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).
post comment
Way to go
12:27 AM, June 20, 2007
.. Posted by Anonymous
You got in the fast heat which might work to your advantage. Got luck to you and run FAST
Untitled Comment
12:04 PM, June 20, 2007
.. Posted by Anonymous
Good luck Julia!
Great Run
7:36 PM, June 21, 2007
.. Posted by Anonymous
5 sec improvement in PR over 11 days is great.
Jules rules!
7:41 PM, June 21, 2007
.. Posted by Anonymous
Jules...great race at nats! you just missed...:>( but the PR is nice. Keep up the great work! A voice from the past...
Ranked
7:57 PM, June 25, 2007
.. Posted by Anonymous
Check 49th place for W 3000SC!
http://www.iaaf.org/worldrankings/index.html
Should go up next ranking based on nationals
Great job Julka!
1:16 AM, June 27, 2007
.. Posted by Anonymous
Nice run at Nationals Julka!
Tomek
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