Posts Tagged ‘races’

Now that my overly-excuse-laden first race is out of the way, time to get to business.  In the next 9 weeks I have three 5ks, a 10k and a 10-miler.  Here’s the rundown starting with last Sunday:

3/4/12 NERRC Winter 10K (done) : small local one, got my feet wet.

3/17/12 Adrenaline 5K: the most competitive 5k in the area (it’s in New Jersey).  It brings out the fastest people and tons of school teams, lotta fun.

4/1/12 Carlsbad 5000: San Diego! The race is super competitive, will have some rolling hills and turnarounds so not fast – it’s billed as The World’s Fastest 5k, but for the competition, not the course.  Most important are the dear friends I’ll be seeing.

4/15/12 Dash for Donor 10k: Local, flat, time for a 10k PR!

4/21/12 Clean Air 5k: My Spring goal race.  This was my very first race 5 years ago.  It’s always been my favorite and this year they’re offering money to the top 3 Masters age 50+, male and female. It’s just a week after the 10k but that shouldn’t be a problem.

5/6/12 Broad St. Run: Guaranteed 10-mile PR, mine’s ancient.

Mileage
Since each race has 2 weeks between (aside from one in April), it’s going to go Big week, Race week, Big week, Race week, etc. “Big week” means my usual week, maybe a few less: 80-90miles. Race weeks, however, will get a proper 2-day taper with nothing excessive on the other days, so around 65ish. This is a fun change and means I’ve got cutbacks in the schedule automatically.

The Workouts
I’m thrilled to have come up with a great add-on workout that I started this morning.  I’ve talked about the ramps behind the museum before: a couple short, steep rises great for 8-12 sec hill sprints, but then there’s this longer loop that, according to Google Earth is 8% grade.  Each “rise” is about 111 meters, takes me about 30 sec to run up.

My miniature "track"

For the short time I was good about doing these, I’d run up one side, turn around and jog slowly down the same side: 12 to 25 repeats.  Last night though, I had a major lightbulb moment.

You’ve heard me complaining about my difficulty in running fast, that I feel awkward and stiff.  Well, it occurred to me that the best way to get my legs turning over is to run downhill like a crazy person.  Furthermore, I could use the whole ramp loop like a little 260m track!  Go up hard, easy at the top, then run hard down, rinse and repeat.  Strength work going up, speedwork going down…brilliant.

This morning I did my first set, just 4 rounds to start, and I loved it!  It was perfect, scary at one point when I thought I was going to fall on my face on the downhill, but this is exactly what I need.  The best part is that it’s not taxing on the body so I can add it to 2 or 3 morning runs every week.  It’s also beneficial to start including some quality running in the morning since that’s when races are.

Aside from that, I’m in the mood to do more traditional workouts now, especially since it’s a 5k-centric season and I have those lovely ¼-mile markers in the park.  Plus it’s nice that, for once, the races I’m doing are actually suited to 400m and 800m workouts.

I really have to thank that book I mentioned in the last post (and will review on Friday, I promise) as well as the introspection I’ve been up to for getting me to this motivated place, ready to work.  No more whining about being scared of workouts or running hard.  Just getting ‘er done from here on in.

The Goal Race
Last Fall, I thought this would be my season to go for a sub20 5k.  If I had progressed without injury and had done all those short races I had scheduled, I’d be in prime shape to give it a go.  Now, however, though I have a lot of variables in the works (increased quality, regular racing, weight loss) I believe it’ll be Fall when that’s on the table again.  But all is not lost!

The cool thing is that with or without sub20, the Clean Air 5k gets to remain my goal race since the newly offered Masters 50+ cash awards go 3-deep.  There is no reason to think I can’t shoot for one.  With 7 weeks, two 5ks and a 10k between now and then, it could happen.

And that’s concludes today’s blah-blah.  Later, sweet peeps, happy running and I’ll see you at the end of the week.

I did it…signed up for 6 races in the span of 8 weeks: 4 in October and 2 in November.  My race schedule for the next 10 weeks looks like this: 5k, 5k, 5k, 4mi, off, 10k, off, 8k, off, Vegas Half.  I only really care about getting a good time at the 10k and the Half, thus the non-racing weekends preceding those.

As far as the 5ks go, the last time I did a 5k pace workout was November of last year and as you know, I’ve been running long and logging lots of miles, so Real Fast is not in my current repertoire, thus I’m putting absolutely no pressure on myself for those.  I’ve mentioned that a major goal of mine is to eventually go sub-20 but it ain’t happening next month – even if I was primed for that pace my Half barely predicts it as a possibility (19:56 according to McMillan).  So if I can get a fresh PR and a low 20 by the third one, I’ll be satisfied.

The 10k is the one I always moan about because it starts on a huge bridge, but it’s a very popular and fun race despite the uphill start, not to mention there are so few 10ks that I couldn’t not do it.

The 8k is part of the Philadelphia Marathon weekend, though this year they’re doing it on Saturday which I’m happy about, as I’m sure the Full and Half folks are, too.  My friend Nick, a 3:20 forum pal, and his wife will be doing the 8k as well (he’s also doing the Full the next day, that wild child), so that’s a fun bonus.

Aside from the obvious great race practice I’ll get from all this, it also affords experimentation.  For instance, the second 5k is almost 3 miles from my house; in the past I’ve always driven to that location but this time I’m going to run there since I’ve never done a long warmup before a race and it’d be a simple way to try it out.  I’m also betting that with that many consecutive weekends, there’s bound to be at least one in a downpour, so that’ll be another challenge – not one I look forward to, but it’s all in the name of hardening up.

As far as training during this time, speedwork will be non-existent since racing replaces that.  I haven’t talked to Coach Adam /A muse about any of this yet because I think it largely depends on how well I recover, but for alternative workouts I do have a few options: a tempo every week, every other week or a couple weekly progression runs.  I want to improve during this period but I also need to stay in one piece.  Then again, it might not take that much out of me, we’ll just have to see as it goes.  Experimentation is the name of the game.

Mileage-wise, I’d like to keep it high but will probably require cutting back some since I’m not into running more miles after a race and I’d prefer my day preceding the race to be short-ish.  Perhaps I’ll use this time to add a double or two or maybe I won’t adjust anything.  So much in the air, it’s kind of fun – I do enjoy a journey into the unknown.

Post Race Week In Review
The weather was back to sweat soup all week, temps 70s w/dewpoints also around 70.  The mini spin dryer I bought has been great, I don’t have to wring my clothes out after a run anymore, just toss them in, set it for a minute, and a thick stream of salty grey water (sweat) emerges.

As far as interesting runs this week, there were only two of note:  Saturday, some cute guy in his 30s passed me and then stayed in front of me for a while.  He had a phone in his back waist pocket that with each step pulled his waistband down to reveal his lily-white crack.  It was both hypnotic and adorable in a rhythmic trancey sort of way.

Today was an effortless and zippy 16 which started as a 14-miler but felt so good, I extended it.  Around mile 6 I hit a groove in the 7:5xs and the last 4 miles went from 7:37 to 7:31.  Surprisingly easy considering it was 78° by the end.

I finally got my turnarounds correct this week, so all nice round distances.

Monday: Off (pinchy calf thing)
Tuesday: Off (pinchy calf thing)
Wednesday: 8@8:39
Thursday: 10@8:24
Friday: 12@8:21
Saturday: 14@8:05
Sunday: 16@7:57
Total: 60 mi

On this last day of 2009, a year where I experienced quite a bit of crazy stuff both in running and personal life, I wanted to thank you, my dear readers and commenters, for helping out with your wisdom, humor and constant support.  You guys really made this year a lot less crappy in many ways.  When I needed to vent or felt beaten down, you all made a point to speak up and lift my spirits.  When I felt jubilant (because it wasn’t all crap this year, lol) when my paces took that crazy dive in the Spring, you guys were never shy to pat me on the back and say how great it was.  I’m so incredibly lucky to have you all as a cheering section, so thank you, thank you, thank you.  You made a real impact in my life.

2009 Mileage: My friend Ron on the 3:20 thread reminded us that not only would today’s run be the last of the year, it’s the last of the Decade!  How fun to have that zenith.  I ran 3112 miles this year, 1076 over last year.  Funny to know that it’ll be my lifelong mileage record.  It’s all good though – I figure even after April, once I’ve settled into Half territory, I’ll still average mid to high 60s, so no huge drop in store.

Recent Runs: I had a great 10-miler yesterday, pumped by my decision to make Boston the final word.  I’ve been thinking about that stuff for the entire month so it’s a big weight lifted off my shoulders.  I felt light and happy, 10 miles at 8:18.  Today was a short 6 on fresh snow, 8:45s.

Looking ahead: Kat, Doggie, Loren and I are signed up for Shamrock!  Kat saw they were selling out yesterday and the price goes up to $90 tomorrow (it’s already $80 for a damn Half! $86 when you count Active’s cut) so it was time to get on it.  We signed up as an Open Team since Dog and Loren are annoyingly too young to be Masters.  Anyway, after feeling so blah a couple days ago about registering for this race, I’m glad we committed, it’s great to have an interim goal for the Spring.

And with that, my sweets, I’m wishing you all a fantastic 2010.  May it be the start of something wonderful in your lives whether that’s running-related, love-related, moolah-related or whatever.   Onward and upward, folks.  That’s what it’s about.

Much love,
Flo

An uneventful few days but lots of thinking going on.  First, I’ll give a catch-up on the running scene.

I recovered just fine, the calf twinge went away by keeping the mileage in check and now I’m back to my battle axe self.  Runs went: 8 Sat, 9 Sun and 6 on Mon.  The 6 was pretty fun because I never run that short, aside from tapering, so I was able to pick up the pace a bit.

Yesterday, in my quest to dial back before the next marathon cycle (can’t believe it starts in 4 weeks!) I took a rest day.  I figure I’ll take one rest day/week through December, then back to 7 days/week with the rare day off.

Now for some fun.  Exactly a year ago someone posted a thread on MRT asking everyone what their goals for 2009 were and it was bumped back up a couple days ago.  I had completely forgotten ever writing these goals, so what a trip it was seeing them again and comparing how it all panned out:

1. Race more
I did, but only by one race.
2. sub 3:38 Fall marathon on a non-asterisk course.
Even with a miserably long bonk, I managed to surpass my if-everything-goes-right-dream-goal by 5 minutes. Talk about putting things in perspective.
3. Low 21:xx 5K
In June I got 20:25 which I might test again in a couple weeks.
4. Keep around 50mpw avg. but enjoy adding more in the summer to achieve #2 (enjoyment necessary)
Did this to a T, averaged 70s+ by Fall and had a great time doing it.
5. No injuries
I was introduced to my IT Band this year, so I can’t say I had none, but that was it.

I look at this list and realize what a different runner I’ve become within a 12-month span.  And while I still have angst about Philly (not helped by the worst race pictures ever – either walking, looking at my watch or just being god-awful ugly) I have so much to be grateful for.

Speaking of angst, I’ve been thinking a lot about marathons and our future together and have made a decision:  The two marathons I have planned for 2010 will determine whether I will continue marathoning or not – if between the two I can’t pull out a good one, or they don’t approach my shorter races Age-grade-wise, I’m done.

I don’t mean this in an “I’m taking my toys and going home” type of way, but as in “OK, turns out I have more fast twitch fibers in me than slow“ so that’s what I’d rather develop.  My 5K from June nets me an Age-grade of 80.86% (National Class…I’m so fancy) and I’m pretty sure, not having reached the 3-year running mark yet, that I have at least a couple years of faster short races ahead of me.  So while I could keep marathoning until I get it right, I’d rather spend my energy doing what I’m better suited for.

The only sad part about this is, if it works out the way I suspect it might, I’ll have to part with a wonderful group of forum friends since my favorite hangout is Marathon Race Training, but I’ve got a year before I need to worry about that.

The important thing here is to be objective about my skill set and not place a value judgment on myself if I can’t run marathons well.  It doesn’t mean I suck, it means it’s not my race, is all.   Should that be the case, I’ll simply develop my strengths and make a killing winning gift cards, turkeys, travel mugs and a buck or two, while having a huge amount of fun doing it.  So here’s to clarity and seeing how the next year unfolds – not knowing is half the fun.

No, I’m not talking about Memorial Day or any of those Hallmark constructed celebratory excuses.  I’m talking Happy Menarch Day!

What?  You never heard of it?   Can’t remember what Menarch even is?  Let me jog your memory…Menarch is the day a girl begins her period.  For someone like me, who didn’t even get a Sweet Sixteen party, I now feel doubly gypped.  Luckily, I can relive that special day by visiting Menarch Parties R Us. They offer all the accouterments you need for such a wondrous event, including everybody’s favorite party game, Pin The Ovaries On The Uterus.  Sounds painful but I guess that’s part of the fun.

Back to the cake, it’s quite lovely as far as cakes go, but I do think the white blobs in the corners would be more complete with a string coming out of each blob.  And poor Levonna, forever memorialized as the girl who got her period and had a mom who thought it was worth celebrating over.  But enough holiday talk.

As far as this party-deprived runner goes, I’ve been enjoying easy runs these last couple days.  Yesterday was the closest I’ve come to a recovery run in weeks, a 12-miler at 8:53.  It was 82 degrees at the end, but my goal was to keep the HR low throughout – mission accomplished with a 65% average.  Today was a 9-miler at 8:16/mi, 71% HRR.

Tomorrow I’ll be doing 7, then 4w/strides on Sat, then race.  I like these little mini-tapers on race weeks, it’s a nice change and creates a cutback week, which I wouldn’t pay attention to otherwise.

I went a little race-crazy yesterday and committed to 3 races in June.  I’d had them on the calendar anyway, but thought I’d wait closer to the actual race days to evaluate weather conditions before signing up.   Changed my mind and paid for all three when I realized that even if the weather’s hot as hell, at least everyone will suck evenly, plus it’s good practice racing in adverse conditions.  But the best part is that it’ll be a vacation from speedwork, while giving me the benefit of Super-Speedwork, since you never run as fast as when you’re racing.  It’s win-win.

And with that, I’ll wish you all a wonderful holiday weekend, whether it be Memorial or Menstrual.  Either way, have a beer on me.

Yesterday’s light interval session was  6 x .25 mi @ 5k race pace with 1:00 recoveries.   Went a bit faster than race pace, averaging 6:55s, but close enough.

And that workout marked my 7th and final week of shorter fast stuff in prep for the last 5K of 2008.  It was a satisfying period, for sure;  definite progress without a single injury or sore thing.   Knock on wood, as I’m waiting to run in some snow showers that are supposed to come this afternoon while at the same time imagining a slip and fall (count on that fatalistic imagination).

Speaking of speedwork, I found a great piece of writing on intervals the other day and thought I’d share it with you -  first post on this page. It’s one of the best, concise explanations I’ve read on the subject.  Hope you find it useful.

There’s a new weightloss thread in the RW Marathon Training Forum (my favorite forum even though I’m not marathon training now) that, after eyeing all morning, I decided to enter.  Five lbs should do me well.  That’ll put me at 119-120, still  more than “optimal racing weight” for my height (which Glover says is 114) but enough to make a substantial racing difference while keeping some semblance of boobs.  My first contribution to the cause began a few days ago when I ran out of candy (I always eat candy after dinner) and didn’t buy more.  Good habit to break, weightloss or not.

And for my non-running section today…next week is Xmas and  Nick and I will be going to the Grand Canyon for a couple days to hide out.  Lol, not the Grand Canyon, that was last summer’s adventure.  This time it’s the Grand Canyon of PA, bascially a long gorge about 4 hours away from Philly.  We’ve got a B&B lined up so it promises to be a fun, romantic way to get through the holiday.  With our mutual love for all things holiday (cough, strangled cough) any diversion helps.

Aha!  Just looked out the window and saw…snow!  Flurries just starting, yay!  Gonna have me a sweet little 8-miler.  Adios for now.