Cigna 5k and mid August

Staying relaxed before the start

Thursday, August 13th, 2015
Cigna 5k
Last Thursday I drove up to Manchester, NH to run the Cigna 5k, at the request of my coach, even though my legs were still tired from racing and a long run over the past weekend.  I lowered my standards a little bit before the race, it was 78 degrees and sunny (although the humidity was mild for New England) and it ended up taking me 3 hours and twenty minutes to get there.  I had run this race several years ago with some guys from Keene and for some reason none of us ran well, despite the fact it is suppose to be a fast course.  I got in 2.5 for a warmup, plus plenty of striders.  The first mile of the course is a very gradual uphill, the second mile starts off downhill and then has a few mild rollers, the third mile is just straight and flat until about 2.85, where you climb a hill up to the 3 mile mark, before kicking it in to the finish line.  The gun went off and I started out behind a few girls, I eventually passed one of the girls from NYC just before the first mile (5:31) and felt good.  My second mile was 5:34+ and I thought at this point I was going to have a huge PR.  Then the third mile came, and added some time.  The open straightaway seemed to go on forever and the sun was beating down during that section pretty good.  When I made the final turn up the hill I passed some people, but I am sure that hill added a good 10 seconds to my time.  I finished in 17:29 for third place, a 4 second PR.

After the race I had a 4 x 3 minute on workout.  I did this solely based off of effort, I didn't even record the pace I was running on my watch, although I'm sure it wasn't any faster than 6:20's.  I stayed for the awards ceremony before heading up to Hanover to stay with my friend Janne for the night.  We got in 8 miles in the morning before I left to come home.  That afternoon I got in another easy 5 miles in the pine bush with Josh.

Sunday, August 16th- Easy 20 miles with Hannah, 12 with Frank, and warmed up with Tom, Scott and Matt.  Nothing special, just needed to get in 20 miles that morning and we did, averaged around 7:05 pace.

Monday, August 17th- The heat has returned!  I woke up and ran several miles in Scotia that morning, took a nap, and then went to the TAW XC run that evening.  I ran fairly easy, although I did push the uphills, to finish first female, 5th overall.  It was 90 degrees, yuck!  That evening I really worked on recovery as I knew I had a hard workout planned for the morning.  Contrast shower, foam rolled, elevated legs and PROTEIN!  Omelets and protein shakes are my easy go to meals when I get home late.

Tuesday, August 18th- 5:00 am wake-up to meet Hannah at Corning Preserve at 6:00.  It was already 74 degrees with 90% humidity.  My workout that morning was 4 x 2 miles, 2 minute rest at 6:00 pace.  We did a 3 mile warmup before starting; the first 2 were 5:56, 6:02- perfect.  The second set, not so much.. 5:45, 5:54, which really hurt me on the third set-6:10, 6:02, and then I closed in 6:09, 5:58.  So overall, the workout panned out to be exactly 6:00 pace, which I was happy with, especially considering the humidity that morning, but it was also the first time in years (?) the second half of my workout was slower than my first half.  Aside from the humidity, the fact I ran the XC race the night before and didn't have any water available after the first set of my workout probably didn't help, but I got the job done.

Wednesday, August 19th- I got 12 miles in this morning (84 minutes) out on some nice country roads, it was actually the Turning Stone half marathon course (where I also won $127 in black jack the night before!).  The sun wasn't out, which was good, but it was still super humid.  I replenished with some eggs, and peanut butter/banana stuffed french toast before going to my massage this afternoon, which KILLED, but needed to be done.  I'm drinking lots of fluids tonight!

I get to run easy doubles the next couple days and hopefully recovery fully before my long run/workout  this weekend.  I start my new job tomorrow and am pretty excited, although I must say the past 2 weeks of no work has been pretty ideal for training.  I wasn't even running a TON, but it allowed me to take multiple ice baths, epsom baths, foam roll and nap, all things which suffer when working full-time.

My love.

"Just remember: to be grateful and thank the people who are there and support you along the way is a great start to success." `M. Davis

Hartford Training, Round 2

New shoes, all ready to race again

 August 12th, 2015

I'm officially 8 weeks into my 16 week training cycle, and I am very thankful I have turned things around.  After London, I was a bit of a mess.  Things weren't clicking, I wasn't on a plan, I was afraid I had lost it.  Finally, the end of June, I started back up with Coach Mike again and my training began (goes to show I am lost without a strict daily schedule).  It took a few weeks to finally start getting back into shape again, but things have been going well this past month.  I got in a visit to Colorado, ran with some friends and of course had my post long run breakfast with Ellie at Snooze!

Long run workouts- My first long run workout was a shorter run (15.6 miles), but 10 miles of alternating MGP and a hard recovery miles, these ended up being around 6:10's and 6:50's, which was good.  The following LR workout was 18 miles, with 2 sets of 4 miles, predicted to be slightly slower than MGP.  These were all faster than scheduled and we closed with a 6:01 mile, with the second set faster than the first.  

Training buddies!

Track- Back on the track!  Last week we had mile repeats, all were faster than any set of mile repeats I've done before.  Other track workouts have been going well too, and I am thankful for Hannah, our newest team member who just moved here, to push me each week!



Bridge of Flowers 10k

2015 BOF

Last weekend was the Bridge of Flowers 10k, which I won last year, so I had the extra pressure of winning again this year (and wearing bib #1, ug!).  The race for those that don't know is not a typical 10k.  The first mile is uphill, the second is rolling and the third is a MONSTER hill.  I'm talking about 2 minutes slower than the rest of your miles easily.  I was nervous before the race, but also confident I could shave some time off of last year's finish, particularly in the first 2 miles.  I went out too conservative last year I think, in preparation for the big hill, but in reality, nothing is going to make that hill easier, you are going to be going slow, so I figured I'd go out a little harder.  Each one of my miles this year were faster than last year's.  My splits were 5:47, 5:52, 7:52, 5:28, 5:55, 5:42, then who knows for the .2!  As you can tell, the hill sucks, but I did get up it about 25 seconds faster than I did last year.  I also improved the 4th mile significantly this year.  Last year my legs were so shot from the uphill, I didn't make up as much as I wanted on the downhill mile.  Overall it was a great day, I ran 37:46 (which was a minute and 3 second course PR for me) and had fun with my teammates.  Our team won overall and took home some cash :)

Patience is a Virtue

This is a good place to be.  Last August I was getting in great shape for Hartford, had some solid long runs, ran a 5K PR and felt good.  Coming off a minute course PR last weekend and knowing where I was last year only makes me feel confident I am in a good position for this fall.  I know I can run a 5k PR right now given the right race, but I have to realize that is not the goal or the plan.  I'm running Cigna tomorrow night, which is not the time or place for me to run a PR despite knowing I could if it were a different day.  After BOF, I ran 18 miles Sunday (part of which was a good effort, handful of sub 7's), and could barely walk down the stairs for a few days.  Today is the first day I feel normal (not sore) again.  The weather is going to be warm.  77 degrees is not ideal for me who prefers 36-45 degrees when racing.  Lastly, it's a 3 hour drive.  It's all fine and I know it will be.  I just have to remind myself to purpose of this race is to practice training on tired legs for the marathon.  There's a bigger picture here and therefore my perfect 5k PR that could be just around the corner if I decided to wait and run next weekend is going to have to wait until some other time.  Patience, something I am working on…

Typical pre-race pasta and shrimp is back!

The Not so Exciting 2015

Mile 10 at The London Marathon

So it's been awhile since I last posted.  London has come and gone and so has post marathon indulgence, recovery and a mental reset.  Basically I screwed up London.  I felt good, really good.  I kept trying to slow down, but every mile in the first 10k was too fast.  I had 2 sub 6:00 miles at 3 & 4 and went through the 10k in 37:29, more than a minute faster than I wanted.  Despite going through the half close to where I wanted to be (1:20:30), the first 1/4 had done some damage.  I had waves of feeling good and not so good between 13-18, but then I knew it was done.  I stopped racing at mile 20 and finished at an easier pace.  I ran 2:48, not what I wanted.  I had many mixed emotions after this race, no longer caring about the trials, or the marathon in general, to feeling good and knowing had I listened to my race plan I could have ran sub 2:43.  I needed to reset both mentally and physically, I needed to be hungry to train and race again.  It took me 5 weeks to really want to be running again and to start back up.

I can tell you trying to race back in shape isn't the best feeling in the world and can be a huge knock to your confidence.  I ran a few races (3.5 miler and two 5k's) since the marathon which were suppose to be just for "fun", but I'm hard on myself and although they were fun, I always want to be racing faster.  But it is and will be O.K.  It will come, this isn't my peak time right now, I'm at the bottom so I suppose these races could have gone a lot worse.  Winning the Corporate  Challenge (even though I wasn't too happy with my time) was a pretty cool experience and fun.  My next training cycle doesn't start until June 22nd and I'll do everything as usual that I'm scheduled to do to the best of my ability during that time.  

My first real race back into training will be Blessing of the Fleet 10 mile at the end of July.  I'll target Hartford Marathon this fall and go after the sub 2:43.  In the meantime though I've had fun with my teammates and have enjoyed downtime. It's not often I don't feel like running and after the marathon that seemed to be a frequent occurrence, which meant I needed that downtime.  So 2015 has been a funky year for me so far, but at least half the year remains and I'll do everything I can to make it go up from here!

 

4 weeks until London

So, I really don't know what to say about this entire cycle except for the fact that I am training A LOT.  This winter has obviously sucked weather wise, but that hasn't impacted my mileage.  I've been running more miles than ever and my long runs have been solid.  My training is very different from last Spring though when my focus was the half marathon, which makes me feel slightly disappointed in myself today for running 15 seconds slower this year at a 5 mile race compared to last.  BUT here is why and why I HAVE to be okay with it.

The past 2 months:

February 2nd-8th

Total:90

Monday- 8 

Tuesday- 4 am, 10 pm

Wednesday- 3 mile warmup, mile-800 x 3 (the last set I hit some crappy roads/footing so I just called it quits with a mile-400 on the last set.  6:04, 2:50, 5:47, 2:50, 5:56, 1:26, cool down

Thursday- 7 am, 7 pm

Friday- a.m.-4 miles, p.m-3 mile warmup, 35 min tempo, 1 cooldown, 13.75, the full miles on the tempo were 6:15, 6:18, 6:11, 6:04, 6:18, +

Saturday- 19.5, 2:16, second half was a lot faster than the first

Sunday- 7.5 and 2.5

February 9th-15th

Total-85

Monday-8

Tuesday-5 am, 9 pm

Wednesday-3.5 am, 10 pm

20 x400m on 60 second rest

Thursday-5 am, 8 pm

Friday-8

Saturday- 20, 2:15
Sunday- 8.5

February 16th-22nd

Total- 82.5

Monday-10

Tuesday-12.5, got in 2 x 1k, but conditions sucked so I pushed it to wed

Wednesday-12.5 total, 3 warm up, 10 x 1k, 90 rest, averaged 3:23.  The first was my slowest, 3:34, then I had a bunch of 3:20-21, fastest was 3:19, last couple were 3:27, 3:29.  Cool down 

Thursday- 5 am, 9 pm

Friday-am, pm total 10.5

Saturday- 5.25

Sunday-17.75 total- DH Jones 10 miler (61:02), hilly, some slush on the dirt road

February 23rd-March 1st

Total 85

Monday-5

Tuesday-5 am, 8 pm

Wednesday -10

Thurs- 3 mile warmup, 2 x 2 miles (6:12, 6:12, 6:13, 6:28), 1 x 1-6:22, 1x2- (6:09, 6:10), 1 x 1- 6:10.  Cool down.  I had to change it slightly, but I still got in 8 miles of work

Friday-8 am, 6.4 pm

Saturday-21 miles in 2:25

Sunday- 8.5 easy-ish

*All at altitude (Colorado)

March 2nd-March 8th
82 miles total
mid-week 1 mile-800m repeats
Long run workout: Saturday- 16 total (1:45)  w/ 2 x 4 miles close to MGP in the middle. I did a 3 mile recovery in between the 2 sets.  First set: 6:14, 6:17, 6:18, 6:19.  Second set: 6:03, 6:13, 6:12, 6:17. 

March 9th-15th
Taper down to 72 miles for New Bedford, which didn't really happen.  I don't know why, I was only a little off my PR pace at mile 6, but just wasn't feeling it, so I dropped out, which is the first time I did for no reason (such as puking).  This was a huge disappointment and I was upset after with myself.  HOWEVER, the positive spin, I was able to have a good training week after instead of recovering, which maybe was more important for myself given the goal is my marathon.

March 16th-22nd
90 miles
Mid-week turnover workout, fast 20 x 1 minute on with 1 minute off
Saturday- Long run, 24 miles and felt AWESOME
http://connect.garmin.com/activity/726425527


March 23rd-March 29th

83 miles
Mid-week workout: 3 x 3 miles, 3 minute rest (6:12, 6:07, 6:04-- 6:02, 5:59, 6:03-- 6:01, 6:14, 6:01)
Sunday- Delmar dash- 29:13

Okay, so boohoo I ran 15 seconds slower than last year.

Last year:
week of DD- total- 55 miles  vs. this year 83
6 x 1 mile repeat with 2 minute rest  vs. 3 x 3 mile repeats with 3 minute rest
Sure, mile repeats are faster, but there aren't as many, that's more miles, more rest for the miles and about 30 more miles on my legs for the week.

The week prior to DD last year 60 mile week vs. the week prior this year- 90 miles
Oh and wait instead of an easy17 miles for my long run the week before I did 24 in 2:43 (6:49 pace) this yr.

Also, do I need to say it was 22 degrees at the start this year and ice on the course!?  I am so over this winter as I know every other runner in this area is as well.


So 4 more weeks to go until London, the goal race.  One more week and I can start to taper, get my legs fresh and ready to go!  I would love nothing more than to have a great race in London, accomplish my goal and relax with the mileage this spring and summer.  I've been wanting to destroy my 10k PR sometime soon!

Damn Groundhog

January 4th, 2015, officially marked the start of my 16 week training cycle for London.  Coming back after my short break wasn't the most motivating, speed is lost quickly, but I did as Coach Mike instructed and worked my way back up.  The downside so far is the fact that this winter has SUCKED!!!  We've gotten so much snow, the temperatures and wind have been brutal.  I've become "friends" with the treadmill, which I really detest.  I have tried the indoor track for workouts, which left me with stiff ankles from the turns.  Despite all this, things have progressed pretty well so far (at least I think).  It's hard to know where you really stand when you haven't raced.  There are times I feel scared for the marathon and upcoming half marathon, what if I run ridiculously slow?!  I haven't raced since CIM.  My workouts this cycle have been completely new.  I am usually do 3 x 2 miles, 3 x 3 miles, etc.  This cycle has been about speed and quick turnover.  My first workout back was 200 and 400 meter repeats.  This last week I had 20 x 400 meters and tomorrow 15 x 1k.  Totally new for me!  I have gotten in lots of miles though.  This cycle I have run the most miles despite the weather.  The other week I hit 90 miles, last week was 85, and I will stay at 85 this week before going back up.  This weekend I am going to try DH Jones 10 miler.  I feel very unprepared to "race" that long.  I have no problem doing 20 miles at 6:45 pace, but to run 10 miles 30-40 seconds faster per mile seems distant right now.  BUT, this is essentially what I need to do for 26.2 miles in a couple months, so I better get ready...  Hopefully this race doesn't knock my confidence down the gutter, but we shall see.  It is suppose to be above 20 degrees after all, major heat wave :)

Aside from following my training plan, it's been a lot of eating, foam rolling, and massages this winter.  The cold beats you up and makes you hungry!  And naps.  Lots of naps!

I'm going to Colorado next week to try to escape the cold, get on some trails and run.  

2014

As 2014 is coming to an end, I am once again happy with my year.  I ran PR's in the mile, 5k, 4 miler, 5 miler, 10k, 15k, half marathon and marathon.  I also was able to remain injury free.  However with all these achievements I think the best thing I acquired this year was a better understanding of life and what is important.  No, not these PR's, but the good people in my life that running allowed me to create great memories with.  Meeting Lori for the first time at ROTG 4 miler, our annual post Delmar Dash party at the Dempy's, the distillery after OK 5k, seeing my cousin at the Boilermaker, meeting Katie O at Chris Thater, the multiple car trips with Emily, Vince, and Janne, shopping with my mother after Hartford, another trip to Cali for CIM, and the nail party and dance party at XC nats are just some of my favorite memories of 2014.

1.  PR's
2.  Health
3.  Team
4.  The amazing running community and support

PR's
Of course when you run PR's in every distance from the mile to the marathon you are going to be happy!  My focus this spring was the half marathon, where I was able to run a 3 minute PR (1:18:28), which was faster than I had hoped.  The marathon was my focus this fall, where I ran close to a 4 1/2 minute PR (2:45:44).  After the marathon I felt pretty good and decided to get back into training and try CIM in December to get the OTQ.  Training went pretty well, we focused primarily all on MGP and half MGP for workouts since I had just run a hard marathon.  I went into the race with the intention of dropping out if I wasn't going to make the OTQ.  There would be no point in damaging my legs, prolonging my recovery, if I wasn't going to make the standard.  I had already ran 2:45, which was my goal for the fall, but if I could do get the standard at Cali I wouldn't need to get back into training right away.  So I tried.  We went out fast.  The first mile was 6:00, then second mile 6:08 and stayed around there.  The 2:43 pace group realized this and slowed down, however, I just kept going.  I wasn't really sure what to do at that point, but the group was huge and kind of cumbersome to run with.  I went through the 10k faster than I wanted... the half exactly where I wanted, but it was started to feel uneasy.  I pulled out at mile 15, which I was okay with.  Sure, I still question if I would have gotten a second wind, but I think I made the right decision.  I was still under OTQ pace when I dropped out so at least I got in a good workout just under MGP.  I also felt like I was done mentally, physically and emotionally that day.  Not because of how my legs felt, but because I was almost burned out by this point in the year and WANTED a break.  So, I've been eating and drinking what I've wanted these past few weeks with very little running. :)

Health
I've stayed healthy all year!  Sure a few minor things here and there, but I've felt great.  I spent a lot of time foam rolling, using the stick, doing core exercises, recovery legs, massages, epsom baths and ice baths and it did the trick.  The only issue I had was my great toe, combination of my bunion and sesamoids.  These were things that clearly weren't the end of the world.  So my goal in 2015 is to continue doing all these preventative measures and to remain healthy!

Team
My teammates, both the men and women, have been awesome this year.  And not only my "racing" team which is Willow Street AC, but the racing teams in general.  I have logged more miles than ever this year and there were times when it was hard to run.  However, a group of our women run in the morning, which was awesome, and there were others in the evening.  Not only did I find members on my own team to run with, but the ARE (with 1200+ members) have been amazing.  There is always someone to run with in this area, which I love.  My teammates have all supported me through tough times and celebrated happy times with me.  We have had meaningless conversations while still half asleep in the morning and very meaningful conversations at other times.  Not only have we trained and run races together, but shared holidays, parties, birthdays, shopping trips, food, drink and are about to welcome the birth of one of our teammate's baby.  Aside from the good times we've had, these team members have been influential to me.  From the working mothers that wake up and get out of bed to be at every morning workout, to the master runners who are setting PR's, to the 8 1/2 month pregnant woman still going to the gym, and the collective, intelligent, level-headed women who represent the team well, I am thankful for.

The Community
Countless times I would be doing a workout on the track and members from different clubs would be cheering and encouraging me.  The numerous people that have wished me luck and have wanted me to do well, I have thought about your support throughout my races.  This has been a year when I realized there are people out there that don't want you to do well, but that there are WAY more people out there that do want you to succeed.  Thus, wasting my time over a few people is not only rude to the hundreds that have been nothing but great, but not worth it.  If it weren't for the support from the running community and my family, it would have been harder to deal with some bad periods this year.  I hope you all know how much I appreciate your support!

2015
So what is next?!  My goal race this spring is the London Marathon.  My sister lives in London and my family will be traveling with me for the race, so I am excited!  London is known to be a fast course and is held the last weekend in April.  I am ready to tackle this training cycle hard, make sacrifices in my life, and work more diligently than ever.  I will run New Bedford Half Marathon in mid-March as a tune-up and run a hard effort 20 miler at Martha's Vineyard in February.  My friends are going to both MV20 and NB, which will make for some more great memories in 2015!

Happy New Year!

Taper and The Nu Hartford Marathon

In the week leading up to the marathon, I wasn't feeling great.  Actually, I had a rough few weeks before.  First, about a month out, I had a really hard and long midweek workout (15 miles), which I nailed.  However I didn't feel so well about 20 minutes after.  I nearly passed out in Panera, which reminded me of my episode at MHM last fall.  I was nervous maybe the marathon was just too much for me at such a fast pace.  I eventually made it home and spent hours on the bathroom floor sick. My mother came over with gatorade and crackers to make sure sure I was ok.  Talk about training hard!

Then I went to IL for a 15k.  I was 3 weeks out from the marathon and the race just didn't go well.  It didn't help the course was full of non-stop hills, but I figured after the ADK Distance Run, the hills wouldn't matter.  Well they did.  I left questioning my marathon goal pace.

Once I came home from IL I came down with a nasty cold.  I stayed home from work, slept 9 hours during the day, drank an insane amount of fluids and took medication.  Surprisingly, this all worked!  I was thrilled.  Then Wednesday I had my last hard workout before the marathon, 6 x mile on 2 minutes rest, closing in 5:41.  I felt awesome.  I went home, drank a recovery shake and then BOOM, food poisoning!  It was terrible.  I lost 5-6 pounds overnight.  Not something I needed to happen.  A couple days later I went to the Fam 5k just to get my legs moving a little.  I still felt weak from being sick and went there with the plan of not racing full effort.  I was expecting to run around 18:10 and went out very conservatively.  I ran under 18 and felt extremely strong at the end, closing in 5:33.  Finally, a good sign.  The next day I had my final longish run, 16.5.  I ran an easy 9 with Janne before the Voorheesville 7.1 miler, then ran the race (plus a little more) at a harder effort.

Fam Fund 5k

Despite a good weekend, taper still messed with me.  In the final week my legs felt heavy and flat.  I was worried I was anemic.  I had every negative thought running through my head!  BUT I made it to the start line ready to go.

I normally get nervous before I race, however I was never nervous in Hartford.  It was like I was going out for another run.  The gun went off and I searched for Erica and Katie.  I started to get on Katie's shoulder, but then realized she was going out too fast for me and backed off about a half mile in.  First mile was 6:07.  This was a little fast, but OK.  The 5k split was fine, then something happened at mile 4 and 5.  The splits were way off and began clocking 6:30 miles.  I couldn't believe that was the case.  I missed mile 5 and was really thrown off.  Finally at mile 6, where I saw my mother, things seemed to be a little better, but mentally those miles were tough.  We went over a bridge and down an off ramp where I saw another girl that had been running with Katie.  I quickly caught her and thought about passing her.  Then I realized it was only mile 7 and we still had a long way to go.  I ran with her and we picked up another guy.  We hung together until mile 11 until the male and myself took off.  Then around mile 12 we had to take a left hand turn, that we almost missed.  I was mad.  Then I realized I never saw my water bottle!  I had taken my last gel that I was carrying at mile 11 and had missed my water bottle which had my gel.  At mile 13.1 I saw Emily and Vince (1:21:58), which was great because it started to feel a little isolated on the course.  Then I never saw the second table to get my gel!  I freaked out.  I couldn't possibly finish a marathon with no more gel.  I took it conservatively from 14-17 because I was scared I would crash and burn f I ran faster without taking in any calories.  FINALLY around mile 18.5 a guy on a bike was handing out gel.  I went to grab one and it fell on the ground.  I tried to pick it up and I missed.  My hands were numb from the rain and my fingers weren't fitting in my gloves.  I yelled to the guy on the bike to please come back.  And he did!  He made sure to get 2 gels in my hand before taking off.  I told him I loved him.  Although it had been drizzling all morning, the rain was starting to get heavy.  I saw Emily and Vince again at mile 20, as well as my friends Kelly and Dan who were running in the other direction of the out and back section.  I started to feel great after receiving my gel, but  then the course got lonely again.  I had dropped the guy I was running with and there was no one in sight.  The rain made it hard to see and I was convinced several times I was no longer on the course.  The last mile was by far my slowest.  We had an uphill section and a couple turns.  I crossed the line in 2:45:44 for third place.

Overall I was happy with my race.  Despite all the little mishaps, I still ran well and fairly even.  However, I know I have a couple more minutes in me to make the Olympic Trials.  Where and when I will do this is TBD!