RACE DAY 9-30-07

I ended up taking a rest day yesterday...to watch football. =)

However, I'd felt good about my training all week, so I figured I'd be okay...though I was a little concerned because I didn't get much sleep last night. I took my own coffee travel mug to church to get a little extra dose of caffeine during choir practice, and fueled up for the race with two cheese danishes in the parlor after the service.

I drove down to the race site (the Wegerzyn Garden Center, part of the Dayton park system - www.metroparks.org/_wegerzynGardens/wegerzynGardens.aspx) with plenty of time to spare - race check-in started at 2 pm, and the race didn't start until 3:30 pm or so. I had a nice "warm-up" walk through the gardens - they have a great children's educational garden and a really pretty formal rose garden. We'll have to come back sometime with the kids (and a camera).

It worked out well that I was there so early, because by the time the race was actually about to start, I'd worked out all of my pre-race jitters and was bored and ready to run. (I'd also hydrated myself to the point that I stood at the starting line wondering if I should have gone to the bathroom one more time! It was a hot day, though, and I figured I had a long way to go before I overdid the water.)

I lined up in the back of the pack and made sure my watch was on the stopwatch function. I went out at what felt like a fast but comfortable pace and after about 15 yards realized I'd forgotten to start the stopwatch. =)

I started it anyway at that point and mentally added 15-30 seconds, just so I could get an idea of whether or not I was on pace when I hit the first mile marker. There were two water stations, one at just shy of 1 mile (drank water, walked for 15-20 seconds), and one at a little over 2 miles (drank water, poured water down the back of my neck, meant to walk but forgot).

I traded spots back and forth with an older (50's) man and two older (60's) women for awhile, and eventually went past for good sometime in the third mile. The last half-mile felt really long, but I figured from my watch that I had to be getting close to done. I tried to keep pace with the two runners ahead of me, spaced out about 30 yards and 60 yards ahead, and let them pull me across the finish line.

Official times are posted at:

www.keysports.net/taking_steps_against_domestic_2007%20results%20vi.htm

but for my casual readers...

I came in 33rd of 49 (overall...there were no gender or age subcategories) with a new PR time of 34:43!!!!!!!!!!!!!!!!!!!!!!!!!!!

My legs are tired but not that sore...I have a stretching day scheduled for tomorrow, and then I start training for a 10K (Dublin OH, November 11, details to follow).

After beating my previous 5K time by 43 seconds, I need a new challenge. =)

Thoughts on nutrition

As I said in the previous post, last night I took an obviously needed (even to me) rest day, and I'm sure that contributed to the successful speed session tonight. However, I'm also wondering if my dinner and pre-run snack had anything to do with it...

Chicken, carrots and egg noodles in light gravy (thickened broth...it was a crock-pot thing)
Parmesan cheese-flavored crackers
2 cans diet Pepsi (yes, caffeinated...I never said I was perfect)

I'm wondering if before I wasn't eating enough carbs to fuel my run...hence the heavy legs.

Those of you who read this who are more experienced runners...what do you think? Good balance of carbs and protein? Any favorite pre-training foods?

Training Run 9-28-07

My legs were still tight last night from Wednesday's run, so I figured rather than shove myself out the door and risk injury by forcing myself to run - especially since the program for Thursday was a speed session - I decided to take today's rest day yesterday, and do yesterday's program today.

Clear as mud? =)

Anyway, so tonight I did 2 repeats of 800 meters (once around my neighborhood loop) at race pace, with the same time amount of easy jogging or walking in between. The training plan said that the idea was to test my ability to hold race pace over a mile, and that if I couldn't complete the workout then my projected race pace was too fast. I decided to just run the first 800 comfortably fast, and see how fast the pace was when I got to the end of the first loop, and go from there.

I arrived at the end of the first loop in 5:32. Just slightly over an 11 minute mile, about a minute faster than I would have said my goal race pace was, but I decided to stick with the program and see if I could achieve the same pace in the second 800. I had to push it at the end of the second loop, but I did it - the whole workout took me 16:38.

I'm still not sure that an 11 minute mile is a realistic pace for me over the whole 5K, but it was nice to have the success in the speed workout, and also to feel like I did the right thing by taking yesterday off. And there's no telling what adrenaline will do on Sunday...after all, my first 5K time of 35:26 averaged less than a 12 minute mile, and I definitely feel stronger and more prepared this time.

Tomorrow's workout is a mixture of endurance and speed, and then I'll really feel ready.

Time for strength training...giving the baby a bath. =)

Training Run 9-26-07

Tonight was just supposed to be an easy run...and for the first time I did as directed and ran easy...28:52 for 2 miles. My legs are really tight...nothing hurts exactly, just feel like an overstretched rubber band.

(note: I didn't get to write this down till Friday 9-28, hence the date disconnect.)

Training Run 9-25-07

Rain threatened tonight, so I ran earlier than usual...it was strange to be able to see the twigs on the sidewalk as I avoided tripping on them. =)

Tonight's plan called for a speed session...it was supposed to be 1 mile warm-up followed by a tempo run for the amount of time you expected to run the 5K. For me, the goal was 35 minutes.

I walked the warm-up...it was warm and muggy out and I was definitely warmed up and sweaty by the end of the walk. Then I started to run, went out too fast (as usual!) and ended up having to take a walking break at the 1/2 mile mark. However, I figured that was OK given my two-week injury layoff, so I continued the walking breaks every half mile.

The first mile I ran in 10:24 even with the walking break...did I mention I went out too fast?!?! Gotta figure out this sustainable pace thing...

Overall I completed 3 miles with walking breaks in 37:37...a little slower than I had hoped, but that probably had to do with burnout from the really really fast first mile...ok, maybe the first two miles, as I got to that point in 22:29...obviously I died in the third mile.

Had to cut the planned 1 mile cool-down short because it poured. Felt good though. =)

Time for a grocery store (caffeine) run and a snack.

I'm back!

I hate being injured. Especially when I'm planning a race.

The foot/ankle injury appears to be healed, but man did it take a while. Ran for the first time tonight, following a training plan on www.runnersworld.com for being ready for a 5K in 7 days. (The Artemis race is this Sunday 9/30.) I guess I'll have to test out Hal Higdon's 5K training plan in full some other time.

Anyway, so I ran 2 easy miles, time turned out to be 28:04. Not bad for 2 weeks off. My legs felt really heavy during the whole run, but it was good to get out there, and I don't feel sore now.

Injury Report, Day 2

My foot still hurt for most of the day yesterday, but I wasn't walking quite as much like a gimp. Took a hot bath last night, which seems to have helped a lot. I'm still wearing flat shoes today, but walking without pain. There's no stiffness at all in the sole of my foot, and only a little bit of tightness on the outside of my ankle. I'm still planning to put heat on it tonight, though I don't know if I feel like another bath...maybe just a heating pad and some knitting.

Looking forward to my run tomorrow...promise myself I'll go easy.

Injury Report

My left foot still hurts and is stiff today...wearing flat shoes at least didn't hurt it any worse, but it definitely hasn't gotten any better. I called my cousin the physical therapist (thanks Katie!) who said to ice it again tonight, then switch to heat tomorrow and for as long as it takes for the symptoms to go away. She says a hot bath is a good method...so now I have an official health-related excuse to soak in the tub. =)

I think I must have overtrained a little yesterday...pushed the pace too much. I just want to be faster...so far in my training life, almost without exception, each training run has been a new record of some sort, either a better pace time or longer distance, and I just want so much to continue that upward slope.

I guess I need to learn from this week to be content with a few steps forward interspersed with plateaus and even the occasional step back. I need to remind myself that I'm in this running thing for the long haul, and I don't have to set all my records in one season, or even in one year. I have the rest of my life to continue to grow as an athlete.

Having said that, tomorrow is going to be frustrating. I'll miss my run. Katie says I might be okay to run Saturday with Holly, but definitely to skip tomorrow's run and continue to rest and treat the injury so it doesn't get more serious. Maybe I'll do some upper-body weights and some stretching. I've been trying to rub my foot, which feels good but doesn't seem to loosen the tightness.

Oh well...more time to knit. =)

Training Run 9-11-07

19 days till race day, and I'm starting to get a little apprehensive. But I had a good run tonight...2.75 miles, the longest distance I've ever run without a walking break. I tried to set an easy, comfortable pace, but it was so nice and cool outside that I found myself speeding up because it felt so good to be outside. I was actually kind of chilly and I think I turned on the jets just to warm up!

So...PR distance 2.75 miles, and a time of 34:49, for a per-mile pace PR of just under 12:45!!!!!

Had to ice my left foot afterward, feels tight and a little sore but I don't think it's injured. I'll see how it feels tomorrow, and be sure to wear flat shoes to work so I don't stress it more.

I'm planning to run with Holly at the reservoir on Saturday morning, and admittedly that was part of why I was pushing the pace tonight...I know she's faster than me, and I don't want to be so slow that she doesn't want to run with me again. =)

I probably shouldn't worry as I know I've improved a lot since the PRISMS race...I'm just still getting used to feeling like I have the right to call myself an athlete.

Bagel chips, hummus, and bed.

Training Run 9-8-07

Tonight was just one of those nights when nothing about the run felt good. I don't mean that I was injured or that I shouldn't have run, although I did have a down day yesterday with the cold...at least it was a rest day anyway. Felt better overall today, but I think the fact that I wasn't up to eating yesterday meant that I ate too much today, at least too much for a training day.

When I went out to run it was nice and cool, after quite a thunderstorm earlier this evening...we should probably go out and pick up sticks tomorrow. I kept a moderate pace, but the whole run just felt hard...like 80-90 percent effort when that pace should have been 60-70 percent effort. Still, I guess it paid off...I ran 2 1/2 miles in 34:13. A little over a 13 1/2 minute mile pace...slower than Thursday's run but probably more sustainable for me at this point.

Had a chocolate meal replacement shake when I got in, put the baby back to bed...now it's spicy ramen noodles for me. =)

Training Run 9-6-07

Challenges tonight getting out the door - I'm fighting allergies and possibly a cold, and the baby was still up at 9:50 pm. Finally I just asked his daddy to watch him and headed out the door.

Tonight's 2 miles felt a little tough, mostly because of trouble breathing due to the allergies and the cold. I was also a little worried because my right knee was a little twinge-y when I first started to run, but I just promised myself I'd listen to it while I was running and stop if it got worse.

Once again I was able to complete the whole distance without stopping for a walking break, and I held a pretty steady pace which I could tell was faster than Tuesday's run. I even managed to dig down and finish a little stronger in the last 1/4 mile or so.

It paid off: total time for 2 miles was 25:56. Just under a 13 minute mile, held consistently over 2 miles! I'm hoping now to continue to develop the endurance to hold that pace over longer distances and make it feel more comfortable.

Sports drink, snack and sleep for me now. Need to nip this cold in the bud.

Training Run 9-4-07

Couldn't get to the computer last night to post...YouTube had taken over. =)

Forgot to put my digital watch on before I went out and decided that was okay. I didn't feel like going inside to get it, and also just had a lot on my mind and decided it would be a good night for a sort of Zen-like training run...just to get out of my own head for a while.

Prescribed run for the day was 2.5 miles, or 5 loops of my neighborhood route. I decided to see if I could maintain a slow but steady pace and not have to take walking breaks. I did it!! And I still felt good after the 2.5 miles and felt like I could have gone longer, but decided I shouldn't overtrain with a race coming up in 3 1/2 weeks.

Still, it was a very satisfying feeling to run the last .5 a little faster than the others, and still feel like there was something in the tank.

Saturday's run is scheduled to be 2.5 miles also, so I plan to remember the watch and do the same thing, and see what kind of time I run when I feel that good.

Amazing that about six weeks ago I could only run for about 8 minutes at a time without stopping for a break, and that in 8 minutes I would cover only about 1/3 of a mile...

Training Walk 9-3-07

I probably shouldn't have tried to fit in my running workouts while out of town for Labor Day weekend, as they didn't happen. =)

However, had a nice relaxing weekend, didn't eat or drink too much, caught up a little on sleep.

Now back to officially preparing for the Artemis 5K (see previous post). I'm doing the second half of Hal Higdon's 8-week 5K training program (Novice level, at www.halhigdon.com). So tonight was a rest/walk day, so I walked the full length of our street at an easy pace. It's hilly so I worked on keeping a steady pace uphill.

It was nice just to have some time by myself after a people filled weekend. I'll be back to running tomorrow.