Week 3 - February 3-9, 2020

This was a different week, both because of my travel plans and because of my 5K race on Sunday. All in all, things went quite well...

Photo by my dear friend Laura, who was also kind enough to be my gear sherpa for this race!

Overview:

Monday - Day off

Tuesday - 30 min bike w/ 10 min hard tempo
                 Poseidon Total Body Workout

Wednesday - Tempo: 7 miles w/ 3 mile Tempo pace
                      Atlas Basic Core Workout

Thursday - 45 min easy bike

Friday - Off, travel

Saturday - 4-mile easy run.

Sunday - 5K Race!

Run Details:

Tempo Day - I decided to keep the tempo run and cut the repeats, in lieu of the race. Felt really easy, since it was a shorter tempo than I had been doing. Nice to feel that it was easy!

Easy Run - this was a fun, light run in my old tromping grounds with a good friend. It was refreshing to have good weather and be able to wear shorts!

5K Race (St Pete Distance Classic) - this actually went pretty well. I had a solid 6:20s pace for mile one, and then slowed a bit. I was frustrated with my mentality for most of the run; I don't seem to push myself the way that I used to, and then I finish the race with gas still in the tank and no soreness. So I am obviously physiologically capable, but I need to work on my mental game for short-distance races. But this was a good baseline indicator of where I am, and where I can go in my marathon training. Best 5K time in 3 years!
Finish time: 20:55

Overall, I'm pleased with how my body is responding to the training and with how the race went. Now I want to focus on really dialing in those training paces, based on my current time, and keep pushing forward into longer long runs. Desired long run pace: 7:44/mile.

One thing I need to change: my strength program. I appreciate how Runner's Connect approaches their strength philosophy, but I don't feel the workouts are specific enough for my training. I am going to design my own strength routines moving foward, ones that combine the best of RC and the Bodybuilding programs.

Week 2 - January 27 - February 2, 2020

This was a pretty solid week! I'm proud of how the speed work went, especially since I didn't get great sleep in the days leading up to it.

An overview:

Monday - Day off. I really needed it

Tuesday - 20 min bike warm-up. Speedwork: 1-mile warm-up, 4x1200m reps @ 6:15/mi pace w/ 400m recovery, 1-mile cool-down

Wednesday - 30 min bike w/ random interval
                      Poseidon total body workout

Thursday - Took another day off. Horrible sleep last night.

Friday - Tempo: 7 miles w/ 5 miles @ tempo pace, 7:14/mile.
               Atlas basic core routine

Saturday - 45 min bike at a moderate pace
                 Bia hip routine

Sunday - 12 mile Long Run, 8:00/mile pace

Run details:

Speed Work Day - This went well! I really HATE 1200m reps so success with these is a big deal for me. I was definitely dragging towards the end but kept my pace on the last one.

Tempo Day - not too bad. I did take a brief water stop three times, but for no longer than 30 seconds. I used a VR program on the treadmill that was really kinda fun but disorienting! Felt strong.

Long Run Day - even better than last week, with two miles longer. This was my first run in new trainers, Mizuno Wave Shadow 2. They were much more responsive and firm than the Saucony Ride Iso pair I had been training in, but they were an adjustment and my lower leg tendons are a little sore from it. The elevation profile is, believe it or not, as flat as it gets here!

Nutrition & Hydration:

Fairly good week, but can always be better. Made a greater effort to consume water throughout the days. I also tried a new post-workout protein but wasn't a big fan. I am generally happy with my energy levels during workouts.

Rest & Recovery: 

Got some good sleep early in the week, but then terrible sleep on Wednesday night and that had me exhausted on Thursday. Much better sleep over the weekend.

Next week, I do one complete workout and then prepare for a 5K on Sunday in St Pete! Haven't raced in months, very excited to see what these legs can shake out.

Track Racing: A Summary

Summer time in Florida typically means one of two things for marathon runners: cross training or speed work. Or both. I tend to focus on the 5K & 10K distance during the summers, but this time, decided to try something new when I heard about a track race series in Tampa, hosted by the University of Tampa Track/XC coach. The Triple Crown series would consist of a mile race, a 2-mile race, and a 5K race, all spaced two weeks apart.

I haven't raced on a track since high school. And back then, my events were 200m, 400m, 300m Hurdles (sometimes), and relays. I raced the mile once. Though I did cross country, I was more of a sprinter in track. So I really had no good baseline for this series, which can be a good thing.

In my adult running life, short distances are my weakness. As I've posted about in the past, my marathon times are not comparable to what I am racing in the 5K and 10K; the shorter races are disproportionately slow. So its good for me to work on this weak end of my training during the summer.


Race by race, here is how it went:

Mile - Sponsored by Brooks

This was the race that I was the most nervous about when I registered for the series. Given that my turnover needs the most work, and that my only baseline for this distance was a mile time trial in high school (I think I ran a 5:45-5:50? Not totally sure), the unknown can be scary.

I went out with the group, hanging close to the lead group of women: Terri & Lynn, both of whom are rock star Masters runners and members of the New Balance Masters Elite team. I figured they could pull me along to at least a better time than what I did in high school.

After lap 1, I felt stronger than I expected, with regards to lactic acid. Around lap 2, I felt strong enough to pull ahead of the pack. I had no idea if I could hold that speed, but was going to try. After all, 800m is only a short sprint for a marathon runner! Sure enough, I held the pace and even accelerated through the last 300m to the finish, for an overall women's win and a shiny new PR of 5:41! And best of all, it was over in a flash.

2-Mile - Sponsored by Adidas

This was a total unknown for me. I have never raced a 2-mile, on the road or track, so any finish time would be a PR.

Same crew of fellow competitors, and same general plan: the pack of Terri, Lynn and I stuck together pretty well through the first 800m. Things felt OK after the first mile, coming in around 6:00 flat. I had hoped to keep a faster pace, as I tentatively thought I might finish in under 12:00, but wasn't going to get hopes up TOO high. At 1.5 miles, I pulled ahead of the pack and began to surge through the last couple of laps. Finished first overall woman again, at 12:06.

This race reeeeaaaly started to hurt in that last mile, the lactic acid accumulating significantly more than in the mile. Made me quite nervous for the track 5K.

5K - Sponsored by New Balance

This race had me very nervous. I have had trouble lately striking a good pace balance with the 5K on the road, never quite getting it down to the time that Mark and I think I am really capable of. On the track would be a different ballgame, mentally more than anything else. But the rhythm inherent in each 400m lap would help me to pace myself more meticulously. Terri had an idea that we could shoot for 45 sec / 200m, which would amount to 6:00/mile, and an 18:45 finish. Yeah...that would be a full minute faster than my current 5K PR. Ambitious to try, but not likely, especially on a warm and humid evening.

We went out as we had before, sticking to our plan. First 200m in 43 sec, and slowing up a bit in the next 200m to work more conservatively. Each subsequent 400m got a little bit slower, until we stayed around 1:35/400m. Terri and I stuck together well through the second mile, but with about 800m left Terri pulled ahead of me. It was due time, since I had surged ahead of her in the same way for the last two races. I tried to move up on her but my legs felt like lead with the last 400m to go. Lactic acid was not my friend. She finished in 19:33, and I just behind her in 19:38. New PR for me! Though certainly, and still, not what I think I am capable of in the 5K. That still needs work.

What have I learned from this experience?

Two things:

1. After the mile race, Coach Joe Burgasser told me that at age 35 I can, actually, race in the US Masters Championship. I turn 35 in June, and the race is in July of next year. After looking up some results from this year's championship, it appears that I could conceivably win my age bracket in the 1500 and/or mile. While I never considered track racing in the past, and I really like marathons, its nice to know that there is this whole other world of Masters track racing out there that awaits me if and when I am ever tired of marathoning. Getting to know Lynn and Terri has been awesome, as they are both such incredible inspirations as Masters athletes, as are my training partner Christina, and my Oiselle teammate Laurie, both of whom are also on the New Balance Masters Elite team. It's great to get a glimpse of what could be one day.

2. Having said that (#1), I do not ever want to race anything longer than a mile on the track again. The 5K was one of the most profoundly miserable racing experiences I've ever had. So here's to my first and last track 5K! Really, though, I am glad to have done it. It was a wonderfully humbling learning experience, and definitely an incredible workout! But I'll stick to the road, thanks.

Moving forward, I have three more upcoming 5Ks with which to apply this track experience to the road, and improve my 5K time (hopefully!):

- Watermelon Run Series #4 5K in Lakeland
- One Step Closer to the Cure 5K in Downtown St Pete
- Treat Yourself 5K in Seattle

By that point, I should be feeling thoroughly sick of 5Ks, and ready to embrace the 20+-mile long runs leading up to my November marathon!

End of 2015...and First Half of 2016!

Well I have sufficiently ignored my blog for about half a year now...yikes!

Due largely to one thing: in January of 2016, I accepted a long-term substitute teaching position at a local private school that then turned into a full-time position. I am SO excited to be a part of this school community, and back to full-time teaching.

What happened regarding my blogging: since I went from being a teacher of three online classes to a teacher of three online classes plus four face-to-face classes (that's 7 different preps...), trained for Boston, and ran out of every last ounce of spare time I might have maybe had once.

But enough excuses. I pledge to being a better author/blogger, now that my life has settled back into full-time work routine, plus my growing training regimen!

A quick recap of the past 6-7 months:

December 2015

- Was on a routine morning run, and this happened...Jogger Saves Sleeping Mother and Child from Burning Home. Because we are out in the early morning, we runners often witness things unfold before the sleeping do. I happened to be in the right place at the right time.



- Didn't quite run a PR at the Florida Holiday Halfathon, but was only about 6 seconds off, 1:32:18. 5th place overall female, and still retaining my position of 2nd in the series.

January 2016

- Ran a 19:51 at the Kettle Krush 5K in Downtown St Pete, 3rd overall female. 
- Had an insane race at the Clearwater Halfathon! Winds sustained around 25mph and gusting in the 30s. Was feeling sick the day before. Suffice to say, this was not my best race. 1:36:04. But it was SO worth it to meet this running legend! Bill Rogers...

 

February 2016

- OMG...got to meet Meb and Shalane...

 

- This was just before the Gasparilla Distance Classic 15K, which was a great race for me, 15K PR, 1:03:07!
- Started getting coached by Mark Hadley! Very excited to have a coach for the first time since high school. Loved coaching myself, but was becoming too stressed out by the process, and began to second-guess myself significantly. Mark also coaches my training buddy Christina, who is a rockstar Masters runner, so now we are on the same training cycle. 

March 2016

- Florida Beach Halfathon at Ft. DeSoto, awesome race and big PR, 1:28:54. 4th overall female, but won 2nd in the series! This was my first time wining big prize money for running.

April 2016

- Boston Marathon! Amazing experience, but tough race-day conditions: hot, headwind, full sunlight, and I did not hydrate nor rest properly in the days leading up. So no PR for me, finished 3:24:48. All in all, not a bad time considering everything else.



May 2016

- Mayfaire 5K in Lakeland, no expectations since it was only a couple of weeks post-Boston. But still OK...ran 20:08, 2nd overall female, won new Mizuno running shoes, and got to race with my awesome little brother...



June 2016

- While in Arizona for my high school reunion, ran in the Yarnell Memorial 5K in honor of the 19 firefighters who lost their lives in 2013, one of whom was a classmate of mine at Orme. Had a great time with my long-time friend, Sue, and ran 19:44...though my Garmin said the course was 3.0 miles. 1st place overall finisher! Not bad for a race at 5,000 feet elevation and 90 degrees. But hey, its a dry heat.



- Watermelon Run #2 5K in Lakeland, was hoping for PR but ran 19:54, 1st overall female. Despite not hitting a PR, I felt the best I have ever felt at mile 2 during a 5K, my first two mile splits were 6:15, 6:14, setting an in-race 2-mile PR of 12:28-ish. The last mile absolutely killed me with the heat and humidity (80 degrees / 80% humidity), which seems to affect me much worse than elevation. Still, promising results.

So that is my racing history since my last post. Many exciting races to come this summer, including a track (yes, TRACK) series starting on July 6th with a mile, then two weeks later with a 2-mile, then two weeks later with a 5K. Haven't raced on a track since high school....but this will be good for me, I am sure!

Short & Long Distance Predisposition

It's been too long since I've blogged!

Since recovering from the Tomoka Marathon, I have been turning my focus towards shorter distances, as many runners do following marathon training, certainly in the heat of the summer. My PR in the 5K is 19:56 and was run in 2010. Now, 20 months post-pregnancy, I am much, much fitter now than I have ever been. The steady increase in training volume and intensity over the past few years, even with the hiatus from pregnancy and then injury, has dramatically improved my times in the 15K up to the marathon. 

I've had many friends tell me how they have banked on their marathon fitness by racing a 5K about 4-6 weeks post-marathon, and wound up with a nice PR. Given how much my fitness has improved since my last 5K PR, by all accounts, I figured I should be able to hit a new PR after working some speed back into my routine. Using Jack Daniel's & Greg McMillan's equivalent race times calculators, given that my marathon time was 3:18:23, I should be able to run a 20:22 5K. Though I am skeptical of equivalent race time calculators; they assume equal and significant training consistency across all distances, and don't necessarily work both ways. When I ran a 19:56 5K, I was in no way ready to race a 3:14 marathon, even had I followed the same training plan I most recently used to run a 3:18. Fitness is cumulative. So take equivalent race times with a grain of salt. I did figure, though, at the very least, I should be able to run in the 20:30-ish range for a 5K.

Wrong. 

After adding about 3 weeks worth of speed work back into my routine, while working mileage back to around 35 miles/week (I was doing around 55 for the marathon), I ran a 21:03 5K. Not bad, by any means, but not as fast as I would have liked or expected.

It boils down to which training element has the biggest impact on improvement at the 5K distance: mileage or speed. I certainly had a great deal of mileage under my belt, so endurance was my strength. But even my interval and tempo runs had been, leading up to my marathon, specific for the marathon. So its possible that only three weeks of 5K-specific speed work left me lacking a bit.

Individual predisposition towards longer or shorter distances varies. Some runners are more pre-disposed to the longer race distances and some towards the shorter. While someone can certainly change their fitness for different race distances after several cycles of training, genetic and "fixed factors" such as body stature and max heart rate can definitely lend themselves more towards one type of running intensity than another, hence making someone more predisposed for some distances over others.

Coach Mark Hadley's Elite Marathoning website has some really excellent resources on this subject, and he even has charts showing differences in training paces and equivalent race times for "long distance predispositions" vs "short distance predispositions".

Check it out! Elite Marathoning Workouts