Sunday, May 30, 2010

Last Long Run before SD!

Yesterday morning, I ran 9 miles as my preparation for my last long run for San Diego. Overall, it felt pretty good though I had a very slow start. It definitely took my legs several miles to feel warmed up. I was very adamant about keeping it "easy," though I must admit that I was hoping to see quicker splits for those "easy" miles. After all, I'm tapering. I'm supposed to be getting faster, right?!

I decided to run with the group and met them downtown for the usual 11 mile loop that they run every Saturday. It can easily be made into a 9 mile loop . . . so, I was good to go. The problem was that most of them had several goal pace half marathon (FAST) miles mixed into their run! No biggie, though! I just ran alone and tried to concentrate on the race that I have in a week. No need to try to keep up today, I don't want to regret it next week!

9:18 - I'm notorious for having a slow first mile.
8:56 - glad to be in the 8's at least
8:59
8:33 - Penny and Greg came back to run with me for a minute before they headed off for their fast miles
8:57 - Had to go to the bathroom bad. Eyes were glued to finding a portapotty! No bathrooms anywhere near by.
9:05 - Found one towards the very end of this mile!! :)
8:42 - I obviously was feeling better at this point!
8:14 - Goal Pace ... and it felt good!! Penny had finished her hard miles just in time to run this mile with me. We talked through it and it felt surprisingly well!
7:52 - Was to be another goal pace mile. Our garmins lose signal under the convention center and then they recalculate the missed time and mileage. Her garmin said 8:38. No shot we ran an 8:38 ... but I don't know that it was a 7:52, either. Felt marathon-ish pace. So, I'll take it.

Overall: 9 miles - 1:18:43 - 8:44 average pace.

I've been doing so well with the taper, but it's starting to hit me now. One week!! Oh my goodness! Can I maintain an 8:15-ish pace for 26.2?

I spent all day yesterday at the beach! 6 long (wonderful) hours in the sun! Going to the pool today and am going to focus on staying hydrated and not getting sunburnt! Nothing quite zaps your energy like the sun! But, the weather is so irresistible and I can't just stay inside all day!! :)

One week!!!!

Wednesday, May 26, 2010

Last Speed Workout until San Diego

Ahhh, Finally!! I'm finally starting to feel refreshed and ready to run. The taper is working! By this time next week, I'll be full of anxiety but have some legs that are ready to go!

Workout at the track this morning:

300m with 100m recovery x 6, 1200, 800, 800

Expected times: 300's in 75, 1200 in 5:09, 800's in 3:26

My times: 71 71 71 71 70 68 4:57 3:18 3:18

I cannot wait until after San Diego because I will definitely be ready to move up to a faster group! I've been exceeding my goal times for a while now and today the times I ran actually felt a little easy. I wasn't pushing through and I didn't dread a single interval because they all felt possible! YAY!!!!

I still don't know that I'll ever get used to waking up at 4:45AM especially on a work day but I do just love love love the feeling of completely a great workout and still having my entire day ahead of me!! :)

On cloud 9 ... but that should be no surprise. Track workouts give me the greatest high.

1 1/2 weeks to go .....

Sunday, May 23, 2010

Two weeks to go ...

This weekend my schedule called for a fifteen miler. This is my fourth marathon and by no means am I a pro, but my schedule has always called for a twelve miler two weeks before the big day! I decided to trust my coach and go for the fifteen. The fifteen had specific instructions: 7 easy, 8 at goal pace. I've struggled this entire training schedule with adding goal pace marathon miles into my long runs. I decided to give it a go this time around aiming for 8:15's. I was running solo today as it was both of my running partner's birthdays. Crazy coincidence, huh! Happy Birthday, Penny!! One was running a 5K while the other was out of town for her birthday. David's step mom, Nora, woke up bright and early and rode her bike along side of me! Very sweet!!

Overall, I felt pretty good. My easy miles are getting faster and remaining easy, though my legs were still pretty heavy towards the end of the run. I didn't push too hard - I am tapering!! :) I'm definitely not ready for a marathon today ... but I feel really good considering I had my 22 miler last weekend.

Total time: 2:09:32

9:25

8:55

8:52

9:00

8:39

8:37

8:45 - This was the end of the 7. I stopped at the car, drank some water and took a gel. Then, I headed off for the remaining 8!

8:20

8:22

8:26

8:29

8:12

8:31

8:31

8:20

So, I didn't quite hit the 8:15's, but I didn't want to push too hard! I felt pretty good. My half marathon split was: 1:53:30. Not too bad during a long run! I'm ready to continue the taper and back off some more this week! Next week calls for 9-10 miles as my long run with only the last mile at goal pace! :)

Off to the beach I go!

Thursday, May 20, 2010

Track Day = Happy Jaime

I'm so running out of titles for my track posts. Though, never fear, by no means does that mean that the track posts will discontinue. Wednesday happens once a week . . . and so do my track workouts! :)

This mornings workout was a little different. I got to the track a little late and was only able to do a 1/4 mile warm up. I know ... shame on me! I was very optimistic that I would have a good workout and that I was/am fully recovered from the 22 miler on Saturday. I think I was mostly right. I had only ran an easy 5 miler on Monday and an easy 7 miler yesterday.
The workout:

800 400 400 800 400 400 1200 800 (Breaks: 1 min after 400 and 2 min after 800's and 3 min after 1200)

Expected Times: 3:28, 1:41, 1:40, 3:27, 1:40, 1:39, 5:12, 3:26

My times: 3:21 92 91 3:18 92 92 5:07, 3:21

I felt really good. Probably a little too good on the 400's. I knew I wasn't supposed to run that fast but I still hit all of my other times. I even hit all of the times from the group ahead of me. I didn't push at all on the 5:07 ... it actually felt pretty comfortable! :)

I was actually the only one in my group today and so I had to run solo. Some of the girls that I usually run with started 30 minutes before me. I thought about hoping in with them and then finishing the rest on my own but I opted for a solo workout. I need to learn how to pace alone anyways.

Another Wednesday, another track day, another happy Jaime! :)

Tuesday, May 18, 2010

Taper Time

I got my new schedule from my coach yesterday! It's taper time .... and let's let the taper begin! It's probably a good thing that I actually have a taper schedule this time around b/c usually I cut back a ton on my running! Oops!

Never fear, though ... he holds me accountable, so I'll be completing all of my scheduled taper runs - including 15 miles this weekend (I usually only run 12). Maybe I tapered too much for NYC and San Francisco and Arizona .... actually, there is no maybe - I did. I've looked through my training logs. So, I'm excited this time around - tapering with structure.

Let the taper begin!

Monday - Easy 5
Tuesday - Easy 7
Wednesday - Track
Thursday - Easy 7
Friday - OFF
Saturday - 8 easy, 7 at goal pace
Sunday - OFF

Total - 34 miles + track (typically around 5 miles total)

No pics today! But, I'll have a track post for you in the morning!! :)

Sunday, May 16, 2010

22 Miles


I've been waiting forever to be able to write this post! When you finally reach the taper of a marathon cycle, I think you're always ready for it! At least you are initially. I'm sure in a week, my thoughts will different because as my legs begin to rest, they'll get antsy and want to run more. But, initially, they're ready - which is where I am now! Every run that I've ran over the past 16 weeks has been one step closer to the taper - which is one step closer to the race!

Yesterday, I ran 22 miles. All things considered, they were 22 glorious miles. For the most part, I was in a great mood and actually enjoying myself! Don't get me wrong, they're were moments of doubt and definitely moments of wishing that it were over. But, never have I felt so good during my last long run of my marathon training.

After last week's 20 miler, I decided I needed to get started earlier. Contrary to what you all may think, I'm not a fan of waking up at the crack of dawn. So, even though I began running last week at 5AM, I was dying to be finished earlier because of the Florida heat. After much thought and much consideration, I decided on a 4AM start. Yes, start ... meaning that the alarm clock went off at 3:00AM! That's not normal?!

Even more amazing than my ability to wake up at such an hour is that I recruited two friends (Ryan and Penny) to join me! We ran an 11 mile loop twice. At first, I had to shifts for my 22 miler: one beginning at 4AM and the other at 5:40ishAM. But, then Penny had the most fabulous idea, ever! She would run the early shift along with Ryan and me AND would bike the second half along my side! :) No words to describe the support ... simply amazing!

Total time: 3:18:04 (9:00 min pace avg)

9:22
9:11
9:08
9:04
8:51
9:08
8:59
9:07
9:00
8:59
9:08
8:31
9:32
9:03
9:07
9:12
9:03
9:14
8:52
8:47
8:52
8:45

Not really sure where the 9:32 came from. I wasn't too happy with this split and decided to pick it up a little. I was a little sad because I was definitely running easy at that point and was hoping the 9:32 was actually and 8:45 and that's what easy "felt" like. Sadly, I was wrong. Luckily, I still had a little pep in my step to make a change. Same thing with mile 18 in 9:14. Likewise, I decided that I only had 4 miles left and needed to give it a little more. I was pleased with my last 4 splits! Especially pleased given the fact that I fell apart in the NYC Marathon after running an 8:20ish pace for the first 18 miles and then continuous 9:30-10:00 miles for the remainder of the race.

Penny carried her camera for the second loop, but I wouldn't let her take any pictures. I was soaked due to the humidity and my hair was a huge rat's nest because of it! Besides, no one looks amazing after 22 miles not to mention after a 3AM wake up call. So, I'll leave you with this picture from a couple of weekends ago instead! Love the look I'm giving the boy! :)


So, now, the million dollar question: What will I finish the San Diego Rock and Roll Marathon in? Predictions welcome - as long as they're good ones! :)

Wednesday, May 12, 2010

Love me some TRACK!!!

Guess what today is . . . WEDNESDAY! And, you all know what Wednesday means ... TRACK! It's no surprise that track is my favorite workout of the week! It just leaves me in such a good mood all day! One of those moods where everything in the world seems right (even if for only a moment) and you just can't help but smile!

I was surprised with the workout today! It seemed a little short. Typically, our workouts total 3-3.5 miles in speed plus an optional mile. Today, it was slightly less, but that doesn't mean it was any easier!

400 400 400 1600 400 400 400 Opt. 1600

We rest roughly a minute after all of the 400's and I think we got a 3 1/2 minute break after the mile.

Expected Times: 1:41 for the 400's and 6:56 for the mile (Opt. Mile was supposed to be in 7:05).

Actual Times: 98 96 96 6:41 96 94 86 6:57

**Disclaimer (because I can): My Garmin read 6:36 for the mile. I know it's all relative but it's never read faster than 6:38 so I was excited! I'll still take the 6:41 though! :)

Some of the girls were out kicking me in practice today, but I still exceeded the times besides I ran a 20 miler last Saturday and have 22 miles this week. All things considered, I'll take this workout but you better believe that I'm excited to see what I can do on fresh legs!!! :)

It's an easy 7 miler tomorrow morning and then 22 on Saturday. I'm quickly approaching the taper point .... Watch out San Diego because I am getting ready ....

Monday, May 10, 2010

20 Miler Done!


I don't know that I will ever get used to my alarm going off at 4AM. I probably should have set it earlier, but 3:xx am just doesn't even sound right. So, the plan was to be up at 4AM and out the door by 4:30-4:40 so that I could be running by 5AM. Easy enough, right?!

Everything was ready the night before - clothes layed out, garmin charged and the coffee delay was set! I was even in bed by 9:30 and asleep by 10PM.

4AM threw my routine off a little, but everything went as planned and I was indeed running by 5AM! For breakfast, I ate a chocolate chip cookie and had coffee - probably not the best start to my day but it I justified it - cookies are carbs after all and I was about to burn a ton of calories.

I met up with Ryan, a running friend from track. We started off nice and easy and I decided not to look at my watch until after the first mile. It's nice to run without looking at your watch. I really tried the entire run to not stress about the splits. Technically, I was supposed to run 5 easy, 5 at goal pace, 5 easy and 5 at goal pace. I threw in a couple of good miles when I felt like it, but otherwise I just kept it easy.

My splits were:

9:42
9:03
9:14
9:10
9:18
9:08
9:14
9:07
9:16
9:05
8:25
9:16
9:02
9:07
8:55
7:58

8:47
8:51
9:16
8:35

I didn't carry water (don't yell)! I know! But, I did stop at least six times (all quickly) at every water fountain I found. I even gelled three times which is a lot for me! I was drenched (from the humidity) within the first half a mile and when I finallylooped back around to my car (around mile 11), I ditched my shirt. No matter how thin or dry fit a tanktop is, it is no match for the humidity. I'm going to have to learn how to suck it up and run in my sports bra living in FL.

I got a side stitch around mile 18. Otherwise, I was feeling like picking it up but couldn't run any faster. Stupid side stitch!

It felt really good to get this run under my belt! Total time was 3:00:39 (9:02 avg pace). I'm the biggest advocate of the taper but still have the common post 20 mile thoughts. Everything about this run went great, but how am I going to take off 30-45 seconds per mile!!! Believe, Jaime, believe!! :)

22 miler on Saturday and then I'll be tapering ... be prepared for grouchiness. Just kidding. Believe it or not, I'm going to be starting even earlier (I've recruited two 11 miler shifts - I have good friends). I can learn to live with this heat and humidity because nothing beats running for hours on end and then heading to the beach!


Happy Monday, all! :) Congrats to everything that raced this weekend.

Friday, May 7, 2010

Free GU

Go check out www.skinnyrunner.com . She's giving away free GU!!!!! Besides, she has a pretty cool blog. Check her out and hurry!

Humidity for Dummies?

This is interesting to me. They should make a book titled Humidity for Dummies. I'm sure there are plenty of studies that have taken place and I need to get my hands on them. There is a big difference of running in the heat and running in humidity. I thought IN and KY were humid, but I'm quickly learning that I was wrong. The humidity down here is brutal ..... Look at the forecast for my 20 miler in the morning ...

5am
74°FClear
74°F
0%
90% humidity
From WNW4 mph

6 am
74°FClear
74°F
0%
90% humidity
From W4 mph
Sunrise 6:45 am

7 am
74°FSunny
74°F
0%
90% humidity
From W4 mph

8 am
75°FSunny
75°F
0%
87% humidity
From W3 mph

90% humidity! For any of you experts out there, should I approach this run any differently? It's going to get HOT later in the day, so that is why I'm starting so super early! But, the only way around the humidity is the treadmill and I just cannot do that!! I just checked out San Diego weather for tomorrow and it looks as though it's around 70% humidity ... so I guess it's better that I learn to run in this stuff now rather than later!

It's almost the weekend!! Yeah!

Good luck this weekend, Penny!! I know you've got a sub 1:40 in you!!

Wednesday, May 5, 2010

Not so Speedy Morning at the Track

I've been trying to justify this mornings track workout all day! In the end, we all have great days and bad days and it just makes us better. I'm in my final week and a half before the taper .... so, I'm supposed to be tired, right?! Let's hope this is part of the plan.

Leading up to todays workout, my schedule has been intense. My "off" days were altered a little, too because of the 5K race this week.

Saturday: 2 mile warm up, 5K in 22:35. Hot, humid, sticky and exhausted.

Sunday: 15 miles - 5 at 10AM in the 92 degree heat. So, then I had to drive to the gym and finish the remaining ten on the treadmill. 8:57ish pace (treadmill). 9:25ish pace outside. I never thought that I'd look forward to the treadmill. Not sure how Penny ran 8 miles outside .... she's tougher than me!!

Monday: 9 miles. 2 easy, 5 at 7:50 pace, 2 easy - at lunch in the heat = TOUGH, but successful nonetheless.

Tuesday: 8 easy --> Though, I decided to wake up early (4:30AM) to beat the heat and meet up with some of my track buddies for this run, my pace was a little faster than easy. Splits were: 8:24, 8:25, 8:28, 8:30, 8:32, 8:56, 9:01, 9:02 + .38 (9:00 pace). Constant positive splits but the first 5 were very consistent and the last three were pretty consistent. Again, though ... faster than "easy"

Wednesday AM TRACK - 6 x 800 (Expected times: 3:26, 3:24, 3:22, 3:25, 3:23, 3:21) 2 minutes rest between

Actual Splits: 3:24, 3:19, 3:20, 3:24, 3:23, 3:26. I had nothing left for a kick on the last one and for the first time in forever didn't run the optional mile. I can usually dominate a 6x800 workout (it's one of my favorites) but today it took the very best of me.

Tomorrow calls for an easy 7 (which will probably be done at recovery pace). Friday is off. Saturday is my 20 miler and it comes with specific instructions. 5 easy, 5 gmp, 5 easy, 5 gmp.

So, I had a tough workout ... I still am in love with the track. I'll redeem myself next week and I'll keep you posted on my 20 miler!

Happy Cinco de Mayo.

Sunday, May 2, 2010

May Classic 5K

Ugh! I thought racing a 5K a month out from my marathon would be a good idea! 3.1 miles isn't that far after all. I've had a lot of thoughts going through my head since the race ended and I still have mixed feelings. I'm happy with how I finished. Not ecstatic, but happy! It'll do for now. I know I have a lot better in me ... but, yesterday I just couldn't go any faster.

Training for marathons is different. On the majority of your runs, you find a pace that is comfortable (breathing wise). As the miles add up, your legs get tired and tight. But, more often than not, you aren't out of breath.

Even with hitting the track up EVERY week for the past four months, I was still out of breath! I'm not going to lie, I seriously wanted to quit after mile 1. This is when I realized that I could definitely gone faster and pushed harder, but I was not mentally ready for a 5K. 5K's are a completely different animal than marathons!

I've had lots of comments on the race and everyone said I should have started slower - meaning, I would have a more enjoyable time and maybe not had positive splits. I'll have to disagree. Next time, I want to start at the same pace and maintain it for longer. Everything I've done over the past four months (track workouts) indicate that I can run a sub 21 time. I don't need to pace slower ... I need to toughen up and run harder! :)

6:44 - First Mile
7:24 - Second Mile
7:54 - Third Mile
:32 - .1 (6:10 pace)
22:35 official time

I was lucky enough to have some friends come and watch the race. They had a camera - so, when I get a hold of the pictures, I will post! :)