Diva Dash - 5k

Review of last week. Starting Wednesday with another track workout.


Wednesday - 3/20/13
3 mi w/u
Goal: 8, 4, 2, 2, x 2 with 400 recovery @ ~ 2:36, 75, 35
Actual: above + 4 x 200 with 200 jog
1.5 c/d

I'm falling into track workouts with no difficulties. This was my third time to get on the track this  year, I've actually missed it. It makes me feel fast. After getting a cold last week and feeling sluggish for my quarters that I did, I was hoping to feel light and fast for this workout. Give me a bit of a confidence boost for the upcoming Diva Dash race.

With the exception of the first 400, all target time were hit with relative ease. I gave myself plenty of recovery which in turn allowed me to feel better as the workout went on. I decided to add on some 200's just so I wouldn't have to do as long a cool down to get the miles in. I'm surprised at how little foot speed I have. What felt like an all-out effort for these 200's was only a mere second faster that what I'd come through the 200 in for longer intervals. It just takes me a little bit to get up to speed.

Diva Dash - 3/23/13
2 mi w/u
Goals: Run close to what I did last weekend (16:57)
           1st place
Actual: 17:03; 1st place
5 mi c/d
Results


What an exciting race! It rarely happens for me that I race someone the entire race, but that was kinda expected at this race. This was one of the most competitive 5k's in the KC area. Connie and I worked together and dueled it out to both run some pretty impressive times.

The start

We opened up with a respectively fast mile, a 5:24. Then got to the mile in the neighborhood where I got a little complacent with the second mile, still a 5:38. At one point around half way, I had pulled even (maybe even a tiny bit ahead) on an uphill, but it didn't last long as we immediately started a slight down hill (I can't run downhill, but I'm strong enough on the uphill to make up for it). With about 1k to go, we started the final ascent on Roe ave to head to the finish. I took this opportunity to charge ahead and simply hope that I didn't die before I got to the finish line. I was afraid to look back and see how the race was unfolding behind me, so I just continued to pour it on and hope my breakfast didn't come back up before the end. At one point I heard a rustling behind me, but turns out it was just Aaron sprinting by me to see the finishing time. Before I knew it was him, I had a moment of panic. I felt like I was sprinting, and if I got caught at this point, Connie must have some sprinting genes in her.

Probably about 400-600meters left. Hoping my breakfast stays down.

Chip time of 17:03

Somewhat chilly, but worth it. I was stoked to have run so close to my time last week at the Big 12 5k. I had my doubts about this race, as everyone had run fast and my Garmin had the race a little short (3.05 miles). I know, I know. . . you can't always trust the Garmin, but this raced proved that it wasn't a fluke. I'd really like to get on a track sometime this spring for a 5k race to see what I'm capable of, seeing as how I'm practically running my track times on the roads.

Week in Review
42 miles
no long run
1 workout
1 race

Despite the really low mileage, this was a good week for me. The only reason it is so low is because I didn't get to do my long run on Sunday. Darn the snow, that groundhog lied to us. I talked Megan into doing a few miles with me Sunday afternoon after we made our snowmen to somewhat salvage this week.

Our fast snowman. Megan's 4 mile PR of 23:33 and my own Diva Dash 5k - 17:03

2 weeks to go until the big Saint Louis race. Now that we have a some-what idea of how competitive it is going to be (nine ladies entered under 1:15, yikes!) I think I can set more realistic goals for myself. I thrive on competition, so I'm looking forward this weekend - aaaaaand I talked Anthony into taking me to the Old Spaghetti Factory with the money I won at the Diva Dash :)

Week in Review - Race Recap

I've got to go back a ways, so I'll start with my workout and work up to the review.

Tuesday - 3/12/13

This was my first week back at Rockhurst, so I've been living with Megan and doing all my running in hilly Overland Park. After getting sick, a cold,  Monday night :( I still decided to attempt my speed workout for the week.

2 mi w/u
Goal:  12 x 400 @ 75-77 (Divided into sets of 4, 200 recovery bet. reps, 400 recovery bet. sets)
Actual: 10 x 400 @76-78
1.5 mi c/d

Despite feeling under the weather, I was able to my goal times with some adjustment to the workout. At this point, Megan had already talked me into running the Big 12 5k, so I was trying really hard to overcome my (at times) irrational need to run/hit planned mileage and really listen to my body. After a stellar 800m workout with Anthony last week, I thought these 400's would be a breeze, especially at the moderately easy pace set. Unfortunately, my runny nose and watery eyes thought different. I stretched the recovery out more that I would have liked, these times felt harder than they should have, and I cut my daily mileage short by one mile. None the less, I felt accomplished simply getting some speed in.

I really liked the track that I ran these on, it's position helped with the wind. I was consistent with my first set, and even made it through the second set with minimal symptoms. I had every intention of doing all 12, but I can't describe how suddenly the 10th repeat affected me. The sickness fatigue and lethargy hit me fast, so I resisted the urge to continue and headed back. Overall, better workout than I had anticipated.

Saturday - Big 12 5k
2 mi w/u
Goal 1: break 18 minutes (give me a break. . . I've been sick all week)
Goal 2: Win (1st place $1000 gas card and tickets to the game)
Actual: 2nd place, 16:57
Results

5mi c/d with Megan

Well, I took second place, but ran an amazing time! This was my road PR by 18 seconds! I think I rely on my Garmin a little too much (they aren't perfect), so it is possible the course may have been a hair short. The Garmin reported 3.05 (usually within .05 is close enough I keep it because that's within 10-15 seconds), but it's what you get with road races or even cross country. Many times it depends on how well you take tangents. Close enough for me.

Since I get to be on the Saucony Hurricane team this year, I went out Friday and bought myself a pair of shoes to wear for the race, and Megan graciously let me borrow a pair of Saucony shorts and shirt. (Gear kits don't come until April). So I didn't actually buy a racing "flat" but found a pair of shoes that were just as light as a flat. So never wearing these shoes before, I hoped that they wouldn't hurt or give me blisters. Usually I wear them for a speed workout, but I didn't get them until Friday.

Pretty sharp huh?

Despite opening the race with a 5:09 mile, I was never in first place. The first mile was entirely down hill, and I was surprised that the mile was that fast as it didn't feel that fast. The second mile was closer to normal 5k pace, and I had started to gain on the leader for a bit here, she didn't pull away until the last 1k probably. The last mile was utterly horrible! It just kept climbing. Each time we got to a turn, my hopes had raised thinking I'd finally got to the top. Wishful thinking. I'm pretty sure I got to half way through the last mile and was on pace to hit a 6:15 mile. . . that says a lot about this hill or mountain, whatever you want to call it. Thank goodness the first mile made up for it. Bummed about the 2nd place, but stoked about running so well. Sometime the races you do on a whim, you perform the best. There was very little stress and worry, except some anxiety about performing well since I'd been sick.


Week in Review
57 miles
1 workout
1 race, with a PR
14 miles long run
1 week of school down. . . 5 to go!

Despite feeling under the weather, I managed to put in a respectable mileage. I has planned on, doing a 16 mile long run, but cut it to 14 miles as it was cold and raining on Sunday. We went from 83 degrees on Friday, to cold, windy and 40ish degrees on Saturday and Sunday. Only in Missouri (actually, I guess I'm in Kansas)

Track Time

We made it to the track yesterday. . . thank goodness we waited. Warmer, sunny, and minimal winds.

2 mi w/u
Goal: 6 x 800 w/400 recovery
          4 @ 2:40, last 2 @ 2:35
Actual: Above
1.5 c/d

This was my first track session since probably sometime in August last year. I take it back, we have gotten on the track once since moving to Springfield. We moved here in September. However, it was a cinder track, and not the most conducive to training. This time we ventured to Missouri State to use their track.

My Mom took us out to eat for lunch, and against my better judgement, we went to a mexican restaurant. Three hours later, we were still stuffed as we started our warm-up. But I could never pass up a free meal :)

We had the pleasure of running this workout with the entire MSU football team practicing on the inner football field. Great, not only was I a little anxious about returning to the track, but now we have an audience of 100+ football players, and Anthony and I were wearing the same shirt. . . which probably just looked lame to them. I, on the other hand, thought we looked cool. Haha. Actually, it wasn't that bad. For the most part, we stayed out of their way and they stayed out of ours. With the exception of some of their equipment in lane one and two. So imagine how much smoother it would have felt not having to venture out to lane 3 to pass!

We made the rookie mistake of starting out a bit too fast for the first 400m of the first repeat and paid for it while struggling to finish the second lap. No biggie though. We were able to hit all of our goal times with relative ease. I couldn't have asked for this speed session to go much better! We did allow ourselves increased recovery time and opted for a full lap between repeats. It was a sufficient amount of time and allowed more "quality" rather than simply "quantity". The mexican food sat okay, only the occasional yucky burp.

It's been so long since I've had to run this kind of pace. We've done some tempos just under 6 minute pace and a 5k back in early February, but nothing close to 5k pace for a workout. This said, I was surprised at the ease of this workout, and was able to bounce back today with a easy recovery run. I cannot say the same for Anthony ;)

On anther note, I've decided this is the year I'm going to run another marathon. By the time I get around to it this fall, it will have been 3 full years since my first one in Kansas City. It was a humbling experience, and bad enough that it has taken me this long to feel prepared to run another one. Actually, the running itself wasn't the bad part, it was the ache and cramps that came immediately afterwards. I've been put on the lottery list for Chicago, so (fingers crossed) hopefully I can get one of the 15,000 remaining spots!!!

Can't stay away forever!

I'm baaaack. It's been way too long since I've last made a blog post. But the winter is boring anyways, not to many races or stellar workouts planned during the cold months. Since I've last posted, I haven't really accomplished much running-wise.

Anthony and I did a little rust-buster 5k around Valentine's Day and made our debut as Springfield native runners. We crossed the line together in first place, running surprisingly well considering the amount of running we've been doing lately. Actually I should say the lack of running. It's been a rough January and February. We've been lucky to get to 50 miles per week and neglecting all the little things also. We can't even blame it on the weather because up until last week, it's been a pretty mild winter. I'm bound and determined to have a better March and turn myself around. The days are longer and it's getting warmer, consider myself motivated. It's my spring break, so I hope to get back into a normal routine now that I have time to focus on luxuries such as core, stretching, and weights. I even got around to writing my goals down on paper. Everyone knows it's not legit  until it's in writing.

We were planning on getting onto the track today (the first time since probably October), but we decided to wait until tomorrow (25mph winds). We will see how tomorrow goes. . .