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August 23, 2011

Richmond Marathon Training: Week 6 Review

Holy wow. Six weeks in already.

Planned: 55 miles
Actual: 43.5 miles

Monday
Rest
Rest

Tuesday
8 miles plus 10 x 100 meter strides
Stuck to the roads around the lakes to hit some hills.  Did strides on flat path by my house and felt like a freak sprinting back and forth while bikers and runners were going by. I need a shirt or something that says "Not crazy, just a runner." But maybe we're all crazy.

Wednesday
12 miles
12 miles, 1:30, 7:33 average pace.
Cooler night with almost no humidity. Nights like this are why I am a runner.

Thursday
5 mile recovery
5 miles, 45:46; 8:33 average pace
Easy run around Isles.

Friday & Saturday- RAGNAR RELAY
10 miles and 5 miles recovery
18.24 miles total over three legs. Full recap to come.

Sunday
15 miles
Off. Rest. Sleep. Food.


In case you missed it:

Richmond Marathon Training Week 5
Richmond Marathon Training Week 4
Richmond Marathon Training Week 3
Richmond Marathon Training Week 2
Richmond Marathon Training Week 1

August 17, 2011

Richmond Marathon Training: Week 5 Review

Planned: 63 miles
Actual: 63 miles
Monday
Rest
Rest

Tuesday
9 miles w/ 5 @ 1/2 pace
9 miles, 1:09; 7:40 average, tempo miles at 7:03, 6:55, 6:48, 6:52, and 7:04. Not a very evenly paced effort but it was decent.

Wednesday
14 miles
14.16 miles, 1:55, 8:07 average pace
Trails at Hyland with R.E.D. Ran the trail loop faster than we'd ever done and my legs were trashed. Did two laps around Normandale to round out my mileage for the day.

Thursday
5 mile recovery
5 miles, 38:35, 7:43 average pace
Easy AM run around Calhoun.

Friday
12 miles
12 miles, 1:33, 7:44 average pace
Ran Greenway to Lakes to Parkway. Out and back. Took hills on the route when I had the option. Tired.

Saturday
5 mile recovery
5.17, 47:20; 9:10 average pace
Ran with my brother. Easy, conversational run.

Sunday
18 miles w/ 10 miles @ Goal Pace
18 miles, 2:23; 7:58 average pace
Goal Pace Fail. I knew right away this was going to be a bad run. I could barely hold a sub-8. I briefly ran some miles in the 7:30-7:40 range but backed off. Just not my day and didn't want to push it.


In case you missed it:

Richmond Marathon Training Week 4
Richmond Marathon Training Week 3
Richmond Marathon Training Week 2
Richmond Marathon Training Week 1

August 16, 2011

Running Makes Your Boobs Sag

On Sunday this gem landed in my possession:



That's the Le Sueur News Herald. And that's the front page of the sports section. I was pumped because I didn't have any pictures from the 5K I ran.

Now you can see why Fast Girl looked so intimidating.
I was exclaiming, "Oh, sweet!" as I unfolded the paper and saw this below the fold:


Uh oh. We all know how I can't take a decent race picture to save my life. I was scared to look closer.

Heel strike much?
Ugh. What a horribly awkward photo. I don't even know where to begin with this.

The icing on the cake was my mom calling me yesterday morning:

Mom: Hey, you're on the front page of the paper.
Me: Yep, I know. It's a horrible picture.
Mom: Yeah, when I was watching you run I was thinking you need a tighter sports bra. Your boobs were moving.
Me: Yeah, well, they're pretty big. I already have an industrial strength sports bra.
Mom: It looks like it hurts when they move that much. Doesn't it hurt?
Me: I'm not really thinking about my boobs when I'm running, Mom.
Mom: But do you want your boobs to sag? I mean, they were really bouncing.
Me: Thanks for noticing, Mom. I'll double up next time.

I think the picture further confirms bouncing boobs. It almost appears that they are trying to exit stage left off my chest. It also confirms that I don't make running look sexy or fun, just painful.

I hope I have more to show for all this running than saggy boobs.

August 13, 2011

How Not to Win a 5K Race


The Green Giant and I had a brief
love affair last summer.
Okay, as promised, my 5K race recap from the Giant's Valley 5K I ran last Saturday. This is another one of those small town 5Ks. I grew up in Le Sueur, the Valley of the Jolly Green Giant. It's our only claim to fame.
Last year I was the first female with a time of 21:06 so I felt like I had to go back and defend my title.

Pre-Race
I hadn't registered in advance so I got there at 7 a.m. to register and begin my warm up. When I was walking out to my car to drop off my stuff after registering and saw a girl warming up. She. Looked. Fast. Really thin, hot pink sports bra and short shorts, doing drills. If you're doing drills and strides before a 5K, you generally know what you're doing. Mind you this was like an hour before the race started. She was there to win. Eesh.
This is the participant shirt. I think the art is really creative.

I ran my warm-up with a friend and then left him to do drills and strides myself. I wanted my heart rate as high as possible before I started running.

The Race
I lined up at the front with a bunch of guys and Fast Girl. I told myself that no matter what happened, I needed to keep the first mile slower and not burn out on the hill. The gun went off and Fast Girl and the guys took off. I stuck with a pack about 20 feet behind and worked my way up the hill.

By the time we reached the top of the hill she had slowed considerably and I was on her heels. And here's where I started running scared. I didn't want to pass her and risk burning out, even though we were running well below my 5K ability. I expected her pace to quicken on the downhill but we actually slowed a bit. I stayed just off her shoulder.

When we hit a flat portion of the course, I pulled up along side of her and asked her what she wanted to run. 19 or 20, she said. We were nowhere near that pace and I probably should've dropped her at that point but I was scared. I thought she was sandbagging and if I took the lead, she'd kick toward the end. Soon enough, her pace slowed even more, giving me no choice but to move to the lead just before the 2 mile mark.

My mom had come to watch me run and was on the course. When  I reached her I asked her for an update on where Fast Girl was and she told me I had half a block lead. At this point my stomach was starting to hurt and I kept burping up almond butter toast that I probably ate too close to the start of the race (lesson learned- allow at least 2 full hours for digestion. Not an hour.). My mom actually got  in her car and started driving along side of me, asking what pace I was running. I knew I was slow but hadn't look at my watch at all since the first mile. I looked down and saw 7:15(!!) for my projected mile pace. Um, what? Then my mom said, "You've lost some ground." and I'm thinking, "Well yeah, cause I'm running marathon pace and I feel like I'm gonna hurl" but instead I sucked it up and started moving faster.

I just concentrated on moving my feet as fast as possible the last 1/2 mile. And I'm not going to lie, I was totally thinking about beating Fast Girl. I knew I wasn't going to PR so I wanted to win and the finish line couldn't come fast enough. I kept listening for breathing or footsteps behind me but they never came. I was the first female across the line in 21:14, 8 seconds slower than last year and 50 seconds off my current 5K PR. I was not happy.

Post- Race
I took off to run a cool down and when I was on my way back, I saw Fast Girl running her cool down and stopped to tell her good race. She said that she was having stomach issues, too. Must be something in the water...

I found my mom at the awards ceremony and she knew I wasn't happy with my time. I asked her about when Fast Girl was closing the gap and she said, "No, I said SHE lost some ground." It's probably a good thing I misunderstood otherwise my time would've been more pathetic.

I did get this cute medal for winning my age group. I should probably mention that Fast Girl turned out to be 16 years old and finished in 21:56.

So lessons learned: Don't run scared. Don't eat an hour before you're going to race a 5K and don't be intimidated by people who look fast. You never can tell.

Splits: Mile 1 (uphill portion)-  6:41; Mile 2 (w/ downhill portion)- 6:50; Mile 3 7:05; last .1- 38 seconds (5:36 pace). Clearly I've come a long way since April.

August 8, 2011

Richmond Marathon Training: Week 4 Review

Four weeks down already. I wish I could say that I was feeling better about how my training has been going. And the first week of August is gone. How the heck did that happen?

Planned: 62 miles
Actual: 58.75 miles

Monday
Rest
Did core and some upper body in my apartment, mostly because I was feeling lazy. It's hard to completely rest!

Tuesday
9 miles w/ 10 x 100 meter strides
9.15 miles, including warm up and cool down
Track workout. 6 x 800 meters at half marathon pace (6:50) with quarter mile jog in between intervals. I'm not going to lie, this was too easy a workout for me. I didn't get the memo that R.E.D had moved their workout to St. Paul so I ended up on the Edina track with just one other person. I gave him the choice between mile repeats and 800s. He chose the 8s. We should've been running them at tempo or interval pace but it was nice to get the rhythm down for what my half pace will need to be come fall.

Wednesday
14 miles
7.3 miles, trails at Hyland
Met R.E.D for their weekly trail run. The trail loop we run is really hilly and I ran the downhills pretty hard. I had planned to add on some extra miles after the run but my foot was pretty sore from last week. I called it a night.

Thursday
5 mile recovery
5 miles, 42:50, 8:31 average pace

Friday
11 miles
AM- 8 miles, 59:44, 7:28 average pace
Quick run around Isles. Stopped twice for water but felt decent with the quicker pace.
PM- 3 miles, 24:52, 8:17 average pace
Shakeout run in preparation for a 5K that I ran on Saturday morning.

Saturday
5 mile recovery
5K race, plus warm up and cool down for 8.29 miles
Yep, I ran another 5K. It was the Giant Day 5K back in my hometown of Le Sueur. I was the first female last year so I had to go back to defend my title. To give a brief recap, I ran a really terrible race. Terrible. But I still won. Full race recap to come.

Sunday
18 miles
18 miles, 2:34; 8:34 average pace
This was more like a death march. We had a work event that I had to be up for at 4:10 AM so I didn't start my run until close to 2:30. I made the mistake of eating eggs at brunch, thinking that it's been a fluke that I've gotten sick the last four times I've eaten them. Make that five, now. I could barely keep water down on the run and only took one GU 12 miles in. It wasn't pretty but I finished it.

In case you missed it:

Richmond Marathon Training Week 3
Richmond Marathon Training Week 2
Richmond Marathon Training Week 1

August 1, 2011

Richmond Marathon Training: Week 3 Review

Alternate title: The Week of Almost No Running

So this week wasn't so great. This has been the lowest mileage week I've run in a couple months, though not by choice. I feel a little guilty for not spending more time in the gym but I think the mental break did some good, too. I'd much rather take a few days now than a few weeks later on!

Planned: 58 miles
Actual: 33 miles

Monday
Rest
Rest. Easy peasy.

Tuesday
11 miles
Track workout with R.E.D. 16 x 200 meters @ 45 seconds, 200 meter jog recovery. Kept all of these slightly under goal pace. It was easier than I thought it would be but the last few were still tough. Added a longer cool down on to get mileage up to 10.5 for the day.

Wednesday
13 miles
Since I was planning on running the Rice Street Mile, I wanted to break my mileage into two. I went out for 7 miles at an easy pace (7:55 average) in the morning. Throughout the day, my right hip was really tight so I decided to forgo a second run in favor of a bike ride at the gym. It was when I was leaving the gym that my foot started to hurt.

Thursday
5 mile recovery
0 miles
After a lot of frozen water bottle rolling, an x-ray and some instruction to stay off of my foot, I went home and ate my feelings. No running, no gym. Just a pity party. Sorry I didn't invite you.

Friday
9 miles w/ 4 miles at 1/2 pace
0 miles. Hard intervals on the bike. My quads burned!

Saturday
5 mile recovery
0 miles, no gym. I did practice my endurance drinking, though...

Sunday
15 miles
12 miles; 1:38:11; 8:10 average pace
Went to the gym to test out my foot in hopes that I could run. It felt tight at first but loosened up after a few miles. After hitting the max time limit on the treadmill, I opted to quit for the morning. People were starting to look at me weird because I was sweating so much I could literally wring out my hair.

I ran Calhoun  (3.04 miles, 23:22; 7:41 average pace) later in the evening and jumped in the lake to cool down.

Here's to what I'm hoping will be a kick-ass week of running!

Onward.

In case you missed it:

Richmond Marathon Training Week 2
Richmond Marathon Training Week 1