Updated Results and Plans
I have recently been staying in Indianapolis the last 3 weeks chasing after a PR. Sorry I've been really lazy with updating this, but i'm still around :) !
In the 3 races, I came close, but not quite. Either way, my season is not over, and i am not upset if i do not make the trials (highly unlikely they'll take 30 athletes in one event).
Here are the results w/a few comments .
American Milers Club Series - 5/31 Steeple- 10:23 (16th place in very competitive field!)
I was being a little cautious, but ran a solid race.. I didn't really get out and compete. I focused on staying with the small pack of girls ahead of me.. which was near the way back.. The plan for next weekend's race was to get out and hang.. unfortunately a bad skin allergy that created the most unbearable itching imaginable hit me and affected my breathing.
Hillsdale - Hanson's Midwest Distance Solution - 6/7 Steeple - 10:44 (more like a wkout)
Like I said, I was out of this race from the start.. it felt like i couldn't breathe, and the humidity and heat must have combined with my allergies to kill me. I was really frustrated while at 300m the field was running far away.. I could have easily dropped out with good reason, but I stuck it out and just focused on running the barriers smooth and go after catching one girl who fell and was coming back.... I have never had trouble competing in warm conditions, so I went to the Dr who helped me get some allergy meds to overcome the problem for the next week.
AMC IV - 6/14 Steeple - 10:17.17 (outkicked for 4th)
I ran tough, but just not tough enough. I came close to my '07 PR (10:15), but my goal was to run 10:10 or faster. I got off the line leading the field for the first lap - i was kind of thrown off by this and looking back i should have just stayed aggressive, but i was almost waiting for Parker, Chesner and Sommers to pass me... then they did and the entire field passed.. I got in a comfortable rhythm (but not where i needed to be - behind about 3 girls).. and i was hoping to find a gap so i didn't have to run in lane 3, but i did a bunch of anyway... finally i made my move to go, because i had less than 4 laps to get it done.... I was running in 3rd place with about a 5 sec gap before the first girl... The fans were awesome and I tried my hardest.. but right now my speed was just not where it needed to be.. the last lap I tried to go, but for me to drop a 75 second last quarter would have been miraculous.. but i had a solid race, i can't complain.
My barriers have been so automatic (not only in practice but races too). My approach is to attack each barrier and then run tall/relaxed.. The thing lacking is my speed as i mentioned earlier, and this comes from lack of fast races and interrupted training/no racing indoor season. Now things are finally coming around :)
Future plans -
Shauneen Garrahan and I are planning to compete at Canada Olympic Trials as foreign athletes (if accepted) in the steeplechase on July 6th. :) :)
I'm also going to test my speed with a time trial mile within the next week and a half.. Also planning to get on the roads (mile, 5k). I'm excited !!!!!!!!!
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How do I start?
So I opened my season with a less than spectacular time in my first steeple. I ran 10:59 and my initial reaction was shock and obviously a huge let down. I thought with a modest 10:30 goal, I would be sure to run that. This was over 2 weeks ago at the UVA home meet. I didn't expect a crowd to chase after, and it was the low key setting I had hoped for.
I ran solo from the gun, and never got out of a practice mindset. Each lap the wind was pushing me backwards on the finish stretch, I was not very focused, and nothing in my mind kept me from thinking how long each lap felt. I never got out hard, and settled in, and once the barriers came along, the pace was much slower than I'd hoped. After laps 2 and 3, I heard my splits were in the 83-84 range and thought, ok, this just means you should be feeling pretty good, so you better start pushing now.. As soon as that thought hit, it started to get tough.. I pushed and my splits were getting slower . The only positive was that my barriers and water jumps were fine.. i was just running in place.
Looking back, I am not losing hope. I know things are going to click. All the training is not a waste. I have some work to do getting in the racing mindset. I haven't been on the track since last June. I don't have the indoor season to back me up with some mile/3000m races that had taught me what real race pain is. So in the mean time i'm going to be doing a series of steeple time trials leading up to my next race (May 3 at Jesse Owens in Ohio) and there after.
My best season in college was in 2004 after I had skipped outdoor in 03. Coming into my first race i had a goal to drop a big PR from the start (in '02 my best was 10:50). I was beyond any fitness of previous seasons and the result of that race was a disappointing 11:04. That first race reminded me of everything in this year. Eventually I continued to drop time 20 seconds at a time until i had a big PR on my most important race to win DIII Nationals (i do now know its ONLY d3- it doesn't really mean much when you step out into the real racing scene against anyone and everyone in the entire U.S.) !
Anyways, i'm not going to make any excuses. I am just waiting patiently for my next opportunity to prove I am serious about the sport. Training has been going pretty good with solid workouts and solid miles. Recently I have backed off from any doubles (well maybe 1 or 2 x a week) and less in the weight room, so I should be starting to feel more fresh.
After being inspired by the women’s marathon, I went out on my long run with 15 miles averaging 6:40s (dropped in 3 miles at 6:10-15). With this i know i have strength. What I do need is to get some speed.. and the only way to do that is to get some courage and really push in my workouts.
I was telling Alan that I have not broke 67 seconds in the 400 since high school , and its true. I am not blessed with turn over, but maybe that is because I am never letting off on doing as much as I can. So the rest of the season I am going to take on a new approach, and I'm not afraid to be running 50-60 mile weeks.. I'm not going to restrain myself in workouts. if I die trying, at least I tried. I'd rather embarrass myself in front of a few people jogging at the track than in a big race. I need to know what it feels like to run hard from the start.
I am nervous about what's to happen, because there is only so much time left.. And I'd really like to see myself under 10:10. I am trusting God and doing all I can to get myself there. If I try my hardest and fall short, I can't be upset.. I did all I could.
I am VERY thankful and blessed with so many things but its hard not to get down when something you are so passionate about and dedicate so much to is not working the way you'd like. I know I am not alone. Running is a tough sport in what it can do to you. When you least expect an injury or an illness or a bad stretch of workouts or races can get you down.. but I try to move forward and see it will make me stronger. I will appreciate the good times even more.
I am very fortunate to be healthy and able to run.. I think of people who's lives have been literally stopped in a battle against cancer, or Jenny Crain who was one day an elite marathoner training for the trials, and the next moment hit by a car and months and months later, still unable to leave the hospital. Those are just extreme examples... i've never had an injury that took me out for more than a month, and i know runners who are struggling with big time injuries. I pray for them everyday.. Rachel Rose, Steph Pezzulo, Steph Dueringer, Stuart Eagon, Alec Lorenzoni just to name a few.
Another story that comes to mind is what I just read on Marla Runyan before the start of the Women's Marathon Trials... http://www.registerguard.com/csp/cms/sites/dt.cms.support.viewStory.cls?cid=90979&sid=7&fid=1
Then there are others who are struggling with consistency and not seeing the pay off of training. One of my best friends Shauneen (Garrahan) is right there with me. She's had a rough winter of sickness and hasn't had the opportunity to race much either.. We both help each other out knowing that good things will come if we are patient!
At times I get very frustrated with the level I'm at, with no way of getting help from a sponsor unless I'd drop some serious time in my event (its possible, but at this moment I have a LOT of improving to do). I'm in the sh**hole financially and its tempting for me to rationalize with running as only a hobby and find a full time job that will give me benefits and enough to afford a new car or pay off student loans.. but something inside of me won't quit.. it won't let me just take a step back. i want to give as much as I can. The only way for me to achieve my best is to put a career on the back burner and live the rest of my life simply.
I am thankful I have found a great family to help me with a job at Ragged Mt Running Shop in Charlottesville. The owners have been there once themselves.. Cynthia and Mark started the store from scratch living on practically nothing with Cynthia training as a professional runner in the first Women's Olympic Trials.. Its inspiring to me, and to realize she was putting in HOURS more work than I per week and still able to train hard.
I just know that I am never going to look back at regrets. I am in love with life and running is a big part of it. Running brings me closer to being the best person I can. It can my opportunity to find the time in my day to reflect and pray during a 10 mile run in the trails. It can also test me during a hard workout on the track. It gives me my desire to make the most of every thing I have and see the good in every person I meet.
I'll keep running hard and resting harder. I know I'll come around... I have too much to give.
I just wanted to end by a huge congrats to Ann Gaffigan . She experienced the frustration in steeple last season.. this year she has already made the A Qualifier this past weekend to the trials and no doubt will come around to PR big and reach her goals. Stuff like this inspires me! Good luck to all. Stay positive and keep fighting :)
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Its been a Long Time !
My last race on the track was june of
last summer. And perfect timing since steeple season is here - I am actually
feeling like I’m ready and anxious to race!
So much has happened since my last entry, with only 1 “race”
to really report (I attempted to race 8K in NY but I felt completely DEAD and struggled to
run 5:50 pace from 400-5K so I called it quits). . Shortly after I found that my
iron was low, so I’ve been taking liquid
iron twice a day and making sure I get all the right foods. I’ve also cut back
on my miles, from 70-80 /week to 60-70 without doubles. What a huge difference
that makes! That means I’ve been able to get more rest each night and my legs
are thanking me!
In the past month I have had a big turn around
with feeling
much more energy and a big difference in my times (pace in workouts AND
everyday
runs). I feel there is hope for a PR this season (and get to the
Trials)! I have a few races planned -
- the first is next weekend – the home meet at UVA which is convenient
since I
practice at the track every other day. The team has conference the
following
weekend so most likely there won’t be much competition. I don’t mind
since it
will be an opener. I’m hoping to run under 10:30, but it would be great
to
surprise myself with something faster. I'm setting a goal I can
reasonably achieve because through the rough winter I don't remember
the last time I've surpassed a goal.
The past 2 weeks I’ve finally done some intervals with barriers and I feel that
I’m off to a good start – although my right hamstring is chronically tight, I still
feel smooth and comfortable going over the barriers with both legs :) and that would be
AWESOME if I can keep that momentum going in my races.
Last season I felt fit enough to go low-sub 10min, but I would make one
hesitation over a barrier and my rhythm would be messed up.. then I’d lose
focus over the middle or last lap and there’s another 5-10 seconds added. I love the fact that each season I get to
start fresh.. this year I have never felt more confidence attacking and getting
over the barriers.. but I shouldn’t get too excited because I have yet to do it
in the race. (I did throw in a few 3000m “runs” with hurdles a while ago just
to get comfortable with barriers – because that is the biggest key to
unleashing my potential)..
After next weekend, I’m hoping to race at Drake, but need to get on that soon
and convince my coach, or else I’ll be waiting until May 2 at Ohio State –
Jesse Owens Invite .
Wish Alan luck today at the Carlsbad 5K (12:30 west coast time)!
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Charlottesville, VA
I know I fell off the face of the earth.. well i'm here and alive and training hard.
Its been over a month since i've moved and things are starting to come around !!
I have not raced indoors yet, and i didn't do us cross because i had some little setbacks in my training - mostly just related to the stress of moving and just not feeling that great. I've been getting the miles and workouts in, but for a while, it was not that good..
There have been other little things that have all added up to equal to me not being where i'd like as far as able to go run a mile/3K pr or feel confident enough this past month to really go after it in a race..
The biggest thing - Hills. Everywhere ! I guess i never realized how flat Indiana really was.. I'd go to Reston and the rolling hills seemed significant there .. now I visit and am relieved that I don' t have to climb up a mini mountain for my recovery days. . its a challenge because there aren't really any flat routes. Its beautiful out here and I love the terrain, but somedays with what I'm doing - higher mileage, lifting, and trying to increase the quality of workouts, i'm just not able to get as much out of my body as i'd like unless i can really use a chill recovery day to run within myself - flat and pretty slow compared to the UVA distance girls.
But i'm coming around !! I'm finally not getting lost driving to work and to the grocery store. I have no sense of direction, but it made it interesting :)
I've been averaging somewhere between high 60-low 80 mile weeks, 2 days of workouts, a long run (13-16miles), 2 lift days. Even if i'm not running killer times in the workouts or feeling super awesome, i know it will pay off, just like it did this past fall when things weren't so great.. i ended up running well when it mattered.
Another change has been my work schedule - i'm getting 6 days of 4-5 hour shifts . Not that much in volume, but for me 4 hours of added standing, climbing ladders, getting shoes etc can add to the wear. I love my new job at Ragged Mt Running Shop - nothing against Athletic Annex because i love that place . but they have done such an awesome job at making life financially easier and just welcome into their family - no joke. Mark and Cynthia (owners) are incredible and i have to give them so much credit for helping me make a smooth transition ! So anyone in the Cville area i would love to help find you shoes!!! My new roommates Erin and Tomika are really cool too - both training for the Trials - in 400 hurdles and triple jump. Our apartment is also a big luxury i've never imagined was possible - my own bathroom and a furnished bedroom , and this sweet computer lab i found today so i don't have to worry about my wireless working in my room. It really looks like a resort with the pool and everything .
I miss my friends in Wisconsin, and my teammates and coworkers back in Indiana.. but this move has been worth it and being able to see Alan practically every week- something i never thought would happen in a long time! i'll just have to place my trust in God that I can put all this hard work to some use by competing strong with all my heart and total appreciation for my health and this experience of competitive running at this level. I want to also mention this awesome girl Rachel Rose - whos a freshman recovering from stress fractures and hasn't been able to run in college yet.. hang in there !!! I wish everyone could meet her, i've never met such an enthusiastic upbeat person :)
I also want to mention 2 people. First my teammate John Poray's mom . Please keep her in your prayers as she was just diagnosed with brain cancer. It came really sudden and just makes you think about how life is such a gift. 2nd my good friend Tom Flowers. This guy has done so much for me and i was fortunate enough to meet him when i worked at my aunt's restaurant in Wisconsin the past 2 summers.. He is in the hospital for weeks now - having heart problems after a car accident and also could use some prayers.. Tom is pretty much my 2nd dad and i just wanted to put that out there because i know prayer is very powerful.
Gotta run.......................... i'll be better with updating this .
My next race - Pretty sure i'll be opening with the 3K at George Mason Invite - March 2.
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I LOVE WISCONSIN!
What a difference a day and 6 hours north can make! Yesterday i was
doing my workout in shorts on the gravel path after the snow had all
melted and dried up in Indianapolis and then today I wake up in
Wisconsin to see 35 mph winds blowing a half a foot of snow in barely
over 0 temps.. the run this morning was a short 4 miler and i'm
finishing my double tonight at the treadmill .
I did luck out last week though, the only big snowfall Indy got, I only
got a few inches of it during my morning workout before i flew to visit
VA for a few days - which had 0 snow !
One of the highlights was meeting up with Shauneen for a quality
workout at Burke Lake . (we did 5 x 3 min (90 jog); suppose to be 5k
pace, but we both agreed it was more like 3K effort). She's in grad
school and assistant coaching at Amherst but theres a possibility
she'll move back home after the trials, and she could be my permanent
training partner! that would be really great because we get along
really well, both run steeple with similar PRs and could use each other
not only on hard days but to make the recovery runs more enjoyable and
kept at an easier pace :)
I am in the process of moving to
VA, but for this next week I'll be home to visit the family for
Christmas. I picked perfect timing for the move because january is when
the snow and cold are usually the worst.
Since club nats,
i've gotten back into building in the miles, quality workouts and my
lifting. (The first lift day back i was sore for 4 days).
As
far as other workouts and runs, there's been something i could write
everyday, but i got Christmas presents to wrap and a nap to take, so
here's a sample from the most recent -
Saturday Dec 22 -
Total of "20 K" . Ran 25 min warm up with Krack (pronounced like Betty
Crocker or Crock Pot) . Didn't feel that great until i did some drills
and striders. (i wasn't sure if i'd even be able to start a workout
based on how i was feeling at work and during my easy runs the last few
days ) - but i ate a crap ton the night before and aparently that might
have been just what i needed.
I was along side the white river on a gravel trail. i did
this same 600 repeat workout (minus the 200's) last week and averaged
about 2:03 (fastest 1:57). That day it was snowing hard and the footing
was probably not as good. This time, the wind was with me and i had a
goal of doing 8 x600 in my goal pace of 2:05 - slower since the last
100m was uphill. But at the start i was flying and felt pretty good,
but too fast for 8 of them.. so i ended up doing 6 x 600 (w/ 600 rec
jog - 3.5 min). I hit 2:00, tried to slow down - 2:01, 2:00, 1:58,
1:58, 1:54. I went through the 400 in 74-73 range, but the last one was
71. . my legs were wobbling as i was driving up my last hill .
To make up for the 2 lost 6's i did 4 x 200 (no hill) with
200jog/rec 90 secs (i was hurting and could go no farther than the
shortest possible repeat distance - 200m) i hit 34, 33, 32, 31 . For
the cool down i did another 30 minutes.. after doing more drills to
loosen up i stretched at the house and drove to NIFS to get in a
quality lift session . (2 sets upper/lower plus 5 ab/back) end with 4 x
100+strides. I felt fast today!
I packed it up and
drove 7 hrs to wisconsin; i sat in traffic near chicago for sometime,
but got out to stretch and waited til i got home to do some handstands.
:) Now i'm about to go on my Run #2.. treadmill or blowing snow/icy
sidewalks/freezing temps. hmmm we'll see . i'm not afraid
of being cold, i just want to feel normal when i run, and when i wear
that many layers i can't really move that well.. it makes my power walk
stride turn into more of a xc ski shuffle.
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USA Club XC
Life's been getting a little busier now that Christmas is coming and I have a new chapter in life that I'm about to start.
About a month ago I made the decision to move to Charlottesville, VA.
I will be moving shortly after christmas and joining my friend Dawn
Cromer (another steepler)! I will still be competing for the Invaders
through the 2008 Olympic Trials.
This past weekend I had the opportunity to compete at US Club Champs in
Ohio. I had a mini taper that included no lifting, less miles, shorter
workouts and a day off for the week of the race - i was ready to fly!
The previous week I was still hammering away workouts and had 75 miles
in (about the average this season). But since I've been doing a good
job with recovering these last few months it had made the world of
difference and as far as I knew it felt like i was resting for weeks.
I had heard earlier in the week that Ohio was expecting some rain and
snow. I was extremely excited. With bad conditions it gives me that
much more confidence - especially for cross country where all that
matters is who comes across the line first! For some reason I do really
well in crappy mud. With my stride and my ability to steeple; I can
usually beat out the fast "pretty" runners (well have a better shot).
On Friday evening, we ran the course for our premeet and it was covered
in snow. I could see other people's faces trying to run and already
knew many people were already making excuses. Getting back to the
hotel, I did my drills and strides in the parking lot. My body had
never felt better before an important race :) For din I went with the
guys to Ruby Tuesdays; I had a huge hamburger (with a ton of ketchup-
my favorite on just about everything- today i had it with
breakfast, lunch and dinner).
Race day - The snow melted on most of the course, except for the
outsides - which was where i ran almost every step of the race. I made
the decision to stay wide and take my chances on lumpy ground covered
in snow instead of the mud slopped middle where everyone's tracks made
it super slow. I couldn't completely avoid it with the turns and with
going around the competition, but it made a huge difference to swing
wide.
My quads were a little sore from the premeet run on the snow the night before, but other than that - good to go.
My plan was to get out hard .. and then fight. My ultimate goal was a
top 10 finish, but i knew that this year there were dozens of girls who
i'd competed against in track and some had PR's almost minute faster in
the 5k. I knew that if i didn't get out, it was going to be much harder
to fight through the crowd.
When the gun went off I sprinted off to the front, but then kinda got
this feeling that i might be in the lead and sort of eased back for a
stride or two.. not the best move, and i'll learn from this and not be
afraid in the future.. At about 300m the course narrowed and I was in a
decent position in the 20's, but not quite up where I could avoid some
of the traffic. The first 1/2 mile was the sloppiest for me, because
there was no way else to go with some many bodies..
I was weaving in and out trying to catch my teammate Erin who was about 5 secs ahead of me at the mile..
My feet were completely frozen from the time the snow soaked them in
the warm up.. I felt a shock go through my body near the mile when I
couldn't avoid 3 icy puddles. Besides that, nothing was going to stop
me. About midrace I was near the 20th position and after 2 miles I
caught Erin. We ran together until the finish.
I got really excited despite the fatigue around the 4K mark; Just
realizing that I had less than 10 minutes time, and here I was in the
middle of a great race.. of course about a K later I was in horrible
pain, but at that point i asked God for strength and flashed back to my
workouts with the girls in Military park.. and all I had was about 3
minutes left of life until I cross the line..
The last straight had a slight uphill (not the best for me to be
passing people) and one girl went flying by as Erin was only a few
strides ahead.. I kicked hard and held off a pack behind me and
finished knowing i had done all i could to run my best.
I didn't hear any splits and didn't care on this course, but i was
surprised as my time of 21:19 (16th place) was only 15 secs off my PR
on the flattest course in perfect weather. The winner was Delilah
DiCrescenzo in 20:30- another steepler and only a few places ahead was
Amanda Lorenzen, another d3 steepler.
As I suspected I looked behind to see girls come through the shoot who in previous races I didn't have a chance to beat.
I ran my cooldown with Shauneen Garrahan (raced well considering that
she fell at about 200m!).. we cheered the guys on as I literally felt
like i had frozen iceblocks for feet. I had no feeling in them until i
got back to the hotel about 2.5 hours after they had froze.. I stayed
in the pool room to get warm and do some yoga. The funniest thing was
that I still had my uniform on and i only had 1 speck of mud on the
front of my jersey and a few dots on the back. Most of the people
looked like they went through a war and mud fight.
Here are some links to pictures of the race so you can get a better idea of the conditions -
http://www.columbusrunning.com/usatfxcpicsc.htm
http://www.sportzbizz.com/2007USATFClubs/openwomenweb/index.htm *these have some of the funniest race pics of me I've EVER seen.
RESULTS (25 of 234 finishers)
1 Delilah DiCrescenzo, 24, Conshohocken, PA 20:30.7
2 1 Julie Culley, 26, Baltimore, MD 20:32.7 Pacers Brooks A
3 Serena Ramsey, 25, Columbia, MO 20:40.9
4 Kathleen Trotter, 22, Palo Alto, CA 20:48.2 Peninsula D C- Brooks
5 2 Erin Dromgoole, 28, Brighton, MA 20:48.5 New Balance Boston
6 Allison Grace, 25, Blowing Rock, NC 20:51.8 Zap Fitness
7 3 Jessica Minty, 23, Boston, MA 20:57.5 New Balance Boston
8 4 Leigh Daniel, 29, Ashland, OH 20:58.4 Run Ohio Racing Team
9 Mary Duerbeck, 29, Henderson, NV 21:07.1
10 5 Tera Moody, 26, Boulder, CO 21:07.9 Boulder Run Co/adidas
11 Monica Joyce, 49, Ann Arbor, MI 21:10.1 Tortoise & Hare R C
12 6 Kristina Roth, 24, Raleigh, NC 21:13.7 Adidas Raleigh T C
13 7 Amanda Lorenzen, 24, Bloomington, IN 21:15.9 Team Indiana Elite
14 8 Carre Joyce, 26, Salt Lake City, UT 21:17.5 Wasatch Athletics
15 9 Erin Nehus, 26, Gallipolis, OH 21:19.1 Indiana Invaders
16 10 Julia Rudd, 24, Indianapolis, IN 21:19.4 Indiana Invaders
17 11 Jemissa Hess, 23, Raleigh, NC 21:21.2 Adidas Raleigh T C
18 12 Kasie Enman, 28, Huntington, VT 21:21.7 Boston Athletic Assn
19 13 Kara June, 25, San Luis Obispo, CA 21:25.2 Asics Aggie R C
20 14 Jennifer Donovan, 25, Brighton, MA 21:26.4 Boston Athletic Assn
21 15 Erin Moeller, 30, Cedar Rapids, IA 21:29.8 RunAblaze
22 16 Mariko Holbrook, 26, Medford, MA 21:32.3 Boston Athletic Assn
23 17 Alicia Valtin, 23, Lillington, NC 21:33.3 Adidas Raleigh T C
24 18 Alisha Williams, 25, Colorado Springs, CO 21:34.2 Boulder Run Co/adidas
25 Bethany Brewster, 27, Madison, WI 21:34.8 Wisconsin Runner R T
Our team would have had a good shot of getting in the top 5 until we
lost 2 of our top runners. :( Stephanie Dueringer had surgery
less than a week ago to get what they thought was a cyst in her knee
removed.. and Robyn Burns was in great shape until she got bronchitis
and walking phemonia early in the week. Alana and Shannon did a nice
job stepping up to compete and it was great to have a full team. I had
a blast and I'm going to meet with coach to make some plans to see if I
will run at US Cross in February.
The plan is to test my fitness on the indoor track; if i can run 9:25
in the 3K then its worth me taking a trip to California with my
teammate Erin. I'm going to need some extra speed because most likely
the weather will be nice and the course is similiar to a track .. it is
my goal someday to make a US Cross team.. but I want to run the race
only if i'm ready to really go after it, not just run to run it.
My first indoor track workout is tomorrow :) Today I had a nice 10 mile
run through the hobo trails and ended at the indoor track to do some
drills and strides and ab/back/arm strength exercises. Besides my usual
dull achy right hamstring, I was not sore after the race. I took good
care of myself by getting good rest and only had a mild celebration
Saturday night with a few drinks back in Indianapolis to say goodbye to
my coworker Thomas Fraser as he goes back to Ireland for Christmas.
Its back to the hard training, hard lifting and grinding the miles out.
This means I'll get to eat that much more and sleep that much better !
:)
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Good read
Really inspiring to me..
http://www.nyrr.org/races/pro/usa_distance/ryanhall.asp
i often have similiar thoughts that tie in my faith to running. I can definitely relate how he watched
the Passion the night before the Trials. I always try to remember the
pain Christ went through for my benefit when I am starting to hurt
really bad.. then it doesn't seem so tough because my pain is only
going to last maybe 20 minutes.. not hours on a cross and i once I see
the finish line (or the last 200 of any interval) it is all worth it!
And it goes both ways.. when I'm feeling amazing in a race or workout
or just an everyday run, I feel like its what God has made me to do.
Its such a gift and my last few months I'm taking it all in :)
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Feeling Fit
I've had another promising race and set of workouts since my last entry..
Over a week ago (Nov 18) I had my first cross country team experience
since I ran for UW-La Crosse at NCAA's in 2005. It had been a while,
and this got me thinking about why i love cross so much. I love the
steeple, but there is something so special about xc- i am trying to get
better at letting myself really run balls to the wall in track - but i
always seem to do better without the lap counters, the constant clock
in you face or the huge focus on hitting those exact splits. In XC i
love having the team to compete for, the varibles that make it tougher
- the rain, mud, hills, slop whatever.. and just knowing its a new
course and everyone has to face the same stuff on the same day. No
rankings, no focus on PRs.
I have been blessed with good health and even though i have choosen to
live a poor lifestyle and have put my working career to the
backburner.. i do not have any regrets. I would not choose another way
to go about my training.. for me to best i can be and give
me the best chance to continue on a steady road of improvement until I
make my first US Team, I don't think i could do it any other way. And I
no matter what level of competition i end up i will never forget the
fun i've had along the way.
I know i am not th most phscilyblessed with speed person out here and
i'm sure many others in my situation regardless of their love for the
sport would just make it a hobby.. but i'm not going to just put it 2nd
and be normal and be financially secure. . yes it would nice, but this
is what its going to take.. and this is the best way i can run - living
from check to check hoping i can get lucky and show up for a road race
with some prize money ..
This last race reminded me of why all the sacrifice in an everyday lifestyle and training is worth it .
At the GVH Invite, we ran a group of 5 girls.. i had the thought that
i'd be chasing down Erin, with Rob yn and Jess at my side.
The course was tough - it wasn't exactly a 6K but a little longer at 4.92 miles.
From doing the prerace the night before after a 10 hour road trip with
the team, I knew it was not going to be a fast time. The course started
in a soccer field running out about 200m .. i was running in second
behind Erin until we turned into about a 200m little uphill where i was
passed by a group- not caring knowing that i'd repass them all on the
downhill. We turned a corner into a long slight down straight - I was
back in 2nd place making some ground chasing Erin. At the mile I was
about a second behind in 5:47 on a small trail in some woods.
The course was so beautiful and the twisted trails from miles 1.5-3
were great to make the race fly by- i was just imagining myself back in
college in Hixon Forest doing a long repeat workout.. I could run like
that for every race of my life. Before the woods where we did 3
different loops, there was an extreme long steep (especially at first)
down hill that would be coming right back at us before the last 1/2
mile to the finish. It was about 600 or so meters and basically i just
free fell down the hill - where i passed Erin, took the lead and kept
it until the finish. Erin has been going through craziness in PT school
and she had been training for the 10,000m on the track - not really xc
ready. She ran a low 16 minute 3 mile road race near Halloween so I
know she is still fit, and i'm certain that this race course played to
my advantage with all the turns at hills (sort of like steeple where
you can't get in a real rhythm). . I also am looking back at my xc race
earlier this season where it was my first one and a shock to the
system. .
Anyways, I felt so strong throughout the race and had this renewed
strength coming into the final hill.. it didn't matter because i was
still practically walking at the top in front of the cheering crowd..
"But you looked real determined" someone said. haha.. I don't feel bad
because the guys were hurting too. I split something like 11:30's and
17's at the 3 mile . who knows. I know that a few of the guys on my
team split in the 5:50's from mile 3-4 with the hill! Another highlight
was when I turned a corner and flew into the woods - i crawled back
out.. earlier in the race I saw Erin grab onto a tree to help get
around the turn. :)
My time was 23:29 (course record !) and Erin was 2nd in 23:56..
Jess was our third runner in 10th (24's), then Robyn who had some
asthma problems and Steph wearing her Moto's with her IT band hurt for
5th in 12th. So we won which was awesome and a preview of what our team
will do (plus add 3 more runners) at Club Champs.
The rest of the day I did a longer cool down - didn't really feel like
i did an all out race- but this course was hard to really run all out
with all the turns and just the fatigue from the hill.. it felt like i
did a good repeat at the finish and once i got the lactic acid out from
the last mile, i'd be good to go again. I definitely credit my lifting
(doing squats, cleans, lunges, deadlifts) to my increased strength -
especially on hills and feeling like i can push off the ground better.
We had a 10 hour drive home which wasn't bad at all until we got back
to Indianapolis. My hamstrings which are chronically tight and achey
actually loosened up from the race and I didn't care how stupid I
looked at the rest stops doing my stretches, random drills or
handstands. (My teammates were making fun of me - bring it Harding !)
it was way past midnight, I had to work the next morning and i
was about to sleep until I was selected to help drive the rental
cars back home- the place was closed and we had to wait, and of course
i got hungry so i didn't get to bed until 2:30.. and that hurt me later
in the week; even though the day after my race i felt completely
fresh..
So of course I ran a little longer; and then Tuesday knowing I didn't
have a workout until Thursday - I pretty much ran hard for a good 6 of
my 10 miles. . Lifted, and I was toast on Wednesday! I flew to Virginia
and after a long day at the airport getting my bag, I drove down to
Charlottesville for a visit to check out the area.. Dawn Cromer took me
on a 9.5 miles through the hilly trails at a less than easy pace for my
fatigue, and there i was feeling the effects of travel, running and a
little low on sleep.. and all i could think about was my 3/4 marathon
workout the next day (best way to enjoy a big meal!).. but the good
news was that I had a week and Thanksgiving to spend with Alan :)
To be Continued....
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More workouts gone by.. a big race this weekend
So as far as the 5K on the track to pace the girls for 10K, I don't
even want to write about it. I was suppose to rabbit at least 4K and I
made it a mile. I will keep it brief because I've moved on! I felt
EXTREMELY fresh and fast and ready to go. It was a perfect day, i was
excited, not too nervous but not taking it any less than a race.
Then I blew it!
I did the warm up feeling good; doing the canal with Robin.. then we
did our strides/drills. The weather was ideal, not much wind, cooler,
but I was ready. Coach Harger had us talk about the plan about 5
minutes to the gun. The group of about 10 girls were to get out and get
position while Robin and I were to be on the outside to jump in after
200m..
I was feeling super springy and fast, so I I'd
better chill out and not get off like crazy.. bad thinking. i'm always
a slower person to start.. so I should have used this to my advantage.
I got off slow, and was way behind the girls in lane 3 or something and
then realized at 200m i had major ground to make up before I could get
out and rabbit. . I knew I'd get there, so started to move.. then at
300m I hear coach yell "Get off the track Rudd".. ok so that did it; i
sprinted to the front.. panicked and tightened up. then eventually
caught up, led with Steph D, basically redlined before it even
started.. i had no rhythm.. and if it was really going to be a
good time for me to PR in the 5k , i'd have to be in the zone.. I was
bench pressing the air and my arms were tight, i was discouraged and i
just stepped off at the mile, feeling the burn deep in my arms.. i had
no other choice, because the girls were on my heels and I was no way
going to make it another 2 miles!!!!
So over with that, I felt so
good like 2 minutes later.. i wanted to get out and do another harder
effort with some brains.. but it was too late. Coach told me to do some
diagnals . So i sprinted hard across the infield grass and jogged the
straights. Oh well.. lesson learned !!!!!!!
This week has continued to go well with the workouts.
On Monday I did 12 miles (double). i've been going to town on the foam
roller. This has helped a ton with my extremely tight hamstrings.
Tuesday - Morning run of 5K. Evening workout with Jess and Robyn. We
met at the Monon trail. We did 5 x mile averaging 5:44. Only one was
not 5:44; the 4th was 5:48, but we did a dead stop/turn around after a
slight down to go back up. The weather was cool, a little wind, but the
biggest thing was that the final 3 miles were PITCH DARK. we could see
a bike light or a far off street light coming towards us. I felt really
strong and didn't really hurt until the last 800's on the last 2.. and
those were both up a slight grade.. minimal but a mile in one direction
makes a difference.
To end the night I went to NIFS, did some more drills, Lifted (2 sets
lower/upper plus ab/back), and of course lastly 4 x 100m strides..
Wednesday - expected soreness.. yep, but not too stiff. Ran easy 8
miles, surprisingly enjoyable. The first 4 with my new housemate Matt
Krack (pronounced like the drug) to the river trails.. then back around
to run with some older guys who train for marathons.. They are pretty
much the locals who i always see running - I love it can how I can just
jump into it with them. Ended at the track to do about a mile of
barefoot running. Did some easy drills/stretch/foam roll.. then 5 sets
of upper/ab/back exercises. Work was a blast!!! I absolutely love
my job but I know that they don't always love me because I'm always
leaving to go visit Alan.
Thursday- Did 4.5 miles of morning run, felt good :) After work i took
an hour "nap" because I was bored and my bed is one of my favorite
place to be because its the only place I know how to truly relax.. I
just didn't want to sit around in anticipation for the wkout.
We had team practice from the house - a decent sized group of about 4
girls, 4 guys. We did the warm up together (i did a little too long;
about 28 minutes..) Then it was Laura (farley) - who runs for Indiana
Elite to do 10 x 500 on the most challenging nonstable, grass, tons of
turns, uphill into a down with a turn at the bottom SUPER Dark course.
No really it was a good workout, but the first 200 was into the wind,
and my eyes were watery and i couldn't see the part of the course where
I almost fell a couple times.. I was strong, but nothing spectacular.
We had 2 minute recovery between.. i felt ready to go before that, but
this was a challenge. The first 2 were slow, but the last 8 were solid
80 sec or faster thru the 400; with an average 1:39-40. Laura and I
were both hurting and looking forward to the finish. She was putting
some ground on me up the short hill; i was about a half second behind.
After my workout; a shorter cool down then to NIFS for a little
hurdles, plyos, 4 x 40 accels, strides and upper/ab/back. I didn't lift
twice this week because I lifted last Sunday and I have a race in 3
days .....
Today unfortunately was a day off - i have never felt so energetic and
not wanting to rest or feel any reason for it as today. I'll have to
remember that at the 2 mile when it starts to hurt.. how bad I wanted
that pain for just a little bit today ;) !
I got a massage tonight..
The race is GVH Invite - near Rochester, NY at an unknown course -
Finger Lakes Community College. We have 2 full rosters for men and
women. Erin will be leading the girls team, and I'm sure Robyn, Jess
and I will be able to race near each other.. We'll see!!
Steph D is a little hurt, but she's taking one for the team and going to get us to the win :)
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Best of Everything in my life - right now !
I say that in the title because its true. I am so blessed. Everything
seems to be falling together in the right place. I have the best
boyfriend i could ever ask for, I am healthy, I have a great job in
which I actually look forward to going to (Athletic Annex running
store) that pays just enough for me to get by and gives me the
flexibility to see Alan, I feel strong in my Faith, I've been able to
travel around, stress hasn't been getting to me, i've had the chance to
run with my teammates, my family (and friends) are awesome
and my running is going well!
i've been having some good solid training this last month, and finally some real results!
I mentioned in my last journal that I was doing a 4 mile road race.. It
was a high goal to run under 5:40 pace, but I went after it, and I
surprised myself with a 22:25 (9 seconds faster than last year - 5:36
pace).
I felt great; powerful like my legs were really under me, a
hundred times different than dragging my dead legged body with my
overstriding self in my last race.
The race was interesting
because the 2 I expected to show up to get my butt kicked did not.
(Collete Liss and Erin Nehus). Erin has a 10K coming up this Saturday
on the track where her and a solid group of girls are racing to hit the
Trials Standard (in which I will be pacing!)
On race morning I
loaded up on some strong coffee and I was glad I had been cutting back
on my year old addiction the past few weeks by drinking mostly decaf. I
was really feeling it and literally shaking at the start. After the
warm up - I saw Nicole Gliem (who recently took some down time - so
thats why it took her a while to cruise past me).. She has been doing
extremely well in the road races around the area the last year; and I
know she has run a low 16 minute 5K as well as getting 2nd place in the
Indy Mini half marathon. So i pretty much knew itd have a slim chance
if she was in good shape.
My teammates Jess, Robyn and I ran
together along with a pack of middle school boys for the first 3/4 to
mile.. I sort of took off shortly before the mile and felt like i was
on cruise control until mile 3..
I split 5:29, 5:31, 5:39 (there
was some incline), and my last mile I faded with a 5:44. I have no
regrets and am glad I took the risk instead of sitting back. I was
leading until Nicole passed me with about 3/4 miles to go. She looked
really strong and I was just hanging on.. Mentally I was strong, i just
didn't have the strength to get there yet. It went by quick, but the
last 400 was painful.. a guy whom i'm sure i met but forgot his name,
pulled up to me the last K and encouraged me to go with him to chase
the big pack of guys and Nicole.. mostly masters men and one middle sc
hool kid. There was no chance. But I held off he girls behind me .. A
Russian lady from Ohio who had previously ran 1:57 in the 800, but in
more recent years a 2:41 marathon. Then Robyn was about 12 secs behind,
and Jess right behind her.
It was a good day for me, but
obviously tragic for the running community with the loss of Ryan Shay.
I heard about news while we were waiting at the awards ceremony. I
called Alan since he was in New York watching the Trials and he was
shocked and hadn't even heard about it.
That afternoon I got
on a plane to meet Alan in New York City to be his date for the Runners
World Heroes Banquet. Talk about inspiration. I don't think I'll ever
complain again about having a bad day during a run. . well maybe not,
but I'd like to keep the stories I heard in my memory to know how
blessed I am to have my ability and these opportunities. It was great
to celebrate sitting at a table with the Halls, but it was all
overshadowed by the recent tragedy. My prayers have been going out to
Alicia and the Ryan Shay's family. . it is so unfair, but all we can do
in situations like this is trust and rely on God, because He will take
care of us and wants what is ultimately best for us.
- - - - - - - - - - - - - - - - - - - - - - - -
4 mile race in 13 hours
I've had at least 2 solid weeks of training; 5 good workouts in a row,
with decent recovery days and solid long runs; while backing off a
little on the heavy lifting, but still keeping up the drills, plyos and
strides. With that i've gotten lots of confidence back.
So tonight I am just relaxing, I'm packed up for New York.. I'm getting
on a plane to go to a banquet later on Saturday night (unfortunately
the Trials will be over) but i've planned my racing months ago (Jump
the Gun in Indianapolis) - and I need this to see where I'm at.
Last year I ran 22:34 with what seems to be similiar conditions ( a little wind, cold).
Tomorrow I want to get out under 5:40 and push it like a 5K.
If I can come close to 5:40 pace, I'll be happy.. I need to get out and
test my self.. I'm rested up and ready for a challenge. :)
We'll see if i can tough it up!
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A Little More of an Update - number TWO
I don't know if i mentioned it, but i had some high 70 mile weeks then
2 in a row at 86.. Then came last week - when Coach and I sat down to
sort of rethink my workouts and mileage. So thankfully last week with a
day off I hit 60's and this week will be a 7 day total in the upper
60's.
Week of Oct 15-21
Monday - AM run of 33 minutes with Alan on the bike in Oshkosh. not bad, not great. (upper body/ab/lower exercises)
PM run of 58 minutes. Started with my little bro Eric's high school cc
team. I ran loops around the hill and talked to the coach who showed me
a measured 1000m loop i'd use for Tuesday's practice. Strides (4x100m)
. *Last night in Wisconsin
Tuesday - AM workout - (nothing too big, just easing back into things
hoping to recover enough to really push each time and gain from them
from this point on).
Warm up 26 min (plus drills/strides) - At GARBAGE hill loop (includes
slight hill in trainers) on cold wet grass - 4 x 1000m (3:42, 3:42,
3:41, 3:36) w/ 3 min recovery jog. Cool down 16 minutes; Lift (1
set lower, 2 sets upper, plus abs/back) at my high school. End with 4 x
100m strides.
Great day - Legs are coming around - not 100% but able to push it. Very
tight on the warm up but good once I got loosened up. This was also a
first where my form felt strong- no upper body tension from the start.
(often times I tense up in practice at the start of workouts.. don't
get it because i don't do that in races w/ same warm up routine??)
Left in the afternoon for the fastest 8 hour drive to INDY
with Alan to keep me occupied. I honestly could have kept driving
straight to Mexico. And I have been known to be the worst traveler in
cars in history (i get crazy when i have to sit so long!) I think
having a workout helped keep me calm.
Wednesday - AM Run 52 minutes (6 miles w/ jesse, then finished at the
track with a few barefoot loops on the infield.) WOW the weather was so
warm again! Did some drills and upper/ab/back exercises at nifs.
I felt OK, definitely sore in the hips/legs (most likely from the
travel). LONG NAP in the afternoon.
Alan would NOT wake me up because he knows how i've been slacking on
getting quality rest lately.
PM Run 22:03 (no more!) I promised I wouldn't go longer because I'm
always adding an extra mile or an extra 10 minutes every now and then,
and thats the last thing I need right now. End with 4 x 100m strides.
Of course i felt better on my 2nd run. You always do.
Took Alan out to experience real Ethiopian food. We
waited way too long for dinner so it was exactly like the Ethiopians
would eat.. . STARVING. and you use your hands, which makes sense,
because you don't want to waste time getting it into your mouth.
Thursday - AM - off (WOO HOO!) got a quality much needed leg massage and said Good bye and dropped Alan off at the airport :(
PM -
Workout at Military park - Warm up 24 minutes (with the girls!),
drills/strides. Nothing too tough planned; coach wants me to get some
confidence and keep the volume down. My goal was to hit 1:46 for 500's.
I knew I'd be faster. I love this course to do repeats on.. it gets me
into the cross country/steeple mindset with all the roots and turns. (I
actually imagine different parts of a 400 as if I'm going over a
barrier - it gets me going a lot faster and I enjoy it much more!)
Stats - 6 x 500m (1:43, 1:38, 1:36, 1:37 - where i almost
collided with jesse, 1:35, 1:33). with 2 minute jog bw. Cool down 25
minutes. NIFS - Lift (1 set lower, 2 upper, abs, back) end with 4
x 100m strides.
Wow that felt awesome. I really lucked out because it there was some
wind and it was behind me around the 200-350 mark.. But i felt like i
was flying and really using my legs to get some speed going. Last week
I was running the same path doing 400's in the 76 range. Today for all
but the first I was hitting that spot in 73. Coach had to remind me to
chill on my cool down because i was feeling so good.
FRIDAY - work in the AM. then PM Run 55 minutes plus drills, upper/ab/back exercises.
I found a cc course in the woods of the local high school ! Not
horrible but definitely tight and sore. I need to start getting back
into my yoga/intense stretching routine. The foam roller is usually
what takes care of me during work when things aren't busy.
I went to the GLVC pre conference banquet . I should have ate more
earlier. DANG I was Starving !!!! (the good news is during times like
these that i'm using the extra 6 pounds I put on from my summer break);
but my legs really could have used more than just a powerbar
immediately after the run.
SATURDAY - AM Run 72 minutes plus drills and 4 x 100m strides. (10 miles)
Did a loop around the river and Hobo to keep it soft. I felt good
some parts, and others my legs felt like they didn't have anything to
push them with.. the muscles were WAY too tight. I swear I foam rolled
3 different times for about 10 minutes and I could go do it again. Work
was an 8 hour shift, and i'm just resting up instead of going out. . I
had enough fun earlier this week :)
Sunday - I CAN SLEEP IN!!!!!!!!!!!!! Will be a longer run w/ the ladies
followed by a mini plyo/drill/strides session and some upper/ab/back
exercises. then RELAX - - NO WORK!
My next upcoming race is JUMP THE GUN (4 miles on the roads) on November 3.
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A little UPDATE number ONE.
Its been a great week + since i've been on here. Not necessarily the
best race result at the UW-L Home meet, but i can't complain about a
single other thing.
I don't know how to structure this , but i'll just start throwing things out there.
Oct 12 - Drove to La Crosse with Alan (3 hours from oshkosh). I met my
girl Nikki at the course to do some premeet action . We ran about 30
minutes . I felt GOOD. I was a little scared because my adrenaline was
going for about 48 hours before the gun went off for the race. I
couldn't help it. I was back home !!! I stayed at Conner's for the
night. HANDS DOWN BEST HOSPITALITY EVER for alan and I !
Oct
13 - RACE DAY. I didn't get to officially enter so there are no results
to prove my awesomeness (sarcastic here!!) But that doesn't mean I
didn't come with a team. The unattatched smily face box in front of the
big pole had the competitors of Brooke Ferguson, Nikki Cahen, Ariel
Perkins, a girl i never met, and Me. I'm thinking we would have been
close for the team title. Even in our old age.
The weather
was perfect. About 60 degrees, sunny, not much wind. The only not so
great element was the sloppy bog at the bottom of the course (around 2
miles) and of course the Hill. I've had 2 kind of races here at Tori.
Good ones where I magically make it up the hill and Painful ones which
I want anything but have to run another stretch after the 4K mark. On
this particular day, I got lucky with race number 2 kind; the sucky one
where the hill feels very unmagical and i hobble up then hope to just
not be passed as i think of all the much better things i could be doing
other than this race.
I warmed up with a 20 minuter,
watching the guys race. Then it was some strides and drills (limited
because I locked my water bottle in the portopotty and had to retrieve
it). I felt terrible in the warm up, which I considered a good thing,
because last race I felt effortless, and the race was anything but
that. I was confident going in that I could go for the win. I knew I
would not have the advantage with the fact that my legs had only been
feeling "normal" the past 2 days. But it was such a good feeling that I
almost forgot about how the crippled dead leg me was probably not
completely healed. Or the fact that my workouts were pretty limited
compared to my past shape at this point of the season.
The
gun went off and I got out to the front. I led with a small pack for a
loop, then thought, Oh well i feel pretty good, but maybe i should just
back off and sit behind them since the race was long.. so i tucked in
behind and noticed the pace back down.. looking back i should have just
ran my race. I felt my stride go into more of a shuffle, and i wasn't
as aggressive from that point on.. and I started to feel it early - as
we rounded the 2nd small loop (i didn't remember the mile, but i guess
i went thru in 5:47).. we headed down a rough terrain hill.. Usually I
dominate downhills. At this point, the girls were already making some
ground on me, and i don't know what i was thinking other than , "Dang
this hurts and i have more than 2 miles to go and up that hill". I lost
contact there and never got it back.
When we went into the
bog, i was sitting in 5th.. i thought, ok i'll come back as soon as the
ground is stable.. nope, another little girl passed me and I was not
feeling any better. . I tried to survive and maintain my place from
that point on.. The hill came and my legs were feeling like they had
weights and I could not get them to run normal.
Alan
was waiting at the top, and he told me later, he knew i'd be so
disappointed.. I finished in 6th holding off a pack of girls behind me;
the worst part was that i ran 22:28 (winner in 21:45) which was over 50
seconds slower than i had in 2005..
It wasn't that i was 50
seconds out of shape.. its just that i was not mentally prepared for
such a challenge and for this to be my first cc race in the middle of a
not so great training cycle. Then the fact that when I won the race 2
years ago, I was in SO much hurt, but I pushed beyond what i ever
thought just so determined to win.. I was behind for most of that race,
but once I got to the hill - it was only a race between me and one
other girl. This race I felt so far back that I gave up any hope for
the win .. but its something i need to work on and I appreciated the
opportunity and experience of the race. Nikki did have a huge PR, and I
had a blast being back in La Crosse with so many fans still cheering me
on.
The cool down was painful - i only did 28 minutes (suppose to be a
longer mileage run). Dang hamstrings! Alan and I hung out with all the
young kids at the cc party until we left at midnight to drive to find a
hotel (we could not have slept at the party house) .. we had a
Packer/Skins game to attend the next morning. :)
Sunday was
my day off. Just tailgating and sitting in the cold rain watching
football with Alan and the fam. SO MUCH FUN ! (and my first day off
since i had been sick over a month ago) - this better help! (and i
found out later that I did, along with a backing down of miles).
More in a bit...... break for a bowl of cereal (the best snack EVER).
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Back home in WIS!!!!!!!
OK, so i'll try to come on here to post journals when i have the time .. :) thanks for the feedback, i don't care if anyone wants to say anything negative, that'd be helpful too.
I made it to Wisconsin driving from Indianapolis tonight. This morning I ran an easy 5 miles to recover from my once again dead legs.. and then after 4 hours of driving stopped at a gas station outside of Racine to run another 20 some minutes. It actually felt SO good. The weather went from 90 degrees to 45 and rainy within 24 hours. it was awesome and making a big difference .
I only did one quality workout this week before my xc debut at the UW-L home meet Saturday.. i have a 3 man team - It will be me with my best friend Nikki Cahen and Brooke Ferguson (originally competed at Wartburg - now assistant coach at La Crosse). We still have to figure out the uni's.. but its ON ! ! !
Yesterdays workout was rough. my legs felt dead STILL feeling it after my long run on Saturday (don't remember if i posted it - did 17 miles, plus lift, then strides.. then work ALL DAY. I felt pretty good doing it all - its just always the next day.
Monday I had an easy 10- (suppose to double up for 12- but couldn't with a late work schedule). The humidity and heat made it feel much longer.. and there was nothing 'easy' about it. i ended that one at the track to do my session of drills/plyos/fast strides (40m) and long (110m) strides. Then just 5 different exercises of upper body, ab and back exercises (15 total). I've also been making it a habit to get back into the ice bath. The problem is that when its so warm, i can never get it cold enough with the hose water and the ice i have available.. (yeah i know i should go to the gas station = more work sorry).
So Tuesday I met for my 2nd run at Derby Hill (goes around a golf course). I had company - of Robyn Burns - who is in KICK BUTT shape (ran 36:30 in the blazing heat for her 10K on Sunday)- i ran that race last year in 30:16, much better conditions.. I didn't run it because i'm not race ready - and needed some time to get the miles in and stuff..
I did 5 miles in the morning, felt ok, but can't tell when its morning.. then after work (I showed up at work 2 hours too early - which got me down for a minute thinking about the sleep i could have used.. until my coworker Mary "Momma" Sheilds - duh duh da! = Saved the day, giving me some bubble wrap as a bed, a nice big T Shirt as a blanket, and then I found some fleece pants on the sale rack for my pillow - and hid out in the dressing room to take my nap as I could hear customers coming and going. (don't worry I locked it - its a walk in!) .
For the workout I got my butt handed to me - i had NOTHING. It really felt like I have millions of dead muscle fibers that are clogging my legs and making them weigh a ton. I don't feel out of shape - just really really dead legs that make me feel almost handicapped. So i'm not down about it but just know i'll be straight when i cut back my miles and get to the point where i can catch up and recover (like the next few days - coach reduced the volume/no other workout).
We did a 'sub tempo' - not race pace (but felt like it even though i was going like 6 minute pace). Warm up 5-6K, a few strides.. 3 x 4 min / 2 min rec jog.. 3 x 3 min / 90 sec rec jog. 3K cool down.
Enough about that. I need my sleep! Tomorrow I am doing a fake workout - regular warm up and cool down - but only strides/drills for the hard part. Then i'm driving to pick up Alan at the Milwaukee Airport for an awesome week. CAN'T WAIT!!!!!!!!!!!!!!!!!!!!
- - - - - - - - - - - - - - - - - - - - - - - -
I'm Back - Sort of kind of?
Its been a while since i've updated this.. I'm sorry to any die hard
Julia Rudd fans. Oh yeah, I guess that means theres no one to apologize
to.. haha .
I am debating if i should get back into the journals...... any feedback or interest and then i'll decide.
Currently I've been increasing the miles over the past few months..
legs had been dead for about 2 weeks, but now they are back (!!!
FINALLY!!!) after spending the last week with Alan, first to watch him
win the 5th Avenue Mile (flotrack had some good coverage) in New York,
and then just relaxing/running in Reston, VA. I arrived back in Indy
last night.
Tonight I got in 10 x 400m (w/ 3 min jog) - in military park (grass,
some bumps, turns) ALONE . AGAIN. (the team has been kind of separated
since i've been back this Fall to Indianapolis. The weather was
beautiful. I wanted to hit 80 secs . Actual times -
79,78,77,76,76,76,76,76,76,73. I did a 3 mile warm up, 2 mile cool
down.. then ended at NIFS to do some upper body/ab/low back exercises
(saving the lift for Sat because it got LATE).. ran home. With a 5 +
mile morning run i think i had at least 16 miles. I ate LOTS (still
eating. Mmm cereal and M&M's) and did an ice bath.
To get motivated for my solo workout I had to watch my RUN LIKE HELL
dvd.. just the trailor gets me going . i've done ONE workout with
somebody since I have been back in Indy (when Robin kicked my butt on 8
x800 in the pouring rain/thunder averaging 2:40-50 ..) well I hung on
and she was about 2-3 secs ahead, but still handed it to me.. that was
when the legs were dead.. but they gradually came back to me over the weekend in Central Park ..
first day ran my 2nd run of the day with Lindsey Gallo, the next day
ran with literally HUNDREDS of people jogging along the reservoir
training for the upcoming marathon, then after Alan trying to get a
hold of Fam, the next morning I randomly saw him running the same loop
as me in reverse.. even better the next day randomly saw the Hansons,
and ran with the guys for a mile or so - Pat Rizzo was only in New York
because he heard I was going to be there . ;) It was also convenient
that he could get in his 16 mile marathon simulation run.
What's next -- My boyfriend Alan and I will be traveling to Wisconsin.
I will be racing unattached in the Tori Neubauer Invite (UW-La Crosse
home meet) in less than 2 weeks.
Please leave any comments so i can see if anyone read a word of this !
- - - - - - - - - - - - - - - - - - - - - - - -
USA Steeple
I made it to the meet.. i didn't make it to finals but i was close. I
came in ranked 24th and I finished 15th, only 2 seconds away from
finals and with a 3 second PR. Shoulda, coulda, woulda, but if i knew
how to close my last lap and didn't spazz out, I could have easily ran
a 10:12. Up until that point, I have no complaints!
I had a BLAST competing. I guess it helped to have it on my home track
at IUPUI where I've done just about every outdoor workout - I could
hear people yelling my name all around the entire track.
Thursday, JUNE 21
That morning I got up and did a quick 10 minute jog to loosen up. I was
a little nervous because my stomach was not doing so hot from the
moment I woke up. I went out to dinner at Palomino with Alan and his
masseuse Jodi. I really shouldn't have had the greek salad, but what
can you do.
Before my warm up I called my mom and we prayed together, and I felt much more at ease and excited to race.
It was nice to have Mark and Jacob Kozman to talk to before the race.
Jacob told us a story about how a teammate pinned his race number thru
the layer of skin on his back at the Olympic Trials and he didn't even
notice until it felt kinda tight. I was laughing and that was the
perfect thing I needed to hear to keep me from my dreaded nerves. I did
my usual warm up loop on the canal - and since it was really hot, I ran
through a bunch of sprinklers to stay cool. I felt like I was made to
run, there was no effort and I was just enjoying the moment. I did my
drills, strides and run thru's on the grass.. and then got ready to go
in the 2nd heat of the prelims. It was so hot and the race was at 4pm,
so that would definitely going to be a factor. (Alan told me the temp
on the bank said 101 degrees on his way over to the track!) I dunked my
head in the icebath a few times to help. David also saved the day and
got me some Endurance Gatorade b/c I can always use the extra
electrolytes :)
The first heat was pretty fast, but i
expected it to be that way since this year the competition was a lot
deeper and there were a lot more competitors at the meet. I just
planned to race it like it was a final and I assumed I'd have to PR to
make it to Saturday's race.
I hadn't raced with the steeple
with an outside pit since my sophomore year in college, but I was
mentally prepared and knew some reference splits for 10:10 pace just to
give me an idea of what pace i was on. I was ahead of that pace for the
most part and feeling really good running in the middle 7-8th position.
I felt smooth over the barriers and all was going well until about 2 to
go, i just felt like the heat was overbearing, and i don't think i did
a great job focusing on attacking the jumps the last lap. I was near
Lorenzen until that point - who ended up running 10:08 (Click HERE
to watch my race) - and you'll notice i just disappear from sight at
that point. Shauneen came back to me later in the race and I ended up
beating her by a second, but she was recovering from an illness and
definitely wasn't feeling that great.
I was 7th in my heat
(10:15), but the first race was faster so 8 made it from that one , and
only 6 from ours. The cool down I ran 24 minutes and got in the
icebath. I didn't know that I was the first one out of finals until
about an hour after my race seeing the results.
Heat 1 Preliminaries (Thursday)
1 Jennifer Barringer Colorado 9:57.77Q
2 Liz Wort Duke 9:58.13Q
3 Lisa Galaviz Nike 9:58.47Q
4 Kristin Anderson Nike 9:58.58Q
5 Kara June Asics Aggies 9:58.88q
6 Lindsey Anderson Nike 9:59.11q
7 Dawn Cromer Brooks 10:04.00q
8 Brianna Dahm Oregon TC 10:13.72q
9 Brittany Somers Adams State College 10:23.33
10 'A Havahla Haynes Wisconsin 10:27.05
11 Jane Rudkin Team XO 10:30.79
12 Bethany Nickless U C S B 10:37.29
13 Lesley Higgins New York A C 10:41.68
14 Arianne Field unattached 10:42.93
Heat 2 Preliminaries
1 Anna Willard Nike 10:04.88Q
2 Carrie Messner-Vickers Asics 10:05.11Q
3 Desiraye Osburn New Balance 10:05.40Q
4 Kelly Strong Asics 10:05.83Q
5 Bridget Franek Penn State 10:06.33q
6 Amanda Lorenzen unattached 10:08.06q
7 Julia Rudd Indiana Invaders 10:15.76
8 Shauneen Garrahan unattached 10:16.52
9 Brooke Bennett unattached 10:23.74
10 Tsehaye Dagnachew Charlotte 10:28.35
11 Sarah Madebach Georgia 10:37.93
12 Elena Linn Georgia Tech 11:00.75
-- Kathryn Andersen B Y U DNS Finals (Saturday)
1 Jennifer Barringer Colorado 9:34.64M
2 Anna Willard Nike 9:34.72M
3 Lindsey Anderson Nike 9:40.74
4 Lisa Galaviz Nike 9:43.54
5 Desiraye Osburn New Balance 9:47.24
6 Liz Wort Duke 9:53.20
7 Kristin Anderson Nike 9:53.95
8 Kelly Strong Asics 9:53.99
9 Kara June Asics Aggies 9:59.91
10 Amanda Lorenzen unattached 10:01.82
11 Dawn Cromer Brooks 10:03.23
12 Bridget Franek Penn State 10:10.36
13 Carrie Messner-Vickers Asics 10:15.07
14 Brianna Dahm Oregon TC 10:17.45
Congrats to Alan winning his 3rd US title in record time in the 1500 -
i was never so nervous to watch, but confident that he'd do well. This
was such an exciting race so if you didn't see it watch it NOW!! Click HERE for a link to his race.
It was also great to see Mark Wiczorek make it to the semi finals in
the 800.. and I just want to encourage him to keep racing now that he's
done with college- he's got so much potential!!!!!!!!!!!!!
I also want to say a special thanks to Terry Fletcher - who has helped
me with massage and mental imagery and just his support to the Indiana
Invaders. He's a great guy and he was also there to give athletes
massages! Click HERE
for pictures of my race taken by Terry. Oh and that white string is
part of my shorts - i was hoping that wouldn't happen and the only day
it does is the biggest meet I've ever ran in!
I'm racing the
1500 tonight at IU. We'll see if I can get a PR (a 4:36 would be
great!)- maybe 2 (if i go thru the 800 under 2:27). Saturday will be my
last race on the track this season in the 5k.
- - - - - - - - - - - - - - - - - - - - - - - -
USATF this WEEK!!
My coach just informed me that its official that I'm racing the
steeple! I really didn't think I had a chance with my less than
spectacular time of 10:18. Official entries were just posted on the meet website. Since I had the "B" standard, i had to wait to see who declared, and right now I am the 24th entry.
Lately life has been crazy busy, but I'm enjoying it!
I'm cutting back on high mileage and just getting more quality in
workouts. I am still getting in my weight routine 2-3 times a week, but
nothing to make me sore or fatigued.
Last week I had another
opportunity to visit Alan in Restin, VA. I flew in on Tuesday (June 12)
after a short workout in the morning (3 x 600 w/ 4 barriers per lap at
1:58, 2 min jog, then 3 x 400m 76, 75, 74 w/ barriers, 90 sec jog b/w).
I ended with some barrier run thru's focusing on the "attack". I was
feeling a little worn down after my race on Saturday, which was a
first. Late that night after my race my head was pounding and just felt
i didn't do the best job with getting a quality meal in, along with
running around crazy cheering for all the races. We left Michigan early
the next morning and I was ready to take a long nap on Sunday before
the run, but Coach wanted me to run w/ Victoria (easy 55 min) before
she left on the plane, and ever since that, I just felt less than my
best.
Monday I had an easy 10K with the girls on the hobo
trails, and that led to my workout on Tuesday before my trip. We
planned the visit a while back, since Alan will be out of the country
most of summer, and its a quick flight (only about 2 hours) from Indy.
It was like a mini vacation in the middle of the week, but nothing that
will take us out of our regular routines - eat, sleep, run and relax !
On Tuesday I had planned to do an easy 5K later in the evening after my
flight, but I took a much needed nap instead. After some yoga, Alan
took me to eat with the girls on the team and his friend Joe. YUM!!
Wednesday 6/13-
Early run on the W&OD trails - 58 minutes with Samia, Keira and
Michelle Lilienthal (came up for a team visit). I felt ok, not great.
If I would have started at a slower pace, i'm sure i'd be fine, but
these girls are a step ahead of me, and as much as I hate to admit-
their easy pace is faster than mine. I got in some drills, yoga and
after a lazy afternoon did some lifting (just my usual strength session
of pullups, pushups, dips, some abs, etc.. maybe a few body weight
exercises for lower). I benched for the first time in over a year, and
I had 15 pounds on each side of the bar without a problem for 3 x 12
sets. That's about 5 pounds more than my usual in the past.
Alan and I met his parents at his brother Chris's h.s. graduation.. we
ran to the car (barefoot vs. Alan in sandals- i win!) so we could make
it in time for my surprise hour massage!! Dinner was good, even though
we were mistaken for being 19.
Thursday 6/14-
Morning run at the trails again - 38 minutes solo to keep it chill.
Added some strides. Felt better, not the best. Took another long nap
while Alan did his 2nd run. Then it was back to the airport after some
shopping . I didn't want to leave!!! I ate more than usual this day to
try to get myself back to full strength.
Friday 6/15-
hot sunny day in Indy. Ran 55 minutes total - after a 20 minute run
around the zoo area, I went to the track to do an easy 3K on the track
to visualize my race. I ended with some drills and run thru's, then
doing another 18 minutes before getting back to the house. I finally
felt like me again - strong and recovered!!! A bunch of my teammates
went to race in Bloomington for a last chance at USA's. Mark
(Wieczorek) - who came up again to sleep on our couch for a week- won
the 800 (1:48.2) close to his best time of 1:48.07. We found out today
that he also qualified for USA's as well!!
Saturday 6/16-
Slept in for some stupid reason. Usually we have team practice at 8:30,
but since most people raced, I was lazy and didn't get out to do my
workout (alone) until 10:30am. By that time the sun was blazing and the
temp was in the high 80's. My goal was to run a fast 1000, 800, 600 and
400. After about 1 lap of my 1000, i knew it would be nothing less than
race effort that would get me to the finish line. I don't know if it
was my hydration status from the heat, or what, but I was not feeling
it. I ended up cutting this one short only because I knew I didn't want
to be in the hole these next couple days when the focus is feeling
fresh and ready to run my fastest steeple yet. If this workout would
have been a key to my success in the next 2-3 weeks, I would have most
likely staggered thru it (and probably collapsed on the track). But
with it being this late in the season, I wanted to have something left
to bring me to confidence and optimal recovery for this coming week at
USA's.
My workout - Warm up 6K, drills, strides..
1000m - 3:07 (out too hard the first 300 on all.. thru the 8 in 3:30; upper body very tight and fatigued), 4:30 rec
2 x 400m - 71, 68 (decided on 400's after about 300m into what was suppose to be an 8). 2 min rec
2 x 200m- 33, 32 . 1 min rec jog between.. Then ran easy 4 minutes on infield barefoot..
6 x diagnals (strides followed by short jog on straight.. ok i'll admit
i had to walk for some of the straights. It was hot!!!). Longer cool
down of 8K in the hobo trails. My heart was kind of hurting. Does that
mean I was overheating? Did an easy lift before a short work shift at
the Annex.
That night I stayed in while most of my teammates
went out. Mark and I hung out, watched a movie and played some games. I
ate a decent sized steak compliments of the neighbors. I honestly felt
a little drunk- out of it, but i remembered later that I get that way
if I have too much protein at once. (It usually happens with protein
recovery drinks). Before ending short after a little argument, I was
beating Mark very badly in Scrabble. Got to bed early because I was
dang tired!!!!
Sunday 6/17-
DAY OFF. Worked, iced, did some yoga and abs. NO run. Just took the day
to go to church and relax, and it was convenient that I finally a got a
real day of rest on a Sunday. I have to give thanks to God who has
given me all these blessings!! :)
Monday 6/18-
in the AM run 25 minutes plus drills. Not feeling the best, not the
worst. legs just a little lazy to start up. It was hot again! - - work
5 hours, followed by nap time!
PM quick workout at the USATF venue (just like any other workout i do).
Warm up 18 minutes with the girls still shaking off the late nap.
Drills, strides (feeling FAST), and run thru's.
5 x 300m (w/ 2 barriers at "race pace" - exceeded that, but I was
excited). 2 minutes recovery which wasn't really needed.
59.1 56.8 55.5 55.8 56.2
Ran a few more run thru's, talked strategy and did 3 practice water
jumps. I should have brought my spikes! Did a short cool down of 2
miles and skipped the lift, just stretch and ice bath.
Just 2 more easy runs before its race day :)
Good luck to everyone
competing this week! I can't wait to see Alan and of course some old
friends - Wags, Nikki & the legendary John Smith (nominated me on
his facebook photo album of "Personal Heroes" AND has the same bday as
me).
- - - - - - - - - - - - - - - - - - - - - - - -
Sub 10:20 is a start!
I finally ran a real PR this weekend at the Saturn Midwest Distance
Solution (Hanson's meet at Hillsdale). Our team drove up that morning
(3 hours) and I settled in the dorms with Victoria Martinez (who had
been visiting the team the past week - a NCAA D2 Champ from Adam's
State).
This week I had been working on the mental side of
racing with Terry Fletcher (our team message guy). I had done some
visualization the past few days and even ran 7.5 laps on the track as
part of my premeet the day before just imagining myself smooth over the
barriers. It should not even be a concern for me since my legs are so
long and these are set so low. I also have no problem going over with
the left or right.
The problem just started a few years ago
and its been this reoccuring theme that I start hesitating and get into
a bad rhythm that pretty much ruins my race. I came up with a trigger
to remind myself to snap out of it and attack the barriers.. that way i
can actually put my good training and fitness to use and just race! So
anyways, with that strategy in mind, there was some major
improvements.. but i still was a little cautious thruout this race. I
just didn't want to go out crazy hard and blow up completely..
I was entered as the 6th runner - with the slowest time, but with the
confidence that I would not be finishing there. It was exciting because
it was the first race since my last steeple in college (NCAA Outdoor
06) that I was racing Amanda Lorenzen (Kuca) and Shauneen Garrahan.
Ever since 2004, it has always been a close race between us at
Nationals & each of us at one point held the NCAA III record (overall and meet record).
Here's a little NCAA history:
2004 1. Rudd 2. Garrahan 6. Kuca
2005 1. Garrahan 2. Kuca 3. Rudd
2006 1. Kuca 3. Rudd 4. Garrahan
The
weather was perfect as I did my warm up of 2 miles with Dawn Cromer
(formerly Cleary of Brooks). I remember her way back from 2002 when I
saw her race at USA's. We met earlier in the dorm, and figured we'd
warm up together to keep the pace from going out of control (can be a
problem for me when the adrenaline is going). For some reason my
morning shake out felt great, but I actually did not feel too good
during the warmup.. This was a first in a long time. I wasn't too
worried though because I know that means nothing when the gun goes off.
I just made sure to drink a lot when I got back to the track, because
the sun was still keeping the temp pretty warm.
I got a
chance to say a quick prayer (to control my nerves!!) with Shauneen -
who came all the way from Amherst to run for a last chance shot at the
"A" standard (sub 10:13), which she barely missed at NCAA's 2 weeks
before. I felt pretty good doing strides and run thru's. I actually
loved the fact that there was a bit more pressure, as it could have
been my last steeple of the season, just to give me that extra
incentive to stay on pace for my goal of 10:15.
The race
started off with Dawn and Amanda Lorenzen taking the lead with a quick
pace on the first lap. The rest of the field followed close by as I
appeared to have fallen off the back. I wanted to stay somewhat relaxed
and I wasn't worried because i was ahead of pace, hitting the first
230m in about 42 secs. My friend Brooke Ferguson (steeple girl formerly from Wartburg) was there to give me lap splits, so that helped as well. I split a 78 for the quarter with a good 5-10 meter gap on 5th. I
continued on an 81-82 pace for the majority of the race. There may have
been an 83 in the middle, which is where I knew I had to get on it, but
my shoulders started to tense up, so I knew I couldn't make a huge move
or I'd really be hurting. I worked that out and seeing the girls come
back to me in the final laps really helped.
Stephanie
Pelluzo (Zap) who ran her first steeple the week before (10:17) ended
up dropping out after about 800 because she hurt her ankle or foot. I
was also surprised to see Dawn slowing down after the 2nd K- staggering
around in lane 2.. I really give her credit for even finishing although
i know she's not too happy with it, but she told me later, everything
went blurry, and she even had to stop to walk for a while.. She was up
there with Amanda for most of the race (who ended up winning with a
huge pr of 9:53!!) Since they had gone out the first 400 in low 70's i
really didn't have any contact with her.
Shauneen and Andrea
Parker were feeling the fast pace from the early laps when i passed
them with about 2 to go. I somehow ended up in 2nd place with some $
for hitting the Trials B Standard (10:20). I was really happy
that I had my first solid race over the barriers (including the water),
and used what I had been practicing ("ATTACK") during the race. I do
know, however, that I was clearly not spent at the end, and I will
learn to run this race hard like it should be for my next attempts.
Today was a break thru though, to have a solid race with my final time
in 10:18. John was right near the water pit giving me feedback and it
also helped hearing others yell for me around the track.
I
know a 10:18 is nothing to brag about, especially getting my butt
kicked by over 25 seconds by Amanda (congrats to her), knowing I used
to be at her level, but a PR is a PR, so i just was happy knowing I
took a step (although small) forward. I had never guessed earlier this
season that with this amount of fitness I wouldn't have gotten under
10:10, but this race is different than an all out mile or 5k.
I entered my time for USA's, but realistically I'm not going to get in
when there have been so many girls under the A standard. The NCAA's
were crazy fast with a 10:08 not making it to finals! This event has
really picked up over the last few years, and its funny to think back
to my freshman year where a 10:15 would rank you near the top of the
world list.
This coming weekend I am most likely going to
race at the American Milers Club race in Bloomington, either a
last-last chance steeple (yes i know, AGAIN) or possibly a 1500. Either
way I'd also love to get a chance at a 5K on the track before my season
ends. We'll see what good old Coach has to say.
I also just
want to say that the best race of the meet was watching Victoria run so
well in the 1500 with a big PR (finally breaking 4:20) - with a 4:17. I
knew that was coming after she was doing her 300's in 44 seconds
earlier in the week at practice. :) Nice job !!! Also - it was great to
see our recruit Mark Wieczorek run strong in the 800 - almost a PR in
1:48. It would be awesome if Victoria, Mark and Shauneen decided to
join the Invaders!
One
more thing - Here's a quick news story on running & spiritual life
written by my friend Phil Turner (he lives in DC but I met him a few
summers ago when I was running at my friend's triathlon race in WI).
http://news.medill.northwestern.edu/washington/news.aspx?id=37735
- - - - - - - - - - - - - - - - - - - - - - - -
Moving on
OK, so i raced at TN this weekend, a real race, a huge opportunity to
get a big PR and i blew it! I don't even want to write about it because
i have gone thru just about everything that i did wrong and all the
things i need to change for next week
I ran 10:23. With one lap to go i was 10 secs behind the leader Amanda
Lorenzen (won in 10:04) and from that you can see how bad i BLEW IT.
and it wasn't physical as much as mental. I just lost all positive
thinking focus and honestly could have done a 360 belly flop on the
last water pit and ran the 85 or 86 split i closed in. I don't know
what is worse - the frustration or embarrassment?
My race splits -
43 (200+), 78 (400)
81 (2:39), 82 , 83 (5:28 mile), 84, 83, 86
If you have no life (jk) you can also watch it on video - http://www.flocasts.com/flotrack/coverage.php?c=49&id=3330
Since I was not getting over the barriers as smoothly and Amanda was
pulling away, (with 3 to go) my race mentality went to crap.. i heard
3rd and 4th place girls closing on me, and when they passed it was even
worse.
After reflecting here's what I did wrong (and need to improve on):
I put more focus on getting to the line without my nerves getting to me
than the actual race. I succeeded in being confident and being at a
"normal" state of anxiety/nerves where i wasn't wasting all my energy
in the porto . But i ran without a real plan, thinking i'd just
magically compete, without a problem stick with the leaders and run
strong.
I did not think too much about what i had in my
great practices - "float" and ATTACK the barriers.. i just sorta ran
and out of 35 barriers only 5 were good. The rest sucked. So I ran a
terrible technical race (which peaked at the final water barrier were i
almost didn't come out i slowed so bad ? ?!?!?) and still ran a
pathetic .2 PR (nothing what i am capable of if i get my head together
- or just stay focused and under emotional control) ; or like most
people are saying "Don't think about it so much!!!!"
but its
hard not to, when the only problem is mental. Physically i was ready.
The effort got tougher with 4 to go, but its a race, thats suppose to
happen. It was humid, and maybe i wasn't 100% hydrated cause i felt a
little fuzzy, but that is no excuse for the mental fall out.
OK enough about the race frustrations. I never thought i'd be a
headcase when i race, Its a new day and a new week and all I need is
one good one - and i am honestly optimistic and have a plan ready for
this one.. (Sure you're thinking.) well i'll just stop talking and run.
I spent a lot of time at church today and I also believe that
God is a part of this, as he is testing me and trying to tell me
something thru this. Nothing happens without a reason, so i'm suppose
to learn something. I also want to make it a point to refocus my life
to Christ and put running 2nd. If all I care about is my running
success, God is going to wave a red flag and tell me to wake up and
realize that I better have my life priorities straight or I am going
nowhere.
After reading this you might think I'm completely
upset and bummed out about life, but I am really actually having a good
week. I am feeling physically strong and definitely recovered. I put in
at least 5 miles for my cool down after the race, then on Sunday after
a long day of travel (and lots of coffee) I got in a 65 minute run on
the trails (armed and ready for birds, but thankfully didn't have to
use any of my rocks or the basketball I found near the river). I had to
conciously slow myself down even as i was feeling great, just knowing I
don't need to hammer every run and save it for the race.
Monday I did a small "workout" of 6 x 150m to get my body used to some
speed. I averaged low 22's for those and enjoyed the time out on the
track. I had a morning run of 6K with Irina and got in a 3K warm up and
cool down.
I'm just about to head off for a quick easy 12K.
Tomorrow will be a little "race simulation" 2K with barriers just for
the mental boost I need before my final attempt at a US qualifier. I'll
get Thursday off with a quality massage, an easy 8K on Friday, then its
Hillsdale for the steeple.
Looking back at this season I
would have loved to have ran a few different races - like the 1500 and
5K to mix things up and refresh me.. but it seemed that each race
opportunity I felt was going to be the time I would hit the qualifier..
but it just never happened so we kept on it. I can't go back, but only
learn for my future track seasons. I am going to request a 5 or 1500
from my coach just before I take my summer break, so we'll see on that
if there are any late June - early July races !
Thanks for
listening to my ramblings.... and anyone's support. Next journal will
be all positive!!! Also - a HUGE congrats to Alan Webb on his win in
the mile this weekend :) :)
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Going crazy without YOU !
Today is my day off. . I need my run back! ! Only a night's sleep away :) :)
Sunday May 27 Ran 74 minutes
in the AM before church. Finished with my usual drills, yoga and
abs. Surprisingly felt decent for the first 7 miles.. until I was
far out in the country, not hydrated enough and feeling yesterday's
effort. It wasn't so bad, my pace was decent, only a few miles of mild
discomfort. In the afternoon I had a small graduation party with some
friends and relatives (my first time back in WI since finishing school
in Jan). I played some bball and dunked on an 8 foot rim. With a
trampoline. :) haha. My vertical was hurting after the all the recent
activity.
Monday May 28
Last day in Oshkosh.. got up extra early to get a quality workout in
before a day on the beloved Amtrak. I woke up with my legs still sore
(especially in the calf region). I was tired but i had the attitude of
"Just do it".. My goal was to equal or better this same workout I did
sometime last week. However, I was definitely not fully charged and
could have used another recovery day instead.. Oh and it was warm and
for some reason I have never had much success on the Titan track. It
just feels so big. Here's how it went:
Warm up 27 minutes, drills, 100m strides (at least 6).
1000m - 3:13.2 w/ 4:30 rec/jog (out in 75, couldn't hang)
800m - 2:31.1
w/ 4 min rec/jog (out in 73, thought i was speeding up on the second
lap imagine clicking my watch with a 2:26, but i was way off!)
- skipped the 600 b/c the effort was out of control..
400m - 71.4 w/ 3 min rec/jog.. that wasn't too bad
2 x 300m - 54.4, 54.3 w/ 2 min jog rec.. last 100 in those - ouch
Jogged 5 minutes.. then 4 x diagnal strides (on infield), walk/jog the straights.
Cool down 30 minutes - slow start, eventually felt good the last 1.5
miles. I think I may have started to feel good because I slammed some
gatorade before the cool down. Maybe it was more lack of hydration
since i had just woken up?
I got in a decent stretch with
yoga and after a snack finished with another ghetto strength session at
the house. I felt VERY strong doing my pullups, etc. I also had enough
time to sit in a 12 minute ice bath which was exactly what I needed
before the trip. The train ride was fun, I met some people and I got
back to Indy by 11:30 that night. I took the train so i wouldn't have
to sit stiff legged in my car. I got up every half hour and walked
around, etc.. it makes such a big difference !
Tuesday May 29 Slept in and wasted my day doing who knows what. I ran with Shannon at 5:30. I got in 56 minutes -
very humid! I felt really good ? which was a surprise. It was my first
run with another person in a long time, so that made a difference. I
ended at the track to see the guys doing a 2K repeat workout.. I did
some drills and 6x barefoot strides on the infield. I ran home (half
mile) and did my abs, yoga and a nice 10 minute icebath!
Wednesday May 30 AM - Ran 25
min (around the zoo - didn't make it too far on the hobo trail because
there was a swarm of big bad geese). I felt pretty out of it, because I
was up about 3 hours earlier than Tues. After work I caught up with an
hour nap.
The evening workout was kept short to save myself for this weekend's race in the steeple at the Music City Distance Carnival - in Nashville at Vanderbilt . The plan was to run each 600 like it was each third of my race.
Workout as follows: Warm up 26 minutes (started feeling like a slug
walking to the bridge, after a mile, i realized i was feeling awesome!
I did the canal loop about a minute faster than usual). Did my strides,
drills and run thrus.
3 x 600m (with 4 barriers per lap, 2 minute recovery between).
1:58 1:58 1:57
(approximate since I was in lane 3; the key was goal race pace). All of
these I was out in 76 for the 400; and I don't think I slowed down.
Cool down 16 minutes with a few of the boys. The heat was intense, and
I handled it well. My barriers were smooth.. all until I started doing
some practice water jumps before the cool down. I barely saved myself
some face.
Post run - - got in NIFS to LIFT. did my regular stuff with some hip
machine exercises. Ended with 4 x strides and a quality ice bath.
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