First official day of St. George Marathon Training!!!!!
Today I started my new training schedule for the St. George marathon. My quads were a little tight I think I need to stretch more. I did hill repeats. They were much harder than I thought they would be and much slower. I am glad I use this blog now so that I can see if they will get any faster. I did 3 X .25 miles up hill with a mile warm up and cool down. I did them outside (on 1800). I am not sure how to set my gamin to know how fast I did each repeat. I guess if I set the lap to .25 it would show me. Anyway here are my mile splits
I ran 2 miles a 3% decline and marathon pace (8:49) then the last mile I ran at Wasatch back race pace (8:27)
It is very hypocritical of my to have my mantra say "just one race at a time" and be training for two. I guess St. George is the main race I am training for and then just switching it up a bit for the Wasatch Back
These should have been 5 race pace miles followed by spin, but a comedy of errors happened at my house and I was lucky to get in the miles at all...it involved, my son, my daughter, my daughters best friend, my alarm clock, my Garmin, my ipod, a trip to Lagoon and my sanity! Just happy that I ran at all today!
Nestles Art City 5K (3.1 Miles) 00:24:30, Place in age division: 7
Easy Miles
Threshold Miles
Marathon Pace Miles
Track speed mileage
Hill mileage
Total
1.00
3.10
0.00
0.00
0.00
4.10
Ok I loved this race but I do not want to talk too highly
about it because then more people will race it and I will have more competition
for prizes.
We all slept at my mom’s house Saturday night stayed up a
little later than I wanted to playing taboo but it was really fun.We got up and ate breakfast.The last two races I have run I had stomach
issues for at least a day after the race so I was very cautious about what I
ate.I had ¼ cup of raw almonds and
water.We got there in plenty of time
but my stomach was already acting up I hit the POP and that helped so Kimmy and
I started to warm up Right as I said I hope we see some of the forumittes we
saw smooth in front of us (she is hard to miss) anyway we joined her for about
a mile warm up. Then we lined up for the start of the race.I was not sure if I was going to hang with my
mom or go for a pr so I lined up at the back with my mom, But as soon as the
gun when off I knew I wanted a pr and I headed out.My first mile was so slow (8:21) because I
really spent the whole mile trying to get around slower runner.Next year I will remember how competitive I
am and line up closer to the front.When
I came to the hill my only goal for the hill was to not get passed on the hill
and I did this.Next mile I was starting
to feel it but knew I could keep a steady pace and just hold on at about 1.5 I
saw cute little smooth in front of me and made it a goal to catch her, but I
lost her in the crowd soon after that but I just kept a steady pace.At the two mile mark (7:53) all of a sudden
on my left there she was.I think I
choked out “Oh hi smooth” but I couldn’t say anything else.She didn’t say anything to me so I knew she
was hurting.I thought maybe I should
stay with her but I knew I was close to a pr now and just wanted to get to the
finish line.As I came to the track I
wanted to sprint to the finish but I had nothing left I finished in 24:30 a 9
second pr with my last mile being my fastest at 7:44. Didn't eat anything after the race and I didn't have any stomach issues Yea!
I came in 7th in my age group and was happy with
my performance.McKenna (Kimmy's daughter) came in 5th
in her age group and my mom came in 1st and won 100.00 can’t get
much better than that!
Today called for a 30 minute tempo run. I usually do these on the treadmill but I wanted to see how I would do outside. I ran down Davis Blvd. which is a very hilly road. My goal was to have at least three miles around 8:30 (19) second faster than marathon pace. Here are my splits for the first four miles. 8:40, 8:32, 8:17, 8:20. I know I could have run faster on the treadmill but I think this run was harder because of the hills. What do you think would train me better for SGM doing a faster tempo run on the treadmill or running outside slower with the hills?
At the four mile mark I ran into my husband walking the other way and I joined him on his walk for the last to miles. they came in at 15:18 and 16:42 not that it matters.
This is my mid week long run day. I run it on Tuesday so that I can spin on Wednesday and Thursday. My goal for today was to have most of the miles hit around 9 minute miles and then run the last mile all out to see what I could do at the end. I started at 11:00 so that I would be in the heat of the day for the Wasatch Back training, it was not that hot because of cloud cover. It was very windy though and some how it felt like I had a head wind both ways!
3 miles with a 3% decline first two were at an easy 9:13 then I got bored and bumped it up to marathon pace (8:49) for a half mile. I got bored again and ran the last half mile at 8:30-7:30
Lifted for legs
spin - I guess I thrashed my legs this week. During class my legs would be burning like I was working so hard and yet I couldn't get my heart rate above 145. Normally in class my heart rate is 135-155 depending on what we are doing.
I was so lazy today. The kids are staying up so late now that they are out of school and I am staying up with them. I have to remember what I did last year!
Wednesday at the Wasatch Back captains meeting a guy walked in with a shirt
on it that said "#@%& cancer" only it really said the word!
He had earring in his ears and looked really rough. Of course he came and
sat by me...I was scared and then he started to talk to me. I found out
that he is a really nice guy and is the captain of a team where the whole team
is going through chemotherapy. At least one of the runners is
terminal. It was so inspiring to talk to him. He has colon cancer
and if he makes it to October (so sad to say it that way but its true) he is
going to run the Iron Man in Kona! I was really mad at myself for judging
this guy before I knew what he was about.
11 miles I ran a lot slower today. I think I lifted too hard yesterday. I think if my legs feel good for Mondays run I will keep lifting hard on Fridays, if they are not recovered I will have to change my plan but I am not sure how.
Today called for 4 X 800 meters at 8.0 (7:30) speed 1% incline. It was really hard I had to really talk myself through these. I wanted to quit so many times but did not so I am proud of that. I came up with a new mantra to help me out "pain doesn't effect my performance or form" I would say this over and over when I wanted to quit. Every time I said the word form I would mentally make sure it was correct.
6 easy miles one big hill in the middle but didn't push it too hard (you can tell by the spilts where it is) I could tell I did a hard work out yesterday. My legs felt tired but in a good way.
Today was scheduled to be a 6 mile race pace run I ended up doing only 3 with 2 of them at race pace. I have not really cut down any of my St. George training to taper for the Wasatch Back and today I paid for it big time. My quads are really sore I just couldn't get moving at all. I really don't have the Wasatch Back as a goal race however leg 6 had kicked my butt for two years now and this year I wanted to kick back, I don't run it until 5:30 on Friday so maybe that is enough time to rest I hope so.
Wasatch Back (188 Miles) 29:46:20, Place in age division: 125
Easy Miles
Threshold Miles
Marathon Pace Miles
Track speed mileage
Hill mileage
Total
0.00
0.00
0.00
0.00
6.91
6.91
Well I have finally come out of my much needed sleep coma,
and am trying to write this report.I
hope I can remember what happened two days ago.I was really sad that we came in almost 40 minutes slower this year than
last year until Kim reminded me that they added 7 miles to the course so at out
9:15 average pace we really came in faster this year!
The race really started Thursday night when Kim and my Mom
came down and we decorated the vans.Dan
(the driver of van 2) was coaching his son’s baseball game so we decorated his
suburban and our van at the same time.It was really fun and I think they turned out great.Our team is the ROAD CREW and we had huge DO
NOT PASS signs on the back windows.When
we were driving to Logan Kim was laughing at all the cars that were not sure if
they could pass me or not!
We drove up Friday morning and got to the start plenty
early. We ran into our cute niece Rachelle who was asked to run this race last
minute.She was so cute and happy I
would love her to run this race with us next year.We got everything ready and we were off.
I started running my first leg at 5:02pm it was not nearly
as hot as last year and I was hoping really improve my performance on this
leg.It is seven miles on a really bad dirt road
with the first two going straight up and the next 3 straight down.Right from the get go I could tell I was in
much better shape.I had my first road
kill right away.Soon after that I was
passed by a guy in a mullet wig wearing denim over all shorts (team hillbilly) this
is where I decided I was only going to race myself.I knew there were some really fast runners
out on the course and I was not going to get down every time I became road
kill.I wanted to run this portion of
the race at a 8:27 pace however I could not look down to see how I was doing
because the road was so bad every time I tried I about fell.I really felt good the whole run I think I
finally kicked this legs butt even though I didn’t meet my time goal I have really
gained some confidence in my training.
Wasatch Back (188 Miles) 29:46:20, Place in age division: 125
Easy Miles
Threshold Miles
Marathon Pace Miles
Track speed mileage
Hill mileage
Total
0.00
0.00
0.00
0.00
11.20
11.20
My next leg I started at 1:00 am on the dot.I saw Jeff before I started the leg and asked
him not to cry when I “Chicked” him…like that was going to happen!They changed this leg from last year so I had
nothing to compare it to.They added two
more miles to an already hard uphill run.I have always loved this part of the race though,it is in the dark so even though it is all
uphill you can’t see the hill enough to get psyched out by it.I just turned on my head light and ran.I wanted to average 9:50 for this part of the
race here are the splits.
Splits: 9:02, 9:35, 9:55, 9:54, 9:51, 10:19, 11:35, 8:47
(.86 mile) I started my Garmin late!
I could really feel the extra two miles at the end of this
leg.Next year I want to improve that
11:35 mile for sure!
By the start of my third leg I was really feeling the
race.I am not sure if it was the rain
or what.Normally by this time in the
race we are all hopping out of the van cheering on the other runners and just
being silly girls this year we would park the car Mark would hop out and give
our runner support and the rest of us would rest in the van and stay warm
(thanks Mark!!!).At this time we got a
text from Rachelle (my Neice) and she had blown out her knee one mile into her
last run…. So sad!When I started my run
it was raining but it was a warm rain so I just took of my jacked and just ran
in my singlet and shorts…I am sure you all know where this is going.SGM all over again!When will I learn!This was only a “flat” as flat as you can get
in Utah anyway 3.1 mile leg through the town of Heber.I was very cold and at one point I saw a cute
little shop and though “I could get warm in there and my team will never know”
but I didn’t.I wanted to run this part
of the course in 9:00 minute miles.
Splits: 9:03, 8:58, 8:43
After the second mile I had to stop at a stop light that I
just missed and two other runners caught me at the light.I am sure they would have caught me anyway
but I was mad that I had to stop an!My
Garmin turned off automatically so I am not sure what my last mile split really
was.
Over all I had a really great time!I love to be with my sisters and friend most
of all and I can’t wait until next year.
5 easy miles I started to run them but the quads protested so I walked. I had forgotten how long it takes to walk a mile running is much better when pain is not involved.
The schedule called for 13 long slow distance miles. I ran 7 before meeting with the running group. Than Ran 4 with Jen at the 11 mile mark my knee began to "stick" it didn't hurt but it was hard for me to keep good form. It felt like my knee was catching on some thing inside it. I thought it best to just run back to my car. Jim was already at the cars and he said I should take some Ibuprophin and Ice it today, rest tomorrow and see how it is on Monday so that is the plan.
3.5 mile tempo run. It was really hard today. I have to admit I jumped off a couple of times to catch my breath. Mentally I have lost my edge, I am not sure how to get it back. I hope I didn't peak too soon!
Seven miles today. I should have gotten up earlier it is already too hot for me. I leave for St. George tomorrow, I think I will find a gym to do my 7 on Thursday. If 60 degrees is feeling hot 80 will kill me. I might just run my 14 on Saturday at midnight!
