1:33:19 :: 2nd place

Boy was I glad to be done with that race! I started with a very comfortable 6:44 mile and then settled in to 6:56-6:58 for the next few miles. I felt great through 7 miles and even had a 6:50 mile (mile 6) that still felt very comfortable. The girl that went on to win the race (1:28:08) was still within reach and I was feeling pretty good about being able to start chasing her down. But something changed right around 8 miles and I started running 7:12 pace... it felt like the same effort as the 6:56. I figured I was probably in for a tough time. Sure enough pretty soon the 7:12s were 7:19s then 7:25 for mile for mile 11. I was able to bring it back down to 7:19 for the last 2 miles but it was a struggle. I'm thinking I just didn't have the base to run any faster than this? It's five weeks out until the Beardsley half so I am thinking that I will try to bump my miles up into the mid-60s for the next 2-3 weeks and see how that works. School starts Aug. 11 but I am planning to keep my mileage up this time around. I figure I only need to find an extra hour in each day to be able to continue training (and a little more on weekends). If nothing else, I'll make do with a little less sleep =)

July 20 - 26

54 miles for the week. I ran some 800s (5) on Wednesday but the memory was full on the garmin after two so I didn't get much data from it. I do know they were too fast and I didn't feel the best. I was shooting for 3:15s but they were more like 3:08s. Bad day to go for a run with the DII 1500m national champ =)

Half marathon on Saturday!

14 miles

My plantar fasciitis is under control. Still taping the foot on longer runs just to be safe. 14 miles today felt pretty good although my legs got a little sore towards the end. 8:01 average pace at 156 HR. Stayed under 160 through 11 then 161 and 162 for the last two miles.

Plantar fasciitis sucks

Been having some issues with my left foot (mostly) but it seems to be under control now. I took a couple of days off but as soon as I started running again the pain came back. Yesterday we discovered that taping my feet works wonders and I have run two days in a row completely pain free. I am doing exercises and stretches that also seem to be taking care of the underlying problem. New shoes definitely helped too.

Today - 6 miles with 3 miles of 400m pick-ups followed by 400m jog.

800s

2 mile warm-up then 800s starting every 5 minutes.

split avgHR recovery to 130HR
3:25 163 :40
3:23 166 :46
3:18 169 :38
3:22 166 :45
3:18 169 :47
3:19 168 :44
3:21 167 :48
3:19 171 :41
3:22 168 :48

I ran out of time after 9. Felt really relaxed and easy. Only started feeling a slight bit of tiredness towards the end of 8 and 9.

the week so far

Sun - 13... felt great during the run but my foot was sore after. it seems to be a muscle thing... it almost feels like a bruise and an occasional burning sensation.
Mon - 2 in the morning followed by some icing... i wore shoes with support throughout the day and made it back out for 3 more in the afternoon with just a little discomfort.
Tues - 7 (just a little discomfort for the first mile and then better after that)

I think I am going to try some 800s tomorrow...

June 29 - July 5

Sun - 8.5, 4.5
Mon - 6
Tues - 7
Wed - 5
Thurs - 10
Fri - 4 (meant to do another run in the afternoon but never got to it. would have been fun to race but too difficult to figure out what to do with the kiddos)
Sat - 7

52 miles

pretty good week considering a couple of shorter days. my legs were feeling pretty good by tuesday. probably will try to add some speed next week. next race will be a half marathon on august 2.

6 miles

Easy and very slow. Most of the soreness is gone other than a little in my calves and feet. My arches have been bugging me for a while now since I had been running in some pretty worn out shoes.

8.5 and 4.5 miles

I broke the long run into 2 today because I started getting some soreness around 6 miles. I may have been able to continue just fine but I wanted to make sure that I recovered from the effort yesterday. Still a little sore on the 4.5 in the afternoon but an ice bath after the morning run helped.

5k - 19:36

Ran my first race since the 1/2 marathon last September. I wasn't sure what to expect given that my mileage over the winter was pretty low (3-4 miles/day with 1 to 2 days off per week and a longish run on Sundays). Since class was done in mid-May I have been in the 45 mile/week range and just added in preliminary speed last week.

The race went pretty well... it was really fun and I ran relaxed the whole way. My splits were 6:19, 6:28 and 6:18. I was hoping to still be in shape to break 20:00 and especially considering the wind and the course I am very encouraged. I am excited about racing now this summer and fall!

5 miles today

47 miles this week

Wed-Fri

Wed - 7.5
Thurs - 6 + speed
Fri - 5

Evaluation run - 6.5 miles

3 mile eval run just to see where I am at. 1.5 mile warm-up.

mile 1 - 7:07 (172 HR)
mile 2 - 7:09 (176 HR)
mile 3 - 7:08 (176 HR)

Recovered to 130 in 1:03 and 120 in 1:12.

5 miles

12 miles - 1:35

Felt good today.

June 15 - 21

Sun - 10
Mon - 6
Tues - 3 (just didn't feel like running)
Wed - 6 + preliminary speed (2 min/every 15)
Thurs - 6
Fri - 7.5
Sat - 6 + speed

44.5 miles

June 8 - June 14

Sun - 12
Mon - 4
Tues - 6
Wed - 7
Thurs - 5
Fri - 7
Sat - 5


46 miles

6 miles

Easy 4 miles on Monday ( a little tired from Sunday... but not sore) and 6 today.

12 miles

Easy run. Longest in quite a while.

June 1 - June 7

Sun - 8.5
Mon - 4
Tues - 4
Wed - 6
Thurs - 5
Fri - 5.5
Sat - 6

39 miles/week