training Nov. 23-29
I had a great week, and im enjoying getting back into shape!
Sunday 23rd~ 14.2 miles "long" run with Josh. Just did an out and back on the bike path. Took it pretty easy 7:45 pace.
Monday 24th~ rainy and windy, but a good easy run 9 miles solo. I did 2 different loops, to make the distance.
Tuesday 25th~3 miles warm up, ran to the track about 800 meters in I knew there was no way I could fight the wind for at least 4 more miles. I was running like 40, 52, for 200's because I was trying to make up for what I couldnt do against the wind. I finished that mile in 6:04 (all freakin out) and decided i'd hit the roads. I ran straight into the wind for 1 mile easy. Then did 2.5 miles out into the wind at a tempo/marathon EFFORT. Then turned around and did the 3.5 to get back. I forced myself to work hard, so that was good. I was running much faster on the way back (the wind was behind me)so that was good from a turnover stand point. I forced myself to run fast enough to get in a good workout. I was exhausted when I finally got back to the store (ran from work because it was 7 degrees warmer here and suppose to have less wind). Then I did 2 more miles cooldown! Im not going to lie, it was a rough one! I really had to stay focused, because i wanted to give up! But im glad to say I prayed and hung in there. The wind was 29 mph...so that explained it! Day total~ 13 miles
Wed 26th~7 miles easy in the am with Josh. Then when he got back from his shelf exam we left for the great north east! We got home just in time to head to dinner with the family!
Thurs 27th~ Turkey Trot 5k. Canton Ohio.
My brother, and I warmed up together. If you can get warm in windy 25 degrees! The goals going into this "race" were simple. 1. Run at least marathon pace. 2. Get in the top 2. 3. DO NOT GET BEAT BY A HIGH SCHOOL GIRL! haha! I managed. I also said that if i was under 18:30 i would be "happy". I ran 18:16, I was second behind a good local runner Melissa Converse. She went 17:30ish. I knew better than to think I could run 5:30 pace off one workout. So I ran pretty smart. I managed all my goals haha! I had no real intention of doing anything faster than 18:30 as a workout. It was fun to see everyone! I always enjoy that aspect of this race. The weather is never ideal, but it is always a good time! Ran cooldown with Melissa, and some more with Kristen Proach (3rd place woman). Daily total 8.6
Friday 28th~My calves were way sore this morning. Josh and I had some driving to do today! We didnt run until we got to the other side of the state! Holgate Ohio! Did a short run with Josh's brother, Jason! It was slow, and nice! 5.3 miles
Saturday 29th~ Ran with Josh, Jason, and Dad Ordway. We had a lot of fun, ran about 7.5 miles in 2 loops. The Ordway men were all over picking up all the cans on the side of the road (this is Josh's obsession). I was the pace setter, if they wanted to run honest they would have to fartlek the entire thing to stay with me...so they did! haha! Same story that night when we did 4.3 more miles! haha! We had Thanksgiving there tonight! Daily total~10.8miles
This week was a lot of fun getting to run more than i have been able to, and getting in 2 workouts (one just happened to be at a race venue). My weekly mileage was 68.9 so that too was a best in 11 weeks! I can hardly believe how behind I have fallen! haha! oh man! This winter/spring should be something! Im very excited to get after training with all the knowledge I gained in the past 11 months. Looking back I have come so far, and fallen so hard. 2008 is home to my greatest achievements, and quite a few huge let downs! Ill make up a recap using numbers to make it all make sense! I love stuff like that! Ill recap my past year here in a few days....that should be fun!
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6 of 7 isnt half bad! it isnt half at all!
This past week was a step in the right direction. I went into the week excited to be able to run, but emotionally exhausted from the happenings of the previous week. I was able to handle some workouts, but nothing like many of the past. Although I was able to maintain some fitness on the elliptical, it is obvious I have some work to do before I will be able to race or at least race well!
Sunday Nov. 16~12 miles with Josh. did our typical campus loop, and then added on.
Monday Nov. 17~ am. 8 miles easy solo. pm~ 2 miles elliptical
Tuesday Nov. 18~ 6 miles elliptical. I woke up and just under my first 2 toes (not where the stress fracture was) felt bruised, so I took the day "off".
Wednesday Nov. 19~ am. 2 miles elliptical.
pm. 2.5 miles warm up, 1600[400j], 1200 [400j], 800 [400j], 400 [400j], 2.5 miles cooldown. my splits were, 6:04, 4:24, 2:50, 78. Not a hard workout, but it got my legs moving. total miles 8.5
Thursday Nov. 20~ am 8 miles. pm 2 miles (after work, just to make sure i can move!) total miles 10.
Friday Nov. 21~ ok so lets start with it was 19 degrees with 18 mile per hour winds...the workout looked bleak to begin with! haha! It wasnt too bad till the cooldown. 2.5 miles warm up, 5x800 [200j], then a mile at marathon pace (just to remember, and keep moving). 2:49, 2:48, 2:47, 2:47, 2:45, 6:06. Not too bad. sub 5:40 isnt very easy for me right now! But marathon pace feels like marathon pace. I ran that mile on effort, not looking at my watch (i half expected to look at my watch and see 7:00) haha! 3 miles cooldown. total miles 10.
Saturday Nov. 22~ 2 miles elliptical in the am before work. 8 miles easy after work at Beckett Ridge. This was my first time running this loop and I LOVED IT! very hilly, and it reminded me of my fav place to run...AKRUN!!! haha! i am sure ill be doing this loop a lot!
Weekly recap. This week was a step in the right direction. I had 2 workouts that were nothing to wright home about, but were a step forward from what I was able to do last week. I got in my longest run in a long time. I was able to run 6 of 7 days pain free. and my weekly total miles was 56! It was a cold, but good week!
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best foot forward (that would be my left)
After spending nearly 90 days recovering from my foot injury, im back on the roads! It has been a long time since ive been able to run, but all the cross training has given me a way to maintain fitness. Im coming back slowly, and it will be awhile until I am able to race well again.
Sunday Nov 9th~ 6 miles easy with Josh, on our usual 6 mile loop.
Monday Nov 10th~ 40 min tempo on the elliptical in the am, and 3.5 mile run just before work later in the day.
Tuesday Nov 11th~6 miles easy run. My legs felt horrible, but they are not used to having weight pound down on them!
Wednesday Nov 12th~7 miles easy in the am on the usual 7 mile loop. Then in the afternoon, I ran with Josh to get my car. My throttle went bad so it was at the shop! but it is all better now!
Thursday Nov 13th~Emergency leave for North East Ohio 30 min elliptical. Spent the day with friends. Not able to get another workout in. This was the appropriate way to spend today.
Friday Nov 14th~am 2 miles warm up, 8x 400m hard uphill [400j back down] then 10 min tempo, and 2 miles cooldown. pm 3 miles easy. all at David and Brandi's, which is where im staying for a few days. daily total 12.5
Saturday Nov 15th~ just 2 easy miles to give me 40 miles this week. I am emotionally drained, and im sure my body is wondering what the heck I am doing to it this week!
I didnt realize how much running I was able to get in until I looked back on the week. I was only planning to get about 30 miles this week. With my car breaking down, and having to leave for a few days (aka not having my elliptical) I got in more miles, and I dont think it was too much! Ill keep trying to progress at a solid, healthy rate, and well see how things go over the next few months!
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moving again sorta!
So last week I was allowed to start running! I ran 7 miles in 2 days, and my foot was ok, but the constant dull ache was annoying! haha! I took a couple days off running, and back on the elliptical. I ran 6 miles 100% pain free on Sunday the 9th! My first pain free run in 81 days! How exciting! It is going to be a slow moving first few weeks back, but I want to STAY healthy! I did 3 more yesterday along with an elliptical workout, and will do 8 today. After today, I am planning to run every other day this week, and do all my workouts on the elliptical. Hopefully I will continue on pain free, and next week will lend me a few more miles!
I want to run, but I dont want to put myself in this position again! I hope this finds everyone feeling good, and enjoying some cooler weather (its 25 degrees here right now)! Ill let you know how the running is coming along over the course of the next few weeks!
God speed!
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X-rays
I went to the Dr. today to see if the lump I found on my foot was the good fortune I was hoping it was. He looked at my foot, and did X-rays. The problem with my foot was not tendons. It WAS a stress fracture, and the lump I felt was indeed a hallo of calcium! Good news...im back to running! I'm going to have to be a little more careful than id like, but injury is worse than being under trained. That fine line between being fit as heck, and being hurt, becomes one heck of a mess when we accidently step on the wrong side of it!
I'll come back slowly, and work my way back to workouts, and full time running. for now i will be including a lot of cross training, and getting back as soon a s i know it is safe!
woo hoo to running again!
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2 weeks to go!
Well with 1 week full rest, and 3 weeks of cross training behind me, I look forward to training again soon. I have 2 more weeks of cross training until I venture back out into the wonderful world of running! I have a small lump on top of my foot where the pain was. When that showed up, we realized that my foot had probably been broken, not just tendonitis. The worst part of that is the recovery is going to be a little longer. I had hoped to have started running this past monday, but realized that it was not going to happen.
I, like most runners, have been eager to get back out running. But we have been smart about goal setting, and it has made the process pass with a little more ease. I dont have another race until the USA 1/2 marathon champs on January 18th in the wonderful city of Houston TX! That gives me time. I can take 8 weeks of cross training, and still have time to get into good 1/2 shape. If I cross train hard enough!
I have started doing tempo and more intense efforts on the elliptical to ensure that I am in decent shape when I am able to run. It isnt fun, as a matter of fact it is down right boring, but if it puts me in a better place, it's worth it!
Im trying to accept this injury as a new step, and I have done pretty well! Like I said, I am eager to get back to the roads, but I'm doing all I can to be intelligent about coming back when I am healed, and not forcing anything! Wish me luck, and hopefully Ill have good news in a couple weeks!
Godspeed to everyone in NYC!!!
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the not so sunny side with a bit of sun added (just for fun)!
For those of you who read my blog, you know that I went into Twin Cities on an injured foot, and made the (now i know wise) decision to pull out of the race just after mile 11. In the past 2 weeks I have been thinking about what I could possibly post that would be worth anyones time. It dawned on me that the set backs are as much a part of our sport as the workouts we conquer, the long runs we log, and the opponents we face.
So this set back leads to a new start, a chance to improve, re-evaluate, and assess the next step, without the help of endorphins! haha!
Injuries can be debilitating to our ego, and mindset just as much as to the afflicted area. It is hard to sit back, and feel as though the rest of the world is leaving you in the dust. However with the right mind set, I believe it is possible to come out of those struggles fresh, and more able than ever before.
I have been rocking out on the elliptical, and at least maintaining a level of fitness that will help me in the coming months. Josh (my freakin wonderful coach) and I have talked about why my list of injuries has been so long in the past year. Miles, miles, miles, that is the obvious one. None the less the miles must be covered, and I know that it is not the full reason for the injuries. We have decided to make my training cycle 9 days instead of 7 (still putting in 100+ mile weeks) but allowing my body more rest between the more prominate sessions.
I will continue on the elliptical for at LEAST one more week (but probably 2). Then I will ease back into things using the elliptical as a 2nd run substitute for at LEAST another week or 2.
My challenge to all you injured folks is to assess the damage, be honest with yourself about it, and focus on what you can do today, to become better in the future! Godspeed!
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Twin Cities Marathon
Going into another marathon on an injured foot was something I never
thought I would do. However, knowing there was nothing, but a
chance at a fast time at stake, I toed the line in Minneapolis this
weekend. I knew the chances of making it to St. Paul on my own
feet were slim, but I also knew that if I didnt try I would wonder for
far too long what if?!?
The starting line was full of energy despite gray skies, and
rain. It was wonderful out for a long run! I ran the first
mile a little faster than I had thought I would be able to.
5:57. I had expected to feel like we were flying at 6:15 pace
because ive been ellipticalling for the past 19 days. But I felt
very comfortable. None the less 26.2 miles is a beast, and I knew
better than to run too fast too long. 6:19 (12:16) for the 2nd
mile was slower than I wanted, but lucky for me there was plenty of
ground to cover and make up the lost seconds. 5:55(18:12) through
3 miles and 19:00 through 5k. I didnt feel like I had picked it
up that much, but the next mile told me why 6:22(24:35). Im pretty sure
mile 3 was a hair short, and mile 4 was a hair long because I wasnt the
only one with those 2 having a bigger than expected time
difference. Mile 5 passed quickly in 6:13(30:48) weaving through
neighborhoods. The rain started to come down, and the wind
started to pick up a bit. coming off the lake it was a chilly
wind, but Id rather be chilly than 90! Mile 6 was 6:11 (37:00),
and coming through 10k in 38:28. I was totally in control, and
pleasantly surprised that 6:10ish was a comfortable pace. 7 miles
passed in 6:09 (43:03), and 8 in 6:12 (49:21). My foot was still
hanging in there, but my leg was hurting in weird spots trying to
compensate for what my foot wasnt able to do. I hung on for miles
9 and 10 in 6:03, and 6:06 bringing me through in 55:24, and
1:01:31. I knew that I shouldnt keep trying much longer, my foot
was starting to throb, and my calf was aching from the strange toe
off I had resorted to. I ran 11 miles in 1:07:52, and
trotted slowly/walked to the medic just about 1/2 mile away. I
was upset, it wasnt the day I had hoped for, but I cant say I didnt
try.
The good news from all of this is that I made the right decision before
I caused more damage. My foot is no worse off than it was at the start
line, everything else hurts, but my foot is ok! haha! Im trying
to have a good attitude toward it, but it is never easy to watch your
dreams run away from you. After so much training it is tough to
let it go. But there are many marathons, and a lot of time for
getting faster, so Ill do my best to respect the distance, and learn
from the experiance.
Also on a good note a local masters that has been working very hard
(Greg Wilmer) ran 2:36 and I was there for his finish! How great
to see such hard work pay off! Ill keep plugging away as soon as
my foot is healed, and hopefully have some good results soon!
Chasing dreams one step at a time!
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Humility
It is easy to get caught up in what we, as athletes, can push our
bodies to do. Many times we feel invincible, and after a big win,
milestone workout, or high mileage week, it is easy to forget just how
fragile our bodies can be. I'll admit, more days than not, I take
for granted my healthy body. Last week I was reminded that being humble
is a must in a sport that requires us to live on the edge of fitness
versus injury. I've had a bit of nagging from my right
foot. Nothing to write home about, until last week. I had to take
a day off. Ok, I had to take 3!
Sunday Sept 14th~ 24 mile long run some grass, some roads. First 2 hours with Josh, last hour flying solo.
Monday Sept 15th ~ am 8 easy, took my foot awhile to warm up. pm~ 4 easy my foot hurt
Tuesday Sept 16th and Wednesday Sept 17th~ my foot hurt too much to run
without a limp on Tues, and Wed was a cross train day, hoping to get
things back to normal.
Thursday Sept 18th~ another day of playing it safe. Biked my foot feels much better
Friday Sept 19th~ 8 miles easy (7 min pace) pm~ bike
Saturday Sept 20th~ foot feeling much better 6 mile tempo in the am
36:24(on the track for a softer surface), 4x1 mile repeat 5:47, 5:44,
5:46, 5:36 felt very comfortable. Noticed my foot feels much
better when im efficient.
Then Sunday the 21st I couldn't run
again. I did 1 hour elliptical in the morning, and 1 hour harder
elliptical at night.
Monday am was rough, but by night it was ok, and I got in 5 miles on grass.
It is a hard lesson to swallow. This year has been laiden with
injuries, and somehow still PR's. What the Lord gives us, can be
so easily be taken. It is important to remember how lucky we are
to have the talents we've been given, and not take them for
granted.
Less than 2 weeks out from a marathon, the goal now is just to get to the start line healthy.
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training Sept. 7~13th
Haha! Well, last Sunday (Sept. 14th) our electricity went out at 4 p.m. We got it back today (Saturday Sept. 20th) at 1 p.m. So I didnt get to post the week of the 7th-14th's training. Ill give you the short version!
Sunday~20 miles long run
Tuesday~987654321min's with 1 min recovery (about 9 miles of solid work).
Thursday~10x400 [200j] 77, 78,76, 77, 77, 76, 76, 75, 72, 75
Saturday~ 5k race HOT and HUMID!!! 17:38. The fastest 5k ive run since before the trials.
total miles 95 (My foot has really been bothering me since Thurs the 11th). All the other days were easy runs with the exception of Friday.
So I took a day off in there, to recover my foot. I ran a decent race (not what i should run for 5k) but a step in the right direction.
Ill post again after Saturday is over!!!
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Training Aug 31-Sept 6 and some confidence!
Sunday Aug 31~ Spirit of Columbus 1/2 Marathon.
The race went off 30 minutes late, because there were still people waiting for a shuttle at the time the race was suppose to go off! But when it went off it was all out from the gun. I was in 10th or so through the mile, running 5:39. I felt fine, but thought oh crap I just ran a 1/2 2 weeks ago, and averaged 6:09...not smart becki!!! Oh well, lets put it out there and see if I can hang on!!! 5:57(11:37), 5:47(17:25), 5:52(23:17), 5:54(29:11), 5:58(35:10), 6:02(41:13), 6:06(47:02), 6:06(53:26), 6:04(59:30), 6:18(1:05:49), 6:19(1:12:09), 5:51. Closed it up in 1:18:58. the course was hilly, but a lot of fun. I always enjoy a good challenging course! I pulled off 7th place despite being on my knees for the last 3 miles. I hung on, and that was about it. It was confidence building however to go out there, and be under 60 through 10. That is something I haven't been able to do since April. Also I was the only American to get any prize money at the race, so that was good as well!
pm~ ran 4 easy with Josh. Felt tired, but knew I would be glad to get some of the crap out!
Monday Sept 1st~ Holy cow its SEPTEMBER!!!! where did the year go??? am~ 10 miles easy. Josh and I both had the day off, but we ran seperate so that neither of us pushed any harder than we should.
pm~ 7 more miles easy, on my favorite campus loop. Daily total 17
Tuesday Sept 2nd~ Long run day 24 miles around and around my 3.2 mile loop! haha! it was good because I can stop for water, and it was hot so I was happy to have it! I was freakin tired by 19 miles, but it was good to finally get 24 in!
Wednesday Sept 3rd~ only one easy, slow, "oh my gosh I'm really tired" 6 mile run! haha that was all I could handle today!
Thursday Sept 4th~ am 3 miles warm up to the track. drills, strides, and go get em tiger! haha 8x1600 meter repeat with 400 meter jog. 5:46, 5:46, 5:44, 5:43, 5:45, 5:39, 5:33. 5:31. 3 miles cooldown. This workout rivals any mile repeat session ive ever done. That was great for my confidence!!
pm 5.5 miles easy with Josh. He was running warm up for 3x3 miles on a hilly loop, and I just tagged along for that. Daily total 21.5
Friday Sept 5th~ I finally ventured from my little loops and did an out and back for my 8 miles this morning. It was all together frightening! haha! I dont know why i love loops so much, but I do, and it really has been awhile since ive made the decision to run anywhere else, but it was just fine. Also the world...yep still on its axis!
pm 4 miles easy. Daily total 12
Saturday Sept 6th ~2.5 miles warm up 9 min hard, 1 min easy, 8 min hard, 1 min easy and so forth 7,6,5,4,3,2,1. This is one of my favorite workout so I enjoyed it! I didnt get any splits, so im not 100 percent sure on the pace but if I know me, it was around 5:45-5:50 for the majority of the workout.
pm~4 miles easy to shake it out a bit. felt horrible, but it was probably good for me!
This week was another good step! I had a solid race for the first time in months. That is my 2nd fastest 1/2 marathon ever. Ive run just over a minute faster, but in Houston. Houston is a much less difficult course...ok its a pancake! I had 2 solid workouts, a good long run, and the most miles ive ever run in a given week! So all in all this week was good! haha!
Weekly total 121 miles! 2 good workouts, 1 solid race, and some much needed confidence!
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training Aug 17th-30th (sorry 2 weeks)
The past 2 weeks have been some of the best training ive ever had. I just might be ready to leave my best out on the course in a few weeks in Twin Cities, God willing!
Sunday Aug 17th~ 10 miles recovery from the Parkersburg 1/2 Marathon yesterday. Felt better than I thought I would, but I was happy to feel fresh.
Monday Aug 18th~ Long run 23miles in the morning. Did the entire run on a hilly loop, making each loop faster and getting down into the 6:20's for some of the run.
PM~4 miles easy in the PM just to shake out
Daily total 27
Tuesday Aug 19th~ recovery 9 in the morning, and 6 in the evening.
Daily total 15
Wednesday Aug 20th ~one more recovery day. Ive been having some issues with foot pain, but I hope to keep it at bay.
4 in the morning easy. a little over 9 in the evening.
Daily total 13
Thursday Aug 21st~am. one of my favorite workouts. after a 2.5 mile warm up go into 9 min hard 1 min easy, 8 min hard 1min easy ans so on 7, 6,5,4,3,2,1 hard with 1 min rests. 3 miles easy cooldown. I did the workout on a hilly loop, and tried to keep the pace well under 6 min despite the hills. I think I accomplished that well.
PM~ 4 miles shakeout in the evening.
Daily total 18.
Friday Aug 22nd~ OFF!!! my first day off in 40 days ahh much needed!!!
Satuday Aug 23rd~ AM 5 miles easy before work.
PM~ 3 miles warm up with Josh, then headed to my favorite hill to rock out some repeats. All the while thinking of the agony that the men running the Olympic Marathon were enduring. 5x750meter up-hill repeats, 1 min rest, 45 fast turn over (keeping form) downhill strides. then 4 miles easy back home with Josh. This was a late run, because of work, but it was a success.
Daily total 17 miles
weekly total
100 miles, 2 good workouts, and a day off!
Sunday Aug 24th~ just under 22 miles long run. it was too hot and humid, and I was spent by 10 miles!
Monday Aug 25th~ 8 miles recovery in the morning, and 6 miles following work in the evening. Daily total 14.
Tuesday Aug 26th~ it was an amazing morning. it was brisk and breezy! I did 4k, 800j, 3k, 800j, 2k 400j, 1k at the track running 14:24, 10:42, 7:02, and 3:17. it was a great workout for me, and I was very happy! total am miles 14.5.
PM~ran 4 miles shakeout.
daily total 18.5.
Wednesday Aug 27th~ 8.5 morning run. took the afternoon off, my foot isnt really bad, but it still bothers me, so hoping tonight will help it to feel better.
Thursday Aug 28th~ 2.5 miles warm up to the track 18X400 with 200m jogs all between 74-78. am total 13.
PM~ran 3 shakeout miles in the evening. I was tired.
daily total 16.
Friday Aug 29th~ 2 day taper time!!! 6 morning miles, 5 evening miles.
Daily total 11
Saturday Aug 30th~ 4 miles easy strides and drills! 1/2 marathon tomorrow morning!
weekly total 94 miles, 2 good workouts!
(please ignore all mistakes! I wanted to get this in before I had to head out the door this morning!)
All in all both of these weeks were good stepping stones. With Twin Cities closing in on us very quickly, it is go time for the next 3 weeks! Im excited, and hope to get my foot better. The next few weeks are going to make me tired but more fit! Im eager to put in the work, and hopefully take steps in the right direction over the next few weeks! Wish me luck and Godspeed...im going to need it!
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training, and the joy!
This has been the best week I've had since nearly a month prior to the Olympic Trials. I'm finally in the place where I have to hold myself back instead of force out miles! I caught myself thinking about race scenarios instead of wishing 20 miles were finished! ahhh what a great week. I came out of this week feeling stronger and more prepared than I ever have.
Sunday Aug 10th~ a hilly 20 miles long with Josh, and his brother Jason. 2:30:46
Monday Aug 11th~9am, 6 pm for a 15 mile day of recovery.
Tuesday Aug 12th~ another much needed recovery day of 10 easy and a 3hour drive to my home town!
Wednesday Aug 13th~ 2.5 warm up, 16x400 w/200jog recov. all between 79-76, 3.5 miles cooldown pm~ 4 miles just to shake out the workout. total 16 mile day.
Thursday Aug 14th~12 hilly miles in the morning pm~driving 4 hours home.
Friday Aug 15th~6 miles easy and pm~3 hours drive to Parkersburg.
Saturday Aug 16th~ 2 miles warm up, Parkersburg 1/2 Marathon (10th overall, 2nd American, 1:20:50), 2 miles cooldown.
pm~4 miles easy. Daily total 21
Well, the race went much better than I had planned. I went into the race lacking confidence. I knew that last year when I toed that very line I had 3 healthy years behind me. Going into the race this year, I had the 6-8 week set back from may-june not far from my mind. My hope was to be able to run within 2 minutes of my time from last year. The Parkersburg course is hilly, and tough. I was a little nervous! I ran very well (above where I expected to be) through 10 miles. Around 10 it became obvious to me that I just have more work to do! But I held on well enough, and finished only 15 seconds slower than I had last year. All things considered it was a success. I was a bit of a baby, and of course in hind sight, can see where I could have turned the race into a better one. But we learn each time we're out there. Parkersburg was no exception to that. I came away 13 miles stronger, wiser, and more prepared for the next step!
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Training: Aug 3rd- August 9th
Weekly total 101 miles
3 solid workouts (one was in a "race", but...i dont mind beating high school kids who cant take money anyway)!!! Thursday I ran into Bob Schul!
Sunday Aug 3rd~ am 13.5 miles around Wheeling WVA with Josh (Josh Ordway, my fiance), and Jim Jurcevich. Nice and easy, all out and back on a very nice bike path. Felt great by the end. Nothing about this run made me feel like I ran a 5k the day before.
pm~ 6 mile loop with 3 miles under 6 min pace with Josh. Day total 19.5
Moday Aug 4th~ am 7 mile loop most of the run by myself. Just over a mile of it with Josh.
pm~ easy run after work solo. I actually ran past a couple getting in some bike miles. That was kinda akward! But on my way heading back West, I got to watch a sweet thunderstorm in the distance! Daily total 13
Tuesday Aug 5th~ am 2 miles warm up, 7x 1 mile repeat, 4 miles cooldown. Given how horrible I felt last week, I went into this workout wanting to finish a good one, so I started off slow. 5:57, 5:55, 5:47, 5:43, 5:45, 5:50, 5:40. 400m Jog recoverys were good!
pm~ 4 miles easy with Ferf, one of my college roomates after work. Daily total 19
Wednesday Aug 6th~ am 12 miles easy. Planned to run solo, but ran into Matt Deleon, and Brent Stark, so I did the first 7 with them!
pm~ 6 miles easy after work, back at home with Josh. Daily total 18
Thursday Aug 7th~ am did my usual core 3x's and took the am off running.
pm~ to the track for a tempo while Josh did some mile repeats! 2 mile warm up, 8 miles at "marathon pace", and then 2.5 miles cooldown. 5:58, 6:06(12:04), 6:04(18:08), 6:06(24:14), 6:04(30:19), 6:04(36:24), 6:06(42:30), 6:03(48:33). That is the best workout I have had since before the Olympic Trials! it finally felt really smooth and controlled! Ahhh it made me smile! Also while at the track there was another small group there. man introduced himself...BOB SCHUL!!!! I was very excited to meet him, and he complimented my form! I get to meet up with he and his group in 2 weeks!!! Daily total 12.5
Friday Aug 8th~ am 6 easy with Josh.
pm~ 4 easy with Josh after he got out of his rotation.
Daily total 10
Saturday Aug 9th~ Josh and I went to Lancaster to run a "race". We both got to get in a good workout, and bring home some money. That is why we went. ran 3 miles warm up, 5k 18:13, feeling very in control on a very hilly course. Then did a 3 mile cooldown. It was nice out, and we both just enjoyed the race. I was 3rd person overall. a hilly 18:13 is a good wokrout to end the week on! Daily total 9 (if I dont decide to run again tonight!!!)
All in all this week was a success. I feel much better than I did last week. I was able to get 3 good workouts in, and felt comfortable at 100 miles this week.
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training July 27- August 2
Training for the week of July 27th- August.
total 92 miles.
1.5 workouts, and 1 sub par race.
Sunday~ Long 15.5 miles with Josh. pretty easy and 95% on roads
Moday~am 4 easy miles with Josh again
pm~9 miles total 2.5 miles warm up, 3 miles at marathon pace, and 4x400 meters 3 miles cooldown. The plan was to do 8 miles at marathon pace, but it was not going to happen. I was in trouble at 2 miles. Not sure why, but even my warm up and cooldown felt horrible!
Tuesday~ am 4 miles nice and easy with Josh once again. I felt worse this morning than even last night!!!
pm felt great on the first few miles, so I decided to take advantage of my great fortune! haha! did 8min hard, 1 min easy, 7 min hard, 1 min easy, 6 min hard and so on 5 min, 4, 3, 2, 1. then a few more miles easy home. after work. 12miles.
Wednesday~ am 8 miles easy solo before work
pm 6 more miles after work solo.
Thursday~ am 9 miles in the morning, the first couple with Jim, and finished up on my own. Felt decent on this run!
pm~ 6 miles around campus with Josh. felt better today than i have all week.
Friday~ am 3 miles just to get moving in the morning, and then did some core.
pm 6 miles with Josh, and some strides just to make my legs remember what it is like to move!
Saturday~ Debbie Green 5k Wheeling West VA. Not pretty. I felt horrible. We went out itn 5:28, and I seriously would have believed it if the wonderful mile split person had told me we went out in 5:00. The wheels were off before 2K, and I just got to the finish line. 18:04 for 5k is what I should be doing on tempos not in races shorter than 20 miles! I was kinda worried after this one. Josh and Jim assured me that it was just a bad day. I hope they are right! We will see.
I would wake up the next morning, feeling like I hadnt even run the night before, not tired, certainly not sore. we did a longer run in the am, and a faster run in the evening. Last week was a tough one for me, and going into the race I should have know better. I had a stressful week, and really didnt have my legs under me. I should have just not put myself through that. Oh well, the tough races make the good ones all the better!
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me in a nutshell!
Many of you probably don't know too much about me, so heres a bit of who I am!
I grew up in North East Ohio. I have always had an all or nothing sort of personality. I seem to love or hate everything! haha! I began running in 1996 following in my big sister's footsteps. She was a sprinter, and I wanted to be one too. I ran 6:14 in the mile in gym class, and was switched to distance that night at practice. When I told my family that I was running distance, they all laughed. I was such a lazy kid! I would actually lock myself in the house when my parents and siblings would head out on a bike ride, because "it made my legs hurt"! I fought running distance, telling my coaches that they were wrong. I won my first 1600m, and 800m races only days after switching to distance, and decided I would quit fighting it!
Through high school I considered myself an 800 meter runner, and focused on only that until my senior year when coach had me running both the 1600, and 3200. My times were nothing to write home about, but would get me to the state meet, and recruited by a few schools. Despite graduating top 10 in my class, I could not have cared less about the education I was going to recieve. I wanted to be a runner. In 8th grade I had began signing all cards to family with Olympic Hopeful 2012 following my name. I made the decision to go to the University of Akron, and run under Scott Jones. He had a training program I believed in, and had a great improvement rate on nearly all the runners that had been under him in the past 4-5 years. I was a ZIP!!!
I finished my freshman year with new PR's and some eagerness to see what Sophomore year had to hold. My Soph. and Junior years would be injury laden, and full of complications. After finishing the conferance steeplechase in over 12 minutes, passing out, and not understanding how I had become the runner I had I packed up a bookbag, and headed to Quito Ecuador. I served as a missionary there, and ran very little. I was living at 12,000 feet so small runs were big feats. I was weighing in at nearly 140 pounds and being only 5'2" you can imagine I did not look like a top college runner, let alone the world class runner I was hoping to become.
Upon my return home I ran our opening meet in 20:41, a time I would have been upset with in high school. The biggest problem was I was only taking in about 500-1000 calories a day, and still gaining weight! Finally I began to seek medical help. Blood work would confirm that I was severly anemic, and having trouble processing glucose. I was put on a diet, and worked weekly with a nutritionist. Through the duration of the XC season, I would loose almost 20 pounds, grow 2 inches, and run 18:42. My indoor and outdoor seasons would continue to give me hope that my dreams may someday be reached! Finally breaking 5 minutes for a mile, and 11 minutes for the steeple!
Following my senior year, I would switch coaching, and run my first 1/2 marathon. Only running 1:23, but winning. I ran 17:22, and 36:05 (5k, 10k) on the roads that fall as well. Moving to the track, I wouldn't race as much as I would have liked because of a reoccuring infection. I ran 35:56 for 10k, and 17:09 for 5k. Then I began training for my first marathon. 2 weeks from the start line I would end up injured. After another coach change, and many miles, I ran 1:17:50 for the 1/2 marathon in Jan 2008. I toed the line of my first marathon in Austin only a month later, finished 2nd in 2:43:43, and qualified to my first Olympic Trials. At the trials injury would force me to swallow my pride, and finish in 2:53.
That brings us up to now! haha! I hope the best is yet to come!
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7/20-7/26 Training
7/20-7/26 (total miles 90)
Sun~4miles just to get moving in the am. 14 miles "long" pm.
felt good despite humidity, and a very hot night
mon~8 easy in the pm, just a down day. recovery.
Tues~2 miles warm up, 6 miles at "marathon pace", 4 miles cooldown. (36:41, ave. 6:06)
pm~ 4 miles shakeout
Wed~12 miles easy in the morning.
pm~6 miles recovery
Thurs~8 miles easy
pm~4 miles shakeout
Fri~ 2.5 miles warm up, 10x1k [200m jog recov], 3 miles cooldown. (3:33, 3:31, 3:31, 3:32, 3:31, 3:31, 3:32, 3:30, 3:28, 3:22)
pm~2 miles just to give my legs something to do.
Sat~ only went 4. My sister had her baby, and we were luck to be on the road close to home, because we were going to a friends wedding reception. So we went to the hospital, and I got to see Liz, Justin, and Rosallyn! I was just happy Liz was ok when it was all over!
This week was a good step in my build up to twin cities. The progression will be slow, and time will tell how fit I can get, but ive learned that getting to the start line healthy is 1/2 the battle, and that is going to be the goal. If I show up healthy on Oct. 5th I have a much better shot than showing up, fit as hell with an injury. So were being cautious!!
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a little change
Since the Olympic Trials marathon, I swore not a single fiber of my body wanted to run another marathon for at least, at least a year. As a matter of fact, after forcing my way through 18 miles on an injured foot I didn't even want to get out the door. I plugged away right around 80 miles a week none the less. I ran my first race back 6 weeks after the trials. 10k but I didnt even run marathon pace, nor did I want to even be in the race. 2 weeks later I ran a 4 miler. The simple goal was to run marathon pace for the clearly shorter distance. Again not wanting to race, I stuck to the plan, and ran the race within myself, not even focusing on racing. I guess it is small battles that make this path worth taking. A week later, I was in love again! I ran this 2 mile race that I have run for the past 8 or so years, and managed a new course record in 10:56(its a hilly 2 miles). My previous best there was 11:03, and that was the glimmer of hope I had been waiting for! I wake up in the morning, early like I love to, and just want to get out the door. I want to run more than I should, ahh I love chomping at the bit!
Today the decision was made, and if the race directors will give me the go im making some big changes. I am scheduled to run the USA 10 Mile Championships in Twin Cities this October. I hope to be toeing the line that day, only with a much differant goal...the Medtronic Twin Cities marathon. I am so excited about this change, and the chance to chase down a faster time in the marathon. As I was thinking about the change, I wondered how do I get there from here?
After running my first marathon in Feb. and qualifying to the trials (2:43:43 at Austin), I came home with 8 weeks till my next start line. I ran myself into the ground. I remember thinking over and over in my head, "how am I going to get fit for a marathon in only 8 weeks". The real question is what the heck was wrong with me. I hammered out workout after workout, 100+ mile week after 100+ mile week as if I hadnt just run 2:43! There was a valuable lesson to be learned. TRUST YOUR FITNESS!!! I have heard it so many times, but never understood it as fully as I do now. So how do i get there from here? With passion, patience, dedication, and fear. 26.2 miles is stronger than I am. In this race nothing is going to be handed to me, I will have to work toward it with discipline and resolve, and I will have to fight for every step. No matter how strong or calloused I become there is one thing that will not change, 26.2 miles will always be stronger than I am. But with all due respect, 26.2, miles, I'm coming after you! One step at a time!
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• training Nov. 23-29
• 6 of 7 isnt half bad! it isnt half at all!
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