Going into winter I focused on slowly building my mileage and getting onto the indoor track for workouts once a week. I started incorporating shorter speed workouts in order to prep myself for a mile race. The plan was to lower my mile and 3k times, run a fast outdoor 5k and then go after my 10k pr in a big way at the Cleveland 10k in May. My plans changed in late December when I decided to go after a sub 3:00 marathon at Cleveland instead. I have to admit this has caused a fair amount of stress and borderline injuries since I had to keep building my mileage through a brutal winter. The road conditions have brought on some serious ankle and foot pain that have persisted for weeks now.
One thing I have seen develop from the short workouts is a pretty amazing kick. I started running 200 meter repeats at about 33 early in November and then lowered them to 30-32, with most of them right around 31 by late December. I also had an amazing 13.1 mile long run at 6:57 pace in mid-December. I was feeling great during this month, but then got the flu in late December and started running on snowy roads in the cold, which is a serious trial for me. I slow down considerably in the cold and most of my runs were slower than 8 minute pace. I also had a hard time getting in my tempo runs and my tempo pace slowed down from the 6:20s to a struggle to keep it in the 6:30s and even one 80 percent workout at 6:57 average in below zero temps. I was questioning how I could even consider trying for a 6:50 average over 26.2 if I couldn't even hold that for five miles? In the last couple of weeks I have gotten back into the 6:20s and even under for my tempos and I had my first yasso workout this week (3/8/15) that went very well and averaged right about 2:50. Below are the indoor races that I did. I ended up not doing an indoor 3k because they were always run late in the day when I needed to be home with my kids.
Kent State Golden Flash Gala 1 mile: Haven't run an indoor race, or any track race for 10 years, why not jump into a Division I early meet mile? 5:22.96 for fifth out of 14 for a mile pr. Went out way too fast, died, kicked it in. Apparently I'm in high school.
Spire North Coast Open 1 mile: Had a rough January and was supposed to race 3k, not a mile, but went after my pr anyway. Badly paced race on my part and did not fight to the finish. 5:26.71 for fifth out of 25.
Kent State Tune-up 5k: Ouch. This was just bad from beginning to end. Had some serious flashbacks to my college days when I would go a whole season not with it while racing on the track. Didn't feel great physically, but I also just could not make myself care about my pace, time or place. Was alone until the last couple of laps and then had to outkick a girl to keep from falling into 13th place. 19:01 for 12th.
Results: http://www.runnerspace.com/gprofile.php?do=view_athlete&mgroup_id=30305&bio_id=1548500&year=all
Sunday, March 15, 2015
2014 Youngstown Peace Race 10k
Goal time: sub 39:00
Actual: 39:00
16 female, 6th in age group
I entered this race through Second Sole and was racing with my teammates for the first time. I drove out to Youngstown with my mom, who came in to town in the middle of the night and basically had no sleep before we had to leave at 7:30 a.m. I had eight hours of sleep, so was feeling pretty good on the drive out there. I wasn't tight or anything from the 5k the night before. Thinking back to when I ran in college, I went in as a freshman thinking that I would be the runner to double in the 10k and 5k and it sure didn't turn out like that. Barely survived the 10k and there was no thought of doubling. And yet here I was feeling great and ready to run a couple minutes faster than I had ever run in college. On hills!
The check-in was at the YMCA and then I had to take a bus up to the start. I left my mom behind as I got on the bus and told her to start watching for me around the 37 minute mark and hopefully I would be in before 39. I had no pacing plan for this race and wanted to focus on competing with those around me. I knew there would be plenty of fast women and that I would be doing very well to finish in the top 10. When I got to the staging area at the elementary school, I chilled out in a sunny hallway for a while, waiting until it was time to warm up. About a half hour before the start I went out for a jog down the first mile of the course. It was majorly downhill and I knew it would be a quick start. As all the semi-elites and elites started to trickle in, I realized there were dozens of them...more than what the results from the previous year showed. Cleveland Elite Development was there in force and I immediately made a goal to see how many of them I could beat. Not many, it turns out. Those chicks are fast. I met my teammates, Samantha, Lissa and Stephanie for the first time. I knew that Lissa and Stephanie would be around my pace, but Samantha would be in the 34-35 minute range, if not faster. There were a few international ladies that would be around 33.
The race went out fast and I counted the women ahead of me to see if I could hang in the top 10. It was clear by the first mile (5:53) that I would not be able to stay up in the top 10. I was 12th at that point, and going way faster than I should. I backed off a lot and a couple of women went by me. One tiny little lady went by me at a breakneck pace, huffing and puffing like she was kicking it into the finish. Turns out she was an international (Russian maybe) that was in the 30-34 age group. She looked 10! I went through the 5k in right about 19:00 and not long after that, Lissa passed me on one of the downhills. I was feeling okay, but the hills were killing my pace and I knew that I was flirting with not making a sub 39:00. I tried to latch onto Lissa for the last two miles but she kept just a few paces ahead. I went through the 5 mile in a new pr of 31:08 and then slowed down big-time for the final mile. I was dying a horrible death by the last uphill on a bridge and had to convince myself not to walk. I did kick it in pretty well coming down the straightaway to the finish and saw that the clock was about to hit 39:00. Have to go after a 38:00 another day. Lissa was just a few seconds ahead of me in 15th. Mom cheered me in and took a bunch of pics afterwards. I was happy with my time, but not ecstatic. I knew that the 5k the night before and this 10k were slower than what my half predicted. I waited around for the awards to see Samantha get her 2nd Ohioan check and Lissa get her age group award. I cooled down for a couple of miles and then left Youngstown to get home to my kidlets.
Finish line photo. HURTING.
Results: http://gopherarun.com/results/2014%2010K%20Results%20Peace%20Race%20%236.pdf
Actual: 39:00
16 female, 6th in age group
I entered this race through Second Sole and was racing with my teammates for the first time. I drove out to Youngstown with my mom, who came in to town in the middle of the night and basically had no sleep before we had to leave at 7:30 a.m. I had eight hours of sleep, so was feeling pretty good on the drive out there. I wasn't tight or anything from the 5k the night before. Thinking back to when I ran in college, I went in as a freshman thinking that I would be the runner to double in the 10k and 5k and it sure didn't turn out like that. Barely survived the 10k and there was no thought of doubling. And yet here I was feeling great and ready to run a couple minutes faster than I had ever run in college. On hills!
The check-in was at the YMCA and then I had to take a bus up to the start. I left my mom behind as I got on the bus and told her to start watching for me around the 37 minute mark and hopefully I would be in before 39. I had no pacing plan for this race and wanted to focus on competing with those around me. I knew there would be plenty of fast women and that I would be doing very well to finish in the top 10. When I got to the staging area at the elementary school, I chilled out in a sunny hallway for a while, waiting until it was time to warm up. About a half hour before the start I went out for a jog down the first mile of the course. It was majorly downhill and I knew it would be a quick start. As all the semi-elites and elites started to trickle in, I realized there were dozens of them...more than what the results from the previous year showed. Cleveland Elite Development was there in force and I immediately made a goal to see how many of them I could beat. Not many, it turns out. Those chicks are fast. I met my teammates, Samantha, Lissa and Stephanie for the first time. I knew that Lissa and Stephanie would be around my pace, but Samantha would be in the 34-35 minute range, if not faster. There were a few international ladies that would be around 33.
The race went out fast and I counted the women ahead of me to see if I could hang in the top 10. It was clear by the first mile (5:53) that I would not be able to stay up in the top 10. I was 12th at that point, and going way faster than I should. I backed off a lot and a couple of women went by me. One tiny little lady went by me at a breakneck pace, huffing and puffing like she was kicking it into the finish. Turns out she was an international (Russian maybe) that was in the 30-34 age group. She looked 10! I went through the 5k in right about 19:00 and not long after that, Lissa passed me on one of the downhills. I was feeling okay, but the hills were killing my pace and I knew that I was flirting with not making a sub 39:00. I tried to latch onto Lissa for the last two miles but she kept just a few paces ahead. I went through the 5 mile in a new pr of 31:08 and then slowed down big-time for the final mile. I was dying a horrible death by the last uphill on a bridge and had to convince myself not to walk. I did kick it in pretty well coming down the straightaway to the finish and saw that the clock was about to hit 39:00. Have to go after a 38:00 another day. Lissa was just a few seconds ahead of me in 15th. Mom cheered me in and took a bunch of pics afterwards. I was happy with my time, but not ecstatic. I knew that the 5k the night before and this 10k were slower than what my half predicted. I waited around for the awards to see Samantha get her 2nd Ohioan check and Lissa get her age group award. I cooled down for a couple of miles and then left Youngstown to get home to my kidlets.
Results: http://gopherarun.com/results/2014%2010K%20Results%20Peace%20Race%20%236.pdf
2014 Miles for Madison 5k
"A" 18:18
"B" 18:29
"C" 18:49
I heard about this race through my running club. It is a charity race for a great cause and very inexpensive to enter.
I had only run under 19:00 for a 5k once in my life and it had been nearly 10 years since I'd done that. All my workouts and races pointed to a low 18s 5k going into this race and I decided to just go for it. I needed a 5:54 average for the course record and there was a $100 gift certificate incentive. I car-pooled with my running buddy/co-worker, Evan. He was going for the male course record. Thinking back on this race, I was definitely going into this over-confident in my ability to run 5:50s for a 5k. I'd managed to speed up at such a fast rate over the past few months that it was going to my head. With only a little over a year of training behind me and a 19:11 season's best, there was no reason for me to think that this time would be easy. I warmed up an easy two miles or so with Evan and noticed that it was very warm and windy.
I saw that Beth Woodward was running and got a little fan-crazy. I met her while running the Medina half course in May. I knew that she had been running in the low to mid 19s this year and would probably be a bit behind me. Her marathon best from a few years ago is 2:47 and that is a long-term goal of mine in the marathon...to go under 2:50. She has been winning and placing high in area races for years and years and is the tiniest little runner you have ever seen.
The start was actually not very fast. I was in front of all the women by a lot, even at the half mile. I was wearing my Second Sole uniform for the first time and also wearing my Nike Zoom Streaks. The Streaks were a half size too big and a little uncomfortable to race in. I found myself wishing for my Virratas about halfway through. Mile 1 was 5:53 and felt pretty good. I thought to myself, "I can hold this pace" and kept trucking along. Too bad I didn't hold that pace at all since mile 2 had me at 12:05! I was pissed when I saw that time and knew there was no way I would get an 18:18. I was going to have to work to get a pr at all. The first two miles were flat but the final mile had a pretty good hill. I managed to run a 6:00 third mile and kick it in to an 18:44. This was much slower than I thought I should be and I had to readjust my expectations for the Youngstown Peace Race 10k that I was racing the next morning. Evan had won for the men, but was also a ways off the course record. We did end up winning $75 gift certificates to Vertical Runner of Wooster, which was awesome! Beth was second in 19:23 and I talked to her and Brian Polen (Akron Marathon race director) after we finished. There was a TON of food for the finishers, including cookies and the awards were pretty cool. Pumpkins, flowers and a race medal hanger for the overall winners, as well as the gift certificate. Definitely one of the best local races I have run. I got home in time to get to bed at a decent hour and get some rest for the 10k the next morning.
At the finish. Pic credit: John J. McCarroll
Results:
http://www.ohiochallengeseries.com/client_images/events/index.cfm?form_result_id=6976
"B" 18:29
"C" 18:49
I heard about this race through my running club. It is a charity race for a great cause and very inexpensive to enter.
I had only run under 19:00 for a 5k once in my life and it had been nearly 10 years since I'd done that. All my workouts and races pointed to a low 18s 5k going into this race and I decided to just go for it. I needed a 5:54 average for the course record and there was a $100 gift certificate incentive. I car-pooled with my running buddy/co-worker, Evan. He was going for the male course record. Thinking back on this race, I was definitely going into this over-confident in my ability to run 5:50s for a 5k. I'd managed to speed up at such a fast rate over the past few months that it was going to my head. With only a little over a year of training behind me and a 19:11 season's best, there was no reason for me to think that this time would be easy. I warmed up an easy two miles or so with Evan and noticed that it was very warm and windy.
I saw that Beth Woodward was running and got a little fan-crazy. I met her while running the Medina half course in May. I knew that she had been running in the low to mid 19s this year and would probably be a bit behind me. Her marathon best from a few years ago is 2:47 and that is a long-term goal of mine in the marathon...to go under 2:50. She has been winning and placing high in area races for years and years and is the tiniest little runner you have ever seen.
The start was actually not very fast. I was in front of all the women by a lot, even at the half mile. I was wearing my Second Sole uniform for the first time and also wearing my Nike Zoom Streaks. The Streaks were a half size too big and a little uncomfortable to race in. I found myself wishing for my Virratas about halfway through. Mile 1 was 5:53 and felt pretty good. I thought to myself, "I can hold this pace" and kept trucking along. Too bad I didn't hold that pace at all since mile 2 had me at 12:05! I was pissed when I saw that time and knew there was no way I would get an 18:18. I was going to have to work to get a pr at all. The first two miles were flat but the final mile had a pretty good hill. I managed to run a 6:00 third mile and kick it in to an 18:44. This was much slower than I thought I should be and I had to readjust my expectations for the Youngstown Peace Race 10k that I was racing the next morning. Evan had won for the men, but was also a ways off the course record. We did end up winning $75 gift certificates to Vertical Runner of Wooster, which was awesome! Beth was second in 19:23 and I talked to her and Brian Polen (Akron Marathon race director) after we finished. There was a TON of food for the finishers, including cookies and the awards were pretty cool. Pumpkins, flowers and a race medal hanger for the overall winners, as well as the gift certificate. Definitely one of the best local races I have run. I got home in time to get to bed at a decent hour and get some rest for the 10k the next morning.
At the finish. Pic credit: John J. McCarroll
Results:
http://www.ohiochallengeseries.com/client_images/events/index.cfm?form_result_id=6976
2014 Towpath Half Marathon
“A” 1:26
“B” 1:27
“C” 1:29
I decided to
enter the Towpath half after I set my half marathon pr during the Erie full
(1:30:53). The Columbus half was out since it had sold out a week or so before
and I was nowhere near fast enough to apply for elite entry. I had recovered
from Erie really well and even set a road 5k pr of 19:11 during a workout. So I
shelled out the $70 and did a few workouts that would give me an idea of what
time to shoot for. I had two tempo runs: a hilly 4.5 at 6:36 pace and a mostly
flat 4.5 at 6:26 pace. I also did a mile repeat workout on flat gravel path
with an average pace well under 6:00.
I car-pooled to the race with my Second Sole
co-worker, Mike and his dad. The parking was a little hairy for this event and
we got there about 40 minutes before the start. It was cold enough at 38
degrees that I needed at least 20 minutes to warm up. My toes were numb before
the start, which means it was colder than I like it for racing. I felt a little
heavy-legged on my warm-up, but decided not to worry about it. My workouts had
been good and a pr was basically assured. There were some fast-looking women at
the starting line. I recognized a couple, including Marisa, the winner in last
year’s 10k. I realized I was going to be going out a lot faster for this half
than I did for the 10k last year! Just like last year, the porta lines were too
long and I had to do a couple of quick pees in the woods. I can’t stand running
with a full bladder, so a pre-race pee is always essential.
Mile 1: (6:04) Downhill and too fast. I felt like it was a
little fast, but nothing serious going on with my heart rate or breathing and I
was able to talk with Dave and Marisa during this mile. I confirmed that Marisa
was in the 10k and not the half. She commented that I was way ahead of pace and
then my watch beeped a 6:04. No I was not planning on running a sub 1:20!
Mile 2: (6:33) I slowed down just a little too much in this
mile as we headed down towards the towpath. A few 10k guys passed me and then
went crazy when they saw I was in the half. This was pretty encouraging.
Mile 3: (6:24) During this mile I caught Clinton, or he caught
me, I can’t remember which and he pretty much settled into my pace. He seemed
to be running a bit easier than I was and said his goal pace was 6:40. I
commented that I would be okay with 6:40 average, but we were way ahead of that
now.
4: (6:28) and mile 5: 6:26 Best feeling miles of the race. I
had recovered from the 6:04 and basically felt like I was cruising along at a
moderate effort. I had to hold back a bit from going down into the lower 6s.
There were many miles left and with no women in sight, there was no reason to
go crazy.
Mile 6: (6:32) Had an awkward water station around this time
that threw off my rhythm but just a few seconds slower. I have gotten pretty
good at water stations and can keep moving at nearly the same speed through
them. Have to time the grab just so.
Mile 7: (6:29) Set a 10k pr this mile of 39:48. Still felt
really smooth and still talking a little with Clinton, who seemed just as
smooth as when we started pacing together. I would tell him the mile time every
time it beeped.
Mile 8: (6:31) Saw Mike and all the leading men come back
past us after the turnaround. It was a boost to know we would be turning around
soon, but I knew the hard miles were coming up. I took a gu at the turnaround
and it did not settle well. There were three women quite close behind me, but
not close enough to cause me concern.
Aid station in pre-water cup grab mode.
Mile 9: (6:24) I was feeling pretty tired this mile and had
a few negative thoughts about slowing down, but I was happy with the mile split
of 6:24 and knew I’d be setting another pr once I went through the 10 mile.
Mile 10: (6:33) New 10 mile pr of 1:04:10! Clinton was
getting tired this mile, but he still went ahead and let me get dragged behind
on his heels. My favorite thing to do when I am tired. Super crowded as we were
passing the people on their way to the turnaround. The people were so nice and
kept shouting that I was the lead female. I waved and smiled a few times, but I
was in deep concentration at this point and starting to really hurt.
Mile 11: (6:30) Toughest mile. The song started in my head.
It was a sucky song that I am completely over, so it didn’t even help. I tried
to relax my face and just keep my stride as smooth as possible.
Mile 12: (6:27) I looked down and knew there was only 1:17
on the clock, but it did not register how much far ahead of pace I was. I just
wanted to be done.
Mile 13: (6:31) Good thing this is a 13.1 mile race because
I was shot. No way I could have held another 6:30 mile! The finish was so cool
with all the people lined up cheering us in. I couldn’t kick because I was
feeling pukey and didn’t want to risk throwing up. I just kept about the same
pace into the finish and smiled. I couldn’t believe there was a 1:24:42 on the
clock. I was so focused on keeping a steady pace every mile that I had not
realized during the race that my finishing time would be a couple minutes under
my “A” goal time. Pretty much deliriously happy with this race. By far the best
race of my life. Clinton finished in 1:24:41, which is a 3 minute pr for him. We
thanked each other quite a few times for the pacing help. He made the race a
lot easier for me! Thank the running gods for speedy male running buddies, let
me tell you! Mike had won for the men in 1:12:43. Going off of the results I
can find, we both set course records. I’d say Second Sole Medina crushed the
2014 Towpath half.
At the awards. Laugh lines and post-summer tan.
After the race I cooled down with Mike and then waited
around for the awards with MCRR club buddies, Cynthia, Dave and Christy. The
perks for winning were a $150 microsoft gift card and free entry to next year’s
half.
With this half time my 5k predictor is 18:18 and my 10k
predictor is 38:00, so I’ll be going after those next. I’ve met my half goal
time for 2015 so I need to readjust those goals for sure. If I do a flat half
before my full next year I will go after a 1:22-1:23. If I get that, I will go
for a sub-1:20, but that is a long ways in the future at this point.
Monday, September 15, 2014
Erie Marathon at Presque Isle
"A" 3:12
"B" 3:18
"C" 3:24
As I got closer to the running the Erie Marathon on September 14th, I knew that my goal times were pretty conservative, even though I lowered my "A" time from 3:21 to 3:12 just a few weeks ago. My fastest predictor was my last full Yasso workout, which was a 2:57 average. I had a 3:09 predictor from my 5k, a 3:11 from my 5 mile and a 3:14 from my half marathon. I thought that if conditions were ideal, I could run between a 3:00 and 3:10.
My mom surprised me by coming down from Michigan with my brother Jesse. I was so happy to have them with me! Adam was staying home with the kiddos of course. We left by 3:15 a.m. on Sun morning to get to the packet pickup at 5:45 a.m. Traffic was pretty bad getting into the park and we didn't park until 6 a.m. This was still plenty of time, since I didn't plan on warming up until 6:40. I was supposed to get a pic with the running club at 6:45 but I had forgotten my gel flask and ibuprofin and had to run back to the car mid-warm up.
Fueling plan: 4 esspresso love gus poured into a gel flask and watered down. Take at 5 miles, half, 16 and 20 and then as needed towards end of race. Water at nearly every aid station...at least one gulp.
Pacing plan: go by feel. Make sure I can carry on a conversation for at least 10 miles but preferably 16.
Mental focus plan: I wanted to make sure I knew the reality of having 10, 8 and even 6 miles left. "Don't get too excited, there is still xx miles left!" I didn't want to bonk, but knew I might, what with having so little marathon experience and going for a fast time.
I lined up right behind the 7:00 pace sign and since there were so few people behind the 6:00 pace sign, the directors had us all move up pretty close to the start line. It only took me 10 seconds to cross the mat. One woman took off with the leading men's pack and two more women went out in about 6:30s. Me and Tracy were out in about 6:50. I tried not to listen to all of the guys around me talking about going for a sub 3 because it meant I was going too fast. I had decided not to start my watch and go only by feel. About 1 mile in a younger looking girl passed us and kept moving ahead at about 6:45 pace. She ended up third female. I talked to Tracy for 5 miles and a couple of guys caught us. I started talking with them and was feeling really good so I kept going with them at about 6:50-6:55 pace from 10k through 14 miles. It would have been wiser for me to stick with Tracy who ran a much more even race! I went through the half in 1:30:50, which is a half marathon pr. The guy I was running with said, "Well, you just pr'ed!" and I said "Yup" in a petrified voice. The half time really scared me because I knew that a 6:55 average was REALLY pushing it over 26.2, for me. I slowed down to about a 7:05 pace, which felt pretty easy and made sure I sipped my gu before every aid station.
Coming up on 16 miles, I passed a lady who was stretching out her hamstrings. At this point I moved into fourth. I really did not want to focus on place as far as female rankings were concerned because there was so much race left, but I did start attaching myself to men that passed me and would tell myself just to hang on for a mile and then see what happens. I kept my pace between about 7:05 and 7:10 this way. The aid station volunteers were great. Held the water out far and let us know what was gatorade and what was water. This is important because I can't handle gatorade at all. I started feeling pukey around mile 18 but refused to stop taking my gu. I had to have it at this point and could feel myself fading as each mile drew to a close and then it was time to take another sip. The boost would last about four minutes before it would fade. My hip pain started at mile four after the ibuprofin wore off and got to its worst at about mile 10, but faded slowly after that and I couldn't even feel it by mile 20. I don't think it effected my race at all. Starting at mile 18 I kept telling myself exactly how many miles were left. That meant 8.2 instead of 8. When I was close to mile 19 I told myself there were less than 8 miles left. It was really important that I get the miles and points exact! I didn't want to surge and wear myself out before the final 10k.
I went through 20 miles in 2:19, which was still a sub 7:00 average and I was very happy with this. I let myself realize that I was going to smash my "A" goal time and could pretty much walk it in to a BQ. I didn't want to walk though! I felt pretty good and just kept my stride smooth. I tried to smile and wave to the people cheering and was able to until about mile 23. I went from feeling okay and like I could keep going for a while longer, to feeling pretty bad during the 23rd mile. I must have slowed down to about a 7:30 during this mile. Lots of guys passed me. I hit the 24th mile and was completely done. I guess this is what they call the wall. I went from feeling pretty bad to "this race needs to be over now." A guy passed me and asked me how I felt. I answered that I was tired. He laughed a little and said, "Yeah, me too." He asked me what my goal time was and I said 3:12. He assured me that I had it and would be more like 3:05 to 3:07. I was pretty happy to hear this and thanked him and he moved ahead. I tried to latch on to one of the guys passing me and managed to stay with him for most of the 25th mile but had to stop and shake out my legs, so I lost him. I stopped one more time in the 26th mile, but then decided not to stop again until the finish because I was feeling majorly pukey. At this point I had slowed down to about 8:30 pace and felt like I was shuffling. I was weaving in and around half marathon finishers as well. Finally the last .2 came and I could see the finish line and hear the crowd cheering. I started to pick it up and realized that I was not going to make to the finish to puke. I had to wave people out of the way in order to find a spot! I lost at least 15 seconds stopping twice, about 20 feet from the finish line. I was feeling frantic at this point, and covered in digested coffee-flavored gu and I launched myself across the finish line. I did manage to notice that the clock said 3:07:26 and was ecstatic about that! Tracy had nearly caught up to me and was just 10 or so seconds behind me in fifth. I was really embarrassed about throwing up in front of everyone and I went of to the side of the finish and collapsed, desperate to find a way to get the puke off me. A lady on the other side of the fence handed me her water to wash up in and a race official came over to me asking if I needed to go to the medical tent. I told her no, that I would be fine and just wanted to clean up a little. I realized that I had not crossed the second mat and ran over it quickly. Tracy had just finished and was looking great...like she hadn't even raced a marathon. I felt a bit like a noob, since I was such a mess! That's what I get for setting a half pr in the middle of a marathon! Mom and Jesse were waiting for me past the fenced off area and we took pics and headed down the beach to the lake so that I could get in and wash up. The water felt awesome. I started feeling freezing and sick on the way back to the car and was not able to cheer in any of my running buddies. I did see Patti coming in past my parked car and noted that she must have a pr. She did! I pretty much sat in the car with heat on high for an hour. Mom had to remind me over and over that I needed to get into dry clothes and finally I was able to. My back was killing me and it continued to hurt for the rest of the day. My kidneys had had it! I walked back to the finish area with Mom and Jesse and picked up my age group award. I kept looking for my running club peeps, but wasn't able to focus too well. We decided to get on the road since I needed to get home to the kiddies.
I'm happy with the time, though I wish I had run more even halves. This is the first time I have met or beaten my "A" time this year. I will aim for a sub 3:00 next fall. I have to choose between Akron and Columbus. Columbus would give me the best chance for a sub 3:00, but Akron will give me a better chance to place overall. I also love hills, although they slow my overall pace down. I am going to try to run a few indoor track races during the winter to improve my speed. I will need this in order to hold a 6:50 for a marathon!
Results: http://runhigh.com/2014RESULTS/R091414AE.html
"B" 3:18
"C" 3:24
As I got closer to the running the Erie Marathon on September 14th, I knew that my goal times were pretty conservative, even though I lowered my "A" time from 3:21 to 3:12 just a few weeks ago. My fastest predictor was my last full Yasso workout, which was a 2:57 average. I had a 3:09 predictor from my 5k, a 3:11 from my 5 mile and a 3:14 from my half marathon. I thought that if conditions were ideal, I could run between a 3:00 and 3:10.
My mom surprised me by coming down from Michigan with my brother Jesse. I was so happy to have them with me! Adam was staying home with the kiddos of course. We left by 3:15 a.m. on Sun morning to get to the packet pickup at 5:45 a.m. Traffic was pretty bad getting into the park and we didn't park until 6 a.m. This was still plenty of time, since I didn't plan on warming up until 6:40. I was supposed to get a pic with the running club at 6:45 but I had forgotten my gel flask and ibuprofin and had to run back to the car mid-warm up.
Fueling plan: 4 esspresso love gus poured into a gel flask and watered down. Take at 5 miles, half, 16 and 20 and then as needed towards end of race. Water at nearly every aid station...at least one gulp.
Pacing plan: go by feel. Make sure I can carry on a conversation for at least 10 miles but preferably 16.
Mental focus plan: I wanted to make sure I knew the reality of having 10, 8 and even 6 miles left. "Don't get too excited, there is still xx miles left!" I didn't want to bonk, but knew I might, what with having so little marathon experience and going for a fast time.
I lined up right behind the 7:00 pace sign and since there were so few people behind the 6:00 pace sign, the directors had us all move up pretty close to the start line. It only took me 10 seconds to cross the mat. One woman took off with the leading men's pack and two more women went out in about 6:30s. Me and Tracy were out in about 6:50. I tried not to listen to all of the guys around me talking about going for a sub 3 because it meant I was going too fast. I had decided not to start my watch and go only by feel. About 1 mile in a younger looking girl passed us and kept moving ahead at about 6:45 pace. She ended up third female. I talked to Tracy for 5 miles and a couple of guys caught us. I started talking with them and was feeling really good so I kept going with them at about 6:50-6:55 pace from 10k through 14 miles. It would have been wiser for me to stick with Tracy who ran a much more even race! I went through the half in 1:30:50, which is a half marathon pr. The guy I was running with said, "Well, you just pr'ed!" and I said "Yup" in a petrified voice. The half time really scared me because I knew that a 6:55 average was REALLY pushing it over 26.2, for me. I slowed down to about a 7:05 pace, which felt pretty easy and made sure I sipped my gu before every aid station.
Coming up on 16 miles, I passed a lady who was stretching out her hamstrings. At this point I moved into fourth. I really did not want to focus on place as far as female rankings were concerned because there was so much race left, but I did start attaching myself to men that passed me and would tell myself just to hang on for a mile and then see what happens. I kept my pace between about 7:05 and 7:10 this way. The aid station volunteers were great. Held the water out far and let us know what was gatorade and what was water. This is important because I can't handle gatorade at all. I started feeling pukey around mile 18 but refused to stop taking my gu. I had to have it at this point and could feel myself fading as each mile drew to a close and then it was time to take another sip. The boost would last about four minutes before it would fade. My hip pain started at mile four after the ibuprofin wore off and got to its worst at about mile 10, but faded slowly after that and I couldn't even feel it by mile 20. I don't think it effected my race at all. Starting at mile 18 I kept telling myself exactly how many miles were left. That meant 8.2 instead of 8. When I was close to mile 19 I told myself there were less than 8 miles left. It was really important that I get the miles and points exact! I didn't want to surge and wear myself out before the final 10k.
I went through 20 miles in 2:19, which was still a sub 7:00 average and I was very happy with this. I let myself realize that I was going to smash my "A" goal time and could pretty much walk it in to a BQ. I didn't want to walk though! I felt pretty good and just kept my stride smooth. I tried to smile and wave to the people cheering and was able to until about mile 23. I went from feeling okay and like I could keep going for a while longer, to feeling pretty bad during the 23rd mile. I must have slowed down to about a 7:30 during this mile. Lots of guys passed me. I hit the 24th mile and was completely done. I guess this is what they call the wall. I went from feeling pretty bad to "this race needs to be over now." A guy passed me and asked me how I felt. I answered that I was tired. He laughed a little and said, "Yeah, me too." He asked me what my goal time was and I said 3:12. He assured me that I had it and would be more like 3:05 to 3:07. I was pretty happy to hear this and thanked him and he moved ahead. I tried to latch on to one of the guys passing me and managed to stay with him for most of the 25th mile but had to stop and shake out my legs, so I lost him. I stopped one more time in the 26th mile, but then decided not to stop again until the finish because I was feeling majorly pukey. At this point I had slowed down to about 8:30 pace and felt like I was shuffling. I was weaving in and around half marathon finishers as well. Finally the last .2 came and I could see the finish line and hear the crowd cheering. I started to pick it up and realized that I was not going to make to the finish to puke. I had to wave people out of the way in order to find a spot! I lost at least 15 seconds stopping twice, about 20 feet from the finish line. I was feeling frantic at this point, and covered in digested coffee-flavored gu and I launched myself across the finish line. I did manage to notice that the clock said 3:07:26 and was ecstatic about that! Tracy had nearly caught up to me and was just 10 or so seconds behind me in fifth. I was really embarrassed about throwing up in front of everyone and I went of to the side of the finish and collapsed, desperate to find a way to get the puke off me. A lady on the other side of the fence handed me her water to wash up in and a race official came over to me asking if I needed to go to the medical tent. I told her no, that I would be fine and just wanted to clean up a little. I realized that I had not crossed the second mat and ran over it quickly. Tracy had just finished and was looking great...like she hadn't even raced a marathon. I felt a bit like a noob, since I was such a mess! That's what I get for setting a half pr in the middle of a marathon! Mom and Jesse were waiting for me past the fenced off area and we took pics and headed down the beach to the lake so that I could get in and wash up. The water felt awesome. I started feeling freezing and sick on the way back to the car and was not able to cheer in any of my running buddies. I did see Patti coming in past my parked car and noted that she must have a pr. She did! I pretty much sat in the car with heat on high for an hour. Mom had to remind me over and over that I needed to get into dry clothes and finally I was able to. My back was killing me and it continued to hurt for the rest of the day. My kidneys had had it! I walked back to the finish area with Mom and Jesse and picked up my age group award. I kept looking for my running club peeps, but wasn't able to focus too well. We decided to get on the road since I needed to get home to the kiddies.
I'm happy with the time, though I wish I had run more even halves. This is the first time I have met or beaten my "A" time this year. I will aim for a sub 3:00 next fall. I have to choose between Akron and Columbus. Columbus would give me the best chance for a sub 3:00, but Akron will give me a better chance to place overall. I also love hills, although they slow my overall pace down. I am going to try to run a few indoor track races during the winter to improve my speed. I will need this in order to hold a 6:50 for a marathon!
Results: http://runhigh.com/2014RESULTS/R091414AE.html
Sunday, August 31, 2014
Circle City Mile
"A" 5:25
"B" 5:35
"C" 5:39
I heard about this race when the race director, Mickey Rzymek, posted in the club details on how to qualify for a free entry to the race. Stipulations were that you had to have won a couple of races and needed to submit the times to him. I thought that a road mile sounded like fun, even though it landed in the middle of marathon training, so I submitted my race times and he sent me a free entry code.
I was pretty nervous about running such a short race since I have more of an endurance profile than a middle distance one. I figured if I could run in the 5:30s, I would be happy. After a few time trials, I put my "A" time at 5:25 because that pace was feeling manageable. I love the feeling of mile pace because there isn't time for me to lose focus. I concentrate on breathing, perfect form and relaxing my face and before I know it, it is time to kick.
The elite field for this race was very small. While warming up I realized that there was a clear top three in Marissa, Tracy and me. I was guessing I would be third, but knowing that Tracy was deep into 50k training I thought that if I could hang with her during the race, I could probably out-kick her. Marissa was going for something in the low 5s. I did form drills and run outs at mile pace as part of my 20 minute warm up.
The race started on a downhill and quickly went to flat as we circled the Tallmadge circle twice. I think the fact that we ran on the inside for the first circle and transferred to the outside of the circle for the second loop made the course slightly long. I did not Garmin my mile, just timed it, but Marissa's Garmin had her mile at 5:08 and her winning time was 5:23.
After the gun went off, Tracy went to the front for the downhill, me behind her and Marissa just behind me. By 300 meters or so, Marissa had passed both of us and I had passed Tracy. As we moved into the first loop, Tracy passed me but I tucked directly behind her and pretty much drafted for a few meters before passing her back. The middle of the race hit, which is where I usually start to feel good in a mile. I picked it up maybe a little too much and towards the end of the second loop I started to feel draggy. Tracy passed me with about 400 meters to go. This time I did not tuck in behind her and she put quite a few meters in between us before the final straightaway. I had to make the decision to settle with third or go after her. I decided to go after her. It was kick time anyway, since I could see the finish line. I started to sprint and tried to keep my form smooth, but it wasn't feeling easy. She did not just let me pass her and began to pick it up too. I basically out-leaned her at the finish line in 5:36.
Top overall men and women at the Circle City Mile.
I was hot and tired after this race and the cool-down felt pretty off. Barb had finished with a pretty impressive mile time. This was my first time officially meeting her and I was a little star-struck, but enjoyed talking with her about her USATF masters nationals. There was a very short wait for the awards and it was pretty cool to get an envelope that I knew had actual money in it. As far as I can recall, $25 is the most I have won before and I won $50 for second here. Overall it was a fun race and I am okay with the time and very happy with the place. There is a race called the Midnight Mile in Youngstown next spring that I would like to run and perhaps get a much faster time. I think if I can get into the 5:20s it will have an awesome trickle up effect for my 5k times and ultimately my marathon times.
"B" 5:35
"C" 5:39
I heard about this race when the race director, Mickey Rzymek, posted in the club details on how to qualify for a free entry to the race. Stipulations were that you had to have won a couple of races and needed to submit the times to him. I thought that a road mile sounded like fun, even though it landed in the middle of marathon training, so I submitted my race times and he sent me a free entry code.
I was pretty nervous about running such a short race since I have more of an endurance profile than a middle distance one. I figured if I could run in the 5:30s, I would be happy. After a few time trials, I put my "A" time at 5:25 because that pace was feeling manageable. I love the feeling of mile pace because there isn't time for me to lose focus. I concentrate on breathing, perfect form and relaxing my face and before I know it, it is time to kick.
The elite field for this race was very small. While warming up I realized that there was a clear top three in Marissa, Tracy and me. I was guessing I would be third, but knowing that Tracy was deep into 50k training I thought that if I could hang with her during the race, I could probably out-kick her. Marissa was going for something in the low 5s. I did form drills and run outs at mile pace as part of my 20 minute warm up.
The race started on a downhill and quickly went to flat as we circled the Tallmadge circle twice. I think the fact that we ran on the inside for the first circle and transferred to the outside of the circle for the second loop made the course slightly long. I did not Garmin my mile, just timed it, but Marissa's Garmin had her mile at 5:08 and her winning time was 5:23.
After the gun went off, Tracy went to the front for the downhill, me behind her and Marissa just behind me. By 300 meters or so, Marissa had passed both of us and I had passed Tracy. As we moved into the first loop, Tracy passed me but I tucked directly behind her and pretty much drafted for a few meters before passing her back. The middle of the race hit, which is where I usually start to feel good in a mile. I picked it up maybe a little too much and towards the end of the second loop I started to feel draggy. Tracy passed me with about 400 meters to go. This time I did not tuck in behind her and she put quite a few meters in between us before the final straightaway. I had to make the decision to settle with third or go after her. I decided to go after her. It was kick time anyway, since I could see the finish line. I started to sprint and tried to keep my form smooth, but it wasn't feeling easy. She did not just let me pass her and began to pick it up too. I basically out-leaned her at the finish line in 5:36.
Top overall men and women at the Circle City Mile.
I was hot and tired after this race and the cool-down felt pretty off. Barb had finished with a pretty impressive mile time. This was my first time officially meeting her and I was a little star-struck, but enjoyed talking with her about her USATF masters nationals. There was a very short wait for the awards and it was pretty cool to get an envelope that I knew had actual money in it. As far as I can recall, $25 is the most I have won before and I won $50 for second here. Overall it was a fun race and I am okay with the time and very happy with the place. There is a race called the Midnight Mile in Youngstown next spring that I would like to run and perhaps get a much faster time. I think if I can get into the 5:20s it will have an awesome trickle up effect for my 5k times and ultimately my marathon times.
July and August Training Log
7-7-14
Tue (6) Wed (5) Thur (9) Fri (5) Sat (4) Sun (7) Week total: (36)
5x1200 - 4:40, 4:41, 4:29, 4:42, 4:41 (4:29 = shock interval)
5 mile race in 32:36
7-14-14
Tue (5) Wed (8) Thur (11) Fri (9) Sat (11) Sun (8) Week total: (52)
12 x short hill repeats
0.5 in 2:34 (5:09 pace) + 4 miles at 7:05 pace (combined mile time trial and marathon tempo run)
800 meter swim
7-21-14
Tue (7) Wed (5) Thur (8) Fri (8) Sat (5.4) Sun (21) Week total: (55.5)
8x800...range: 2:56-3:08 Running them faster than I thought I should so I ditched the watch. 3:00 feels pretty easy.
Skipped tempo due to hip pain. Feels pretty bad. Took ibuprofin at mile 5 of long run to make it through.
7-27-14
Tue (6) Wed (4.5) Thur (10) Fri (11) Sat (6) Sun (17.5) Week total: (55)
14 x long hill repeats on grass
0.81 in 4:21 (5:23 pace) + 30 minute tempo at 7:15 pace (time trials badly hurting my tempos)
2 mile swim
8-5-14
Tue (7) Wed (8) Thur (14) Fri (12) Sat (4) Sun (10) Week total: (55)
Time trial + ladder workout: 800: 3:14, 800: 2:44 (time trial), 600: 2:14, 400: 83, 200: 37, 800: 3:10, 400: 81, 200: 36
5 mile tempo at 6:52 pace
Hip is in bad shape. Hurt a lot this week.
8-11-14
Tue (8) Wed (5) Thur (9) Fri (6) Sat (8) Sun (18) Week total: (54)
400 in 70 (400 pr)
8x200...all in 36-38
1 mile road race in 5:36
Only made it through 18 of 22 mile long run. Might have to take a week off for hip.
8-19-14
Tue (8) Wed (5) Thur (13.5) Fri (9) Sat (8) Sun (21) Week total: 64.5
5 x mile 6:01, 6:25, 6:16, 6:10, 6:19
5 mile tempo at 6:43 pace...felt easy!
1 mile swim
20 miler averaging in the mid 7:00 pace range on hilly course...felt like a moderate effort. Doing exercises for piriformis syndrome in hip.
8-26-14
Tue (5) Wed (9) Thur (9) Fri (4) Sat (15) Sun (6) Week total: (48)
10x800...3:10, 2:59, 3:03, 2:56, 2:59, 2:55, 2:56, 2:54, 2:54, 2:52
1.2 mile swim. Much faster than previous swims.
Erie taper begins.
Tue (6) Wed (5) Thur (9) Fri (5) Sat (4) Sun (7) Week total: (36)
5x1200 - 4:40, 4:41, 4:29, 4:42, 4:41 (4:29 = shock interval)
5 mile race in 32:36
7-14-14
Tue (5) Wed (8) Thur (11) Fri (9) Sat (11) Sun (8) Week total: (52)
12 x short hill repeats
0.5 in 2:34 (5:09 pace) + 4 miles at 7:05 pace (combined mile time trial and marathon tempo run)
800 meter swim
7-21-14
Tue (7) Wed (5) Thur (8) Fri (8) Sat (5.4) Sun (21) Week total: (55.5)
8x800...range: 2:56-3:08 Running them faster than I thought I should so I ditched the watch. 3:00 feels pretty easy.
Skipped tempo due to hip pain. Feels pretty bad. Took ibuprofin at mile 5 of long run to make it through.
7-27-14
Tue (6) Wed (4.5) Thur (10) Fri (11) Sat (6) Sun (17.5) Week total: (55)
14 x long hill repeats on grass
0.81 in 4:21 (5:23 pace) + 30 minute tempo at 7:15 pace (time trials badly hurting my tempos)
2 mile swim
8-5-14
Tue (7) Wed (8) Thur (14) Fri (12) Sat (4) Sun (10) Week total: (55)
Time trial + ladder workout: 800: 3:14, 800: 2:44 (time trial), 600: 2:14, 400: 83, 200: 37, 800: 3:10, 400: 81, 200: 36
5 mile tempo at 6:52 pace
Hip is in bad shape. Hurt a lot this week.
8-11-14
Tue (8) Wed (5) Thur (9) Fri (6) Sat (8) Sun (18) Week total: (54)
400 in 70 (400 pr)
8x200...all in 36-38
1 mile road race in 5:36
Only made it through 18 of 22 mile long run. Might have to take a week off for hip.
8-19-14
Tue (8) Wed (5) Thur (13.5) Fri (9) Sat (8) Sun (21) Week total: 64.5
5 x mile 6:01, 6:25, 6:16, 6:10, 6:19
5 mile tempo at 6:43 pace...felt easy!
1 mile swim
20 miler averaging in the mid 7:00 pace range on hilly course...felt like a moderate effort. Doing exercises for piriformis syndrome in hip.
8-26-14
Tue (5) Wed (9) Thur (9) Fri (4) Sat (15) Sun (6) Week total: (48)
10x800...3:10, 2:59, 3:03, 2:56, 2:59, 2:55, 2:56, 2:54, 2:54, 2:52
1.2 mile swim. Much faster than previous swims.
Erie taper begins.
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