Sunday, November 21, 2010
The bottom of my right foot is a little bruise-y from where the brace went across my arch, but otherwise I feel physically good.
Plan was to start out and turn it into a shorter out and back if things didn't feel good, take a shorter taper and run another big one later, but things worked out today.
I was overly emotional at the end of it -- for some reason this run got very mentally challenging toward the end. After I passed mile 19 I was like, HTFU and get going! My last mile split doesn't look super impressive because I started that last mile a bit slow, but I definitely picked it up - especially in the last .6 miles - (I ran 20.1 - ) - I went from a slow point of 14:27 down to a fast point of 11:17 min miles in a steady speed up during the last half of mile 20, then I slowed a bit for the last .1 as I ran uphill into the parking lot to visit my car, clocking an average pace of 12:42 for that tenth.
I was aiming for 14 mm during the entire run, and had a few miles that came in slower than 15mm, but honestly the first was right after I passed my mile 16 point, this lady started talking to me from her driveway about how she has done 2 half marathons and wishing me good luck and stuff. It was nice, but it went on a little long - I was kinda walking backward like ok, I'm moving on now... so mile 17 is one of those long ones. After mile 17 was the final aid station provided by my training group and I filled many of my bottles w/ water, stretched my calves, and told myself about how I only had a few miles left... so mile 18 has a slow time as well because of that stop. After I reached the mile 18 marker my split times get a bit faster for mile 19 and 20, progressively, and then finishing that last bit at the faster pace as I mentioned already.
So I KNOW that there was more of a mental struggle (and a chatty runner lady) in those slower miles than anything else. OH I only mentioned two - the first of the 3 slower miles was mile 14 (I took a brief stretch and walk right after crossing the 13 mile point of my run).
I am very grateful to those of you who supported my skipping this run if needed - the confidence and the cautiousness is very much appreciated because I know it would have been hard for me to turn around and go back if I needed to, but I really didn't need to. I appreciate everyone's concern and support, though! :)
Now it's time to TAPER IT UP! :D WOOOOOT!
Friday, November 19, 2010
I'm confident I will be ok for the marathon - I mean, I walk painfree, no limp, only mild pain with certain specific movements (which are not general running movement) so I'm not really worried about it long term.
BUT - 20 miles on the schedule for Sunday and I'm uncertain as to how I'm going to proceed with training.
OH so I was having a great run on Thursday morning and stepped on a stick that blended in w/ the path (kinda all silvery/speckledy like the pavement) and rolled the ankle, btw. I didn't ever really say that. I was almost to mile 2 of a 4 mile out and back - so basically I had to go almost 2 miles back to get to my car. It sucked.
But anyway, I got home, iced it, put icy hot on that sucker, wrapped it up, and was fine. I don't have it wrapped today and I think there is some very very minor swelling on it - it's so small I'm not 100% sure I didn't imagine it, but I put my leg up and I think it went down? HAHAHA. Either way - not painful to walk on, etc.
So I think I will keep icing and elevating today and tomorrow, rest up - pick up a basic ankle support, and then still run on Sunday. But I am not 100% deciding on ANYTHING - I'm letting my body tell me what to do and not my brain.
So even if I run on Sunday, I will listen to the ankle and if it says stop, I will stop. But I honestly expect to be fine. If not, I can do 20 next week and do a 2 week taper instead. But that's a backup plan!
Wednesday, November 17, 2010
... to the marathon. Holy crap I just realized yesterday that I am now less than a month from race day!!!!!!!!!!! This Saturday is 3 weeks from race day! WOOT!
Saturday = 20+ miler. My training group schedule has the date as 20/21 and location TBD. So actually it might be Sunday and I have no idea where we're running. YAyyy.
I took Sunday and Monday off of running. I was going to do run Monday before hoop class, but decided I didn't really need to run Monday and it was raining and miserable out, so I headed to Zumba. Two steps into the warmup I realized my left calf was way too tight and it was sore with my steps so I vetoed Zumba for 10min rowing machine + 10min arc trainer followed by a good 30 min stretch and foam rolling session. :) My body thanked me.
Then it was a nice gentle hooping session. It was fun, I took the instructors usual comment of "do your own thing, feel free to elaborate if you've been coming for a while, don't feel like you're showing off" and just kinda kept moving and dancing and doing my own thing (relative to what everyone else was doing) over in the corner. I decided I would not do the orbit under the legs thing, but guess what? We never did that! :D It was like she knew! haha :D
I still need to make my hoop video.
Also I am going to take on a challenge posted by ANEPANELIPTI - THE MUFFIN TOP CHALLENGE.
I have a pair of jeans in my closet that I can't wear right now. The challenge is to put them on as much as possible - take photos and measurements - and go by measurement and update photos once a month until those jeans FIT DANGIT. So that will happen also.
My work is going to have a Zumba class after work starting 11/30 and Yoga during lunch! All selftaught - with DVD's? Now wishing I was Zumba certified so I could be a teacher here, but anyway I'm definitely going to the classes. :) We will see how much Yoga I end up sticking with but I'm going to check it out for sure.
Got in a good run Tuesday night and this morning -- over 5.5 miles each. Will run again tomorrow, hopefully longer than that - and then it's the big one this weekend. WOOT.
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.
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