Nine miles with Steve and some of our team mates around Town Lake this morning. It was crisp (33 degrees) and had a xmasy (new word) kinda mist in the air. Great weather for an easy cruise. I ran with Angie, who is recovering from strep and an abcessed tonsil. That knocked her right down to my pace and I was glad because she is good company.
Been thinking of my office hours visit yesterday and decided to concentrate on building up my mileage to 60 per week. I have been encouraged that I have gone a few months now with no major injuries, etc... My build up for CIM was only able to be at 45 to 50ish but even that was huge for me as far as feeling a little more strong again. Office hours are very helpful to me since it keeps me (sorta) from running off "half-cocked" and putting too much on my plate. One thing at a time...
Missed you guys that weren't there! And, excited about seeing some of my buddies from Pike's Peak '06 joining our team for 2009!! Happy Holidays!
Tuesday, December 23, 2008
Sunday, December 21, 2008
Boston Spreadsheet?
I found this Boston Marathon pacing spreadsheet while I was surfing "negative splits at Boston."
http://www.box.net/shared/75o3rqgty9
Anyway, I downloaded it and it didn't blow up my computer or anything. It is pretty interesting to look at with all the maps, elevations, and time calculations... at least I thought so.
Did a 4 mile easy around TL this afternoon. It was pretty breezy but I was glad to get out. My legs aren't back yet but if I don't get on a running schedule soon I might die from insomnia. It is 10:30 pm right now!! During training time I would have already been in bed for an hour and a half!! Besides, I miss the company!! Hope to see y'all on Tuesday morning for our pre-xmas holiday run... or at Office Hours... whichever suits your fancy! Happy holidays!!
http://www.box.net/shared/75o3rqgty9
Anyway, I downloaded it and it didn't blow up my computer or anything. It is pretty interesting to look at with all the maps, elevations, and time calculations... at least I thought so.
Did a 4 mile easy around TL this afternoon. It was pretty breezy but I was glad to get out. My legs aren't back yet but if I don't get on a running schedule soon I might die from insomnia. It is 10:30 pm right now!! During training time I would have already been in bed for an hour and a half!! Besides, I miss the company!! Hope to see y'all on Tuesday morning for our pre-xmas holiday run... or at Office Hours... whichever suits your fancy! Happy holidays!!
Thursday, December 18, 2008
Emergency!
What do broke people do who have no health insurance? Well, they sit in the parking lot of the emergency room at North Austin Hospital (the best and cheapest BTW) in hopes that the triple amount of benadryl they just took will knock down this little allergic reaction that is closing down the lungs. Gee whiz. I did not do my run today dammit because I decided that a tiny little bit of exedrin would be ok to swallow to alleviate an ocular migraine. (It is hard to shop when you are blind.) Apparently not. So, when the doc tells you that you are allergic to ibuprofen and that may mean you are allergic to aspirin as well… believe them. I spent two hours in the parking lot of the hospital today waiting for my face to start becoming less swollen and my chest to stop wheezing. Where is my Epipen shot?? Still packed in my CA luggage at home! I miss national health care… sigh…
What I learned:
• If you are allergic to ibuprofen, stay away from aspirin as well. (in other words, listen to the doctor)
• Always try to run in the morning before I do anything stupid to sideline myself.
• Always have your Epipen shot with you.
• Vote YES on National Health care
• Google “how to get rid of an ocular migraine.”
• Carry benadryl that is easier to open.
• AND, thank God for Team Rogue training because I can go quite some time with no oxygen…
On the UP side...
I LOVE the weather today. Foggy weather is a favorite of mine! Dreaming of werewolves, witches, and scary things in the forest!!!
Monday, December 15, 2008
CIM Report
I am glad I waited a week before writing my race report. I like to digest for awhile. I had some good food, great views, and a couple of fun trail runs through the California wilderness last week. I am rejuvenated.
I went to CIM knowing that this was not my “A” race. I didn’t really know what that meant. My first race (Austin) was decided on in some drunken (yeah, I used to do that!!) moment at Carlos and Charlies. My next two races were Pike’s Peak and Eugene with Rogue. And, my mission in those?? Run hard, don’t die…or do…whatever… So I guess that was my idea of an “A” race… run hard, don’t die. But this was not to be my plan at CIM.
CIM was supposed to be my race to start learning to run smart. A year and a half of drag ass runs and races had pounded me into submission. Steve was right. Stubbornness and the ability to endure pain were not key in meeting my goal. I had to deal with stupidity. (You really MUST read Ruth’s post on half-assing things…it is so good) I did run CIM “smart” and I owe this to all my team as well as my PATIENT coaches.
From the onset, I was supposed to run at a 3:40 pace with my wonderful group of Brenda, Katie, Jon, and Michael. At mile 19, Steve said it was every man (and woman) for themselves. Other than the usual nagging aches and pains and stiffness, the 19 miles clicked off as they should have and we were very regular.
I ran just at the front of my team and as the miles plugged by I began to notice an interesting phenomenon. Every time I naturally hit the gas and sped up, my team naturally slowed down. What was this??? I was curious. I debated each time this happened and finally figured out that it was my natural reaction to speed up when I began to feel labored. My team conserved. We did this for 19 miles. Soon I relaxed into this ebb and flow…still not really knowing where my pace felt comfortable but settled enough to ask questions about gu and salt consumption.
At mile 19, I felt fatigued… too much thinking!!??!! I was doubting my ability to run in with negative splits. However, as I passed Steve I was just behind the 3:40 pace group (having caught them here just as Steve said we would) and Steve yelled at me to catch up to them. Fatigue gone…I had a mission.
And this is what I love about running. It was like a horse (ok, somewhat crippled horse) being let out of the barn in the morning. Freedom! Michael took off and I got the green light! We both wasted the pace group within a minute or so and started our charge to home. By mile 20 I had settled into a rhythm and that old familiar feeling of “run hard, don’t die.” The pain in my hips was sharp as hell but as I passed my bud Michael he urged me on…fuel…
My last six miles were all negative splits…the last one being almost 2 minutes faster than my MGP. I loved the “countdown streets” and it made it even better as I ran for home. I heard my team yell for me as I rounded the corner to the finish and I had a good kick left to run on in. I had knocked down 5 minutes in my last 6 miles to come in at 3:35:05.
I felt good. Of course I was tired…but I was not too beaten up. I ran 6 miles on the trails in Muir Woods on the following Tuesday with just a little discomfort on the downs. But best of all, I was happy. Happy to be running with so little aftermath and with so much sense of confidence that just maybe I am going to figure this all out one day.
Things I learned:
I need to know a lot more about nutrition. I did take a gu and a salt tab before the race. I took 3 gus and 1 salt tab the entire course. I don’t think it was enough but it was all my stomach would take. I think you have to train your body to eat that stuff.
Plus…I’m fat… not the bon-bon couch potato fat but the “got a little too comfortable in the fat jeans” kinda fat. I am 15 pounds heavier than when I ran Eugene. 15 pounds!!! I can fool myself that it fills out your winkles but basically I just need to step away from the cookie bag more often. Sadly, I am an “easy keeper” as we say in the horse biz. Somehow, 10 pounds has gotta go…
Having runners around you that you are familiar with is a huge help. It was fun and inspiring… we all know a little of each other’s stories and that feeds the energy. I am so thankful that my buddies were there to witness my crappy runs this summer (sorry guys!!) for it made me want to prove to them that I was ok now…I could do my job thanks to them dragging me along all year.
For me, for now, carrying my small hand held was SO helpful. I am very cup challenged and only manage to pour water up my nose if I try to run and drink from a cup. Instead, I STOPPED at the water stop, filled my bottle with 3 or 4 cups of water, and then passed 3 or 4 stops before I needed water again. This was very helpful to me as I could drink on the move and when I wanted.
I think negative splits are a good idea. If it doesn’t work, then it probably wasn’t going to anyway. The kicker is knowing what speed I should do on that initial 20 miles of "warm up." I had energy to burn at the end…of CIM with some mildly debilitating soreness creeping in. What does that mean?? How much faster should I try the first 20? Steve tells me that I am “greedy” and that I need to put in the work before I count on much faster races. What about Boston’s hills at the end? Are negative splits still the ticket there???
I am enjoying my rest from 4am mornings and I am gearing up for diving back into school (and MATH…gross!!!!!!!!!!!) this spring. But I will not half ass my running. I plan to keep learning. Lydiard rocks. I plan to build my mileage up more as I am now feeling stronger. On to Boston. Go Team Rogue!!!!!!!!!!!!!!!!
I went to CIM knowing that this was not my “A” race. I didn’t really know what that meant. My first race (Austin) was decided on in some drunken (yeah, I used to do that!!) moment at Carlos and Charlies. My next two races were Pike’s Peak and Eugene with Rogue. And, my mission in those?? Run hard, don’t die…or do…whatever… So I guess that was my idea of an “A” race… run hard, don’t die. But this was not to be my plan at CIM.
CIM was supposed to be my race to start learning to run smart. A year and a half of drag ass runs and races had pounded me into submission. Steve was right. Stubbornness and the ability to endure pain were not key in meeting my goal. I had to deal with stupidity. (You really MUST read Ruth’s post on half-assing things…it is so good) I did run CIM “smart” and I owe this to all my team as well as my PATIENT coaches.
From the onset, I was supposed to run at a 3:40 pace with my wonderful group of Brenda, Katie, Jon, and Michael. At mile 19, Steve said it was every man (and woman) for themselves. Other than the usual nagging aches and pains and stiffness, the 19 miles clicked off as they should have and we were very regular.
I ran just at the front of my team and as the miles plugged by I began to notice an interesting phenomenon. Every time I naturally hit the gas and sped up, my team naturally slowed down. What was this??? I was curious. I debated each time this happened and finally figured out that it was my natural reaction to speed up when I began to feel labored. My team conserved. We did this for 19 miles. Soon I relaxed into this ebb and flow…still not really knowing where my pace felt comfortable but settled enough to ask questions about gu and salt consumption.
At mile 19, I felt fatigued… too much thinking!!??!! I was doubting my ability to run in with negative splits. However, as I passed Steve I was just behind the 3:40 pace group (having caught them here just as Steve said we would) and Steve yelled at me to catch up to them. Fatigue gone…I had a mission.
And this is what I love about running. It was like a horse (ok, somewhat crippled horse) being let out of the barn in the morning. Freedom! Michael took off and I got the green light! We both wasted the pace group within a minute or so and started our charge to home. By mile 20 I had settled into a rhythm and that old familiar feeling of “run hard, don’t die.” The pain in my hips was sharp as hell but as I passed my bud Michael he urged me on…fuel…
My last six miles were all negative splits…the last one being almost 2 minutes faster than my MGP. I loved the “countdown streets” and it made it even better as I ran for home. I heard my team yell for me as I rounded the corner to the finish and I had a good kick left to run on in. I had knocked down 5 minutes in my last 6 miles to come in at 3:35:05.
I felt good. Of course I was tired…but I was not too beaten up. I ran 6 miles on the trails in Muir Woods on the following Tuesday with just a little discomfort on the downs. But best of all, I was happy. Happy to be running with so little aftermath and with so much sense of confidence that just maybe I am going to figure this all out one day.
Things I learned:
I need to know a lot more about nutrition. I did take a gu and a salt tab before the race. I took 3 gus and 1 salt tab the entire course. I don’t think it was enough but it was all my stomach would take. I think you have to train your body to eat that stuff.
Plus…I’m fat… not the bon-bon couch potato fat but the “got a little too comfortable in the fat jeans” kinda fat. I am 15 pounds heavier than when I ran Eugene. 15 pounds!!! I can fool myself that it fills out your winkles but basically I just need to step away from the cookie bag more often. Sadly, I am an “easy keeper” as we say in the horse biz. Somehow, 10 pounds has gotta go…
Having runners around you that you are familiar with is a huge help. It was fun and inspiring… we all know a little of each other’s stories and that feeds the energy. I am so thankful that my buddies were there to witness my crappy runs this summer (sorry guys!!) for it made me want to prove to them that I was ok now…I could do my job thanks to them dragging me along all year.
For me, for now, carrying my small hand held was SO helpful. I am very cup challenged and only manage to pour water up my nose if I try to run and drink from a cup. Instead, I STOPPED at the water stop, filled my bottle with 3 or 4 cups of water, and then passed 3 or 4 stops before I needed water again. This was very helpful to me as I could drink on the move and when I wanted.
I think negative splits are a good idea. If it doesn’t work, then it probably wasn’t going to anyway. The kicker is knowing what speed I should do on that initial 20 miles of "warm up." I had energy to burn at the end…of CIM with some mildly debilitating soreness creeping in. What does that mean?? How much faster should I try the first 20? Steve tells me that I am “greedy” and that I need to put in the work before I count on much faster races. What about Boston’s hills at the end? Are negative splits still the ticket there???
I am enjoying my rest from 4am mornings and I am gearing up for diving back into school (and MATH…gross!!!!!!!!!!!) this spring. But I will not half ass my running. I plan to keep learning. Lydiard rocks. I plan to build my mileage up more as I am now feeling stronger. On to Boston. Go Team Rogue!!!!!!!!!!!!!!!!
Friday, December 12, 2008
Thursday, December 11, 2008
Another easy??
10 miles today...quite by mistake!! John and I were running along the beautiful CA coast and suddenly we were 5 1/2 miles from the car!! Some was trail (with benches overlooking the sea like this one I plopped down on!)
And then some was boardwalk along the beach...Here is John running back to see why I am taking so long!!
Tomorrow is Big Sur!! Vacations are fun!
And then some was boardwalk along the beach...Here is John running back to see why I am taking so long!!
Tomorrow is Big Sur!! Vacations are fun!
Wednesday, December 10, 2008
The Tuesday after...
Did a six mile EASY in the Muir Woods with John!
And then ended up here for the evening... Of course I miss you guys but vacations ROCK!!!
And then ended up here for the evening... Of course I miss you guys but vacations ROCK!!!
Sunday, December 7, 2008
No on PR
But YES on PRoud!
My race plan did not include a PR. It was about learning to negative split and I totally nailed it. I kept my 3:40 pace (pretty damn regular too!!) until mile 19 as per coach Steve's instructions and then...
All in the sevens with the LAST mile at 6:31!!!!!!!!!!!!
I imagined running in the soul buster where we all ran on the track after the long run and I really thought, "Piece of cake..."
Was it painful? Duh. But not really until mile 23. What a change from my last marathon!
And what of my race buds?? They were awesome!! Keeping my head out of my a-- and holding my pace was a breeze BECAUSE OF THEM! What an incredible team we have!
Today I feel good...like I may actually figure this racing thing out some day...
My race plan did not include a PR. It was about learning to negative split and I totally nailed it. I kept my 3:40 pace (pretty damn regular too!!) until mile 19 as per coach Steve's instructions and then...
All in the sevens with the LAST mile at 6:31!!!!!!!!!!!!
I imagined running in the soul buster where we all ran on the track after the long run and I really thought, "Piece of cake..."
Was it painful? Duh. But not really until mile 23. What a change from my last marathon!
And what of my race buds?? They were awesome!! Keeping my head out of my a-- and holding my pace was a breeze BECAUSE OF THEM! What an incredible team we have!
Today I feel good...like I may actually figure this racing thing out some day...
Saturday, December 6, 2008
Support
Looking forward to the run tomorrow. Our team is confident. Steve and Ruth are running a great show! My honey, John, is here:
And my running buddies are ready to roll with me:
Jon, Brenda, me, and Katie... ain't we cute?? Run, party, vacation... totally cool!
And my running buddies are ready to roll with me:
Jon, Brenda, me, and Katie... ain't we cute?? Run, party, vacation... totally cool!
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