5x1000m on the Speed Loop

Goal:
5x1000m at 3:31-5:26 with 2:30 rest

Actual:
3 mile warmup
5x1000m at 3:24, 3:23, 3:22, 3:22, 3:21 with 2:30 jog rest
2.5 mile cool down for 9.3 miles total

pm: 6.5 miles with Nick for 15.8 miles total

The goal for this workout was to simulate my goal paces for the race on Saturday night.  With set time bonuses for the prize money, I figured it'd be easy to choose my goal paces based on those--namely: sub-17:43 ($300) and sub-17:15 ($200).  I roughly calculated the the splits and felt ready to set out on slightly less than ambitious times.  I purposely slowed down the paces because June was basically a bust of a month for mileage and I've only had four solid weeks of training under my belt.

Caleb, Billy and I met up at the Speed Loop and got to business quickly.  Caleb stuck with me, which is a change to his normal routine--sprint out ahead of me and then come back to be even with me after 300m. He made a conscious decision to just stick to my strategy and I think it worked out best for both of us.  I didn't panic that I was going out too fast and he didn't slow down tremendously.  Our splits for the 400m and 800m were generally slower and then I would mentally make a note to push it really hard in the last 200-400m.  This helped drive the paces faster so that we could run a progression of sorts for each interval.  Definitely very pleased with this as I ran faster than my goal paces and left feeling ready to run a solid 5k on Saturday night.

Week in Review

70 Miles
8 Runs
10x400m workout @ 78-80
16 mile long run at 7:00 pace
2 Lift Sessions

This was nearly a perfect week of training, marking my highest mileage in over 10 weeks and a solid 16 miler at a respectable pace.  That's right, I haven't hit 70+ miles since the week of May 20th.  I'm amazed at how easy it was for me to hit 70 miles without taking a day off and only running one double.  It made me excited to run in the 80s again, once the weather begins to cool down.  The cooler summer temperatures helped tremendously to make this week a positive one in the books. 

Unlike most of my friends (Meagan and Laurie), I'm not fully on board for a marathon this fall, but I am 100% for a half marathon. In a couple of weeks, I'll start training under a coach, which is very promising for the future.  For now, I'm focusing on getting my base mileage back up and consistently executing my lift plan.  I figure if I can get these two things right, that this fall will be a successful one.

Lifting - Third week in a row!

10x400m in Dilworth

Goal:
10-12x400m with 1:30 rest

Actual:
4 mile warmup
10x400m with 75 sec rest @ 78-80 with one at 75
2 mile cool down for 8.7 miles total

pm: 5 miles with Nick from house (13.7 miles for day)

Caleb moves to the suburbs in a couple of weeks, so I will be losing the luxury of having a training buddy just half a mile from my house.  I am really maximizing my workout time with him as the weeks pass and his inevitable move date comes closer.  Fortunately, Laurie isn't going anywhere anytime soon, so we pulled her in for some speed as well. 

This was the first workout back for the girls so we opted for the Dilworth Speed Loop instead of the JCSU track.  Laurie and I didn't even check our splits so that it was purely based on effort.  Of course I cheated after 6 and asked Caleb what he had been hitting.  My legs definitely felt a little rusty, resulting in Caleb being a couple steps ahead of me on each one.  I didn't like having him pull away from me on each one, but I found that my motivation was rather low, making it difficult to push ahead of him.  I did muster my fastest split of the day at the very end, which is always a great way to walk away from a workout.  Other than that, I was pleased wtih the first hard effort back after a 4 week hiatus.  Looking forward to getting into half marathon specific workouts. 

Week in Review

52 Miles
8 runs
1 Day off
2 Lift Days
36 Hours in a Plane, Train or Automobile

While I had grandiose plans to run 60 miles this week, I sort of knew it wouldn't happen.  The focus of this week was on family and celebrating the wedding of my brother Ben to his wife Nathalie.  To complicate matters, it was hot as hell all across the midwest and I traveled more hours in more modes of transportation than I ever have before. Starting Monday, I was at home in Illinois, in Ohio on Tuesday, at home on Wednesday and Thursday, back in Ohio on Friday and Saturday and finally back in Charlotte on Sunday.  You could say that I took a tour of the Midwest, of sorts. 

I'm still just running base mileage, which made it easier and less stressful since I didn't have workouts looming over my head.  Instead, I enjoyed some quality time with my parents and siblings.  I could have opted for a long run at 6PM on Sunday night, but instead I decided to read a book and cook a healthy meal.  It was well worth it.

You can learn about the rest of my week through pics.



A visit to see my grandma

My favorite little man with his unbuttoned shirt

Week in Review

60 Miles
8 Runs
13 Mile Long Run
1 Day Off
2 30min lift sessions

After running only 38 miles last week, I thought that 60 miles this week would feel easy.  I was so wrong.  My motivation was considerably low; I had utterly no desire to get out of bed in the morning hours to get a run in.  Somehow, my dedication outweighed my motivation and, miraculously, I did get in morning runs...and even some evening doubles.   After an easy 13-miler with some friends in uptown, I packed my stuff to go visit my family for 8 days in the Midwest.  The biggest accomplishment for me yet is that I consistently lifted (twice) this week.  While my motivation to run seems to waver, my motivation to lift is entirely there.  Maybe I'm finally getting back to the point where I actually enjoy lifting, rather than see it as a chore I must complete.  Next week, I'll get to enjoy some runs from my parent's house and in Ohio.

June in Review

Week of June 17:
53 miles
6 Days Running
Half Marathon Champs in 5th to last place, 1:20:04
1 Day Off

Week of June 24:
4.5 miles
6 Days off
2 Days in Quebec
Reunion with my husband

Week of July 1:
39 Miles
10 Mile Long Run
1 Day off
4 Days in Quebec
5k Race in 17:22, $150

This summer of racing has definitely had its share of highs and lows--starting first with an abysmal performance at the NC USATF 10k Champs in May, followed shortly thereafter with quite possibly my best 5k performance since my freshman year of college, culminating with the worst half performance I've had, ever.  I don't have any excuse about my performance in Duluth, but I do know that surely it is not any indicator of where my true fitness truly lies.  Sure, there were a couple of hiccups along the way, like an unexpected throbbing pain in my lower back the night before the race, so agonizing that I wasn't sure I could even start the race.  Fortunately, my back calmed down after I warmed up, so basically I just had a very bad day and shrugged the bad performance off about the same time that I cheered Laurie coming in for her marathon finish.   Of course I wanted to run faster and prove that I could indeed run with some of the best female distance runners in the country, but I have plenty of opportunities ahead of me to do so, again and again.  I will continue to improve and each race will put me one step closer to achieving my goals.

Most importantly, I took a step back and realized there are few things that I need to do:  (1) get a coach and (2) execute the lifting plan Garrett made me last year.  I'm working on #1 and I haven't started on #2 because I'm just now finishing up my two weeks of rest!  Of course I'm dreading the three days a week that I will lift, but I'll get over it soon enough, so long as I stick to the plan.  My mini vacation to visit Garrett was a great way for me to reflect on my running and what I want to focus on next.  The perfect, dry air and cool temperatures provided me great inspiration to get training again for what I know will be a terrific fall of racing.

For the rest of 2013, I'm looking forward to the Woodrow Wilson Bridge Half Marathon on October 6th.  Beyond that, I may be toying with the idea of a winter marathon with Meagan, Laurie and Sarah, but I'm not making any decisions until summer has past.  Fortunately, the fall is a long time away and I still have two more months of training through the North Carolina swamp.  I hope to get in some good base mileage over July and August before buckling down into longer interval and tempo training in preparations for a marathon.

Several people have asked about the Trials and what my goal may be there and, for purposes of full disclosure, I would indeed love to qualify for the Trials, but I also have hopes of starting a family around the same time that the Trials would be held.  My goal will be to qualify, but with the understanding and acceptance that family will trump athletic events.   Until then, every mile I run will be another step towards achieving the Trials standard!