Showing posts with label Oiselle Volee. Show all posts
Showing posts with label Oiselle Volee. Show all posts

Friday, February 21, 2020

Week 4 - February 10-16, 2020

This was a good week. I started off back in FL, and finished with a really strong feeling treadmill run for my long run! Late to publish this post, was just slammed with work this week.

Overview:

Monday - Day off

Tuesday - 6 miles easy

Wednesday - 35 min Bike w/ 20 min Tempo
                     Lower Body Strength Routine

Thursday - 30 min Easy Bike Ride

Friday - 6 miles w/ 4 miles Tempo

Saturday - 30 min w/ 5 min/1 min INtensity intervals

Sunday - 12 miles Long (on the treadmill)

Run Details:

Easy run - this was a good recovery run from Sunday's 5K race. Felt smooth and strong. Nice to be back on the Pinellas Trail!


Light Tempo - Decided to do 4 miles of Tempo rather than 3, since I cut back my tempo run last week. Felt fairly strong. I didn't properly calibrate my Garmin to the Treadmill, so the paces are off. My actual pace was 7:20/mile for the Tempo portion.


Long Run - This was the fastest long run I've done in quite a long time. It was nice to feel my stride so consistent and solid for that length of run. Took 3 water breaks of no more than 30 seconds each. I'm really happy with how this has been feeling!


This week, I crafted my own strength routines. I took the exercises I've most benefited from over the years and aligned them with specific muscle groups and focus areas, like lower back and hamstrings in particular. We shall see how they go.

Wednesday, February 12, 2020

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.

Monday, February 3, 2020

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.

Monday, January 27, 2020

Week 1 - January 20-26, 2020

This week was the first official week of the plan!

An overview:

Monday - Day off

Tuesday - Speed work: 2 miles warm-up, 8x400m repeats w/ 400m recovery, 1 mile cool-down

Wednesday - 30 min bike: 10 min easy / 10 min moderate / 10 min easy
                     Poseidon total body workout

Thursday - 45 min moderate bike
                  Atlas basic core routine

Friday - 5 miles w/ 3 miles @ Tempo Pace (7:15/mile)
              [was supposed to do Bia hip routine, moved to Sat]

Saturday - 30 min bike: 10 min easy / 2x3 min hard w. 2 min recovery / 10 min easy
                 Bia hip routine + Achilles lower leg routine

Sunday - 10 miles Long Run

Run details:

Speed Work Day - this turned out to feel really good. I hadn't done 400m reps in quite some time, but enjoyed the quicker pace and the way the treadmill kept me on track without much mental exertion on my part (there WILL be a time for that later, though). Felt smooth and strong!


Tempo Day - this also felt fairly smooth and strong. I did break after 1.5 miles for about 1 minute before returning to the pace, so my HR did recover slightly. Pace seems to match feel in the way that I was hoping it would after the training I had put in so far.


Long Run - started off so quick, but that was due to elevation changes! I wanted to keep my pace in the 8:00-8:20 range. Weather was cool and damp, and I chose to run down a road I didn't typically run, knowing that the elevation changes would be more significant. See for yourself....

 

Nutrition & Hydration:

Not my best this week. I still consume more coffee than I should throughout the day and not enough water. Over the weekend, I felt the urge to snack a lot more, perhaps indicating the increase my training workload, and usually salty things. Even though I still consume pre-workout / electrolyte drink before and during workouts, followed by protein + creatine after, I might need to tweak my electrolyte intake throughout the week.

Rest & Recovery:

Could be better, but I did have a lot of down time over the weekend. I need to get in the habit of elevating my legs post-workout to help with the lactic acid removal. Sleep has generally been OK, relatively speaking.

Looking ahead, I am *kinda* nervous about doing 1200m reps next week. Those have never been my favorite distance for repeats, and we shall see how that feels on the treadmill compared to outside. But the tempo pace continues to feel strong and natural.

Giddyup!

Saturday, January 25, 2020

Return to the Marathon

After nearly three years without a full marathon, I'm back.



Those three years were spent doing shorter-distance training a couple of half-marathons here and there, and some 5Ks. Twice I was registered for a Full, and had to drop prior to the races due to injury.

But most importantly, those two years were spent attempting to understand my thyroid condition, Hashimoto's Disease, and achieve the proper dosage of medication.

For anyone else who struggles with this condition or any other metabolic disease, frustrating doesn't even begin to describe it. One day your body feels entirely "normal" and the next you don't recognize yourself. It's a process, and if you are going through it, just know that it does indeed take time. You WILL return to feeling like your normal self.

My family recently relocated to northern Massachusetts, and I couldn't have been more excited to begin a new running life: cooler weather (if not extremely cold in the winter), more trail running possibilities, and hills. I was registered to run the Space Coast Marathon in December, back in Florida. After a couple of months of running the roads of Ashburnham, I was developing greater fitness, but also some knee problems. Those problems hit a breaking point when I ran the B.A.A Half Marathon in October and caused a severe strain on my right knee that required about 6 weeks of rest to fully heal. During that time, I did some light stationary biking and as much strength training as I could without doing further damage to the knee.

The Bodybuilding.com app helped with this greatly. I had not previously been as consistent in strength training as I should have been, and this was a great boost to my overall body strength and resiliency. I was not going to allow weaknesses in my form or frame to allow me to be injured again. Eventually, I was able to start running again. Only two days per week on the treadmill at first, and then worked back to Sunday long runs (outside, weather permitting).

I decided I wanted to refocus my sights on another marathon. A local one, if possible. After some research, I chose the Shipyard Marathon in Maine, slated for the first weekend of May. I had already been planning on running the Half, but with my strength returning, I decided to aim for the Full. Worst case, I drop down to the Half. Given the successes I had with my strength and crosstraining routine of late, I researched a marathon method that would be geared towards injury prevention.

Behold Furman University's F.I.R.S.T marathon training program.

Here are the details of the program

This plan is rather radical for marathoners, as it posits only 3 days per week of running and the other days spent crosstraining. As a marathoner who is firmly ingrained into the 'more mileage equals faster' mentality, this is still a challenging concept for me to wrap my head around.

But make no mistake, 3 days of running is NOT easy. Those three days are all intense, quality workouts: one speed repeats, one tempo, one long run (at a sustained, slightly elevated pace). And the success of the program also depends strongly on consistent crosstraining on the other days. I have chosen to stick with the stationary bike for this purpose, and the types of acceptable workouts are 30-45 min of intervals. Essentially, you don't lose cardio fitness. You simply swap the easy runs you would be doing in a more traditional program with non-impact biking, swimming, elliptical or other.

Reviews for this program were somewhat mixed, but by consulting fellow Oiselle Volee runners, I got a much more positive picture from others like myself: working moms about my age who struggle with the same challenges, at all levels and abilities. This system kept them injury-free, and some commented that the program's emphasis on speed work resulted in tremendous gains.

In the month prior to starting the program, I started to get myself into the routine, by doing three runs per week, with the same emphases: speed, tempo, long. I started off gently adding in the speed, and running by feel more than time. By the end of the month, I was already regaining some comfort with those paces.

As for strength training, I have decided to shift from the Bodybuilding.com plans to a more running-specific routine. As much as I loved developing a "total athlete" body from BB, they are not always well suited to the needs of marathon runners. So for this, I am going to use a strength training plan that I have had great success with in the past from Runner's Connect:

Here are the details on Runner's Connect: Strength Training for Runners Programs

So here I stand at the beginning of the training program and have decided to blog my progress weekly. This is more for my own benefit than anything, but if it proves in any way helpful to you, reader, then that brings me happiness as well.

Wish me luck!!




Sunday, August 7, 2016

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!

Saturday, July 2, 2016

The Hero With A Thousand Running Shoes

And so begins the USA Track & Field Olympic Trials! While examining the impressive list of my Oiselle teammates competing this week for a coveted spot on Team USA, I feel a profound sense of elation for them. As if all of their collective nerves, hopes, mantras, drive, and dreams emanate through the runningsphere and ignite within fellow dreamers. It is one climax of their "hero's journey." It is the reason why so many of us tune in every 2 and/or 4 years to watch the Olympics.

We humans like heroes. All of us do. Across cultures, generations, and races, even in the Lascaux cave, we write epic tales of heroism. Books, songs, theater, pottery, paintings, tapestries, movies, games, all of these media and more illustrate the hero's journey.
The details vary, but many of the themes are consistent. Joseph Campbell depicted these commonalities so well in The Hero With A Thousand Faces, a writing that inspired many contemporary storytellers, most notably George Lucas in his creation of Star Wars. While in ancient folklore, the heroes were often super-human in their respective mythologies - Osiris, Jesus, Prometheus, Mohammed, Aeneas, etc - our more recent mythic heroes are mortal, ordinary, and flawed. I tend to think that one reason why we write our contemporary heroes as such is because we want a projection of them in ourselves...or, of ourselves in them...whichever way, we strive to emulate them. When they are more real, their stories become more authentic, more powerful.

Before anyone gets uptight about how I am speaking of athletes as "heroes" and starts trying to police the word into some narrow definition exclusive only to cancer survivors and military veterans, I am simply writing about one piece of our cultural fascination with the "hero's journey."

It is also worth noting that, with regards to this "heroes journey", I am not necessarily talking those revered for a singular heroic act, in and of itself (though such individuals are, indeed, heroic and deserving of the title). I am referring to those who's heroic journeys we follow, in the most classical, Campbellian sense of the word. This most definitely includes the stories of cancer survivors, of military personnel, and, yes, of athletes. Not because they all have struggled and suffered in some equitable way, but because their journeys are consistent with that of the mythic hero.

One of the beauties of running is that it can serve as an amazing "hero's journey" you can write for yourself. Because, lets face it, our career paths may not necessarily take us on a "hero's journey." We rush to movie theaters to project ourselves onto Luke Skywalker, Frodo, Ripley, Harry Potter, Captain Kirk, et al, to be moved by a journey that most of us do not experience in our own lives. These heroes experience what Campbell coined a "call to adventure". Harry receives his Hogwarts welcome letter. Bilbo Baggins presents Frodo with the ring. R2D2 and C-3PO arrive at Luke Skywalker's water farm. A defining moment jettisons the hero from their ordinary life into an extraordinary one. 

Truthfully, such a moment may not happen for most of us. At least, not in the way that we expect. And unlike a well-constructed literary plot line, our lives usually do not unfold in a clean, developing narrative that is fascinating and inspiring to outsiders. We do not advance through our lives in a concrete, tangible way. We grow, we learn, and we develop, most definitely. But it feels anything but "heroic", and the consistency, the mundane, the grit of accumulated day-to-day life can leave us feeling insignificant. 

As a teacher, my career is, truthfully, a far leap from a "hero's journey". Unlike what unfolds in Mr Holland's Opus, Dead Poet's Society, and the short list of other movies about teachers, we teachers most likely do not experience a powerful, heart-warming realization where the teacher's struggles and efforts are vindicated, leaving them knowing that they made a profound difference in the world. Don't get me wrong - cognitively, I do know that my efforts make a difference, and I do love what I do. Teaching is a shit-ton of hard work, all the time, but when I am in the classroom, engaging with students about my most favorite topics ever, I am truly happy. 10 years of teaching and I still feel this way. But this career, however much I love it, will most likely never reflect a "hero's journey". There isn't really much career advancement in teaching, and very little progresses from day to day, year to year, in terms of what we do. It is fulfilling as hell, to me anyway, and we teachers do grow and learn in the process, but our teaching lives do not evolve and change much. 

What is so important about a hero's journey, anyway? Not everyone really wants or needs one. Some people thrive in consistency and resist change. But for those of us who seek a mythical, literary "hero's journey" in our lives,  we cannot just wait for a "call to adventure" to fall upon us. We have to create one for ourselves.

During the time that I was staying home with Jack, my running went from being a hobby to being a kind of "non-professional profession". Without the routine and consistency teaching in my life, running became my proxy for a professional life. I began to train like a pro runner: run first thing in the morning, then strength training at the gym (thank goodness for the children's care zone...), stretching, nap after lunch when Jack napped, then a second run or brisk walk with the jogging stroller. Because I am so very lucky that Jack has a teenage big brother who loves to spend time with him, even when Stephen was busy I could still get away for cross training or a local race. Everything about my running changed, and I began setting big PRs across all distances. Consistently running sub-20 minutes in the 5K again, sub-1:30 half marathons, and a 3:18 marathon PR.

Then came the big long-term goal: I want to compete in the 2020 Olympic Trials marathon.

Many runners aspire to this, but very few achieve it. It is the next big dream in the progression beyond qualifying for Boston. But compared to other running events and sports, we actually see many non-professional runners toe the line at the Olympic Trials marathon (an example: qualifiers at the Jacksonville Bank Half-Marathon). For the 2016 Trials, more and more qualifiers were moms, dads, working professionals in non-running fields who, like myself, do not have the time or access to the elite lifestyle. They made me realize that I can do the same. This dream is very real, and very possible. But it will be a very challenging road.

Now that I am back to teaching full-time, and have been since January, keeping up the lifestyle and pace of training that I enjoyed while being a stay-at-home mom has been very challenging, but not impossible. When I think about the fact that to qualify for the Trials I need to break 2:45, which is about 6:18/mile pace, I feel an urge to curl into a ball under a blanket and never come out. But it is this precise instinct that draws me into this "hero's journey" even more. 

Yes, I may very well fail to qualify for the Trials. When all else is done - training regimen, recovery, nutrition, race strategy, etc - my genetic potential may just not be enough to break 2:45. This is a possibility that I have fully accepted. At the very least, barring injury, I will uncover my full potential is in the marathon, whatever it may be, even if it does fall short of my goal time. That is a victory, and for that I will accept nothing less. 

Such is the mission of all runners - whether that goal involves completing their first 5K, or marathon, or qualifying for Boston, or an Olympic medal. Our "hero's journeys" are dynamic, powerful, and genuine. For those racing this week in Eugene, this is the pinnacle of their journeys, and the fuel for many others'. Some have come to the glorious end of their journey, while others may be at the beginning. Some have dreamed of this their entire lives, while others experienced a "call to adventure" later in life, discovering a talent they didn't know they had. 

Running is one amazing "hero's journey". 

Sunday, June 26, 2016

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!

Saturday, November 14, 2015

Halloween Halfathon & Training Recap

Haven't written in a while. Time goes by way too fast! Especially in the fall, it seems. Frequent races, busy school schedule, and right now an energetic 2-year old who is growing before my eyes. I can't believe that Boston is almost exactly 5 months away...

My training has been going wonderfully! Mostly, that is. Since my last post, I built up my weekly mileage to around 60 miles/week, with a couple of lighter weeks surrounding the Halloween Halfathon. I've shifted my workouts to be more half-marathon-specific, which is quite a relief for me, since I tend to thrive at long-interval and tempo-paced workouts, not so much the shorter stuff. 

Which brings me to another fun addition - I joined the inaugural group of the McMillan Run Club, a recent development by Greg McMillan's training program. I have read his books and implemented some of his training philosophies into my own program, and am very impressed with his thoroughness, individualization, and openness to other training methodologies. The Run Club is basically a way for runners to connect to the coaches - usually Greg himself - with Q&A, training advice, and specific race preparation plans. 

Anyways...one of the tenants of McMillan's training programs is identifying the type of runner you are: a speedster, an endurance monster, or a combination of both. McMillian describes these types in greater detail in this Runner's World article. If you're a speedster, you respond best to short, fast workouts and tend to perform better in mile up to 10K races. If you're an endurance monster, you respond best to threshold and tempo workouts and tend to perform better in 15K to marathon or longer. If you're pretty balanced across both, you are obviously a combination.

I am most definitely an endurance monster. I feel like a rockstar after tempo runs and a pile of poop after track workouts. Learning this and adjusting my training accordingly has really helped me maximize my training. For example, I do fewer speed workouts, but still some, and give myself longer recovery after them. I use my threshold and tempo runs more strategically, and gradually build up the distances I run at goal race pace during longer runs. The result: I feel faster, less mentally and physically worn down, and more responsive to the training. 

Proof is in the pudding! I ran a big time PR - a 5 minute improvement on my last time - at the Florida Halloween Halfathon, placing 2nd overall female with a time of 1:32:12. I was more cautious in the beginning (see my post about my overzealous start the last time I raced at Ft. DeSoto) and felt strong and steady for the rest of the race. There was a pretty solid headwind during the middle miles, but I didn't slow by much. Held on to about a 7 min/mile average and finished feeling strong. 

Thanks for another great race, Chris Lauber!
The week after this race was really tough on my body. It didn't help that I was sick with a mild flu or cold the day after the halfathon. I took Sunday and Monday completely off, but then jumped back into my training plan without a significant amount of recovery time. This race was not my goal race, which I am currently still training for, and I wanted to get back to progression runs and 800m repeats the following week. It just didn't happen. The progression run turned into a very slow, random tempo, and I made it through 2 of the 800m reps before my pace really took a dive. Bottom line: give yourself more recovery time than you think you will need. Especially as you get older. When we run longer than the half-marathon distance regularly during training, we tend to assume that we don't need much recovery after racing a half-marathon. But races really take it out of you, if you're running faster than your easy pace, that is. I certainly did. Left it all out on the course. And for that, I needed more serious recovery.

Finally did feel fully recovered after about a week, and my training this past week has been fantastic! A nice light fartlek of 12 x 1 min hard / 1 min easy on Tuesday got my fast-twitch fibers re-ignited, and then an awesome workout of 3 x 2 miles @ 15K race pace with Christina, who really pushed me when I felt sluggish towards the end. I plan on doing more workouts with running buddies rather than alone, as it is certainly more effective and less painful to get through. 

Feeling great after a tough workout!
Now here's to hoping that the weather continues to cool off!

One last note: I added a tab at the top of the blog to a list of Favorite Links. Check it out!

Friday, July 31, 2015

Incredibly Inspiring Inclusion

Today, I want to celebrate the power of inclusion in our running community.

Today is exactly one month before my book is launched on Amazon (gulp!).

Today is also a day that Oiselle opens up its Volée Team to new members.

It's obvious why I am so excited about the former. I've been pouring myself into this book, and am thoroughly enjoying the editing and revision process, going back through my own thoughts and the contributions of other incredible, strong runners. It has been an absolute blast! I am both excited in anticipation of the book's launch and lamenting the fact that this process will come to a close. Maybe soon, more opportunities will arise.

As for the Oiselle team openings, I feel what I can only really describe as that same excitement I felt that day I first arrived at my freshmen-year college dorm, meeting my roommate and dorm-mates for the first time. Such excitement in anticipation of future memories, friendships, and growth experiences for all of us.

Too much of the time, we only realize how important and special some experiences are after the fact. You know what they say about hindsight. For most of us, there are few times that we know how special something is in "real time". That we appreciate and understand its significance while it happens, or even before it happens. This is when we feel the most centered and enlightened in our lives, secure in the knowledge that "right now" is so good for us, its where we are supposed to be.

With fellow local Oiselle bird,
Mary Margaret Malone, at a February 5K
Being a part of the Oiselle Team, connecting with local runners here in St Pete, listening to podcasts such as Runners Connect and Marathon Training Academy, and most of all, writing my book, has been such a powerfully special inclusion of running joy in my life. As someone who has always been kind of a "lone wolf" athlete, I never expected this degree of connection to be so important to me. Yet it has not only strengthened my own running, it has also cultivated my experiences for the betterment of others, hence my book. I have never met most of my fellow Oiselle teammates, yet here I am giddy with excitement as the team opens up further, including more wonderful, strong women.

The bigger our broad community of runners, the bigger my heart swells with joy, pride, and excitement for all that we can achieve. We are a tribe, we are always connected, and we are better athletes because of it.