Week One-- here we go again

Wk	Dat	Mon	Tues	Weds	Thurs	Fri	Sat	Sun	Total
1	6/14 6/20	Easy Run Dist: 3 mi @10:20	Rest / XT	Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:46; Cool	Rest / XT	Rest / XT	Long Run Dist: 8 mi @10:20	Rest / XT	16 miles

Running club is in full swing. I'm flip flopping between leader PJ's plan and my trusty ol' Runners World plan. They are similar in that they both call for three runs a week, but differ slightly in mileage and step back weeks. I think, for the most part, I will be following the Y plan, but will run a wee bit further on certain days.

This was how my week one went:

Monday: easy four miles

Tuesday: rest

Wednesday: the above described tempo run (Wednesday's will usually be speed work/intervals with the group, but I needed to take the J-man to soccer so I did this)

Thursday: threshold cycle class

Friday: rest

Saturday: 9.75 miles at a comfy pace

So... RW called for eight on Saturday, YMCA plan called for six, and Chris Holt is on yet another plan that called for nine. Since I just completed the half, nine is really within reach, so I went for it with the hubby. Then, turns out we got a bonus three quarters of a mile.

Tonight will be my first Wednesday with the group. *YIKES* Fast running scares the buh jeezus outta me.

Here's a little pic from the Mpls half (I'm too cheap to pay for it, so little will have to do)

The Plan?

I'm posting this just in case I decide to use it. Final verdict for 'the plan' will be reached before week's end.

Here's your individualized training program:

Your current race time is: 1:58:00 for a Half-Marathon Your distance training goal is: Marathon You currently train: 16 - 20 miles/week How hard you want to train: Moderate Your long-run day: Saturday Your training program Starts: Monday, 6/14/2010 and Ends: Sunday, 10/3/2010 Length of your training schedule: 16 weeks REVISE YOUR TRAINING PROGRAM

Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total 1 6/14 6/20 Easy Run Dist: 3 mi @10:20 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:46; Cool Rest / XT Rest / XT Long Run Dist: 8 mi @10:20 Rest / XT 16 miles 2 6/21 6/27 Easy Run Dist: 3 mi @10:20 Rest / XT Speedwork Dist: 5 mi, inc Warm; 2x1600 in 8:16 w/800 jogs; Cool Rest / XT Rest / XT Long Run Dist: 9 mi @10:20 Rest / XT 17 miles 3 6/28 7/4 Easy Run Dist: 3 mi @10:20 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:46; Cool Rest / XT Rest / XT Long Run Dist: 10 mi @10:20 Rest / XT 18 miles 4 7/5 7/11 Easy Run Dist: 5 mi @10:20 Rest / XT Easy Run Dist: 5 mi @10:20 Rest / XT Rest / XT Easy Run Dist: 5 mi @10:20 Rest / XT 15 miles 5 7/12 7/18 Easy Run Dist: 2 mi @10:14 Rest / XT Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 8:45; Cool Rest / XT Rest / XT Long Run Dist: 12 mi @10:14 Rest / XT 20 miles 6 7/19 7/25 Easy Run Dist: 2 mi @10:14 Rest / XT Speedwork Dist: 7 mi, inc Warm; 3x1600 in 8:11 w/800 jogs; Cool Rest / XT Rest / XT Long Run Dist: 14 mi @10:14 Rest / XT 23 miles 7 7/26 8/1 Easy Run Dist: 2 mi @10:14 Rest / XT Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 8:45; Cool Rest / XT Rest / XT Long Run Dist: 16 mi @10:14 Rest / XT 24 miles 8 8/2 8/8 Easy Run Dist: 6 mi @10:14 Rest / XT Easy Run Dist: 6 mi @10:14 Rest / XT Rest / XT Easy Run Dist: 5 mi @10:14 Rest / XT 17 miles 9 8/9 8/15 Easy Run Dist: 2 mi @10:08 Rest / XT Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 8:45; Cool Rest / XT Rest / XT Long Run Dist: 18 mi @10:08 Rest / XT 27 miles 10 8/16 8/22 Easy Run Dist: 2 mi @10:08 Rest / XT Speedwork Dist: 8 mi, inc Warm; 4x1600 in 8:06 w/800 jogs; Cool Rest / XT Rest / XT Long Run Dist: 20 mi @10:08 Rest / XT 30 miles 11 8/23 8/29 Easy Run Dist: 2 mi @10:08 Rest / XT Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 8:45; Cool Rest / XT Rest / XT Long Run Dist: 16 mi @10:08 Rest / XT 25 miles 12 8/30 9/5 Easy Run Dist: 7 mi @10:08 Rest / XT Easy Run Dist: 6 mi @10:08 Rest / XT Rest / XT Easy Run Dist: 6 mi @10:08 Rest / XT 19 miles 13 9/6 9/12 Easy Run Dist: 2 mi @10:01 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:30; Cool Rest / XT Rest / XT Long Run Dist: 20 mi @10:01 Rest / XT 27 miles 14 9/13 9/19 Easy Run Dist: 2 mi @10:01 Rest / XT Speedwork Dist: 8 mi, inc Warm; 4x1600 in 8:01 w/800 jogs; Cool Rest / XT Rest / XT Long Run Dist: 12 mi @10:01 Rest / XT 22 miles 15 9/20 9/26 Easy Run Dist: 2 mi @10:01 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:30; Cool Rest / XT Rest / XT Long Run Dist: 8 mi @10:01 Rest / XT 15 miles 16 9/27 10/3 Rest / XT Easy Run Dist: 2 mi @10:20 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:46; Cool Easy Run Dist: 2 mi @10:20 Rest / XT Marathon Race Day Marathon @9:15 Time: 4:02:49 35 miles

woot!

I rolled out of bed at 5:45 am after a short night (I was a wee bit worked up and had trouble falling asleep). I was greeted by my monthly bill and a minor case of the sniffles. Thankfully neither caused much of a hindrance. Official time was 1:57:51 for an average pace of nine minutes per mile. I intentionally started out conservatively (with the 9:30 pace group) but had caught the two hour pace group by mile four, and ditched them by mile five. The last two miles were tough today, but the atmosphere carried me. I'm really really glad to have this one behind me. It was the first race in over a year that I had adequately trained for, which for some reason stressed me out a bit (because it was the first time in over a year that I had any goals or expectations). YMCA run club starts Wednesday... time to start training for the big sheebang.

Weeks Ten and Eleven

10	5/24 5/30	Easy Run Dist: 2 mi @10:17	Rest / XT	Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 8:54; Cool	Easy Run Dist: 2 mi @10:17	Rest / XT	Long Run Dist: 10 mi @10:17	Rest / XT	21 miles
11	5/31 6/6	Rest / XT	Easy Run Dist: 2 mi @10:29	Rest / XT	Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:54; Cool	Rest / XT	Rest / XT	Race Day Dist: Half-Marathon @8:58 Time: 1:57:35	20 miles

I was so busy griping about the dog that I didn't post last week's recap. The best word to describe week 10 would be crap. I went swimming on Monday and felt like crap. I did yoga on Tuesday and it was ok. I also ran three miles on the treadmill that day and did celebrate the achievement of a small goal: I was able to run 10 minute miles while keeping my heart rate in zone two. Whoo Hoo.... that was the only victory of the week. On Wednesday I rested, and Thursday was the infamous doggy incident (see previous post). Friday I did 10 with Chris. Doing those two runs back to back was undoubtedly a bad idea, but for logistical reasons, it just had to happen that way. I completed the 10 miler in decent time, but felt like... say it with me now... crap.

This week has been different due to both the 'taper' and Memorial Day. We went for a 15 mile bike ride on Monday at a very leisurely pace. Tuesday was yoga, Wednesday was rest, and yesterday was the five mile tempo run that was part of the plan. Thankfully, it felt wayyyyyyy better than last week's tempo run. It was my last run of any significance before Sunday's half marathon, and I feel I've ended in a good place both physically and mentally.

So... two more days. I am really excited for this run. It's one I missed out on last year due to the stress fracture, and, while I've done a 10 mile race and a half marathon since last June, this is the first event in over a year that I've actually been able to train adequately for. While I admittedly strayed from the Runners World plan (with some swimming and biking in place of runs), I have at least done the same number of workouts they prescribed. Come on Sunday! I can't wait :)

Seven Sans Coffee/Keep Your Effing Dog Away From the Water Fountain

I ran a seven miler this morning and the only good thing I can say about it is that I survived. It was supposed to be a tempo run with five miles at 8:54 pace, with one mile of warm up and cool down on each end. I anticipated this would be a tough workout, but I did not anticipate not being able to complete the miles at the prescribed pace. I had kind of been looking forward to it. I like a challenge, we've been having super running weather, and Thursdays are preschool days (so I get some me time). I thought all of that would combine for a splendid running experience. Being that I have delusions of returning to my previous sub-two hour half marathon form (and I thought I was on track), I really thought this was manageable.

WRONG-O!

SPLITS- THE GOOD, THE BAD, AND THE UGLY (I'll let you figure out which is which)

Mile 1 9:59--A great start... perfect pace for a warm up mile

Mile 2 8:56--Certainly close enough

Mile 3 8:59-- Again, close enough

Mile 4 9:38-- WHAT THE FUDGE??? (see WATER STOPS below)

Mile 5 9:28--I dunno. There was no water stop involved, so I have no excuse

Mile 6 10:58--Utter despair and complete defeat (again, see WATER STOPS below)

Mile 7 12:35-- Yes, it was a cool down, but COME. ON.

SOME NOTES ON THE ROUTE

We've got a great little trail about a mile from our house that's a two mile loop. It's paved, shaded, and has just enough pedestrian traffic to make one feel plenty safe to run alone in the woods. And, there's a water fountain (big time bonus in my book). The only problem with this little slice o' running heaven is that it's in a bit of a valley (i.e. pretty much a downhill trek to get there *yea* and pretty much a straight uphill trek to get home *BOO*). My plan was to run the mile there as a warm up, run twice around for four of my five tempo miles, head towards home for the final mile of the tempo portion; then putz around for a cool-down mile near the house. Pair these notes with the splits, and it's fairly easy to see where the wheels came off on this particular run. The last tempo mile was straight uphill. Flippin' genius, Anne. Seeeeeeeriously. How do you spell idiot?? That would be A-N-N-E.

WATER STOPS

I don't speak for all runners, but my 'runner's best friend' is hands down a water fountain. It's just a fact that this game dehydrates a person. If you're fortunate enough to run where there's a fountain, you don't have to break out the camel back (which is super handy, but a complete pain in the keester to clean) or a bottle of water. YEA for water fountains! Today, however, the water fountain caused me two problems. Number one was insignificant in the grand scheme of things. Number two... judge for yourself.

1. My garmin watch has this handy dandy auto stop feature that stops timing when you stop moving. For some reason, when I made my first water stop during mile four, the clock rolled on. It's annoying, but ultimately provides me with a pretty stinkin' good excuse for failing to run mile four in the goal time of 8:54.

2. Somewhere either in the late part of mile five or the early part of mile six, the despair and defeat of this run were firmly entrenched in my psyche. I was tired, I wasn't meeting my goal times, and I was oh so thirsty. Alas, my beloved water fountain was near. Despite the negative energy now surrounding the run, I was confident that I would take a good, healthy water break and finish strong. Not at goal pace, but strong.

I come around the corner and there's a woman with two dogs. She's taking a drink. No problemo. I can wait my turn, and the extra rest while waiting seems like a gift from above. Then, after she refreshes herself, she picks up the little pooch and proceeds to let him/her take a drink from the water fountain. When I told my husband this story, he responded with "Are you serious?". I responded with, "How could I make that up?".

Being the facebook junkie that I am, I immediately came changed my status to: OK... I know you dog people are goofy about your dogs, and that's cool. I don't get it, but it's cool. Still, I must cry foul if you lift your pooch to the water fountain for a drink while my stinky, sweaty, thirsty self is standing right behind you waiting for a drink.

Honestly, in the immediate moments following, I thought, maybe I'm being too hard on the dog people of the world. Maybe I'm freaking out over nothing. However, the responses have indicated that's not the case.

I wish I could tell you that I just skipped the water and came home for my liquid refreshment. But folks, I was in a bad way, and, have I mentioned, I was thirsty?? Really, really thiiiiiiirrrrrsty! I let the water run for a good 15 seconds and took a hit. Gross gross gross gross gross GROSS!

After this, I gave up. Just completely and totally gave up. In my running life, it rarely happens, but it sure as heck did today. "Don't give up" is something we preach pretty consistently to our kids; and ultimately I'm just glad they weren't around to see me doing just that.

DEBRIEFING

Now that I'm a few hours out from this epic fail experience, I am gaining some perspective. I'm definitely thankful for my dailymile support community on such days. How did I ever live without them??!! I'm also choosing to focus on miles two, three, and four as victories... they were a little off, but once water time is subtracted and you factor in some hills, they were ultimately quality miles.

I'm also giving myself a little wiggle room because this week is just crazy busy. All good things, but I didn't get home until after midnight on Tuesday, and was up past 11 yesterday night. By my standards, that's two pretty short nights. And, the two beers I enjoyed while sitting on the porch last night were likely (definitely) ill-advised. Lesson learned.

And lastly, I'm experimenting with drinking less coffee. I already drink half-caff, but drinking it at all just holds less appeal for me now that the weather has warmed. I skipped it this morning thinking that it would pay a dividend of me not feeling the need to pee the entire time I was out running. In reality, I probably needed the fuel. I am going to continue experimenting with this, so look for more coffee related posts in the future.

I'm spending the rest of today/this evening re-hydrating, re-fueling, and getting ready for tomorrow's 10 miler. It's the last long training run before the Minneapolis half. Woohoo!! Just for the record, I'm not giving up on running it in under two hours. We shall see...

Week Nine 13.1 days until the Minneapolis half!

Wk	Dat	Mon	Tues	Weds	Thurs	Fri	Sat	Sun	Total
9	5/17 5/23	Easy Run Dist: 2 mi @10:17	Rest / XT	Speedwork Dist: 8 mi, inc Warm; 4x1600 in 8:14 w/800 jogs; Cool	Easy Run Dist: 2 mi @10:17	Rest / XT	Long Run Dist: 9 mi @10:17	Rest / XT	21 miles

Week nine looked the same as the previous few weeks, so I'm not typing that all out. I had two daily mile posts that pretty much sum up where I am, so I will cut and paste those.

From Wednesday:

Speedwork – 8.02 mi / 01:17 09:37 pace

This is what my little runners world plan had in store today:
Speedwork
Dist: 8 mi, inc
Warm; 4x1600 in 8:14
w/800 jogs; Cool

For some reason, I was super worked up about this particular workout (perhaps because I haven't run at such a pace since last spring's stress fracture). Chris gave me a very helpful pep talk last night, reminding me that it wasn't that far off the pace I had for last weekend's four mile race. I missed the mark on my first 1600, but am ultimately happy with the splits: 8:25, 8:05, 8:11, 7:59

I would really really really like to run a sub-two hour Mpls half marathon on June 6. I'm starting to think it's possible...

And from Saturday:

RUN

goodcharacter/marriage building nine – 9 mi / 01:28 09:44 pace

We started the run with a monster of a hill (much to my chagrin), then were four plus miles from the car when it started to pour. Just about the time we were good and soaked, Chris informed me that he' wasn't sure we were headed in the right direction. Hmmmm. Turns out we were, but the last four miles of this run were, um, interesting. Glad to have that one in the books.