61 miles
1 workout
15 mile long run
0 weights - oops
I have been so busy that I didn't even get to report about last week, so I'm playing catch up. Anthony and I have mangaged to get in 60+ miles this week despite tests and him studying for his exit osce. Next week I have two practicals and a test, so the weekly mileage will most likely decrease just a bit. We did a 15 mile long run today which was awesome. It is our longest run of the year so far. Despite being a bit sore/tired, the run was uneventful and a success. Yesterday Anthony attempted our first workout in over a week:
goal: 3x2mile @ 10k pace with .5mile recovery
Actual: above
I don't think either one of us felt very smooth, but none the less each set got faster. We did these repeats at our usual Indian Creek trail. The first set felt like the longest two miles of my life. We were running a good pace, but just felt like I was running in quick sand. Finally, what seemed like hours later, we finished our last and third set running consistent and being glad to be finished. Next week is going to be a little hecktic, but after that I'm looking forward to getting back into my regular routine and hitting up the weight room!
Sunday, February 26, 2012
Sunday, February 12, 2012
Return of the Runnin' Reeds/Week in Review
Week in Review
54 miles
1 workout
2 weights
1 Race (PR!)
13 mile long run (sort of)
Well, I got busy this week and didn't get to update, so I have a lot of good running news to report including a successful workout, great race, and increase in mileage! I'll start from the beginning.
Ladder - Mile down
2 mi w/u
Goal: mile, 1200, 1000, 800, 600, 400, 4x30 sec @ 5k pace
Actual: above with 2-3 min recovery
1mi c/d
Anthony and I decided to run a fast workout on Wednesday to prepare for our race today. The race is 4 miles, so we wanted to be close to 5k road race pace. As usual (well, not always), we surpassed my own expectations. After a rough start to the week, I felt surprisingly fast and lite for this workout. We started at our usual Roe Park, and warmed up. The good thing about this workout is that you get the hard intervals out of the way first. But it was a pleasant surprise that our mile was run in 5:31, and even better, it was over before I had a chance to even think about how fast the goal pace was. We made it through the 1200 and 1000 fairly easily, but then the fatigue started to set in. It was also getting cold out since we didn't get started until after 4:00. For the sake of speeding up the run, we even cut back on the recovery time between the last couple sets. I know. . . you must be shocked. . . I repeat, we. cut. back. on. the. recovery. This is almost unheard of for me ;) This was a good bounce back from our tempo run on Sunday, and it got me pumped for the upcoming race! I was ready to PR.
KC Love 2 Run - 4 mile race
2 mi w/u
Goal: 4 miles @ sub 23:00 (Avg-5:45)
Actual: 4 miles @ 22:42 (Avg- 5:41)
7 mi (intermittent) c/d
Results
1st female/8th overall
1st in the Married Couple division
PR!! by 25 seconds
This was a 4 mile race at the downtown airport. It was fast and flat and this was a good opportunity to run a PR. With a mild winter this year, I am in WAY better shape than I was at this point last year. Last year this was my first race of the year and I ran 23:24, which I knew I would have no problem beating. That wasn't my PR, but I still beat my PR of 23:07.
The race wasn't until 9:00, so we got up at 6:00. We probably could have slept in more, but I like to get up around 3 hours before the race so that my body has time to wake up. After packing almost every article of clothing we own, we headed out the door to race in the coldest weather we've had all year! It was a very brisk and frigid morning, to say the least, with the temperature at 8 degrees when we headed out the door. According to weather.com, at race time it was supposed to be a sultry 18 degrees. There is a good side, no wind! I couldn't imagine what the wind chill would have been.
We toed the line at precisely 9:00 sharp (I know, they were on time!) with some familiar faces in the crowd. For me, it was a pretty uneventful race. There was no jostling back and forth, no amazing out kick at the end, and no chasing anyone down. In fact, after the first mile, I ran the remaining three miles solo. The runners ahead weren't close enough to catch, and I was pretty confident with my cushion from the runners behind me. It was just me versus the clock, and I showed that clock what was up! I ran a pretty consistent race. I've been negative splitting towards the end of my race, which is something new for me. I usually try to start out fast enough to have a cushion, then try to hold on, but I'm liking how it feels to finish hard. There're two kinds of runners, those that "fly and die" and those that start out conservative and finish hard. I think I'm finding a happy medium.
Anthony, on the other hand, had a pretty exciting race I hear. Obviously I didn't see the finish because I was running at the time, but he finished 5th overall, as well as improving his PR. He went back and forth with another guy the entire race, therefore having to be competitive the entire 4 miles.
54 miles
1 workout
2 weights
1 Race (PR!)
13 mile long run (sort of)
Well, I got busy this week and didn't get to update, so I have a lot of good running news to report including a successful workout, great race, and increase in mileage! I'll start from the beginning.
Ladder - Mile down
2 mi w/u
Goal: mile, 1200, 1000, 800, 600, 400, 4x30 sec @ 5k pace
Actual: above with 2-3 min recovery
1mi c/d
Anthony and I decided to run a fast workout on Wednesday to prepare for our race today. The race is 4 miles, so we wanted to be close to 5k road race pace. As usual (well, not always), we surpassed my own expectations. After a rough start to the week, I felt surprisingly fast and lite for this workout. We started at our usual Roe Park, and warmed up. The good thing about this workout is that you get the hard intervals out of the way first. But it was a pleasant surprise that our mile was run in 5:31, and even better, it was over before I had a chance to even think about how fast the goal pace was. We made it through the 1200 and 1000 fairly easily, but then the fatigue started to set in. It was also getting cold out since we didn't get started until after 4:00. For the sake of speeding up the run, we even cut back on the recovery time between the last couple sets. I know. . . you must be shocked. . . I repeat, we. cut. back. on. the. recovery. This is almost unheard of for me ;) This was a good bounce back from our tempo run on Sunday, and it got me pumped for the upcoming race! I was ready to PR.
KC Love 2 Run - 4 mile race
2 mi w/u
Goal: 4 miles @ sub 23:00 (Avg-5:45)
Actual: 4 miles @ 22:42 (Avg- 5:41)
7 mi (intermittent) c/d
Results
1st female/8th overall
1st in the Married Couple division
PR!! by 25 seconds
This was a 4 mile race at the downtown airport. It was fast and flat and this was a good opportunity to run a PR. With a mild winter this year, I am in WAY better shape than I was at this point last year. Last year this was my first race of the year and I ran 23:24, which I knew I would have no problem beating. That wasn't my PR, but I still beat my PR of 23:07.
The race wasn't until 9:00, so we got up at 6:00. We probably could have slept in more, but I like to get up around 3 hours before the race so that my body has time to wake up. After packing almost every article of clothing we own, we headed out the door to race in the coldest weather we've had all year! It was a very brisk and frigid morning, to say the least, with the temperature at 8 degrees when we headed out the door. According to weather.com, at race time it was supposed to be a sultry 18 degrees. There is a good side, no wind! I couldn't imagine what the wind chill would have been.
We toed the line at precisely 9:00 sharp (I know, they were on time!) with some familiar faces in the crowd. For me, it was a pretty uneventful race. There was no jostling back and forth, no amazing out kick at the end, and no chasing anyone down. In fact, after the first mile, I ran the remaining three miles solo. The runners ahead weren't close enough to catch, and I was pretty confident with my cushion from the runners behind me. It was just me versus the clock, and I showed that clock what was up! I ran a pretty consistent race. I've been negative splitting towards the end of my race, which is something new for me. I usually try to start out fast enough to have a cushion, then try to hold on, but I'm liking how it feels to finish hard. There're two kinds of runners, those that "fly and die" and those that start out conservative and finish hard. I think I'm finding a happy medium.
 |
| Post race. 1st place married couple. The brief second that I took my mittens off. |
Sunday, February 5, 2012
5 mile tempo/ Week in Review
Week in Review
48 miles
13 mile long run
1 day of the flu
12 research participants down
After 8 hours of hell on Sunday, this week turned out to be a pretty good one running wise (and school wise). Anthony and I both got very sick on Sunday throwing up and spending several hours curled up on the bathroom floor. Thank goodness it was only one day, and even more importantly. . . it came after our track meet :) With my luck, I usually get sick the weekend before big races, so if I had to get sick, this was the best time to.
We forewent running on Monday and didn't do any workouts until today because we were both still feeling the flu. Not that I felt bad per say, just not completely right. Today we did an extra long warm-up and attempted a 5 mile tempo at goal half marathon pace. It was the first time the sun had come out in a few days, and I was determined to make this a good day. While the overall time was pretty close / right at goal pace, I just wasn't feeling fast and lite on my feet. Every single mile I seemed to labor and struggle through. After almost giving up after 4 miles, Anthony convinced me to keep running and we finished up the last mile with a good push the final quarter. I need to continue to practice being mentally tough. Workouts like today really test me. We then started the long trek (5 mile cool down, if that's what you want to call it - I call it another run).
The one good thing about today is that I didn't give up! I really wanted to, but I feel good about myself now that I actually struggled through. I also got to break in my new running vest! I've never had a running vest before, and must say that it opens up a whole bunch of opportunities. No more layering long sleeves and t-shirts and feeling bulky anymore :) I love being able to have new, cool clothes. It's true what they say, "you can judge how good a runner is by what he/she is wearing". Just kidding, but really sometimes you can. So even if I may not be the best runner ever, it makes me feel fast to dress like I'm fast.
Another good thing this week. . . we got 12 participants for our research project! The goal is to get 30. Almost halfway done.
48 miles
13 mile long run
1 day of the flu
12 research participants down
After 8 hours of hell on Sunday, this week turned out to be a pretty good one running wise (and school wise). Anthony and I both got very sick on Sunday throwing up and spending several hours curled up on the bathroom floor. Thank goodness it was only one day, and even more importantly. . . it came after our track meet :) With my luck, I usually get sick the weekend before big races, so if I had to get sick, this was the best time to.
We forewent running on Monday and didn't do any workouts until today because we were both still feeling the flu. Not that I felt bad per say, just not completely right. Today we did an extra long warm-up and attempted a 5 mile tempo at goal half marathon pace. It was the first time the sun had come out in a few days, and I was determined to make this a good day. While the overall time was pretty close / right at goal pace, I just wasn't feeling fast and lite on my feet. Every single mile I seemed to labor and struggle through. After almost giving up after 4 miles, Anthony convinced me to keep running and we finished up the last mile with a good push the final quarter. I need to continue to practice being mentally tough. Workouts like today really test me. We then started the long trek (5 mile cool down, if that's what you want to call it - I call it another run).
The one good thing about today is that I didn't give up! I really wanted to, but I feel good about myself now that I actually struggled through. I also got to break in my new running vest! I've never had a running vest before, and must say that it opens up a whole bunch of opportunities. No more layering long sleeves and t-shirts and feeling bulky anymore :) I love being able to have new, cool clothes. It's true what they say, "you can judge how good a runner is by what he/she is wearing". Just kidding, but really sometimes you can. So even if I may not be the best runner ever, it makes me feel fast to dress like I'm fast.
Another good thing this week. . . we got 12 participants for our research project! The goal is to get 30. Almost halfway done.
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