Sunday, October 10, 2010
My weight is pretty much stagnant over the past few weeks. I suppose I could be doing better tracking, but it's still kind of annoying. I stopped doing the deficit tracking and things stopped moving - even though I'm still eating (mostly) well and hitting workouts.
I NEED TO DO SOME STRENGTH TRAINING!!! I am so lame on that front right now. And I know my body needs it.
I had a bad race yesterday, Disappointed in myself but really I think my expectations and plan for the day were poorly conceived more than anything. I still finished, and got a time with a pace faster than my usual long run, faster than my (so -far) planned marathon pace.
It was a 15K that I squeezed in under 2 hrs.
Here are some estimated split times...
Mile 3: 34ish
Mile 5: 58ish
Mile 7: 1:26ish (so yes, those two miles between 5 and 7 utterly destroyed me)
Mile 8: 1:45 (WOW that'sa ridiculously slow mile! - 19 min??)
Mile 9.3: 1:59:15ish (clock time was like 1:59:45 ish I think, no chip timing, watch was around 30sec of of clock)
So... yeah. This road loop after mile 5 was miserable. I think right before mile 5 is when I took some Gatorade. And I was fighting puking the whole rest of the race. I guess I did 1.3 in 14 minutes or so, which is not bad for me at all - but honestly I walked most of mile 8 and just SPRINTED into the finish after mile 9. I started jogging a bit toward the end of mile 8 and had to stop and bend over to alleviate the nausea and somewhat dizziness.
The race was at the top of a "mountain" here in AL - 1600' elevation - and fairly rolling - especially from mile 5-7 more than anything. I ate a bowl of cereal in addition to my usual PB/Banana wrap before the race. And I took Gatorade. Those are the kind of variable factors involved here. I think I also selected a goal time and inital pace that was not commensurate w/ the rolling hills. Since I maintained it early on I figured I should keep trying for it until about mile 5 when I recognized I felt like total crap and I could feel my body just dragging and see the hills were getting more rolling. I didn't have an elevation map for this course... but I should've just run it at MP and then had the energy to add a few easy miles on a nice trail up there afterward to boost the mileage for the day since that was my LR. That was a plan I had but I decided instead that I thought I could run 1:45 for a 15K and ignored the fact that I had zero attempt at a taper, and ran 10K Thursday evening (which for me is a mid length run, one of the longer distances I'll do midweek), and had unknown course conditions, and wanted to add some extra miles. *DOH*
I do all this analysis not to excuse my performance, but to learn from it so I can avoid whatever choices I made that gave me a less than awesome result.
I also am starting to realize that my goal of breaking 5:30 for my marathon is probably unrealistic and attempting to maintain that kind of a pace will almost certainly result in blowup and possibly being swept off the course. I will hold any final judgement for my half marathon result in November (which I will most definitely prepare for as a RACE) -- but right now the plan is to try to run an even paced marathon race at around a 13min mile. Which means that last week's GREAT 17+ miler was too fast. I need to really slow down my long runs to ensure my endurance is there. I guess some could argue that maybe my race pace should be faster if an easy LR is at 13:15min miles, but I know I run slower than that sometimes and my LR shouldn't be faster than my slower runs I don't think. Granted most of those slower runs are shorter, average including my warmup mile w/ 5min minimum of walking... so the run pace is a bit slowed down...
But anyway. It was just a tough day yesterday and I'm feeling disappointed with adjusting my goal to not be able to achieve such a big improvement over my first marathon, which I felt was kind of a disaster. Why should I run a well executed race and improve only 15min over a complete disaster of a race? Over 26.2 miles? I mean I understand hoping for a huge PR on a shorter distance is kind of ridiculous, but considering I was done at the half of my first and drug my butt in to 5:55, it's kind of depressing to think that my new goal is only 5:40.
I am wondering because last year I actually thought I might be able to do the marathon between 5:15-5:30 if I had executed it well. Was that just ridiculous dreaming? And why I came in at 5:55? Are my expectations just actually realistic this year? Or am I actually that much slower?
So many questions. I definitely have quite a bit of training time between now and the marathon, but I'm not sure I will be making any kind of gains during that time other than preparing my body for the distance - not necessarily speed gains.
I want to dial in my nutrition to shed as much as realistically possibly before the race - every lb off this body will help! I'm not going to do anything crazy for that to happen, just want to get back to my deficit tracking and being more precise and clean and less willy-nilly with things. I can have freedom to not just eat carrot sticks, but I don't need to have that kind of leeway EVERYDAY ya know?
I want to ensure I'm still doing some speedwork - I kind of got off the beaten path w/ my training runs lately and have just been trying to GET IN SOME MILES without a good attempt at hitting proper training paces or doing any speedwork for the past few weeks - basically since I got sick before my half.
I just looked again at the training plan I wanted to base mine off of, from the latest marathon training special from Runner's World, and reminded myself of what my speedwork goals are.
This weekend I'm running a 5K for social reasons - for training purposes I'm doing my LR BEFORE the race. The race doesn't start until 9AM, so I will have plenty of time if I get started early to get in 15 miles (which is my goal). I will need to start running at like, 5AM. hahaha. At least. (in order to ensure my pace is NICE and SLOW) Good thing I got my headlamp.
After that I figure it's fine to run the 5K at whatever pace I feel like it. It'll be run hard, but after 15 miles I'm not sure hard will = any kind of proper 5K race pace! HAHA :D It'll be interesting to see what I have in the tank after that.
Today I'm running a few miles w/ my friend KEAKMAN in the Portland Marathon. No I won't be in Portland- the plan is to be in my neighborhood actually... her goal time is 14:24 min miles and an even pace, which will give her a PR over her last (also first) marathon time, which I believe was 6:38:xx, so a 20min PR! Which I think is an excellent and realistic goal!!! If all things go GREAT I think her stretch goal is under 6, which I don't think is out of the ballpark either.
If only I could be as understanding toward myself and not be such a nazi about the fact that I don't feel I'm getting any faster and if anything, maybe getting slower. *sigh*
OH! So all this has led me to set a new goal for my running post marathon.
I won't have a goal race right away, but I do have a goal training approach: Keep my mileage up somewhat. We're talking not going under 25 miles a week, aiming for an average of more like 30 (confession, I haven't hit 30 miles a week yet... dangit. I just checked my training - no wonder my paces are so miserable - I have had 25, 28, 29 - today's miles will get me to something like 27 for this week), but to maintain a long run distance of 10-13 miles each week, and incorporate regular speedwork. That sounds good right? I think if I can maintain that kind of training as a base in the spring, I should maintain better endurance for entering any kind of marathon training, but have enough energy to be able to devote time to some real speedwork as well. Since I won't be building mileage I won't have to worry about doing too much speed and building at the same time.
Anyway, point is - I need to blog more. All this has been spinning inside my head and getting me faosapthisaprihr crazy. Help alleviate my crazy, friends!
Wednesday, September 29, 2010
Just realized I never posted this to my blog! :D
I'm in all black, w/ a purplish stripe at the waist area of my short pants if you see it.
Also the older gentlemen frequently comes to my Zumba class as well! :D
Wednesday, September 29, 2010
I'm feeling very on track!
I haven't tracked my food 100% in a while, but yesterday I did most of it and today I've tracked everything prior to leaving work at least so far. Just gotta get dinner in the mix!
I weighed this morning down .5lb from my pre half weight - so all that fluctuation is gone and then some - and today is the start of TOM. So I'm feeling pretty good about that. :)
Last night I hit the park for 5K, and I kept getting colder and colder and speeding up more and more... hahaha. My average pace was still over 12min mile, but considering my first mile probably took a total of more like 15-17min w/ my 5 min walking warmup involved, I'm not sure how fast I really ran those last two miles! I wish I had a Garmin to see how that really divvied up. HAHA.
This morning it was a 5AM wakeup call to get going since I planned to get in 6 miles. I just barely had enough time for my smidge over 6 that I mapped out, then shower, lunch, eat, and to work on time. But I did it! It was really dark, and my headlamp isn't here yet, but I mapped a route that took me through a place w/ sidewalks and streetlamps so I just stayed on the sidewalk and had plenty of light so I could see and be seen and I wasn't in the road. I prefer running on the road in that area because the sidewalks are up on these ridiculous banks - so everytime there's a road crossing the sidewalk angles steeply down to road level and back up again after the intersection. SOOOooooooooooooooo annoying and extra stress for the legs. But it was worth it to get in the miles today and to have a change of scenery. :)
Shortly before my turnaround point there was an intersection full of shrubs and whatnot at the entrance to a business - when I passed through on the way out it was normal, but when I turned around I saw that the sprinklers had turned on creating a huge mist over the entire area. I saw a runner come through it! I waved at him and he said get ready for a shower! haha
I put my hands up flat on either side of my eyes like blinders so I didn't get water all up in my face and plowed through it - yeah, I got wet. And it was 49 degrees this morning!!!!!!!!!!!!!! So a bit chilly, especially for those last 3 miles or so.
Felt great being able to log 6 miles before coming to work, though - haven't had a nice pre-work run like that in a bit.
Tuesday, September 28, 2010
Ok so I left you guys hanging this weekend - so sorry! :D
Gotta go log some food today, ate out last night at the last minute, but didn't get anything too bad. A nice Tortilla Soup and side salad - minimal dressing added by me. Like 2-3 of Henry's fries and two tortilla chips w/ some toppings from my FIL's nachos. Then a serving of tortilla chips at home as well - seriously, it was not bad. Nice low salt multigrain tortilla chips at home and the toppings on my FIL's nachos were pretty light seeming - not too much meat or cheese, some beans in there, and lettuce, onions, tomatoes... yeah. Good stuff. He had jalapenos too but I scooted them off of the ones I took.
My LR on Saturday was... completed. HAHAHA :D It was rough - CLOVERR1 makes big talk about being slow but truth of the matter is she just trains slow most of the time, and counts the slow time on trails. Get her on a road w/ a couple of faster runner buddies, and she was OFF doign 8-10 miles of the run at a sub 10 min mile pace, absolutely smoking me. HAHAHAHA :D But she joined me for part of it -- at which point I was too drained to keep up with her fast power walk. Sorry girl! I should've let you stay with someone more entertaining!
The problem was - I went out way too fast. I could see I was getting left behind big time but I didn't want to be - I tried to catch up, then gave up on that and tried to stay close enough to see where everyone was turning, then gave up on that. At some point I settled on my normal long run pace I think, around 13mm - but at the 6 mile mark I was only at 1:14, which is an average of like 12:20 ish min miles, so I know I was booking it at first. The last 7+ miles were brutal therefore -- I walked a good chunk of it, but when I started getting closer to the finish, I picked it back up to running again.
It was fun finishing with people there -stretching w/ other runners and having aid stations for my run - seeing everyone on the way back saying good job, etc. - knowing we were all out there running the same route to train together. It wasn't quite the experience I imagined of taking on the run in a little pack of relaxed chatty running fun -- but I knew that wasn't necessarily realistic based on the fact that I am quite a lot slower than a lot of people. :) Maybe someday if I get faster or I go somewhere that has so many runners that there are a group as slow as me I'll get to experience something like that, but for now - I'M GOOD. I like running by myself for the most part.
So then Sunday was supposed to be "active recovery" day according to my new plan, but I didn't do that. I did resting recovery. Oh well. hahaha :D I planned on trying to run on Monday, but there was lightning and then I picked Zumba+Hooping+switching days over running in the rain last night.
So here's this week's revised plan:
TWR - 3-6-3 miles or something similar.
F - rest
Sat - LR w/ group - 16 miles? I dont' remember.
Sun - some recovery miles - 4-6?
Ideally I want my running plan to look like
MTW - 3-6-3 (gradually building these days throughout) - one day being hills OR speed intervals
R - REST!
F- Pace run - 6ish whatever, building throughout Higdonesque
S- Group Long Run
Su- Active Recovery - AKA light ST, yoga, hula hoop, whatever.
This also includes - Monday night gym night - Zumba/ST + Hula Hoop class, possible Wednesday Pilates, need to do some upper body ST BIG TIME. Thinking about developing a good at home program for this so I don't have to pack a gym bag constantly. Or just plan on heading to the gym JUST for ST on T-R nights? I dunno. I'm undecided. I have a friend on RW who is always rotating upperbody muscle groups and working a part every day pretty much, but always working something. Seems like that might be the most realistic way to fit in ST with such a packed schedule? I think if I have an actual plan I'll do it. Leaving it too open usually results in me doing nothing.
I'm running tonight vs. this morning - it was dark and foggy and cold. I'm getting a headlamp, which would have made me feel pretty comfortable about running in this, but without it it just seemed like a bad idea. Especially considering that this evening after work the weather is forecasted to be ABSOLUTELY GORGEOUS AND PERFECT for running! :D So I'm planning to hit an easy 3 tonight, maybe I'll do it at the greenway and take my Freestyle Trainer Straps to get in some ST while I'm at it since 3 miles doesn't take very long. Maybe now that the weather is getting cooler outside I can talk my DH into coming with me after work sometimes during the week and I can do my straps at the park and we can hang out together. That'd be nice. :)
Waiting on a package: New shoes (Asics Gel-Kayano 15's), GU's, Ininji socks (toe socks for runners - hoping this might help my pinky toe blister situation), and a HEADLAMP! :D Petzl Tikka 2 or Tikka Plus2? I can't remember. It's got 50 lumens of light and great reviews.
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