My spring training cycle is ending soon and I'm so happy thing have turned around. I'm feeling strong, fast and confident again and am looking forward to the workload this summer. I actually have really missed marathon training and cannot wait to do real long runs again. My garmin told me 4/9/17 I had a new long run record, 16.5 miles! Crazy! I'm looking forward to 20+ milers these next few months.
Thursday, May 18th- Workforce Challenge
Weeks prior to this 3.5 challenging race the goal was sub 20 minutes. Given the shape I'm in and the difficult course this was going to be a big PR, but we knew very reachable. As the days grew closer we were looking at a record setting high for the day, 94 degrees. The starting area was hot with the heat radiating off the black pavement. The gun went off and I went through the mile in about 5:40, slow. The second mile, 5:43. Okay, I thought at least I'm consistent. Then it got brutal. The uphill going to mile 3 and the heat started to hurt. I came through mile 3 about 10 seconds slower than I wanted (heat adjusted) and was disappointed. I ran the final 1/2 mile in 2:45. I won in 20:20, 2 seconds faster than my last W on this course 2 years prior on a nearly perfect day. The top men ran anywhere between 30-40 seconds slower than the years prior. I know had the weather been what it was the past 2 years I would have gotten that sub 20. Next time.
Saturday, May 20th- Westfield 5k
So a 5k 1 1/2 days later after racing in 94 degrees sounds silly, right? Well it is. But it's a 5k and it wasn't going to ruin anything, plus it's some extra cash. I ran 17:32, not great, but good enough for 4th place and $200.00. Plus the homemade ice cream after was totally worth it. The next couple days were all about recovery and super easy running!
Training week May 21st-27th: 70 miles
A couple solid workouts for my last "higher" week- 10x600's, all were a bit fast (given 5:20-30 pace, all around 5:20 exactly), so I did 9, and a final 78sec 400m all on 200m rest. Friday I was given a 30 min tempo between 6:00-6:15 pace... actual 4 miles (5:52, 5:54, 5:49, 5:52), decided to do a mile float, then another mile at 5:49.
So moral of these workouts, if you can't pace yourself well like myself, you may need to adjust. Sure, I could have done another 6+ minutes during my tempo to hit 30 minutes, but I was running way faster than instructed. It's a workout, not a race and since I'm not good at pacing I figured I'd be smart and take a mile float instead of digging myself deeper. Training to race well is about training smart. Eating, sleeping and doing all the right things to promote recovery and when needed, adjusting plans.
The other thing I'm excited about is my new website!
Essentially I have seen way too many runners be overcharged (in my opinion) by online coaching programs. Not only do I feel the prices are ridiculous, but they are coming from people doing it for the wrong reasons. I'm not out to make money, or flash my name around. No, I don't want any of the athletes to create or use a hashtag or post excessively. I have had success thanks to my coach and my medical background. I went from being an average runner to doing what it takes to turn it up and reach new levels. I follow medical research and hard data. I'm not a sales person, I actually hate sales. But what I am is a well educated, passionate runner with a success story that wants the same for others. No, I will not encourage any female (or male) runner who is unhealthy to run. Another issue that makes me shirk. I've seen runners with obvious eating disorders be coached to do speed workouts and marathons when they are clearly at a high risk of something serious like cardiac arrest by doing so, or injured runners to push through ending with fractures. I'm not going to allow or promote that.
So if you'd like to give it a try, you know the kickasso website!
🏃♀️ Happy Running!
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