Wednesday, November 10, 2010

New York City Marathon Race Report

Well, I have had a few days to digest everything. I am going to try to be as honest about the whole experience so that I can learn from the whole thing and hopefully move forward as a runner and as a person. I have spent the last 22 weeks trying to prepare for this one event, and I was as ready as I believe I could have been. I put in the miles, and did the work. Let me be clear, everything that I talk about from here on out was MY choice. I am not trying to make excuses or lay blame anywhere. But this is my blog, so if you read it, you have to put up with my view of things...

The day before the marathon, I met the runner from the UK that had contacted me. His name was Ian and I will be honest, he is one of the coolest people I have met. His outlook and sense of humor are really something. He had asked originally if I wanted to get together that evening. I told him I did not because I was planning on going to the pasta dinner in Central Park. I honestly thought I had paid for it, but when I didn't see a ticket, I figured I would just try to go with it. Those of you that know me, can attest that I am a creature of habit. When I make a plan, I need to stick with it. We ended up doing quite a bit of walking and searching for a place we could get into to have a bite. His friend Kathryn asked what else I would be up for. I said pretty much anything. That was probably a mistake. I should have had pasta...pasta is what I eat....I also eat very early...and we ended up eating a lot later than I had originally planned on. The conversation was very good and I really am quite fond of Kathryn and Ian.

The second mistake of my trip would probably have been about the rooming switches. My friend Ria had graciously said I could bunk with her the night before in her hotel which was close to the subway to get to the start. So after she and I split up with Kathryn and Ian we had to get back to Queens. Any other night would have been ok, but with getting back a couple of hours later, and still having all my preparation to do, I never really felt settled.

The next morning was cold...and I mean cold. If the marathon was held right outside my door and I just got to stretch and run, it would have been perfect. But since it was an hour + getting there and then like 3 hours out in the hellish wind I was not set up to really be on. I had to scrap what I was planning to wear and go with tights and a long tech shirt over my shirt that I had pinned my bib on. This proved to be a pain once I warmed up and with the bleeding chaffing that went on from halfway through the marathon to the end. I used the body glide...but the extra layer must have made more friction....back to that in a bit.

As I told people before, I was in the 43 corral of the third wave in the blue path. I prime starting spot. It took a lot of jostling to get to where we needed to be because Ian jumped back a wave so we could run together. His calmness really did help my nerves. We were standing directly under the announcer and got to hear God Bless America by a singer from the was pretty awesome.

Once he was finished, they gave the start and we were off. I had planned on a 9:45 first mile to get the legs moving, but not too fast. I hadn't run since Wednesday and that was probably another mistake. Even the opening pace felt a little off somehow. Not too fast, but not quite right. Ian was amazing about just letting me set it. When the first mile clicked off, we were right at 9:42. Right about on target. After here was where I let stupidity take over.

I should never have tried for an 8:30 second mile. I was trying to use the downhill of the bridge to our advantage, but my legs were NOT ready to move that fast. After all that time off I should have gone closer to a 9:00 and then see how I was feeling. We hit 8:28 which was what the plan said...but the plan was wrong.

After the second mile I kept the pace under 8:30...why the hell did I do that? Simple...I got caught up in the energy. I was high fiving just loving everything that was going on. Last year, it was Brooklyn that made me fall in love with this marathon, and I wanted that feeling again. Instead of being prudent, I was impulsive. And it did not take all that long to see the error of my ways. Ian kept saying what his split were and we kept going under, and so I tired to pull back a little in miles 5 and 6. 8:42 and 8:58 respectively. I took my second gel at mile 6 knowing that I was already starting to feel it a little...6 miles in....

Miles 7 and 8 were both under 9 but the times did not seem to be making sense on the pace band. I am not sure if I messed up some math somewhere, but where we were at stopped jiving with the overall times. Something else to occupy the already worried thought I was having.

I really tired to correct in mile 9, but went overboard a little and ended up turning in a pretty slow mile. Mile 10 seemed back on track, but I was starting to really labor to keep the pace going. 11 and 12 were BOTH over 9:00 and part way through 11 I could already tell my day was done. The legs started to feel heavy, and my breathing was becoming labored. Ian was trying to keep my going but he still had a lot of pep going and at one of the water stations, we ended up getting separated and I knew I couldn't make up the difference. My long journey was just beginning.

In hindsight...I should have just reset at that point. I hadn't been listening to my Ipod and I am a rhythm runner. I always use the same playlist for the same parts in my run. I should have started back with a 9:45 mile and just said hey: "4 is probably out, but I can have a decent pr." But I didn't. I told myself about all the hard work and how much a wanted to attack the Queensboro Bridge partway through mile 14. I was still moving along at a shuffle, but I kept telling myself that I could not walk...not until the top of the bridge.

I somehow willed myself up that SOB without walking, but I was going so slow I should have saved the energy. Once at the summit I walked a bit to try to get my crap back together, that was the beginning of the end. My left calf started freaking out on me, and by the time I was at the bottom of the bridge where all these people are cheering, I was meagerly inching along. It was quite demoralizing. I was looking for Ria, but at that point my brain was not thinking so clearly and I couldn't remember where she was going to be standing.

I kept moving up 1st Avenue knowing that this was going to be a long afternoon. I decided to eat or drink whenever I saw people giving out things. The calf was persistent and the pain had worked itself into my heel as well. I saw Kathryn at one point and told her I was done. She asked if I was going to walk the rest, and I said I would jog where I could....JOG....whew.....

Miles 16-20 in a lot of ways were the worst. The pain grew in areas....both legs....both calves....some quad pain. I just couldn't get going at all. I finally made the conscious decision that is this was going to suck, it needed to suck for a reason. I had to beat my time from last year...I knew if I didn't...I may not want to do another marathon after all my work. So I would try to find a groove and then keep at it. Every aid station would stop me because I didn't have the energy or the power to avoid the huge groups. for those later miles.

I did see Ria at some point around mile 21 I think and she asked if I was ok...I shouted NO and just kept moving. About a half mile later the apex of my suffering would appear. I started to stagger and finally dropped  on one knee. These amazing people rushed over to try to help me. This kind woman just rubbed me back...another held my hand...and a guy asked if I wanted him to work out my calf....they asked if I wanted to sit...I told them if I sat it was over....I tried to get up but kept was humiliation at its finest....finally on the third push up I was able to get to me feet and just go...the crowd around me meant a meant the world at that point.

The next couple of miles were bad, but I kept moving. I would get a little head of steam and then stammer. Just had to keep putting one foot in front of the other. This damn guy in a rhino suit kept running within my area and that added to my annoyance. Good for him though....

Central Park was pretty anti-climatic. I reached for everything I had, but there was just so little left in the tank. I would high five as many little kids as I could trying to get and keep moving. Up back along Central Park South where the crowds were huge I get moving along the walled area. When I finally turned to go back into the park, there was no big burst left in me. I continued on...

The proudest moment of the marathon for me came about 300-400 yards from the finish. I was going along and my left foot just surged with pain. My toes spasmed under my left foot and I couldn't move them. After a couple of step I thought I was going to break them underneath the weight so I stopped and the crowd kept trying to cheer me on...I took off my shoe and went going again. The people that saw me running with me shoe really cheered for me that last almost quarter mile. I am hopeful there will be a few pictures of me running with one shoe. Beaten...but not defeated....

The walk afterwards was so much harder than last year. I kept stumbling as the line moved ever so slowly to get the bags and around Central Park to the exit. I did not have the exuberant feeling that I enjoyed last year. I felt dejected. So many people knew of my not even come close has been hard to made the walk seem that much worse.

I have been feeling better about things the last couple of days. I have been doing a lot of walking around this great city and even went for a run in Central Park today. I am still in quite a bit of pain in certain areas. I am pretty sure I am going to lose four additional toe nails and my shins are just mad at all the walking, but I am none the worse for wear. In my mind, the things that contributed to my poor showing are: 1. TOO FAST 2. To many training miles run too quickly. 3. Not keeping to my schedule and my plan. 4. Not enough 20 mile (or 20+ mile runs, thinking Pfitz for the next plan) runs.

This one is hard to get over...but I will...I will shoot for a 3:45 in Colorado in May and I will keep running...because that is what I do....

Saturday, November 6, 2010

Night Before

Got in a bit later than planned, so this will be short. After the marathon tomorrow I will delve a little more into feelings and such. Almost overwhelming at this point. Feel a huge ball of things inside....excitement....anticipation....nerves....this is the first marathon where I have really expected something out of myself. I have trained about as hard as I could. I spent the time doing the things that should make be better as a runner. I was disciplined almost to the point of obsession in the pursuit of my goal of breaking 4 hours. The legs are a little tired from the walking, but not bad. I wished I had put in a couple of miles this morning, but that doesn't matter now. I will get what sleep I can and see what my body is willing to withstand. More importantly, I will push my brain to let me succeed and hit my goal. Worst case....anything under 4:00. Enough talk....time to RUN!

Thursday, November 4, 2010

Marathon Week

I got a couple of runs in on Monday and then Tuesday. Today is the first day off of running I have had in exactly one month. I think it is a record for me. I am sitting at the airport and trying to find a room for tonight and tomorrow. Thought I made reservations at the place I stayed at last year, but they said I did not. So it should be an interesting night in the Big Apple for me. I am going to eat at a place called the Bohemian Hall and Beer Garden in Queens. Getting really excited to see it. Then I believe tomorrow I am gonna check out a Sculpture Park and Louis Armstrong's house. Although that is subject to change. Can't believe the marathon is in three days. Absolutely crazy how quickly it is approaching....

Tuesday, November 2, 2010

New York City Marathon Get-Together for the San Fran Marathon

I received an email from someone with marketing for the San Francisco Marathon asking if I wouldn't mind posting some information for a gathering they are hosting on the 5th of November. I have never been asked to do anything like this before, so I figured what the heck. The details are below.

Monday, November 1, 2010

Friday, Saturday, Sunday and Monday...MARATHON WEEK!!!

The marathon is getting so close that it is constantly in my thoughts. I am worried I might have a little cold coming on, but besides that I am feeling decent. I will leave Thursday morning and arrive in the late afternoon NYC time.  I am starting to make a list of some things that I want to see while I am there. Not sure how much I will see before the marathon, but intend to hit the city all out starting on the Tuesday afterwards.

3 Mile Monday - Chilly this morning. I bought some shorts at RunnersRoost and wanted to see how they might go in NYC. They need some time so they won't be making the trip but it was maybe a tad too cold for shorts. Oh well. Kept me fairly cool. Run was alright. Calves are a little tight so I have been spending quality time on them.

4 Mile Recovery - Blustery day outside. Feel bad for the Trick or Treaters tonight, thought they would have better weather. Pretty easy miles as I head into marathon week. Gonna put on my NYRR orange laces I bought to support kids running in NYC. Nerves have crept in a tiny bit, but I think that is a good thing, keep me vigilant and not getting too lax. Hope you all have a fun Halloween.

8 Mile Long Run - Maybe ran a little too fast with the running group, but it wasn't too bad so I just went with it. Last long run of the cycle. Weather was a little warmer, went with shorts and the long sleeve top because that is how I roll. Have really started enjoying running with the group, lots of good characters. Good run today. First month ever over 200 miles. Planning on it being the first of many.

4 Mile Friday - Please don't ask me about the pace...I had the watch on average pace for the whole run. On lap three I was getting angry that my lap wasn't under marathon pace so I kept turning it up. Guess I was under mp...doh! Besides for the inability to read my watch the run was solid. Weather is all I could ask for, brisk with little wind. Last long run tomorrow...8 miles. This has been a great cycle and as usual I am sad to be coming to a close. I feel like I have grown more on this one as a runner than any of the previous training cycles.

Thanks for reading!

Thursday, October 28, 2010

Tuesday, Wednesday, and Thursday

Finally getting the Garmin set up the way I want it. The pace seems to be very touchy compared to my other Garmin. Wondering if I need to sync the satellites it chooses. The runs have been going pretty well overall. I feel like I might be coming down with something, but doing my best to fight it off. I have been really working on still working myself hard but cutting down the mileage. I want to go into New York City with fresh legs, but that fire that I have developed over this cycle. Nothing less than my best effort will do. Here are the last three runs:

Hal wanted a 30 minute tempo run...but the whole run ended up at 40 minutes. More ghostly pain in odd spots...but nothing two days in a row....rock on! I started fairly slow and tried to gradually build up speed during the second mile.The middle of my tempo I came away with a 7:37 I believe which aligned to being the third mile. Nice to bring up the pace a bit this late in the cycle. I like to remember what it feels like to run fast. It was cold, but very little wind....perfect!

Wednesday run was just a general four mile effort. Today was colder than yesterday, but I am quickly getting used to it. Started having some phantom taper pain down my left leg. Just going to dismiss it for now because it went away very quickly. The run was like most of the four milers, I am trying to hit the last two under my goal overall marathon pace of 8:55. I achieved that goal and feel pretty good about it.

Tuesday was the Mid Long Run, but at six miles, it was quite short compared to weeks past. A cold front has definitely blown in. There was even some white stuff on the grass areas. Run ended up turning into a progression run...which I think has become my favorite. There was another runner making loops in the opposite direction in the park...have seen him a few times....respect. Legs are a little sore, but pretty good. Once you get past those first few cold temp runs the rest of the season gets easier. I like the colder weather running because it feels a lot easier on my muscles. I don't get tired as fast, and I feel tough for always getting out there when it would be easier to sleep in.

Thanks for reading!

Monday, October 25, 2010

Thursday through Monday

Sorry I am behind at the moment. The issues with the Garmin kind of got under my skin. I have the replacement and I am now good to go. Here are my last several runs:

Monday - The wind was pretty wicked today. I was not expecting that. The run was alright beside for the wind. Hit my last two miles under MP. The temps are supposed to really drop this afternoon so we will see how tomorrow goes.

Sunday - Did a relaxed 5.6 mile recovery. Legs are a little sore and they are definitely feeling the miles. It did feel really nice to work out the kinks though. The weather was just about perfect for running. Almost wanted to do some more.

Saturday - Garmin made it 8.66 miles ;-) and I made it the rest. I thought I was over 12 by a bit. Turns out I was just a hair over 11. Very aggravating. I am so glad I have the new Garmin and will be able to use it starting on Sunday. Met the running group for the first 4 and then broke off and did my own thing on the greenway. Paces were pretty good I think. I am tired and sore, but so goes taper.

Friday - 4 miles seems like an odd distance to me at this point. I don't do a lot of 4 mile runs. The schedule is chock full of them next week, but it just isn't something I do much. My Garmin died....but it was a decent run all the same. I was able to get the last mile down under marathon pace. My body is tired so it is probably good that the real taper is beginning soon even though I will start to get a little crazier than I am now.

Thursday - Hill Repeats were on the schedule for today. So I got up early and headed down Pershing and in front of Okie. I needed to do 6 repeats and that hill is just about perfect with the distance and grade for me. Thought the pacing was a little better than it was for each repeat. My strongest was the third which struck me as a little odd. All were close in pace though. I would imagine a sign that I am getting used to the pace for that hill. Need to get stronger in the long run though and take some time off when I start doing hills again after NYC. The run home after was a little tougher than I thought it would be, but it was also a hard workout. Beautiful morning....

Thanks for reading!

Wednesday, October 20, 2010

Tuesday and Wednesday Runs

Went out with an aggressive attitude today and told myself I wanted to do 3 of the 5 below MP. Went pretty well. Besides for feeling insanely tired, the body isn't doing bad. Nursed the Garmin through the run, but it crapped out on me as soon as I turned off the GPS. Garmin is going to mail me a refurbished one in the next few days, so that is good. They charged me $80 which I believe is quite fair. On an interesting side note, there is a guy from the UK that wants to pace with me for NYC. Not sure anything will come of it but it reminds me about how cool the running community is.

Well the Garmin is still not working. This is a guess. I know I did at least 8. I tried the reset and it didn't work. Just tried the hard factory reset. I hope that works. This point in the cycle I really need it to make sure I am hitting my splits. Didn't have a good sense of pace throughout. Quite chilly!

Tuesday, October 19, 2010

5 Mile Monday

The run yesterday was difficult. I am really hitting the point where I need more sleep and I am just not getting it. The weather was cool but not too bad. I headed down Pershing...then up Lincolnway and finally to Holliday Park. I was happy that I didn't have to run through any sprinklers that were on. My focus is now to keep my intensity up while lowering my mileage during taper. I hit the last two miles hard and it felt hard, but good to get through.

Sunday, October 17, 2010

63 Miles Total this week....BOOYAH!

Sunday - Went down to do support for my friend Ria who came out to do the Denver Rock and Roll Marathon. It was so inspiring to see all those out there giving their all. Made me a little envious that I was not out running. But it feels really good to have people seem to genuinely enjoy your support. I clapped like a mad man for about an hour at the 14.5 mark and then some good time clapping at two other spot along the route. My Garmin freaked as soon as I started, but I am guessing I ran 4 miles today. That makes 63 for the week....6....3.....I am shocked I have put up this much mileage. My legs are sore...but really pretty dang good overall. Let the taper begin!

Saturday - All the miles piled up this week took its toll today. I am thankful that the pace is somewhat slower than all the other runs, because quite frankly...I didn't have much in the tank at the end. I did manage to meet up with the running group (notice the sub 8:55 mile in the middle, I saw Devana and she was hitting a faster pace to meet up by 7:00 so I matched her). I was very happy to have them for 8 miles and then Devana ran with me until 19.5. Kept me going. Legs are very sore and tired. I did manage to nail a sub 8:55 on the last brutal mile so I finished strong.

Friday - Hal put a rest day in between the track workout and the pace run today. Taking out that day was one of the changes I made to his plan. I wished I had that day off in between this week ;-) Started off just feeling tired. As the legs started going and I worked pass my first threshold, run started feeling decent. There were woman out walking and running everywhere. Not sure if it was part of a program or what but there were easily 8 times as many people out as I have ever seen at the park. Made me keep focus a little better to avoid getting my lamp light in their eyes or coming up behind them. Started really cooking about mile 5 and just kept roaring from there. Was still feeling strong at mile 7 so I kept pushing a little. Last two miles were kind of tough, but not overly so. Feel like a nailed this run. Tomorrow's 20 will be the ultimate test of how much fitness I have gained in this cycle. I did go back and read las year's blog to see the progress and it did make me feel good.

Thursday, October 14, 2010

Track Workout

One of the things I have missed since I moved to Cheyenne are the track workouts. I really like the running group in Laramie, and I always enjoyed getting together for track sessions over the summer. I hadn't done one on like two months. I was a little nervous about how it would go. I woke up at 5:00 and after I got ready headed  out the door and slowly ran towards the track. I wanted to get my legs warm, but not really work them before I got there. When I got on the track I was instantly struck by how dark it was. There was a light on the side of the bleachers that was on...but for 3/4 track it was pitch black with the exception of the stars above. Guessing it was a new moon because I couldn't see that either. I decided to take off the headlamp and just run in that darkness. I have never tried it before and it was an awesome experience. My eyes quickly keyed in on the white lines against the black track. Just kept my legs churning and occasionally just looked up and marveled. What a great way to start a workout.

I wanted to do 5 sets of 3/4 mile intervals with one lap rest in between. The pace was supposed to be 7:40 per mile. By the end of the second interval I was starting to feel it a little, but felt like I could just keep going. Felt really strong through the next two times around the track and finished with my fastest interval by ten seconds. I could have pretty easily done 3 more sets. I felt sooo good. I did feel some soreness as I headed up the hill back to Pershing. I tried not to push too much, because I had achieved what I wanted and just wanted to finish. Got home and stretched a little. Amazing run....

Wednesday, October 13, 2010

5 Mile Run

Was really dragging when I woke up this morning. I really need to get a good night's sleep. It will be a little easier once the peak mileage week is over. Also going full tilt at work so it feels hard to get caught up. I did the first two miles very slow, and then tried to speed up a little bit. I wanted to do the last two miles at pace...but I had a dog come running at me during mile four and it really wigged me out. I was able to kick the pace up a bit during the last mile. I am doing a track workout will be my first in awhile and it should be interesting. Thanks for reading!

Tuesday, October 12, 2010

5 Mile Monday and 10 Mile Bad Ass Tuesday

The run yesterday was decent. I was trying to just get some more miles on my base and had no real feeling one way or another on pacing. I like to throw in marathon pace miles in most runs because I want to be comfortable running them, especially when I am tired. I didn't pay attention for the first couple of miles, but did after that. I headed to Holliday Park and did the loop a couple of times and then headed home. I pushed pretty good the last couple of miles. I have had a little soreness in both legs, but I have been spending a lot of time stretching so I am keeping positive that it will pay dividends.

Was really not excited to do this run when I got up and opened the window. It was raining very steadily and was cold. I bundled up and put on my running tights and a vest over my long sleeve shirt. Tucked my Ipod into the vest and headed out. I decided to enjoy the silence for a little while, which is unlike me but was good for a couple of miles. Once I got to the park the airport was pretty loud so I started listening. There was really no one out. It was dark and pretty dreary. The back side of the park loop is trail and was quite muddy. I had to take off my sunglasses to see, even with the headlamp. Slid around a lot. The run required quite a bit of focus to stay on the paths. Mr. Higdon suggested that miles 4-7 should be stretched tempo-wise so I decided that meant MP. After mile 6 I really got into a solid groove. I should have brought the pace back down, but was just really feeling it. I love seeing other runners out and about...but when the weather is crappy and I see no one...makes me feel like a bad ass. Nothing wrong with that from time to time. I am pooped...but that was a fantastic run! Thanks for reading!

Sunday, October 10, 2010

12 Mile Long run and then 4 Mile Recovery

Was looking forward to an easy Long Run this week. Figured I would take it easy for most of it and then just try to hit Marathon Pace the last four miles. I then decided to meet up with the local running group I ran with last weekend and ended up with a little bit harder effort than I intended.

I did a little over three miles by myself before we met. I took it easy the first 2 miles and just tried to get the legs moving without too much effort. The 3rd mile was a pace mile because I didn't want to be late. When I got to the parking lot they were just about to go. My friend Mark was there and since he was the one that told me about the group I was glad to see him. As usual, he was in a good mood and quite jovial.

We started out just about perfect for a my long run tempo. Right around 9:40 miles...nice and relaxed. The tempo was good until about last three miles with them. I had had mentioned I was going to break off when I hit 8 miles so I could do my last four miles at pace. Mark asked what my goal pace was and I told him 8:55 and he said they could push it a bit. Well....I should have kept my mouth shut...because the pace jumped up considerably on the way back. I had to push a bit to keep where I was at. was a heck of a lot of fun. I will let you look at the Garmin stats for exact paces...but they were good. After we reached the parking lot I peeled off and did 2.4 more and my 12 was done. I had quite a bit left in the tank when I got home, even if the legs were a little sore. A really enjoyable run...

When I woke up this morning (Sunday) I felt pretty worn out and thought I would take the day off. One thing that is a weakness of mine is too much time. I kept thinking about NYC and how I hadn't put in too many miles this week, so I finally went out for 4 miles around 6:00. I did keep it nice and relaxed and used the run to recon how to get into the track per one of the track coaches' instructions. The doors were open but I got the idea which will help on Thursday when I do a track workout. Afterwards I headed home nice and easy. Legs are a little tired but feel pretty good. Next up...PEAK WEEK! Thanks for reading!

Friday, October 8, 2010

Thursday tempo run and Friday 6 Miler

Got up yesterday and hurried myself out the door. I can tell the miles are starting to add up. The dead leg feeling has become a little more apparent every run. I was supposed to run a tempo run, which is a gradual build up to approximately 10K pace held for a certain amount of time and then slowing to a more relaxed tempo to finish. At least it is according to Hal Higdon. These runs are always a little confusing to me and I generally do a progression run of some sort. It did occur to me that I am probably taking more out of my legs by redlining so much in my training runs. I decided to give this a whirl and it worked out ok. The first couple of miles I tried to build up the pace slowly and did ok. After the second mile I eeked up a little too quickly and held up for two long in my opinion. By the time I hit mile 4 and the cool down I was cooking. Finished the run slowing down and felt a bit tired at the end. So I think I overdid just a bit. I was still a lot closer than I normally am to a tempo run so I am learning.

The run today was a little better than yesterday as far as energy. As I was getting ready to go out I could already hear the wind whipping around. Made me a little nervous. When I got outside it was pretty chilly and there was definitely some moisture in the air. It was quite rain and it wasn't sleet but I didn't think it was cold enough to be flakes. All the same it was a little wet....but not nearly as wet as all the sprinklers going off in the park that the gusts were shooting everywhere. As I headed round the loops a few times the sun starting rising and by the 3rd loop the huge wall of pinkish-orange hue was really something. Like a gigantic wall of fire. It was really cool.

The mile splits themselves were pretty difficult to maintain. I want to finish each run with my two strongest miles and I struggled with that today. A sign my body really needs a break. I will aim to do most of my long run tomorrow at long run pace instead of at marathon pace. I hope that and some recovery miles on Sunday will me where I want to be for my peak mileage next week. Here's hoping!

Wednesday, October 6, 2010

Monday I rested. Tuesday 6 Miles and Wednesday 5 Miles

I decided to take off Monday. I was exhausted and the legs felt just dreadful. On Tuesday I got up before dawn and headed out for 6 miles of fun. The legs were still having some issues so I took the first 2 miles very easy. I also felt really tired. I think the effort last week and being sick a couple of weeks ago caught up with my energy. I felt a little off most of the run, but I was still able to put up some ok splits so I can't complain. It ended up being more of a progression run and that is always good for the confidence.

I got up today and wanted a better run than I had completed yesterday. I still feel really tired, but the legs were decent as far as the soreness. After the first mile I started to push the pace a bit and found a decent rhythm. I did a couple of loops around Holliday Park and did three miles under marathon goal pace and even broke 8 minutes in my last mile. The run did not feel easy, but it didn't feel all that hard either. I am due a tempo run tomorrow so that should be interesting. Thanks for reading!

Sunday, October 3, 2010

Boulder Half-Marathon

Well...this was quite the half-marathon. It started out with some reminders of how absent-minded I can be at times. I had intended to run 3 miles before the half with lots of time to stretch and talk strategy with David. In reality...I missed the turn for Boulder and ended up taking the tollway to get there. So I was about 30 minutes later than I had planned. I did manage to get 2 miles in as a warm up so 2 is better than nothing.
During the warm-up I noticed that both of my calves were a little twingy, so after David had already found us a nice spot in the starting group I ran back to my car to grab a gel and then put on the compression sock. Here is where the story gets fun! When I was putting back on my socks, the left one started ripping so it took awhile to get completely back on. In my haste to get the shoes and and back to the start....I FORGOT to put my timing anklet back on. So I headed back to the start with a couple of minutes to spare and then waited for the go.
We had run a couple of tenths of a mile, when I looked down and saw my anklet was on. I won't tell you the words that were in my head and some that might have slipped out...but I told David and he said go grab it and I will wait. I felt horrible. I know he wasn't looking to do any serious damage today...but still. So I ran...hard...back to my car...grabbed the anklet and then back to the start and over the timing mat. By that time...we wee quite behind everyone. And David said not to sweat it and we would have fun passing everyone all race long...he was right.
I haven't done a lot of running with other people, and I have never raced with anyone so this was a new experience for me. David graciously took the lead and wove us in and out of people to try to get our pacing for each mile. I had told him I was really wanting to break 1:50 and he had a plan to get us there. The weaving in and out took its toll on our mileage and the Garmins over the long haul I believe but more on that in a bit.
The trail is very similar to the Heart and Sole Half that I did in August. So I was recognizing some things on the way out and that was kind of reassuring. David just kept making the way for us going up and and out...he was really something. I was a little concerned with the pace going out because of the mileage I had already run this week, but go hard or go home was the only thing that felt right today.
At mile 3 we decided to get Gatorade. I will apologize to the woman I accidentally spilled Gatorade on...but...DON'T STOP....I had to reach in to grab a cup and as soon as I took it from the volunteer, the woman was right in front because she stopped drink. I did feel bad...hope it didn't anger her too much...but she should have pulled off to the side...anyway...bad karma...
I was really impressed with how in the moment David was. He would clap for people coming back for the 10K and then the Half front runners. He really has a good spirit and it is contagious. He kept giving me warning of what was coming up and whether we were going to speed or slow down. I just kept packed in behind him and tried my best to keep up.
By the time we hit the turn around, my stomach was really sour. I had taken a gel at my car, but it had definitely worn off. I just didn't feel comfortable taking another at that point. So I just passed the station without taking anything. And David asked if I was ready to get it started...and I off we went. Starting at mile 8 we put in some solid times for the miles. I could already see that the course and the Garmin was off by quite a bit. We tried to hit most the tangents, but I think all that weaving played a roll.
In between 9 and 10 we came up on a guy in probably his late 20s early 30s....we had been cruising by people at a pretty steady clip since the start...but he didn't want us to pass. He charged twice and it just struck me because I hadn't really noticed something like that before so far from a finish. The little devil in my ear just kept saying...go ahead...we will pass you soon enough...and eventually we did. A little bit later we were talking about our pace, and I think a guy was debating try to join us because he thought we were aiming for sub 4...but when David said 1:50 he looked at us with a funny look and I said: "We got a late start." and then the guy asks if one of us forgot the timing was kind of funny at the moment.
We kept trudging and pushing as the the finish line became nearer. I am pretty sure David could tell I was getting to the end of my rope the last couple of miles. He kept trying to pull me along. Right after the final mile marker is where the wheels kind of fell off for me. I just couldn't get any kind of turnover to go faster and there were a couple of hills that just seemed to go on forever.
Finally, David turns to me and says: "Let's finish to 13.1 on the Garmins." I tried to give what I had and after awhile he informs me that we hit 13.1 as the Garmin was going 1:50. I think we might even have been a little better than that based on my splits, but it didn't matter. We were still 3 tenths of a mile from the finish. A few guys were flying by and I don't think David was digging it...he wanted to finish strong the last .1 and I churned me legs as best I could until we hit that final timing mat.
I know sub 1:50 isn't the biggest thing in the world, but I did want it. David did everything in his power to help he get one point turning around and encouraging me backwards. Just couldn't make up the added distance. Truthfully though...on this day...on that course...after this week...I am proud of my effort. It was a great experience with someone that is really becoming a good running friend. So thank you David!

Saturday, October 2, 2010

3 Mile Recovery on Friday and 6 Mile Group Run on Saturday

After the very challenging hill workout from Thursday I decided to take it easy and work the kinks out of my legs on Friday. I very pleasant and easy run because I just kept making myself go slow. I can really tell that fall is coming. Each morning is a little bit cooler than the one before it, but this really is the nicest time of year to run. I am so glad I have had a strong week up until this point with the running. Work has just been very busy and stressful. Feel like I am getting a little balance in my off time to help keep my fresh and sane.

Wasn't sure how much I wanted to do today. I have really spent a lot of time trying to decide what I want to do tomorrow and I am still not sure. So I woke up and remembered the running group I heard about last weekend was meeting at 7. I decided to go meet up with them and just let the chips fall where they would. I was glad I did.

There were 5 other people and they were all very friendly. We headed to where the Hitching Post caught on fire to check it out. The tempo was really quite perfect for my first together group run not on a trail. I am not used to trying to talk while I run, so it took a bit of getting used to. Found my breathing was a tiny bit more labored than normal. After the Hitching Post the group split and three people went to go add on another good chunk of mileage, but since I am doing the half tomorrow I headed back to the parking lot at the UMC fitness center. I enjoy the run back with the two guys that I was with. Nothing too fast, but still enough to feel like the miles were good. I also learned about running at both high school tracks which is something I kept forgetting to call about. So I am pleased about that. Overall a really nice Saturday run. I am still at a loss for what to do tomorrow. I really wanted to hit 20 miles and thought I would run before the half and then do the half at marathon goal pace with David. On the other hand...if I could get a sub 1:50 half time it would help my confidence as well. Last summer RunnersWorld had a marathon goal time article, and the suggested half times have always stayed in my head. I know it is a little silly, but when I read that someone that hits a sub 1:50 has a good shot at break 4:00 in a marathon it is hard to shake. But I will confess that during each marathon when I start getting into the mid teens I have always had a reoccurring thought about wishing I had done a few more 20 mile runs. So I am in a quandary. Sorry to babble on so much today...
Hope you are all having great runs and even better weekends!
Here is hoping tomorrow goes well! Thanks for reading.

Thursday, September 30, 2010

4 Mile Wednesday and Hill Workout on Thursday

Woke up Wednesday feeling pretty groggy but good otherwise. It was nice not to take the headlamp when I headed out the door. I started my run with the thought of only doing 3 miles because I am going to rack up the miles quickly this week. Besides the hill workout on Thursday I had planned to do a recovery on Friday, 10 on Saturday and then up to 20 on Sunday which would give me around 60 miles. A cool thought, but maybe a little more than my body can handle right now. We will see. But I digress...

I went towards Converse in what has now become a half loop to Holliday Park. My right ITB was a little troublesome at the start of the run which is something I hadn't felt in awhile. It did go away though as soon as the muscles had warmed up so that really pleased me because I have been spending quite a bit of time stretching. There weren't as many geese hanging out along the path and I wondered where they all went. The question was answered by my third lap while I went close to the lake to do a lap...they were all hanging out there. I like seeing the bird just waddle around without a thought in the world. It really gives me some inner peace.

My pacing through the whole run was solid with 3 of the 4 miles under marathon pace. Another run that helps my attitude towards trying to break 4:00 at NYC.

This morning I did not want to get out of bed. Had kind of a late night and I have not slept well this week. I even debated doing the workout after work...but then I remembered just how warm it has been in the afternoon and I didn't want any part of that so I got up and got going.

I headed towards East High School thinking I would give the hill by Okie Blanchard Stadium a shot for my hill workout. It is about 1.5 miles from my place so that is a nice warmup before a difficult workout. I set the Garmin on .25 laps and found the distance needed. It worked out just about perfectly. The grade is about 3% but it is very steady and I feel like it helps me keep a consistent effort all the way up.

The first 2 times up the hill weren't too bad. I hadn't done a hill workout for a few weeks and was a little concerned about 7 repeats which is what Mr. Higdon had in mind for this workout. By the 3rd time up I was starting to feel it. My breath was getting faster and the soreness was starting to kick into my hammies. By the 5th time up, my form was starting to slip, but I was aware of it so I really focused to try to stabilize. 6 and 7 were very tough, but I gave 7 everything I had and turned in my fasted repeat of the set. I then took off home at a good clip and powered my way up the hill in front of Carey J.H. and then home.

Hills are probably my least favorite workout, but few runs feel so good mentally after they have been completed. Another solid run in the bank. Thanks for reading!

Run home:

Tuesday, September 28, 2010

10 Mile Tuesday

Woke up at 4:50 and that is always a bummer...10 minutes before the alarm. I just staggered around and tried to get moving. It was sooo dark. I was finally on the road about 5:25 ready to push for 10 miles. I wasn't sure which route to use so I took a chance and headed to Holliday Park for some loops. It was pretty chilly considering it got up in to the mid 80s later today. I actually put on my sleeves to help keep my arms warm. Need to start getting used to the cooler weather. The goal for today was 9:15 after the warm up mile and then 2 fast finishing miles.

The first few miles were pretty decent if uneventful. On the backside of the park I passed a street sweeper which is a little unnerving in the dark because even with my headlamp on I was not sure that he saw me. Heading back up Central was a little rough on the single path. Lost my footing a little bit on some holes that I just didn't see. I forget how different the lamp is to natural sunlight. I am sure within a couple of weeks I will be used to it.

The second time around the perimeter was very much like the first time with the tiniest bits of sunlight starting to come up. I was feeling pretty strong and had been hitting each pace almost exactly where I wanted. I like that feeling.

Once I completed the second loop I took off up the path into the park itself and saw all sorts of people out moving early in the morning trying to get some exercise. I had no clue that the park was that well attended around 6:30 in the morning. Something to keep in mind.

The last two miles as I headed out of the park I punched up the pace a bit. I was started to feel tired (and hungry...shhhh...keep that between us) but I still kept going. The traffic was really going by the time I was on Pershing and headed the final mile home. It was really busy and it made me keep focus on all the vehicles moving towards me even though I was on the sidewalk. Kept my mind off the exhaustion until the two decent hills towards the end of the mile that really took what I had left to keep pace.

Arrived home and did a little core work and leg stretching. I was feeling happy about this run the whole day. Feel like I am truly headed in the right direction. I decided to sign up for the half-marathon portion of the Boulder Marathon race this weekend. DailyMile friend David offered to run it. So I think I am going to show up and run an hour then do the half. I hope....hope to make this a true marathon pace effort. We will see how that goes. Thanks for reading!

Monday, September 27, 2010

4 Mile Monday

This is my last 4 mile run in the plan for awhile. Got up pretty early even though I was really tired, so I do think I am back on track finally. Headed out the door and made my little semi-circle to end up at Holliday Park. The legs felt pretty good and I decided to do 3 miles at marathon pace. I forgot about trying to run the last two miles the quickest until I was already in the final mile. I did kick it up a notch and finished with some decent splits considering. Then I did a about a half mile cool down back to the house. I am doing 10 tomorrow...this is a big run for me. I need to be up really early and get my running mojo going again. Hope it goes well. Thanks for reading!

Sunday, September 26, 2010

12 Mile Long Run (Saturday) then 4 Mile Progression (Sunday)

Friday night I was trolling the RunnersWorld forums and saw that New York City had posted Wave and Corral starts for the Marathon. I was like a giddy school girl when I looked at noticed my placement. Last year I was at the end of the 3rd Green Wave...I really wanted to start on the top of the bridge...just because that is what I always think when I think of NYC. That amazing skyline...and it will be something a little different. Even the fact that I am in the first corral of the 3rd Blue Wave. So there should be some open space for me to find a little space and try to lock in to my pacing. So it really put me in a good mood.

I woke up feeling still like whatever this ailment I have was still living in my head. Just something I am getting used to dealing with. The plan called for 12 and I wanted to do 6 at under 8:55 pace. (Yes my goal pace has crept down a little). I was down to one gel and thought I would just take it with me and consume midway through the run. I headed out, and it was cool and crisp, perfect Sean weather.

About a mile and a half in I was crossing a parking lot and saw someone in a car. I looked and saw it was an old friend that happens to be a runner. He was just leaving after going on a group run. He said they meet every Saturday at 7 like a block from my house to run. I have really been missing the running kinship so it was nice to get that news. I probably won't join them every weekend...I do like my long run time and pace...but shorter long runs I think it might be nice.

I continued to Lions Park (It is starting to become a new loop for me) and made my way around the perimeter. My first couple of miles were nice paces if a little fast. About mile 3 I needed to find a restroom and knew from the previous runs that my route goes right by one in the park at about 5 miles in. So it seemed to be a good time to pick up the pace a little. When I got to the restroom it was LOCKED! A tiny bit of panic crept in and so remembering the next public restroom was about 4 miles away on the greenway I decided to hit it as long as I could....and this turned up being good luck.

I pushed hard all the way around Hynds then up to Vandehi. I was pretty beat by the top and finished the hill slowly thinking I might go slow and take a gel but I figured what the heck and made back up the time to also get that mile under 8:55 as I cruised down the hill and onto the greenway at Central H.S. I kept chugging along, feeling pretty good but really wanting that bathroom. When I made it to Mylar Park I was very relieved to find that it was unlocked.

Once I got back on track after my stop I was able to push for the next couple of miles. The net downhill really did play into it. Mile 11 was my fastest mile and I was happy with that. When I got to mile 12 I slowed down quite a bit. The legs were feeling it mixed in with the stop I just kind of went with it. I am still getting back the confidence and wanted to have a solid finish so it was a 9:22 mile. I decided to walk after that to keep my legs stretched out and to keep strong.

I was very happy with this run. Felt pretty good at the end, even if the head cold was still bugging me a little I can tell that the run really helped with some of that brain fog and even today (Sunday) I feel better overall.

When I woke up today it took a little bit to get out of bed. Had a late night (for me) and so I was a little slow. I wasn't sure what type of run I wanted. The legs didn't feel like they needed recovery, but knowing how many miles I am gonna rack up this next week I wanted something fairly short. I decided on a progression run.

First mile I headed towards Converse which is quite a downhill, my legs weren't quite ready for it....I started thinking about my goal to run the first mile around 9:40 at NYC...and I remembered that my legs will already be pretty warm in NYC because of all the walking to get to the start. So I just focused on that and it made calm and let me just enjoy the warm-up. When I got to the park I was going at a pretty decent clip and just started to push. By the start of the 4th mile I was pretty tired, but I still kept pushing so I am happy with my effort.

After the 4th mile I decided to walk most the way home. When I got to the big hill two blocks from the house I decided to sprint up it to boost myself mentally. Nice way to end a run. I am excited to get back exactly on schedule this week and give it a great effort.

Feel like I am back on track! Thanks for reading.

Friday, September 24, 2010

5 Mile Park Loop

Decided to get out for a run today. Still feeling kind of lousy, but I have to get miles back on the legs. So I went out this morning with the Garmin, not really sure how far I was gonna go. The Garmin died within the first mile. Weird because it said it had 90% of the battery left. Hope it isn't getting wonky on me.

I had made a large semi-circle to Holliday Park and just decided to go with it. The plan was to hit as many miles as possible at marathon pace and get that confidence back. I pushed pretty hard for almost the entire run. My lungs and throat let me know that it is no happy about the labored breathing. Felt really good to just sweat though.

The negative chatter started with about a mile left on my run. Kept saying go slower....walk...but I did not listen. It donned on me that I might feel this way a week from now...or a month from now...or even at NYC. So I did not give in and ended the run strong.

I am gonna do 12 tomorrow with at least 6 at marathon pace. Next week I fully intend to get back to religiously following Hal....

Tuesday, September 21, 2010

4 mile Sinks Canyon

On a trip for work. Forgot my shoes so I bought some trail ones and a sporting good store. Odd I can't find money to go to the doctor but I can buy shoes...I do have a sickness ;-)

Sinks Canyon is really cool. Wished I had gotten there a little sooner but I worked late. Lots of neat trails and a little wildlife makes for an amazing run. I am beat though. Glad I went recharged my batteries.

18 Mile Long Run

I have been really sick since last Monday. It isn't the flu...but a lot more than a cold. Just really odd. If I was a little more flush financially at the moment, I would have gone to the doctor...but alas...those are the breaks.

I ended up doing this run on Sunday. I slept a little on Saturday hoping it would help me heal up. I didn't ran at all until Sunday. I got up at 6 but wasn't out the door until around 7. I had every intention of doing 20. I knew it was a tall order. I felt awful, and I woke up with a sour stomach so I knew I would not be getting any carbs during the run. I really wanted to attempt it anyway.

First hiccup came when I realized grab my water pack...sans bottles....oops. I was only a little ways from the house...but it was still a little lame. I made my way to Lion's Park again and went around and then through. Then towards Central High School on Hynds. Again I went up to Vandehi and pushed. My tempo the whole run was very very slow. I just wanted to get the miles on my legs. I then went back down Hynds and hit the greenway at Central.

I made my way along the greenway fairly well for the first three miles of it. I kicked up the tempo a little and although I didn't feel awesome, was getting the job done. By the time I got to my last mile on the greenway I was struggling big time. So by mile 15 I decided to bag 20 and just head home. I walked from 15-16 and then mixed in running the last two miles.

I was pretty bummed I didn't hit 20, but I have been very sick. So I am proud that I was able to gut out 18 miles. This week will be a down week and then I will attempt 20 again next week. Just need to get healthy and get back to it. Thanks for reading!

Tuesday, September 14, 2010

No run today :-(

Woke up sick as a dog this morning. If it just felt like a cold I would have gone out. This feels like something more so I decided to bag it. I called into work and have been sleeping all morning. I hate that I didn't get out, but I have to try to get healthy....

Monday, September 13, 2010

4 mile Monday

Took off yesterday. I have been feeling a little run down lately, so it seemed wise. I have a monster week with mileage so I wanted to go in strong. I got up at 6 today and was out the door by 6:20. It was quite chilly, which is just how I like it.

I decided to take a trip over to Holliday Park which is only about 5 blocks from my house. The park as mentioned last week is pretty nice, and seeing all the birds can be kind of a treat. I wanted to do the first mile a bit faster than what I put up, but that is ok. The next three I wanted under marathon pace. Which I was able to accomplish.

There were quite a few cars in the parking lot at the YMCA which made me happy. Tells me there are quite a few people trying to workout. I ended up doing a few laps around the park and then heading home. My left hammie was a little tight but felt good once I hit about 3.5 miles in. Once again I wore the compression sleeves on my calves.

10 miles tomorrow morning....10 MILES!!! Thanks for reading!

Saturday, September 11, 2010

19 Mile long Run

After the last three days, I was a little apprehensive about the 19 mile run today. I am still in territory that is pretty rare for me. As some others runners have mentioned, that is what keeps it fresh. Those nerves and the excitement to seeing what me body has in it and what more my brain can coax out of my legs when I am  tired. I was given that opportunity today.

Got a little bit later start than I would have liked. I was up later and dined a bit later than I normally do, and it impacted the run a little bit towards the middle and end. The temps have started becoming more fall like, and it was a little chilly which is just how I like to start a run. Gives your body time to adjust to working without overheating.

I am generally going to try to be more positive in these blogs, but I am going to complain a little about the ESPN radio station. 7:30 in the morning...during football season...and you are going to give me a radio infomercial about Vitamin D supplements is absurd. A half an hour...on a sportstalk station in the middle of the morning...and  I get some idiot doctor and horrible radio personality selling snake oil. LAME!!!

I digress....

I headed towards Lion's Park which is only about 1.75 miles from I filed that away for future references. When I was living here before I never really took advantage of the parks themselves. I was only there for events. Both times I have found myself pretty dang amazed at how nice the parks really are. Lions...there have been a lot of changes over the years. The Botanical Garden perimeter is really stunning. I ran along a path that wove in and out and although it cost me a second on my 5th mile was totally worth it. Just a very pleasant surprise. So now I have two parks for shorter runs that I will thoroughly enjoy visiting.

After Lions I headed down towards Central High School and up the service road to the top of Vandehi. It was quite an incline. Actually had a cool moment when three guys on bikes moved slowly by me and gave a respectful nod...made me feel good....

I turned around and went back to Central and onto the greenway. I have started taking gels again and took my second one at mile 10 while continuing to run. I did pretty well. My pace slacked a little...but not too much. I was attempting to mix in some marathon pace miles with my long run pace miles and it went pretty well along the path.

I started feeling pretty tired around mile 14. I kept chugging along and decided to end my run at my parent's house. So I went across Hwy 30 and then up to Pershing and picked the greenway back up and did the shorter path I had made a routine the last few weeks before I moved. I admit I completely stopped at mile 16 for about 10 seconds to get as much water as I could. I ran with a hydration belt, but only took one side. I didn't want the added weight the whole run. Probably would have been better off with more water. Live and learn...

I wanted to finish the run strong...I did finish the 18th mile very strong and most of mile 19 was at a great tempo. At about 18.7 on the Garmin my body gave me the "stop running or have an accident" high I was forced to pretty much walk the rest of the way. Kind of a bummer, but I had energy left, so it won't get me down.

Feeling strong even though the legs are sore. The ITB on the left hurt briefly towards the end of the run, but stopped the moment I did. I have been fine with it ever since. I did wear the compression sleeves on the calves and I am convinced that it helped a lot...even if I did look a little dorky :-)

Next week is one of three peak weeks in the training cycle...I am excited to hit it strong and get that confidence in the bank so come NYC I will be ready! Thanks for reading.

Friday, September 10, 2010

6 Miles....5 at pace

The schedule today called for 9 miles at pace. Having two fairly hard days in a row and looking down at 19 tomorrow, I decided to do 6 miles and call it good. My original plan was to go east on Pershing towards where I was staying with my folks. I figured it was about 4.5 miles there so I wanted to see where 3 miles would get me. It also seems like fewer traffic lights than heading the other way...that was a big mistake. The lights take a loooong time to change and I was a minute late for work because it added so much time to my run. I had noticed the wind going out and figured it was coming from the northwest...but as I was heading back was directly giving me the smack down. It sure does get windy. I had a really hard time finishing strong with both the wind and the incline, but I feel pretty good about it. The calves are a little sore, but feel pretty dang good. I also have had zero IT band pain for awhile now, so maybe I am getting used to this.

Thursday, September 9, 2010

9 Mile Wednesday and Hill Repeats on Thursday

I am just about settled in to my new place. I don't have internet yet, but I am hoping that will change tonight. I did a fairly hard 9 mile effort yesterday. The 2nd mile was 9:24, but each mile after that was below 9:20 with the last two miles below 8:30. I really had to go all over Cheyenne to get in the miles. When I can get the Garmin so upload I will post the map which is pretty interesting.

I had been having some pretty strong calf issues the last few weeks. I had been given the advice to buy some compression sleeves. I did and am absolutely amazed at the difference. I decided to go ahead and do a hill workout today and see how they would hold up.

I left the house around 6:20 and did about a mile and 3/4 warm. I ended up at the bottom of Pershing near Carey J.H. Growing up this always seems like such a long steep hill, I decided it would be neat to run it as a workout. The hill is really steep...but it does not last the .25 miles that I like to shoot for when I do repeats. On top of that, since there isn't much room, a family put their garbage can right in the middle of the sidewalk. It would cause me a few issues for each trek up and then back down. I was surprised how tired I felt at the top and I hadn't even gone .25. I could tell it had been awhile since I did this workout. I ended up doing 6 repeats with each one getting harder and harder to complete. The last repeat I hit the wrong bottom and stopped my watch. No biggie. I ran an additional mile home and continued with my day. It was a very hard workout, but one that needed to happen. I am feeling really good 5 hours later....really good....

Thanks for reading!



Monday, September 6, 2010

Gonna start getting back into this

I have become very accustomed to using to log my runs. It is very easy and has some cool graphs. It also does not let me focus so much on the negative of injuries or a bad run because everyone that is on there seems so supportive. That being said I am going to be better about posting here.

So I have just started week 10 of my training. There have been some very good high points this summer. I did run my first 10K (I did not break 50 minutes like I had hoped, but I did alright). I also hit my summer goal of running a 5K in under 23 minutes when I ran the Komen Race for the Cure in Cheyenne in August in a time of 22:12. I also set a PR in the half-marathon the following weekend in the Heart and Sole Half-Marathon/10K down in Boulder. My time was 1:50:59. I really thought I had a shot to break 1:50, but it truly was quite hot for me.

I have had some minor set backs, and those have mainly been my calves. While the IT Band pain I have had has been minimal, the calves really started to give me trouble when I got into doing track workouts over the summer with the High Plains Harriers over in Laramie (I live in Cheyenne now). Great group of people by the way.

I am following the Higdon Advanced I training plan that I posted on the blog. I have made a few changes mainly to do races and track work. I am trying to get back to it for the remainder of the cycle...only 8 weeks...whew.

So this week I started with a three mile run. It went pretty well. The wind was pretty crazy. I will let you see the route and my splits if you would like. As I said before, I will try to be better. Thanks for reading!

Sunday, June 13, 2010

Already Focused on New York

The last month since the Colorado Marathon has been filled with quite a bit of running. I am working on getting faster, and just becoming a more well-rounded runner. I am hoping to hit some PR goals this summer like sub 24 minute 5K time...possible 23 minute if I keep progressing like I should. I also want to nail a half marathon in under 1 hour and 55 minutes. I have added speed work to my normal running and I am hoping it will make the difference.

Originally I said I was going to aim for a 4:10 marathon in New York in 2010. It is a difficult marathon compared with Colorado and so I figured that sub 4 hour might be a little too ambitious. After the last few weeks, though I have had a change of heart and have decided to make under 4:00 my gold standard. This will follow me over the next 22 weeks to see if I can get there in one of my favorite places....New York City!

Wednesday, January 6, 2010

New Blog

I started a new blog for the Colorado Marathon if you are interested.