and running an easy pace, I settled into the extra work. We finished 15.7 miles in 2:07, and my Carmel Latte and banana was great afterward! It was rather cold out there, my lack of usual total sweatiness was evidence for that.
It's fun to look back at how far I've come entering my third season of competition. Before, those workouts that were unexpected would surely have freaked me out. It's amazing what we can do and learn when we challenge ourselves.
On tap this weekend is the Monster Mash 10k in Houston. I'm keeping my fingers crossed for good weather and fresh legs to break a personal time barrier.
Aching foot aside, I had an easy run or two before hitting the track Tuesday for a a type of post-race workout I had yet to encounter: 16 x 400s. Usually, my interval work is muted following a race, however, Coach Bill gave the green light for me to try this one out. I made a conscious effort not the be intimidated by the workload coming off a half, so I basically just went for it: my best and last quarter was a 1:21 and most averaged around 1:25. While I definitely was tired, I was proud of how I did. It's these manageable challenges that will help toughen me mentally and physically as an athlete.
After the track, I was able to rest easy for some more days before yesterday's long run. Melissa, Mike, and I were slated for an easy 10-12. We met at 6:00, which is relatively later in the morning to start for us, and ran/laughed/conversed as usual. Coach had a little surprise for us as we traversed Flintridge (mile 11-12), however...we had about 4 miles to go to get back to the meeting spot! Having enough fuel and running an easy pace, I settled into the extra work. We finished 15.7 miles in 2:07, and my Carmel Latte and banana was great afterward! It was rather cold out there, my lack of usual total sweatiness was evidence for that.
It's fun to look back at how far I've come entering my third season of competition. Before, those workouts that were unexpected would surely have freaked me out. It's amazing what we can do and learn when we challenge ourselves.
On tap this weekend is the Monster Mash 10k in Houston. I'm keeping my fingers crossed for good weather and fresh legs to break a personal time barrier.
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