Sunday, November 14, 2010
So - I wrote at length about my goals on Wednesday, and I think I set a very realistic goal. I was only off of it by a few minutes and I am very happy overall with my performance. :) No official times up yet, but I'm guessing it will be about 2:39:55 by the photos and my personal observation under the finish line! :)
There was no chip timing for this race, so my time was actually a bit faster than that I'm sure, but I forgot to stop Mr. G at the finish. :P
That is a PR over Kennesaw of ab0ut 5 minutes! WOOT! :) And I felt a LOT better at the finish and during the race than I did that day.
Let's look at some stats:
1 - 11:36
2 - 11:52
3 - 11:45
4 - 11:48
5 - 11:46
6 - 11:51
7 - 11:37
8 - 11:59
9 - 12:05
10 - 12:05
11 - 12:42
12 - 13:53
13 - 12:24
These are my average paces for actual mile increments throughout - there are some shorter little blips here and there that I didn't include where I was trying to get Garmin in line with course mile markers - so don't go adding up these times! :D haha. Also I didn't list the 13.1 pace because I forgot to stop Mr.G at the finish line - so it shows a pace of like 16mm, but that's me walking through the chute and over to get something to drink as well...
Goal - 12mm. As you can see, I still got sucked out a bit in the first mile, and in mile 2 I obviously made myself slow down pretty well, but I still got a tiny bit faster than that in the next couple of miles. After the halfway part I started going too fast - I was like - YEAH I'M HALFWAY AND I FEEL FANTASTIC LET's GOOOOOOOOOO!!!!!!!!!! Oh but then I slowed down again. And mile 9 and 10 I was like, what's with the sun, why do I feel like I'm working a bit harder now....
Mile 11 I walked through the water station there and took a cup of water - it was nice and COLD and actually had a tiny piece of ice in it. That was nice. :) After that little walk break I started running again through to mile 12 - I'm thinking my pace was slower here but the avg was slower than usual cause I walked at the front of that mile (mile 11 I mean) I remember seeing the average lap pace drop from like 13-14 something down to the 12's.
Then mile 12. MISERY MILE! HOLY CRAP I do NOT remember this hill sucking so bad running it during training at Marathon pace... why am I now going at my LR pace of almost 14 mm??? I HTFU and made myself push to keep a running pace up that hill - just a bit before the mile 12 marker I walked for a bit just to mentally regroup and tackle the downhill final mile with renewed energy - and because I knew that the last tiny bit would be UPHILL to the finish line and I'd need that pizazz!
And I found it - the downhill plus the fight for the finish resulted in a faster mile 13 than mile 11-12, although I had still obviously faded from earlier in the race. CLOVERR1 was waiting for me after 12.5 somewhere, and ran me up toward the finish, pulling away to let me kick through the chute.
There is a horrible picture of me that I will post because I need to remember to think about my posture at LEAST in the finishing stretch so my photos don't suck so bad. HAHAHAHA :D
Children - try NOT to run like a hunchback.
I saw the clock for the first time at 2:39:15 ish and I was full of fight and fire to push it over the line before 2:40 and I made it - just barely. :)
Mr. G puts my total distance at 13.23 and average moving pace at 12mm, total average pace 12:10 but that does include the walking post finish line bit so I'm thinking "moving pace" took that out of the equation? I tried my best to run the tangents of the course and at times my Garmin did beep in line with the mile markers but at times it didn't - so considering it did sometimes, I'm thinking it was fairly accurate, but that I gave myself some extra distance at times by not running the course flawlessly. I'm definitely proud of my effort and performance overall.
CLOVERR1 SMOKED it in 2:09 by the way, so go give her a big congrats. :D
A newly friended person from work who has lost well over 100lbs now met his goal of finishing sub 2:30 at 2:28! :) That is my next goal...
OH and the medal! How could I forget!
I also plugged my half time into McMillan's calculator - remember how I was setting my marathon goal at 5:40? Well this time in his calculator gives me a 5:37ish finish. SO! I'm feeling very happy and confident about that goal.
Wednesday, November 10, 2010
... not perfectly perfect in everyway, but I'm ok. :)
I did NOT run Monday or Tuesday. I felt that I needed some rest, although I wish I had logged some big miles then, I was listening to my body and I think that's important. I've never just missed a run before. And normally I run Tue-Thu, so technically I missed one -- but I was PLANNING on running both Monday and Tuesday... anyway. My tendons at the front of my left ankle were a bit tender to pressure after my 20 miler - just a bit bruised I think, all the uphill running and I never adjusted my laces once I started feeling the pressure around mile 18 or 19 (I was so close to the end I just didn't want to stop) -- I was all geared up including headlamp for a slow 10 miler on Monday night but once I started my walking warmup (top shoe hole unlaced to make sure I didn't irritate it) I realized my SOCKS were irritating it. Too tender. So I turned around and went home. Struggled with feeling like a weenie, kept telling myself I was being smart. Tuesday I just wasn't feeling it and decided another day of recovery was ok. :P I'm gonna get a short fast one tomorrow to get pumped for my half marathon on Saturday.
I have a plan for the race - last time I started aiming for 11:27 min miles throughout - to bring me in under 2:30. In doing the RW Half training plan I was following, I did all HMP runs at 11min miles so I figured I was not overreaching with that goal, although I felt a bit skeptical, to be honest, since I had not completed any race longer than 8K at a sub 12mm pace - granted this was my first race longer than that other than the full marathon! So a lot of unknowns.
The course was majorly hilly, and it took it's toll on me. I was slightly behind my pace band by mile 5, was still close by mile 6, but somewhere after that I started slowing by a lot and came in with an average pace of 12:30+ so I know I was dragging in that second half.
I read an article today that expressed an opinion from the book "Run Less, Run Faster" that for every minute faster you are than your goal in the first half, you'll be 2 minutes slower in the second. Or something like that. I obviously was on goal for that race, but my goal was clearly unrealistic based on the course and my training not involving many hills.
I still don't know if that's a good goal for me right NOW on the half -- based on my recent 5K time (32:15) - McMillan says I should be able to do a sub 2:30 half. But I really want to have a GOOD STRONG racing experience for once - especially leading up to my marathon. A 2:29 ish half on the McMillian calculator also extrapolates to a 5:14ish full - which is definitely much faster than I will be setting my sights for my marathon. So running a good conservative race strategy for this half should be good training for my full.
Right now my tentative plan is to start out aiming for a 12min mile pace and keep that until at least the turnaround point -- which is actually closer to mile 8 of the course. Once I get out of the Greenway Area I should have a good shot at running faster if I want to because the roads are nice and flat and I will have plenty of space as well -- shortly after exiting the Greenway is mile 10 marker - so I could turn it up for the last 3-5 miles depending on how I'm feeling. I think this will give me the best opportunity to have a positive race experience.
If I manage to simply hang on to a 12mm pace throughout the race, that will still give me a PR over my last race - 2:37:12 over my previous 2:44:45 or whatever, so around 7:30 off my current PR. Not sub 2:30 yet, but although I do believe that's a good goal for me to work toward and not unreasonable, I think it might be a bit ambitious for me for Saturday still.
RW had an article a while back about raceweek tuneup workouts and there was a nice short one for halfers that I am going to look up and see about trying tomorrow.
I haven't tracked my food this week, but I feel that although I've been eating a bit off the beaten path it hasn't been too bad. 2 roadside chicken tamale's and a small cup of horchata for dinner on Monday night (SO GOOD). Last night was a grilled chicken salad at Zaxby's - and a share of a caramel pecan pie milkshake (that was the worst I've done this week so far!). Today I resisted pizza for lunch but did grab a couple chicken wings to tear meat out of to add to my brought lunch of a salad and lentil soup w/ coleslaw in it. (That sounds creepy but it's really good. HAHAHA) I need to get back to tracking at some point so that I don't completely lose it, but I don't feel I've done any damage w/ my untracked days so far.
Monday, November 08, 2010
Sorry SparkFriends! :)
Happy to say I hooped it up Yesterday - my teacher taught a bonus Sunday class and I'm glad because I plan to run 10 miles tonight so I will be missing hoop class. :( Sad. But! I got bonus hooping time. In the studio with a mirror so I got to see how I look hooping... so I might make a video sometime because I decided I look cool enough not to be too embarrassed - most of the time anyway. HAHAHAHA. So maybe next weekend I might try to make DH take a video of me if I get ambitious.
The big thing is - my half marathon it this weekend. Big tune-up race for my marathon training and a chance to get a PR over my hilly half in GA. I haven't decided yet how I want to go about pacing myself, but I have my GARMIN now - Mr. G - and I love it. :) So I will have that to help me not go out too fast and all that good stuff as well. I know the course well now that I've run it twice, and part of it another time - so you could say maybe 2.5 times. HAHAHA. But in any case - it's fairly flat, pretty nice course to run fast on I think. I felt very comfortable doing half at LR pace and half at Goal Marathon pace on a 13.5 mile run on it the week before last, but that's a lot slower than I would intend to race it even if I don't go much faster than my current HM PR. We will see...
But that's why I'm going for 10 tonight - I want to really front load my week with mileage so that I don't go down too far in overall mileage for the week, but still give myself easy days closer to the race and a full rest day for sure the day (or maybe even two days) before it.
Then next week I have my last real LR before the taper for my marathon. The schedule has the location as "TBD" So I really have no idea what to expect.
My 20+ miler on Saturday really truly went about as well as could possibly be expected. I was running on one of the most (if not the most - I'm conflicted between this and my half marathon course) difficult routes I've run this year, and I was going to be doing this for 20 miles. I returned to the scene of the crime of my 15K (the one I totally blew up on) - and it was ok. It was kind of like last week when I returned to the Hunstville Half Marathon Course. I ran a group run there (my first) during which I totally blew up, went out way too fast trying to keep up with people, and then miserably drug my butt back to the parking lot. Well last week I ran there and killed it.
I won't say I totally killed my 20 miler - there was some serious fatigue toward the end - but it went well. I'm not used to running hills like that and running the hilliest course I have on my first 20 miler wouldn't have been my plan, but I am attracted to challenges and since it was set before me as "the plan" I WAS GOING to do it. I never felt as bad as I did during the end of the 15K - not even close - and that is completing over twice the distance. (granted, at a much slower pace- but still!) I also had to run the part of the 15K course I hated the most FOUR TIMES during the 20 miler - and survived. So I felt very empowered even though overall I wouldn't say it was the greatest run ever- it was a challenge, I made it just over 20 miles (20.15ish) without headphones/music, and on the toughest course I have run. WOOT! I estimated I'd maybe take 5 hours to run this and I did. Including a 10 min potty break. (WHOOPS!) So actually, I was under my estimated running time and I'm happy about that as well.
I didn't eat perfectly this weekend, and I still didn't track everything - but I kept the splurges to Saturday for the most part, and really focused on eating well on Sunday. I am proud of the way I handled dinner last night and this morning's weighin did NOT reflect another big upswing like every other freaking Monday weighin the past couple of months or so. HAHAHA I'm hoping I can keep the momentum going so I can finally see it inch down again. I'm not looking for big losses since I'm running so much and I'm in the peak of my marathon training mileage, but I definitely do not want to gain and losing a tiny bit would be nice.
Well I think that's about it for now. :)
Tuesday, November 02, 2010
So I wasn't really feeling the gym last night when I first headed there, but how could you stay down while shaking it in Zumba and then hula hooping??? :) So my mood was lifted very soon!
I had a massive deficit yesterday (1200+) that I'm not counting toward this week's deficit, but I'm sure it's affecting my hunger levels today and what I have chosen to eat thus far today. ALL GOOD STUFF! :)
The scale is back down again, of course. :P I knew from the way I looked and felt that the number was bogus. Now to keep it moving in that same direction with some consistency instead of the nice little rolling hills I've been experiencing with the scale each week.
The accountability group is great so far, I hope it continues with the same kind of great energy. :) I love that I get email notifications everytime someone posts that I can actually READ their post in the email and respond via email. Soooo convenient. I love you Sparks but that is just a tad easier and I need the accountability to be as easy as possible right now!
So....... did I mention my DH is getting me a Garmin????? I'm not sure I mentioned that here - but YES!!!!!!!!!!!!!! :D The older models are on mega sale on amazon right now because I guess they're finally discontinuing some of the older ones. Anyway -- I'm getting the 305. The one that everyone loves except for the clunkiness of it. Well dangit I'm 6'2" - I can carry a big watch. That means nothing to me. :) WOOOOOT! I think it was like $145 w/ HRM and free shipping. And he told me it might be coming TODAY in the mail. So that is exciting. (It's my Christmas present but I opted that if he was able to get it I'd like to go ahead and receive it early so I can use it leading up to and maybe during the marathon! I expect to be opening socks on Christmas. HAHA)
Anyway, hoop class was awesome. Apparently I'm lookin good these days because my teacher asked after class, so how much weight have you lost? I was like, since BEFORe before? She's like, since you've been goingoingoing, you look like you've lost 10-15 lbs. I was like BWAHAHAHA yeah right. But I just replied, I don't think so - must be muscle! :D I hope it means the hooping is whittling my middle. ;) Like I said before, when I weighed yesterday I was not expecting the number I saw (up over scary weight again) because I looked and felt skinny yesterday. I can feel my hip bones a little more close to the surface when I put my hands on my hips, ya know? So I might not be getting the bulging biceps of steel that I want (obviously I don't want them too bad since I've been ignoring them) but I must be getting something going on in the midsection which is AWESOME to me. :)
Also in hoop class we learned a couple of choregraphed combos - lasso to figure eights to orbit w/ one under the leg was one combo. Then we did a waist hooping combo where we hooped, stopped it in a reverse pose to the left, brought it up in a vertical circle shape (kinda behind the back) then "paddle turn" to the right, pose in right side reverse pose and then hoop it up again.
And since we'd been practicing (some of us anyway) w/ bringing the hoop on and off the body, we were challenged to move between the two combos (combo one being off the body hooping, combo two being waist hooping)
ANNNNNNNNNND - she showed us moving the hoop up to upper body hooping (arms OUT of the hoop) for the first time, and I can do it now! YAY! :D I think the reason I was able to get that so quickly is that I was practicing it with arms in on my own so much, but since we were working it that way in class I tried it that way and with the practice time we got was able to get a better upper body movement to keep the hoop going on upper body instead of just getting it there and have it slow down because my movement isn't strong enough and it goes back down to waist.
Seems like we might've done something else too but I think that was it -- still, awesome, fun, best ever. HAHA :D
Going running after work - 5+ miles.
Monday, November 01, 2010
Let's start with the worst and work our way through to the positive, shall we?
The Ugly - Uncounted, untold amounts of Halloween candy. Everytime I passed the candy bowl there was more candy eaten, and extra trips were then made to the candy bowl. NO MORE OF THIS!
The Bad - Two meals eaten out, one meal of frozen to oven food that wasn't so healthy, another meal of pre made BBQ chicken that was surely chock full of sodium...
The Good - I made my awesome Cuban Black Bean Stew Recipe and there are leftovers for lunch! WOOT! I had an incredible Long Run -- it was a cut back week so only went 13.5+ miles, but I did something different than my usual LR strategy -- I started at a nice slow easy LR pace, but then after hit the mile 7 marker on the HM course I was running, I picked up the pace aiming for 13 min miles (My Goal Marathon Pace), and hit it perfectly. It was GREAT. Very confidence building and whatnot.
I NEED to track my food on the weekend. I can't NOT track my food on the weekend and reliably stay within rational eating. I can do it sometimes - notice I said RELIABLY. I'm not doomed to fail without tracking, but I'm risking a big detour like the one I took last weekend. Especially when certain stars such as TOM and HALLOWEEN combine with a LONG RUN. It's just not smart. It was not smart of me to just keep going with the willy nilly eating -- it got worse as the weekend went along. Friday night we ate out, I chose a pasta dish, and I felt good. I had a great LR the next morning, had a nice pre run banana+PB sandwich, GU's during, and protein bar after - felt good. Went out to eat again (the Happy Tummy) and got a decently healthy meal, plus a cookie. Not bad. And then I ate a lot of candy and I don't remember what all else. And made the Cuban Black Bean Stew - which is good! -- but ate a bunch of candy while making it (not so good).
Sunday was just a bunch of nonsense. No attempt at healthful eating.
It's a new week! I got invited to an accountability group on Facebook full of Runners World Online Forum folk. I'm hoping this will help keep me on track. We're even doing weekly weighins (something I haven't shared with anyone in a LONG TIME) which I think will be the real kick in the butt. They want to do them on Monday. Which means I can't continue to stick in my - eat well during the week, fall apart on the weekends - strategy. Sure the weight may go back down by Wednesday but I'm never going to get anywhere just fluctuating up and down back and forth.
As for this week's deficit, I've decided that although I should get a great deficit today, I'm not counting it toward this week's deficit total. I'm gonna bank it against last weekend's debacle. HAHA.
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