Lesson Learned

During my race yesterday, I realized a very important thing during all my training runs, I do my Dynamic Flexibility from Matt Fitzgerald Brain Training for Runners book, then slowly come up to speed basically recovery pace to base pace but when I race I do the dynamic flexibility then go all out hardly do I do warmup miles just too busy chatting, waiting in line ..... so the first mile when I race is my warmup mile, which sucks when it is a fast short distance, by the time my body warmup the race is over.

So the deal is to change the way I train, I need to train the way I race which is Dynamic Flexibility or race the way I train. This morning I tried something out, did my flexibility, then got on the treadmill starting at base pace and then cover the treadmill the idea is to run with my heart rate around 145bpm, so increase or decrease speed base on heart rate, at the end ran 7 miles at a 9:03 pace

Got my email today confirming my entry into the Houston Marathon, based on that I am not going to do Columbus this year so as to save for Houston.

Xterra Chapin Forest 8K

Since I was only 30 mins from the race location and it was a late start at 8am, I actually slept in getting out of bed at 6:45am. Got up got ready and had a slice of the vegan multi grain bread I bought from the blackbird bakery in Bainbridge Island Washington, with some peanut butter. Got my stuff and headed out the door a little after 7, I wasn’t quite sure what to expect for this race, know it has hills but quite a bit more flats and on crushed limestone gravels (not my favorite) and this was my highest training week since going into taper for the Cleveland Marathon so I was going to be running on tired legs from biking, running and strength training.

Since this was a series, the usual series group where there so chatted for a bit before going to the rest room, real rest room nice and clean, took a gu packet with 15 mins to go just because I didn’t have any coffee too lazy to make it. The race just like all the rest started promptly at 8am and we were off, the first half a mile was wet and muddy actually like that then we got on the gravel path and that just went on and on, so I really had to race like I was on the road since there was no obstacle, so I ran 8+ pace for the 2nd mile, yep you know what that means ones the hills and trail came my legs where thrashed but I had a pep talk with myself and just kept on going it’s amazing how powerful the mind is. We got to the half way point which had the aid station and they had only water this was a surprise they normally have Gatorade and it didn’t make sense that they had Gatorade at the finish, didn’t stop since I had my Nathan hydration pack with me.

With this being the 3rd race, you probably have an idea who runs about your speed, E blow by me by mile 2 and I could catch finish about 2 mins ahead of me and K well we played cat and mouse through the race, he is faster than me but I did beat him at the last race so I guess this was his turn the only thing was I really wanted him to work for it, it wasn’t going to be an easy victory and worked he did, he finally caught up with me again at the final qtr to the finish, could I have surge yes but my legs were really tired and not really necessary he was a guy so cannot affect my overall standing, the person I should have chased down was E, she came in 3rd for our age group and I was 4th. I was still very happy with my performance based on my heavy training schedule and the fact I am not really tapering for this races just adding them to the schedule and making up the missing long miles earlier in the week before a race.
Finish chatted a bit, got banana, granola bar and got in the car heading home so I can join the family for chucrh, got back home in time to change and get ready for church (only 5 mins away). The Xterra races have really been top notch so far starts on time with plenty to eat and they wait patiently for everyone to come in. Am still debating about the next one just because there is conflicting details on how far it is, I need to confirm an address and then make a decision.


Official Time 49:03 -9:49 Pace
Overall 62/98
Age Group (40-49) 5/16

Hilly sections but not very technical, so the hill are quite runnable except for 2 steep/long ones. the course according to my garmin was short but that could also be because there was a section where we zizzag quite a bit.

Rain Rain Rain

So back in Ohio after complaining about all the constant rain only to find rain here too, this has been one of the wettest spring and summer, we are yet to turn the sprinkler on (no complain about that).
After pushing my body yesterday with the late night bootcamp from Motion Traxx done for Gatorade I wasn't sure what to expect but I woke up fine, stretch, foam rolled and got to bed early so I guess it helped.

I got in 3 miles this morning before doing Supreme 90 Back and Biceps, I decided not to take the bus to work todaydue to all the rain in the forecast and they were right and it was also cold at only 64 degrees. Strange weather, yesterday I wanted the air conditioner On today it was the heater that was how drastic teh weather was.

After work, went over to Sand Run Park to meet The Ohio Runner's Network members for our first challenge run, ran Mingo trail with Shelby, it was so great to run with her since I don't get to see her too often. During the run it poured, even though it rained all day it had been just a drizzle but 20 mins into being out there it poured and we were soaked head to toe. Skipped going to the Cheesesteak place was just tired and cold.

Next Xterra race is this Sunday, hilly 5 miles so should be interesting.

Not enough time

There is just not enough time in the day for all I want to do, and it doesn't help with each hobby or life taking so much time. I haven't done any strength training this week and still have yet to do a pilate or yoga routine this month because I am not getting to bed early because I have to finish a scapbook album for my niece which I will be seeing next weekend and also  beaded necklaces for my inlaws and my self for a function also next weekend. The only time I have to work on the album and necklaces is after dinner, I always try to stop around 9pm but this is hard when I am in the middle of a page or putting a necklace together and in most cases I just always lose track of time. Need to find short 5 mins routine for pilates and strength training (probably go back to crossfit workout of the day this or this )

Today woke up 1 hour later than I was suppose to since I still consider sleeping a priority and was only a ble to get in a 4 mile run, no strength or yoga or pilates, if nothing after of the ordinary happen today maybe I will be able to squeeze in something after work before dinner.

So after 2 races, I am currently in first place for my age group for the Xterra Trail run Ohio Series, the third race is coming up this Sunday, I really enjoy doing the series since I am running trails I normally would not have gone to and meeting lots of new interesting people.

Adjusting

Back to reality, no longer sleeping in and going running later in the day, it is so hard to adjust back to the 4:30am workouts.Got back home at 6am on Sunday and I had every intention of working out but I ad so much going on and by the time I knew what was going on I was so tired and sleepy that it just wasn't worth getting a workout in just for the sake of logging one.

I told Monday off work to recover from my vacation, but I only got in 3 of the 7 miles called for in since I was running late for an appointment, and I had every intention of getting a second workout in but we had unexpected guest and so much for that, one of the reason why I love getting my workout done first thing in the morning.

Today, finally rolled my self out of bed at 5:30 even thou my alarm went off at 4:30am, on the schedule I had 10x400 @ 3k pace but even thou I updated the workout in Garmin Center I didn't download it to my Garmin and didn't feel like messing with it so did 8x400 from last week that was still in Garmin. Bike to and from work, my husband raised the concern of my biking on the road today, which I understand but I can't live in fear of what I can't control and I do find it safer on the road than on the sidewalk since I feel the driver do at least pay attention to me while on the sidewalk they totally ignore ad do cut me off on turning. I am taking every precaution I can think and being completely aware of cars around me. After dinner went for a 3 miles walk with husband, this was so much harder and I was cranky, but since I was being supportive of him getting back into a workout problem I suffer in silence. :)

Going with life

Still in Bothell, WA the weather is finally growing on me actually the last 2 days has been great, Wednesday was an easy 3 miles and cross train, I got the 3 miles in and headed to the hotel gym to use the elliptical to do IClimb Surprise, this is one of my favorite from Keith love the surprise body weight workout since there is no free weight in the gym for the last surprise I did forearms to palms bridge/bicycle. Day downtown & Outlet mall, nothing to buy.

Thursday was my birthday and I had a great workout plan, got dress and was ready to go but getting outside with every step I was having severe pain in my mid back, went for about 0.4 miles before deciding the pain was too much and I wasn't enjoying the run. Went back to the hotel room, under normal circumstance I will bring out the foam roller and tennis ball to work out the kinks but I had none the best I had was an apple and it actually worked great didn't get crushed just brushed. Had spasm all day long but not as bad as early in the morning. The day at the lock & Belluve.

Today, I was much better but still slight pain just not as bad as yesterday so decided to go for an early run and see how things go, first mile was hard but the pain got better as the time went by so kept on running, got in 7 miles before heading back to the hotel, I did not carry water and forgot to put money in my pouch and the water fountain at the field was turned off. Did some nice hill repeats.

My observation so far about athletes(runners, walkers or cyclist) in this area, they don't smile much just about everyone avoid eye contact and hardly reply when greeted, it almost like their workout is a chore and they are trying to get it over as soon as possible. There is a beautiful trail in this technology/business area and I have ran different times of the day just to interact with other people but people hardly come out to use it which is a big shame, only seen 1 group of 4 at lunch time, lots of cyclist in the am and hardly anybody after work.

Almost time to head back home to reality, just realize haven't been on the treadmill all week, need new shoes but not sure what I want to get, been running in Newtons outdoor and Adidas indoors and trail

8x400 - Bothell, WA

After a day of walking around downtown Seattle, I woke up this morning to get my speed work in, tired but felt fine so dressed up stopped downstairs drank 2 cups of apple juice and too one FRS energy chew.

The plan

1.5 miles @ Recovery pace (11:10 - 10:40)
8x400@3k pace (1:54 - 1:48) /3mins @Recovery Pace (11:10 - 10:40)
1.5 miles @ Recovery Pace (11:10 - 10:40)

how it worked out
1.5 miles @ 10:25
1 -2:07
2 -2:05
3 -2:09
4 -2:04
5 -2:10
6 -2:08
7 -2:05
8 -2:06
1.5 miles @ 10:40

As you can see I did not hit the 3k pace, this is where I want to be (4:00:00 marathon) where I am right now (4:22:03), not sure when I'll get there, this year next year, in five years, I'll continue to work at it although my 400m using the Jack Daniel's VDOT formula says my 400m threshold pace is 2:10 so maybe I didn't do too bad after all but I'll continue to work at it. Use Motion Traxx Mean Streak

The trip to the Brooks outlet was disappointing, maybe it is just me but when I go to an outlet store I expect ridiculous deals not just slight reduction or price I can find at TJMaxx.

In Seattle, well

AActually am in Bothell, WA, got up this morning at around 6:30 it was so nice to sleep in and the weather didn't disappoint, nice light drizzle with occasional downpour lasting seconds. I had 2 cups of apple juice from the hotel before leaving, I wasn't quite sure where I was going but noticed yesterday while driving around that the area does have side walks so I should be able to get my miles in.

Last night, I put my training program together for the Akron Marathon, I find I do better when I have the program written down on my calendar, with each day assigned instead of just following the program from a book since I always find it okay to skip since it is not assigned a day.

I had 7 miles on schedule today, my son asked if I was going to run the hill which I said No but did end up running it, kind of the way he said it implied I couldn't do it so I went for it. Plan on doing hill repeats on it on Wednesday, I think my mojo is back. I use itread 30 outdoors and a random 60 mins  itread that came on.

Great run, got back to the hotel had some breakfast, banana, apple, oatmeal and yogurt, love staying at Springhill Suites with the free breakfast.

Later in the evening,

10 Pushups
20 Situps
30 Squats  repeat 3x

Oh found out there is a Brooks outlet 5 mins from here so heading there later today.

Xterra Hampton Hills 10k

 

I have done this trail once with the Crooked River Running Group and know how hilly and challenging it is, with my limited trail the last past week wasn’t quite sure what to expect from my body, it was either going to response or  blow up. Either way I wa going to finish.

Got to the race site by 7:30pm, picked up my race packet and mingle with some friends. Drank my Gatorade prime @ 7:45, had a slice of toast and peanut butter before leaving the house. I took one of my 4oz Nathan fuel bottle with me and a gu, then decided I was going to take Gatorade at the water stop.

Pain at the left hip when I started but it loosen up but mile 1, I decided to just run my race since I was testing the limit of my body with limited training. For this race we are doing Adam Run twice.

I always get a kick out of runners, I notice that guys have a problem with me passing them they tend to hug the trail making it hard to pass and once you pass they surge to over take you, I just eventually pass and maintain my pace ignoring what they are doing since I know they get tired soon enough. For the women the strategy is different they try to talk to you so as to keep you in pace with them I talk but keep moving.

The race as usual start off on time, well organize, love the down hill finish, usual spread at the end.

At the 5k point, I was at 33+mins, I went in think I could do this in about 1 hour but I know that was aggressive on my part based on limited training, so hoping I don’t blowup too much on the 2nd loop I reset the goal for about 1:10.At about mile 4.5, I realized if I could really push on the flats I could come in around 1:06, after taking some Gatorade at 4.7 I took off, what was the worst that could happen, blowup but as usual I was fine. I have to work on my fear of blowing up which makes me run very conservative. Great trail

Some pictures and info of the trail are here

Official time: 1:06:17 (just seconds off my current 10k trail PR)

Pace: 10:41

Age Group (40-49): 5/12

Overall: 50/75