I just capped off a 55 mile week and I feel awesome! Friday....10 mile pace run at 8:19 and Saturday 20 mile long run at 8:58...enough said! I am right where I want to be and I have been running really well. You can never predict what is going to happen during a marathon because so many things are out of your control, but I have had a great, pretty healthy training cycle. Granted, I still feel exhausted over 24 hours after my 20 yesterday, but it is now taper time.
Of course, I couldn't have good weather for my 20-miler. It was 20 degrees when I woke up, so i dressed for winter. I headed up to the levee since isn't supposed to be gusty, and it was fine. I ran my levee route and headed to Wilkes Barre. I decided to head down Riverside Drive to see the nice houses, which coincidentally is a block away from where I lived during my college years. Low and behold, I spotted an opening to the levee. I started running, and it was a whole new levee that I never experienced! It was a great scenic run. I never realized that there was a paved levee on that part of the river. I ran all the way to the end which ended up being 11 miles into my run. I was a little nervous because there was literally noone around and it was a very desolate area, but that is just me being paranoid. On my way back, I stopped at Wilkes U's student union building to use the bathroom and fill up my handheld. I figured between the tuition I paid for my bachelor's and master's, they owed me a pit stop!
On my way back, I struggled a little. 20 miles is a long way no matter the shape that you are in. As I was running through Kirby Park, I watched a Ultimate Frisbee tournament, and I was so engrossed, that I ran off the path. Haha.... I don't think anyone noticed.
So here I am, 3 weeks from Boston. I think my goal is going to be to beat my Steamtown time of 3:37. If I don't, I really don't care. I want to enjoy the race and take it all in. I am super excited to go and experience all that Boston has to offer. I want to do all the touristy things and have a good time. I just need to stay injury free for the next three weeks, which hopefully, won't be a problem.
On another note...my new shoes suck! They have been okay on the shorter runs, but after my 20, I have a big blister on my pinkie toe. Also, several of my toenails hurt. I have yet to lose a toenail through 4 training cycles, and I don't intend to start now. I think I may be wearing my old shoes for the actual marathon, once I get them cleaned up a bit.
Here is Week 16 Schedule:
Monday: 5 miles
Tuesday: 8 miles
Wednesday: 6 x hill or 5 miles depending on my mood. I may move this run to Thursday since we have a happy hour after work on Wed. and I am off for Easter Break on Thursday.
Friday: 4 mile pace
Saturday: 12 miles
Total: 34 miles
Sunday, March 28, 2010
Monday, March 22, 2010
Ups and Downs
Well last week was interesting to say the least. As I wrote on Monday, I skipped Monday’s run and then ran Tues-Friday. I only ran a total of 29 miles! When I went to run on Tuesday, I just didn’t feel right. My legs were still feeling fatigued from last Saturday’s 20. Then for the rest of the week I had some calf pain. This made me extremely nervous because it happens to be every cycle. Last cycle, I was seeing a chiropractor, so she helped work out the knots. All last week, I foam rolled and used the stick religiously. I did my long run of 12 on Friday because I wanted a day of rest in case I decided to race on Sunday (which I did!).
I wore new shoes for my long run: Mizuno Wave Nirvana 6s. These are a newer model than my last ones, and I called the company to ask about fit. They told me that they would fit and wear the same. Well, I wore them on my run and they felt terrible! The side of my foot was killing me and it rubbed my pinkie toe. I had that pain on the side of my foot all day on Saturday. Since I ran in them, they can’t be returned and they were $120. I am going to test them out on some shorter runs to see if I get used to them. I hope my issues are in my head. Otherwise, I will be wearing my old shoes for the rest of this cycle.
That brings me to: RACE DAY! Many people advised me against it, but I just couldn’t resist. I ran the Winter’s End 4.5 miler for the last two years, and I wanted to see where my speed is compared to last year. I wasn’t sure of my expectations because I am a little run down from the training and I wasn’t sure how my calves were going to feel. I got there early, registered, and warmed up a little. It was a record turnout: about 170 runners. I thought my age group was 20-29, and I saw a really good local triathlete who is about 22 there. I knew she would beat me, but I was hoping for 2nd. Usually at the Strider’s races they only give out awards for the top 2 in each age group. There were a lot of unfamiliar faces who were dressed like they were seasoned runners.
I lined up towards the front. I used to feel self-conscious about lining up towards the front, but I can hold my own and I am sick of dodging and weaving at the beginning of the race. When the gun went off, I took off just to get out of the crowd. I hit mile 1 at 6:15….wayyyy too fast for me! I was running with some of the leaders (women…not the eventual winner though…she smoked everyone right from the beginning). Many of these women beat me at all of the races, so I let them go ahead a bit. My legs were burning and I still had 3.5 miles to go!
This race isn’t as easy as it looks. While there are no big hills, there are some rollers and I definitely felt them. It is an out and back course and towards the turnaround, the course is on a dirt surface. It isn’t even and there was some gravel, so I was extremely careful with my footing. The thought of falling entered my mind, so I pretty much ran looking at the ground. At the turnaround, I saw that I was the 6th female. I was pretty far ahead of the 7th place girl and the top 5 were pretty far ahead of me. I knew I wasn’t going to be able to catch them, and I was pretty sure I could hold off the rest of the competition. And that was pretty much what happened. I was the 6th female in 32:08 (7:09 pace). Last year, I ran 33:30 so this is a big improvement. I felt good and am pleased with this time. I wasn’t sure if I was going to place in my age group, since I knew the one girl beat me, and I didn’t know how old the 2nd place girl was. It turned out that they split the age group, so in the 25-29 group, I got 1st! I would have had 2nd if they didn’t split it. Plus, they gave out 3rd place awards too. I guess because of the record field. So all in all, it was a good race.
This week marks my final “Peak” week. Here’s the schedule:
Sunday: I am counting the race as 5 with the warm-up.
Monday: 5 recovery
Tuesday: 10
Wednesday: Supposed to do 8x800, but I may just do 5, since I just did some speed.
Friday: 10 pace
Saturday: 20, but I may do 21 since I did that for Steamtown and it worked for me.
Total mileage: 56 miles
I wore new shoes for my long run: Mizuno Wave Nirvana 6s. These are a newer model than my last ones, and I called the company to ask about fit. They told me that they would fit and wear the same. Well, I wore them on my run and they felt terrible! The side of my foot was killing me and it rubbed my pinkie toe. I had that pain on the side of my foot all day on Saturday. Since I ran in them, they can’t be returned and they were $120. I am going to test them out on some shorter runs to see if I get used to them. I hope my issues are in my head. Otherwise, I will be wearing my old shoes for the rest of this cycle.
That brings me to: RACE DAY! Many people advised me against it, but I just couldn’t resist. I ran the Winter’s End 4.5 miler for the last two years, and I wanted to see where my speed is compared to last year. I wasn’t sure of my expectations because I am a little run down from the training and I wasn’t sure how my calves were going to feel. I got there early, registered, and warmed up a little. It was a record turnout: about 170 runners. I thought my age group was 20-29, and I saw a really good local triathlete who is about 22 there. I knew she would beat me, but I was hoping for 2nd. Usually at the Strider’s races they only give out awards for the top 2 in each age group. There were a lot of unfamiliar faces who were dressed like they were seasoned runners.
I lined up towards the front. I used to feel self-conscious about lining up towards the front, but I can hold my own and I am sick of dodging and weaving at the beginning of the race. When the gun went off, I took off just to get out of the crowd. I hit mile 1 at 6:15….wayyyy too fast for me! I was running with some of the leaders (women…not the eventual winner though…she smoked everyone right from the beginning). Many of these women beat me at all of the races, so I let them go ahead a bit. My legs were burning and I still had 3.5 miles to go!
This race isn’t as easy as it looks. While there are no big hills, there are some rollers and I definitely felt them. It is an out and back course and towards the turnaround, the course is on a dirt surface. It isn’t even and there was some gravel, so I was extremely careful with my footing. The thought of falling entered my mind, so I pretty much ran looking at the ground. At the turnaround, I saw that I was the 6th female. I was pretty far ahead of the 7th place girl and the top 5 were pretty far ahead of me. I knew I wasn’t going to be able to catch them, and I was pretty sure I could hold off the rest of the competition. And that was pretty much what happened. I was the 6th female in 32:08 (7:09 pace). Last year, I ran 33:30 so this is a big improvement. I felt good and am pleased with this time. I wasn’t sure if I was going to place in my age group, since I knew the one girl beat me, and I didn’t know how old the 2nd place girl was. It turned out that they split the age group, so in the 25-29 group, I got 1st! I would have had 2nd if they didn’t split it. Plus, they gave out 3rd place awards too. I guess because of the record field. So all in all, it was a good race.
This week marks my final “Peak” week. Here’s the schedule:
Sunday: I am counting the race as 5 with the warm-up.
Monday: 5 recovery
Tuesday: 10
Wednesday: Supposed to do 8x800, but I may just do 5, since I just did some speed.
Friday: 10 pace
Saturday: 20, but I may do 21 since I did that for Steamtown and it worked for me.
Total mileage: 56 miles
Monday, March 15, 2010
skipped run
I skipped my run today and I feel good about it. I honestly just didn't feel it. I had a dentist appt after work, then dinner at my parents, and now that I am home, I just don't feel like hopping on the treadmill for five miles. It's only five miles, it's a cutback week, and I am still a little run down from Saturday's run from hell. So I ate some leftover birthday cake and I am quite happy to sit on my rear end for the rest of the evening!
Saturday, March 13, 2010
Running with a Parachute
The title sums up my 20-miler today. It was the worst, most difficult run I think I have ever run. It reminded me so much of the NJ marathon. The forecast was terrible: rain and high winds. The weather guy said the rain will be horizontal rain! The forecast said the rain will be heavier in the afternoon so I wanted to be out the door kinda early.
First off, I did 10 miles at 8:22 yesterday which I am super excited about. I ran up on the levee and it was very windy and drizzling a little. I worked hard and kept the pace up. I probably should have stuck to the streets as it is always windy down by the river, but I got spoiled running up there this week. It is nice not to worry about cars for a change! Also, there are some little hills to run up and down. I went to bed around 10 last night because I was tired from the tough workout and I wanted to get up early to get the 20 over with this morning.
It was around 40 degrees so I wore a tech shirt and breathable pants (from Target!). I then threw on one of Aaron's old windbreakers from around 1995! It was an extra large, but it had a hood and seemed water proof. I wore a baseball hat (which I hate running with!) and put my ipod shuffle in a ziplock bag so it wouldn't get ruined. When I headed out, it wasn't even raining! The windbreaker wasn't breathable, so I got pretty sweaty right away. It was a terrible feeling keeping all that heat in, but I knew I would appreciate the jacket later. The direction I started running was so windy! My heart rate was up after one mile, so I decided right then and there not to worry about pace, just get the miles in. Around mile 2, I switched directions and ran all the way down Wyoming Ave...from Denison to the Gateway, and it wasn't bad for about 4miles. It started to rain a bit, but never really hard.
It is very difficult to get 20 miles in, so I ventured over to Wilkes Barre before I headed towards West Pittston. I ran through my college campus, but it was desolate. Everyone was on spring break. The campus is looking good, and even though I live pretty close to it, I don't check it out too often. Around 8 miles in (semi windy), I had to turn around.
Oh the wind! I ran into a headwind for 8 straight miles! It was so hard. I really felt like I had a parachute on. It reminded me of my old track days when we did resistance training with an actual parachute strapped to our backs. I was running as hard as I could and was just not moving! I honestly felt like crying numerous times. I was just so miserable and drained. I got to West Pittston shopping center, and turned around. It was like a switch was turned. Immediately, there was no wind! It made me question my sanity because I honestly couldn't even tell it was blowing. It was just in that one direction. I looked at my pace, and for about two miles, it was right where it should be (9:00ish). Then, for the last 3 miles, my legs were dead, my energy was gone, and I shuffled home. I think I ruined my shoes though. They are black from dirt! I have over 500 miles on them anyway, so I am going to order a fresh pair for the marathon. On a positive note, I wasn't all that wet. The heavy rain held off!
It was super scared to check the pace, and when I looked, I actually am kinda happy with it: 9:17 per mile. I thought it was going to be MUCH worse. It was such a hard 20-miler, I am thankful I only have one more left in two weeks. When I came home, I took a shower and went back to bed for 2 hours. I haven't done a darn thing all day but lay around. OK, I did go to McDonald's for a Shamrock shake...I earned one! My legs currently feel tired and slightly stiff and sore. I am walking normally and can go up and down stairs without a problem, but my calves feel like rocks! I just hope I don't get any muscle spasms tonight.
I also need to decide if I am going to run that 4.5 miler next weekend. I am leaning towards it, but will probably decide for sure on Thursday. If I decide, I will run 5 days straight and do my long run on Friday so I can rest on Saturday and have fresh legs on Sunday. We'll see.
Personally, I had a great birthday. So many people made a big deal out of my birthday, I feel so blessed. I had one of my friends at work make me brownies, and another make me cupcakes. Several of my classes made me cards (kinda a big deal for 7th graders to make the effort). Aaron made me breakfast and dinner! On Friday, my homeroom girls from last year got me a little cake. We also went out for dinner with my best bud Stacey and her husband. Today, we are going out with my family for hibachi. I also got tons of cards, texts, calls, and facebook posts. I'm a lucky girl!
First off, I did 10 miles at 8:22 yesterday which I am super excited about. I ran up on the levee and it was very windy and drizzling a little. I worked hard and kept the pace up. I probably should have stuck to the streets as it is always windy down by the river, but I got spoiled running up there this week. It is nice not to worry about cars for a change! Also, there are some little hills to run up and down. I went to bed around 10 last night because I was tired from the tough workout and I wanted to get up early to get the 20 over with this morning.
It was around 40 degrees so I wore a tech shirt and breathable pants (from Target!). I then threw on one of Aaron's old windbreakers from around 1995! It was an extra large, but it had a hood and seemed water proof. I wore a baseball hat (which I hate running with!) and put my ipod shuffle in a ziplock bag so it wouldn't get ruined. When I headed out, it wasn't even raining! The windbreaker wasn't breathable, so I got pretty sweaty right away. It was a terrible feeling keeping all that heat in, but I knew I would appreciate the jacket later. The direction I started running was so windy! My heart rate was up after one mile, so I decided right then and there not to worry about pace, just get the miles in. Around mile 2, I switched directions and ran all the way down Wyoming Ave...from Denison to the Gateway, and it wasn't bad for about 4miles. It started to rain a bit, but never really hard.
It is very difficult to get 20 miles in, so I ventured over to Wilkes Barre before I headed towards West Pittston. I ran through my college campus, but it was desolate. Everyone was on spring break. The campus is looking good, and even though I live pretty close to it, I don't check it out too often. Around 8 miles in (semi windy), I had to turn around.
Oh the wind! I ran into a headwind for 8 straight miles! It was so hard. I really felt like I had a parachute on. It reminded me of my old track days when we did resistance training with an actual parachute strapped to our backs. I was running as hard as I could and was just not moving! I honestly felt like crying numerous times. I was just so miserable and drained. I got to West Pittston shopping center, and turned around. It was like a switch was turned. Immediately, there was no wind! It made me question my sanity because I honestly couldn't even tell it was blowing. It was just in that one direction. I looked at my pace, and for about two miles, it was right where it should be (9:00ish). Then, for the last 3 miles, my legs were dead, my energy was gone, and I shuffled home. I think I ruined my shoes though. They are black from dirt! I have over 500 miles on them anyway, so I am going to order a fresh pair for the marathon. On a positive note, I wasn't all that wet. The heavy rain held off!
It was super scared to check the pace, and when I looked, I actually am kinda happy with it: 9:17 per mile. I thought it was going to be MUCH worse. It was such a hard 20-miler, I am thankful I only have one more left in two weeks. When I came home, I took a shower and went back to bed for 2 hours. I haven't done a darn thing all day but lay around. OK, I did go to McDonald's for a Shamrock shake...I earned one! My legs currently feel tired and slightly stiff and sore. I am walking normally and can go up and down stairs without a problem, but my calves feel like rocks! I just hope I don't get any muscle spasms tonight.
I also need to decide if I am going to run that 4.5 miler next weekend. I am leaning towards it, but will probably decide for sure on Thursday. If I decide, I will run 5 days straight and do my long run on Friday so I can rest on Saturday and have fresh legs on Sunday. We'll see.
Personally, I had a great birthday. So many people made a big deal out of my birthday, I feel so blessed. I had one of my friends at work make me brownies, and another make me cupcakes. Several of my classes made me cards (kinda a big deal for 7th graders to make the effort). Aaron made me breakfast and dinner! On Friday, my homeroom girls from last year got me a little cake. We also went out for dinner with my best bud Stacey and her husband. Today, we are going out with my family for hibachi. I also got tons of cards, texts, calls, and facebook posts. I'm a lucky girl!
Tuesday, March 9, 2010
My computer got a virus, so I haven't been able to update. Last week was a great running week! I actually made it outside 4 times. I only did my intervals on the treadmill. This week, unfortunately, is not fun! It is my second peak week and running 50 miles is not fun. So far, the weather has been glorious this week! Yesterday, I actually ran 5 miles in shorts. I saw something I haven't seen in months...other runners! It is nice to see people out and about again. It makes me feel like I'm not running alone all the time.
I have been keeping an eye on the forecast, and it is supposed to pour rain Friday and Saturday. This is great since I have to run 10 miles on Friday and 20 on Saturday. I am definitely running the 20 outside, so if it is pouring, I am going to get wet and probably chafe and get blisters! I will live though.
I am debating running a race on the 21st. It is a 4.5 miler and I run it every year. I don't necessarily like racing when I am training because I don't feel like I am fast. It is before my last peak week, so I am afraid racing all out for 4.5 miles will make my legs tired all week. Plus, there is alot of pressure on me because I have placed in my age group for the last two years. I just realized that this is my last year in my age group...20-29. Next year, I have to move up! This is good in some ways because a really good local runner is a year ahead of me, so I usually place second in my age group to her, so she should be moving up this year. If there is a 30-39 age group next year, I will be in trouble. There are some really good runners in the 35-36 range. Oh well, why stress about it now!
Here's the schedule this week Peak Week #2
Monday: 5 miles outside
Tuesday: 10 miles outside
Wednesday: 7x hill on treadmill...the hills are going to kick my butt at Boston. I'm resigned to this.
Friday: 10 miles
Saturday: 20 miles
On a personal note: Thursday is my 29th birthday. I am going out for dinner on Friday night with friends and on Saturday night with my family. It is a good thing I am running so much this week since I will be stuffing my face. St. Patty's Day is really big in our area with the Scranton parade. People go to the bar and drink their faces off all day on Saturday. We may go to a local bar for a little bit since my sister-in-law from DC will be there with her friends, but I want to wait to see how I am feeling after a wet 20. It should be a fun week (minus the running!).
I have been keeping an eye on the forecast, and it is supposed to pour rain Friday and Saturday. This is great since I have to run 10 miles on Friday and 20 on Saturday. I am definitely running the 20 outside, so if it is pouring, I am going to get wet and probably chafe and get blisters! I will live though.
I am debating running a race on the 21st. It is a 4.5 miler and I run it every year. I don't necessarily like racing when I am training because I don't feel like I am fast. It is before my last peak week, so I am afraid racing all out for 4.5 miles will make my legs tired all week. Plus, there is alot of pressure on me because I have placed in my age group for the last two years. I just realized that this is my last year in my age group...20-29. Next year, I have to move up! This is good in some ways because a really good local runner is a year ahead of me, so I usually place second in my age group to her, so she should be moving up this year. If there is a 30-39 age group next year, I will be in trouble. There are some really good runners in the 35-36 range. Oh well, why stress about it now!
Here's the schedule this week Peak Week #2
Monday: 5 miles outside
Tuesday: 10 miles outside
Wednesday: 7x hill on treadmill...the hills are going to kick my butt at Boston. I'm resigned to this.
Friday: 10 miles
Saturday: 20 miles
On a personal note: Thursday is my 29th birthday. I am going out for dinner on Friday night with friends and on Saturday night with my family. It is a good thing I am running so much this week since I will be stuffing my face. St. Patty's Day is really big in our area with the Scranton parade. People go to the bar and drink their faces off all day on Saturday. We may go to a local bar for a little bit since my sister-in-law from DC will be there with her friends, but I want to wait to see how I am feeling after a wet 20. It should be a fun week (minus the running!).
Subscribe to:
Posts (Atom)
