Race Recap

Race Recap: Crime Prevention 5K

Hey friends!

I’ve got a race recap to share with you today!

Tuesday evening I ran the Crime Prevention 5K in Mobile. The race is always the first Tuesday in August and it’s one that I try to do every year. I like to look at it as a good opportunity to gauge your fitness after your summer training. The conditions make the race challenging (it’s typically over 90 degrees), but the course is very good (completely flat with enough turns to keep it interesting). Here are my times over the years:

2010: 21:04
2011: 20:46
2012: 19:52
2013: 19:42
2014: 19:35
2015: 18:23 (5:54, 5:53, 5:58)
2017: 18:50 (5:47, 5:57, 6:23)

I had a really nice progression going and then I “accidentally” ran a PR here in 2015, which really made it tough to continue to chip away at my time (but it was obviously #worthit). I haven’t been able to get back to the same fitness that I was in 2015, but that is basically my goal. I know that progress isn’t always linear and I think this is a good representation of that. In the first few years, it definitely can be linear and you kind of get used to that. As you reach a certain level of fitness though, it becomes much, much harder to see continual progress.

Going into the race, I was using the one mile race to predict what I thought my 5K pace should be. I ran the one mile in 5:25 and I was hopeful that I could hold 5:55 for a 5K. I talked about it with my coach and she agreed that 5:55 was a good goal. If I was able to run 5:55 pace, it would put me close to 18:15, which would actually be a PR. I was so excited just to think that maybe this was within the realm of possibility.

Before the race, I looked back at my race recap from last year and was reminded of my terrible pacing. I had issues with my GPS and ended up running the first mile way too fast last year. My main goal this year was to try to keep the splits as even as possible. My coach basically told me to start at 5:55 and just hold on for as long as you can. As it turns out, this is easier said than done!

I tried to do a #fastbraidfriday, but it was a Tuesday, so … I don’t know what that makes it.

I arrived downtown around 5:30 p.m. for a 6:30 p.m. race start. The weather was iffy on the drive across the bay. There was a good bit of rain in the area, but somehow it seemed to pretty much avoid the race course altogether, which was wonderful! The rain also cooled it off a good bit as well. I must say though, we traded HEAT for HUMIDITY. The temperature was only 80, but the dew point was 75. Normally it is hotter than blue blazes, but since it is later in the day there usually isn’t much humidity. I honestly think this year’s conditions were equally as tough, if not tougher.

I ran the course with a few friends beforehand. None of my regular crew was racing, but a couple of them were out to do an easy run and to watch the race, so I had some good company on the warm up (and again later on the cool down). I ended up with about three and a half miles plus a few strides before it was time to line up for the start. There was actually a little bit of confusion as to where the start line was supposed to be (the course is certified, but hadn’t been marked yet that day). Eventually they found the washer and poured some chalk across the street delineating the start line. Sometimes I start a few rows back at this race, but I decided to line up essentially on the line this year.

In typical 5K fashion, the start was pretty fast. I was so glad that my race recap from last year had jogged my memory (running pun) about the GPS satellite issue downtown. I looked down at my watch at one point during the first quarter mile and saw a pace of 7:30, a little while later it was 6:30 and it felt more like 5:30! Last year I kept picking it up and picking it up because of the watch and this year I was a bit wiser. I came through the first mile in 5:57. Not too fast and not too slow! Just right.

I held the pace pretty consistently during the second mile. Also in typical 5K fashion, I was running in no man’s land. There was a group of guys up ahead of me that I could see, but they were too far ahead for me to be able to run with them. I tried to focus on staying comfortable and not worrying too much about the pace. I came through the second mile in 5:58. Again, not too fast and not too slow. If I could hold on to this, I was setting myself up for a really good time! If only it was easy to maintain your pace in the final mile …

I really started to struggle during the final mile. I didn’t think I had run the first two miles too fast, but in hindsight, I guess I did. I hadn’t specifically looked at a pace adjustment for the temperature and humidity and I likley should have done that. I think I might capable of holding the pace in perfect conditions, but not on a super humid, muggy evening in August. Silly rabbit. I wasn’t looking at my watch because I knew that I was doing everything that I could and seeing the pace wouldn’t do me any good. My third mile was 6:24 and I managed to pick it up to 5:40 pace for the last tenth, giving me a finish time of 18:43. I was the first female finisher and sixth person overall. It’s always a treat to place at this race because the top three overall winners get gift cards to McCoy Outdoors in Mobile. I got a $100 gift card! Sweet! Side note: if only I could find a job that paid $100 for about 20 minutes of work. That would be NICE! Ha.

While the pacing didn’t go exactly as planned, I KNOW that I will get this nailed down. I am actually very hopeful that I might be able to squeak out a 5K PR this fall! I know that my fitness is really solid. Now I just need the weather to cool off some and help a sister out.

Holiday

This is 32!

Another fiscal year is coming to an end for me (i.e., my birthday is tomorrow), so in the spirit of continuing with birthday blog traditions (here is year 30 and here is year 31), I decided to take a look back to remember what all went on during the last year. I think it’s important to take time every now and then to reflect back on things. Before I wrote this post, I actually was thinking that not much happened this year, but after looking back … I was wrong!

Here are 32 memorable events (most are silly, some are more serious) from the year! They are not numbered, which is only driving me slightly crazy, but the list formatting just wouldn’t work with the links and pictures that I have included. I promise that there are 32 things. I counted. Multiple times.

I celebrated my actual birthday by running 32 miles! This is one of my favorite yearly traditions. I’ve got a 5 year streak going with this now and I’m hopeful to continue the tradition this year. The Ragnar Relay we are doing in Colorado is actually on my birthday this year! I’ll be running close to 20 miles as part of that, so I just have to figure out how to squeeze in another 13 miles afterwards. Piece of cake (hopefully literally and figuratively)!

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I joined Salty Running! I have been a reader of Salty Running for quite some time and somewhat on a whim, decided that it might be fun to write for them as well. The idea of writing posts that aren’t as personal in nature (i.e., not a list of 32 things that happened in my life) is appealing to me. My favorite piece by far was a collaborative effort called #MeToo – Women Runners’ Experiences of Sexual Violence, Assault and Harassment. It has been really cool to be part of a group of such fierce, intelligent and strong women. I also started doing some editing work for the site this summer and I really, really LOVE editing. I wish that I was qualified to do that as my actual job.

Brooksy joined IG and got a little bit into running. He averages a mile or two per week. His insta game is not exactly stellar and he still prefers swimming and fetching over running, but regardless, he enjoys an early morning trot every now and then.

I coached girls on the run! I loved being part of the GOTR organization! Their mission is to “inspire girls to be joyful, healthy and confident using a fun, experience-based curriculum which creatively integrates running,” and their vision is to “create a world where every girl knows and activates her limitless potential and is free to boldly pursue her dreams.” Yes, yes and more YES!

We celebrated our 7th anniversary with matching cards. We really did get each other the same card! You might think, “What are the chances?” but really … there are two golden retrievers on the card. We’re pretty predictable like that. Next to you … is my favorite place to be!

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Daniel did his first Ironman 70.3! This was quite an amazing feat. After spectating this event, I have mad respect for all of you triathlon types out there. What you do is incredible!

I ate candy corn and got a tiny candy corn figurine. Candy corn is definitely one of my guilty pleasures in the fall. What’s not to love about pure sugar? AmIRite?

A client brought me eggs from her chickens (which indirectly impacted my decision to become a vegetarian). Side note: I do *now* realize that there aren’t little baby chickens in these particular eggs. This great egg incident (the “egg-cident”) of 2017 was the primary driver of my decision to become a vegetarian.

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Brooks turned 6! I can’t believe our little buddy is so grown up. He brings so much joy to our lives.

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Halloween meant dressing myself up as Galen Rupp (for a Salty Running post) and dressing Brooksy up as a lion (for funsies). We don’t typically do the Halloween thing, but it was fun to “celebrate” in our own little way.

We got a Christmas tree and decorated our house for Christmas! This was our first Christmas in our new house and we thoroughly enjoyed our tree and our lights. We haven’t done much decorating in the past, so this was definitely special.

We saw ELF the Musical at the Saenger Theatre in Pensacola! It was a great show and definitely had me laughing out loud on multiple occasions!

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I went to the chiropractor more times than I can count. I had (err … have) a nagging left … leg. It’s primarily in the hamstring and glute area, but it likes to show up in the calf, hips and IT band sometimes as well. Thankfully, it is mostly under control and the staff at Coastal Chiropractic has been extremely helpful in keeping me up and running!

It snowed! Twice. This is not typical for lower Alabama. I found out pretty quickly that I was not cut out for frigid running temperatures. I thought I was going to lose my fingers to frostbite. I wish I could say that I am exaggerating, but I’m not … my hands have never hurt like that in my life.

I ran the Mississippi Gulf Coast Marathon as a pacer. This was my first time officially pacing a race. You can read more about this race (if you so desire) by clicking on the link in the first sentence. The key takeaways are that pacing a marathon is a lot of fun, but short courses are the worst.

I became a Run Angel ambassador. It’s really cool to partner with a brand and a company whose sole focus is on personal safety. Safety is always a top priority for me and the Run Angel brings me a lot of peace of mind in the event that I am out running alone.

I ran the First Light Marathon. You can also read more about this race (if you so desire) by clicking on the link in the first sentence. I tried to keep races off of my “memorable events” list, mainly just because if I included all of them, that would’ve been 22 of my 32 things! Ha. However, I feel like a marathon is pretty significant event that indeed deserves a memory of its own. When I first started training for First Light, I was hopeful that I would have a shot at breaking three hours. As the race got closer, it became fairly evident that this wouldn’t be the race. Getting sick a few weeks before the race was definitely the main factor, but now looking back, the whole training cycle really fell apart about six weeks out. Even though I didn’t get that sub three, I really enjoyed training with so many great friends and I crossed the line as the first female at my hometown marathon, which was incredible feeling!

I taught corporate tax at a local university. If we are talking about things that I did this year that were outside of my comfort zone, teaching would likely be at the top of the list. I have always had teaching in the back of my mind as a potential “second career,” and I was able to get my feet wet and see what that was all about. There are definitely pros and cons. At this point, the cons outweigh the pros and I don’t see myself pursuing this more in the immediate future. The door isn’t completely closed though!

Mom and I took a quick trip to Birmingham. We always have a good time wherever we go and I am definitely thankful for the time that we have to spend together.

Brooks and I mastered the puppy plank. Y’all. Isn’t he the cutest? If I am ever doing planks or pushups (or anything on the ground really), he loves to get right under me and sprawl out.

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I played lots of ping-pong and a little bit of tennis! We set our ping-pong table up in our living room (kind of by accident). It was supposed to go to a friend’s house, but we had car issues with the delivery and it ended up staying at our house instead (it had been in my parents’ garage before that). We ended up using it a pretty good bit. From table tennis to regular tennis, I played more tennis this year than I have in the last few years for sure. I only played regular tennis a handful of times, but it’s always fun to get back out on the court.

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I survived yet another tax season. I don’t know how this keeps happening, but I can’t seem to get out of the tax world (and believe me, I’ve tried!). This was my tenth tax season! In all seriousness, I am thankful for my job and for the ability to use my brain.

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We officially cleaned out our storage unit. We moved into our house last February and likely should’ve cleaned it out long before we did, but better late than never. The most notable items that were discovered were my magical “PR” shoes from 2010 and my wedding dress. These bad boys carried me to a lot of big running milestones, including my first sub-20 5K, my first sub-40 10K, my first sub-1:30 half and my first marathon. Those were some good shoes right there!

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We rescued several baby birds. We noticed their nest well before the birds hatched. Once they hatched, those little guys (or gals) were on a mission to fly the coop. They were jumping out left and right and we had to keep our eyes peeled when we were outside so that we could safely return them to their nest before they were able to fly.

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We went to Auburn and Daniel got third place overall in his triathlon.

I started working with Sarah Bishop of McKirdy Trained! This is also on the list of things that has pushed me outside of my comfort zone (I kid, I kid … kind of). I have done several challenging workouts, many of them have left me looking a bit like this …

I went on a bike ride with Daniel and rode a bike without a kickstand​. Biking is definitely not my thing, but I had fun riding that day. I don’t think that I have a future in biking, but I had a lot more respect than normal for the guys riding in the Tour de France this year. A little perspective can change a lot of things.

Mom and I took our annual trip to Watercolor! I look forward to this trip every year and it’s always wonderful. Again, I am just SO thankful for the time that we get to spend together.

I went paddle boarding and skiing and, in general, enjoyed #baylife. I have always enjoyed being on the water and Mobile Bay has always held a special place in my heart (hence the name of this blog).

I had the opportunity to share my story on two podcasts! This would definitely be another thing that was out of my comfort zone. Speaking up and speaking out against sexual assault is very important and it has been a big part of the healing process for me.

I got a state record for the one mile! I would love to do more one mile races. Of course, this might be because I’ve been reading “The Perfect Mile: Three Athletes, One Goal, and Less Than Four Minutes to Achieve It” by Neal Bascomb. The book tells the stories of Roger Bannister, John Landy and Wes Santee and details their training in pursuit of breaking the four minute mile. It’s been really interesting to read about their training. To quote Roger Bannister, “We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves. The more restricted our society and work become, the more necessary it is to find some outlet for this craving for freedom.” 

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Last, but certainly not least, we are flying to Colorado for the Ragnar Colorado Relay! I will definitely be sharing all of the details (probably more than you want to know (because I tend to do that)) of our trip when we get back, but for now, I am spending the last day of 32 flying across the country with some of my best friends to do something that I enjoy more than just about anything else. I can’t think of a better closing to year 32 or a better start to year 33!

The Running

Obviously running was mentioned in several of the memories already, but here’s the “run down” of what year 32 looked like from a purely running perspective.

I ran 3,382 miles while I was 32. Included in those miles were 22 races. The breakdown of races by distance is below.

1 mile: 1
5K: 8
4 mile: 1
8K: 1
10K: 6
12K: 1
10 mile: 1
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alf marathon: 1
Full marathon: 2

I only managed two PRs and only in distances that I rarely race (4 mile and 8K). I’m hoping to change that during this upcoming year! 

 

Peace out, thirty two. It’s been real. Let’s do this, thirty three!

Weekly Recap

Training Log – 08.05.18

Happy Sunday!

This week was pretty chill on the workout front (i.e., no workouts). I did a tough workout last Sunday and then this week was primarily easy running getting ready for and subsequently recovering from the mile race.

Here is what my training looked like the week of 07.30.18 – 08.05.18:

Monday – Easy: 10 miles (8:53 pace)

I started the week off with an easy run with Rebecca and Bowie.

Tuesday – Easy: 10.5 miles (8:38 pace)

Tuesday morning we had a special treat! Tia (@arkansasrunnermom) joined us for our weekly hill run (815 feet of climbing). She and her family were on staying close by on vacation and we were able to meet up for a run. We have been “internet friends” for over three years at this point and it was so cool to meet her in person. She is a lovely person and was a wonderful running buddy.

Wednesday – Easy: 5 miles (9:14 pace)

I did a short five mile treadmill run before work on Wednesday. I was trying my best to take it easy and rest up for the race Thursday.

Thursday AM – Easy: 4 miles (9:40 pace) + PM – RACE: 6 miles (7:41 pace)

I ran a few easy miles Thursday morning. I wanted to keep my legs fresh and also stay in my regular routine the morning of the race. I figured that if I didn’t run, my legs would be stiff and I would feel a bit stale that evening.

Thursday evening I did a three mile warm up, raced the mile and did a two mile cool down.

Friday – Easy: 8 miles (8:38 pace)

Tia joined us again Friday morning before heading home to Arkansas. Rebecca and I did four miles and then Tia met us for four more. I expected to be a bit sore from the mile race, my legs felt surprisingly good!

Saturday – Easy: 8 miles (8:37 pace)

Saturday morning was a fairly standard group run at Warehouse.

Sunday – Easy: 13 miles (8:57 pace)

Sunday was more of the same! My legs were a bit tired Sunday, but overall I felt really good. I took Brooks for a little trot when I got home and walked a few miles with my mom.

Total – 65 miles

That’s it for now! I hope you guys have a great week!

Race Recap

Race Recap: Fairground Road 1 Mile

Thursday evening I ran the Fairground Road One Mile in Robertsdale, AL. I had been looking forward to this race for quite some time (i.e., probably since last year’s race!).

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I really enjoy the challenge of a one mile race. It’s not everyday that you get to go out and see how fast you are truly capable of running. In fact, I would venture to say that a lot of us have not tapped into our true potential as far as our speed goes. A one mile race is an excellent place to test your limits and find out what you are really made of!

Going into the race, I had a few goals in mind:
A Goal: < 5:20
B Goal: < 5:23 (which would give me a PR)
C Goal: < 5:40 (which would give me the 32-year-old female AL state record)

I knew that the A goal was a bit of a stretch, but some of my recent workouts pointed towards 5:20 as being a reasonable stretch goal (if that makes any sense). I didn’t give myself much “wiggle” room in between the A & B goals, but when you are talking about a one mile race, seconds can really feel more like minutes. The C goal was purely dictated by the fact that the 32-year-old female one mile record in the state of Alabama was 5:42 and I wanted to get the record.

Daniel and I warmed up for close to 3 miles before the race. The majority of that was purely easy running, but I also threw in a few short, quick strides towards the end to get the blood pumping and the muscles primed. It is quite a shock to the system to go from running 9 or 10 minute pace during the warm up to racing at a 5 or 6 minute pace, so the strides help you “ease” into that a bit and signal to your brain and muscles that it’s about to get real.

The course is an out and back road mile. I knew that the turnaround would slow me down a touch, but I wanted to try to run as evenly as possible for the four quarters of the race. With a goal pace of as close to 5:20 as possible, I needed to be close to 1:20 for each quarter (i.e., 1:20, 2:40, 4:00 and 5:20).

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Our friend, Kenny, generously offered to pace me for the race, which was AMAZING. Maybe he didn’t exactly offer, but when I heard him say that he wasn’t planning to go all out and do the race himself, I chimed in with something along the lines of, “You should totally just run with me instead.” He did and it helped me so much! He actually forgot his watch, which would’ve made pacing a bit tricky, but he was able to borrow Daniel’s watch for the race (Daniel didn’t race either), so that worked out.

I didn’t lap my watch at each quarter, so I don’t have the exact splits to share. I know that we started off a touch too fast, but we settled into the pace within the first quarter-mile. Kenny was doing a better job of tracking it than I was and he said we were at 79 for the first quarter.

I tried to cool my jets a bit during the second quarter, but still keep the effort where I wanted it to be. I didn’t really have any room to be cooling my jets, but I knew that I needed to rein it in just a touch if I was going to finish this thing strong. We got to the turnaround in 2:42, so I lost a few seconds on that quarter.

While it might not seem like a big deal, you have to slow the pace WAY down in order to do a 180 degree turn. I made a concerted effort to pick it back up immediately after the turnaround so that my pace wouldn’t lag at all. I was mentally prepared for the third quarter to be really tough. You are working really hard at that point and your brain tries to tell you that it would feel so much better to just relax and not worry about finishing this thing. We ran exactly 80 seconds from the turnaround back to quarter, getting there in 4:02.

The last quarter-mile was TOUGH! I was really struggling to maintain the pace. Kenny encouraged me and kept reminding me that we had less than a minute to go, less than 30 seconds to go, etc. and I tried my best to stay strong. In actuality, I faded just a tad during this section, but nothing crazy. In order to get that 5:20 though, I know that the last quarter is where I am going to have to make up my mind to really give it every ounce I can muster.

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The split on my watch shows 5:22, which would’ve been PR, but my official time is 5:25. I know that I can’t count my watch time, but it’s still fun to have that as a reference. I am thrilled with 5:25 and am super excited to have gotten a state age group record.

Daniel and I ran two miles after the race to cool down and my legs felt better than I expected. The Kona Ice Truck was on hand after the race, which was a very nice touch. I got a large wedding cake flavored snow cone and it was quite delicious! I also won a trigger point massage roller as a door prize and a fancy insulated water bottle as the overall award. All in all, I’d have to say that it was a very successful evening!

Monthly Recap

July Recap

Well guys, another month has come and gone. July was a good month, but I have a feeling that August is going to be even better! Before we get too far ahead of ourselves, let’s recap July’s running.

Month Recap: July 2018

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Workouts: I got in some decent workouts this month and also had some workouts that were cut short or otherwise modified. I actually completed and hit the paces I was prescribed on four of the workouts (in blue below) and the others were all supposed to be longer or different workouts. For example, 3 X 1 mile was supposed to be 5 X 1 mile,  the “fast finish” run was also originally supposed to be a 5 X 1 mile workout (after the first attempt was a bust) and the 3 mile tempo was supposed to have 8 X 400 afterwards. You win some, you lose some. I won more than I lost this month, so at least that’s … something.

3 mi. WU, 3 X 1 mile (5:55, 5:53, 6:30), 3 mi. CD

3 mi. WU, 3 X 2 miles (6:49 avg., 6:35 avg., 6:39 avg.), 4 mi. CD

2 mi. WU, 3 X 1000 (3:46, 3:42, 3:43), 3 X 600 (2:12, 2:12, 2:14), 3 X 400 (1:24, 1:23, 1:22), 2 mi. CD

10 mi. w/ fast finish for last 3 mi. (6:59, 7:11 and 6:36)

3 mi. WU, 4 X 600 (2:09, 2:09, 2:09, 2:08), 4 X 400 (83, 83, 83, 83), 4 X 200 (39, 40, 39, 38), 2 mi. CD

3 mi. WU, 3 mi. tempo (6:39 avg.), 3 mi. CD

2 mi. WU, 1.5 mi. threshold (6:20 avg.), 8 X 400 (82, 82, 80, 80, 80, 80, 80, 78), 3 mi. CD

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Favorite workout: My favorite workouts were the two ladder workouts where the reps got shorter as the workout went by. I like “front loading” the workout and getting the hard part of the workout out of the way early on. I felt like both of those workouts absolutely flew by, which is always a good thing!

Races: I ran the Shark Run 4 Miler on the Fourth of July!

Favorite race: Months with only one race make me a bit sad, but it doesn’t always work out to run more than one race each month. I definitely enjoyed the Shark Run, but I would’ve enjoyed it a bit more if the course hadn’t been short.

Paces: My paces ranged from 5:53 (second mile of the mile repeat workout, which was too fast and also why I only made it through 3 of my 5 repeats (insert facepalm)) to 9:50 (on the beach).

Miles: 299.7. Ahh! I can’t believe I got so close to 300 and didn’t even know it. It was a bit tempting to go back out and run a third of a mile, but in the spirit of not being *too* crazy, I’ll just let it be.

UPDATE: I was using the total from Strava, but I just looked at Garmin Connect to double check and my total on Garmin Connect was 300.1! I’m guessing it has something to do with the fact that Strava rounds everything down to the nearest tenth. Either way, I’m calling it good.

Elevation gain: 14,108 feet! I added this category since a lot of my “easy” runs this month were as hilly as I could possibly make them. I’d like to think that all of this climbing has been beneficial. I know it has. I’m just still not entirely convinced that we are going to be properly trained for the mountains that await us in Colorado.

Longest run: 13 miles. I had 12 runs in the double digits, but never did more than 13 (well … 13.1 to be exact).

Shortest run: 5 miles.

Doubles: 6 days of doubles.

Rest days: 2 rest days.

Coming up: August is going to be a race-filled month! I’m doing a one mile race this Thursday, a 5K next Tuesday, RAGNAR COLORADO next Thursday and maybe a trail race in Auburn the weekend after we get back.

I’m also still ironing out the details of how I am going to get my birthday miles in this year. Ragnar Colorado starts on my birthday and my three legs of the relay add up to close to twenty miles. I’ve just got to figure out how to squeeze in another 13 somewhere along the way. I’m thinking that I might just keep running along the course after I finish my last leg. It’ll be an adventure one way or another!

Tell me: What do you have coming up in August?

Weekly Recap

Training Log – 07.29.18

Happy Sunday!

Here is what my training looked like the week of 07.23.18 – 07.29.18:

Monday – Easy: 9 miles (8:52 pace)

I started the week off with an easy run with Rebecca and Jessica! Woo! We don’t all get to run together during the week much these days, so it was a treat to be able to all get together on a Monday morning.

Tuesday – Quality: 8.75 miles (7:59 pace)

Tuesday morning I went over to the track for a ladder workout. The workout called for a three mile warm up and then 4 X 600, 4 X 400, 4 X 200 and a two mile cool down. I did the warm up on the road with Daniel and then went over to the track for the faster stuff.

My goal time for the 600s was 2:07 (5:41 pace). My actual splits were 2:09, 2:09, 2:09, 2:08. My goal time for the 400s was 1:22 (5:30 pace). My actual splits were 1:23, 1:23, 1:23, 1:23. My goal time for the 200s was 41 (5:30 pace). My actual splits were 39, 40, 39, 38. I was really, really happy with how this one went! I can’t believe how consistent my splits on the 600s and 400s were. I really don’t think I could do that again if I tried. It was also a great feeling to be able to go a bit faster than “prescribed” for the 200s!

The workout was written with 2 minute walking recoveries between each rep, but I ended up just jogging a 200 very slowly in between all of them. The recoveries were all between 1:15 and 1:30, which I think is a good sign. I have found that it is hard for me to stop and walk in between reps. It’s almost as if walking signals to my body that the workout is over and I have a really hard time getting back going after a walk break. Perhaps it has something to do with Newton’s first law of motion … a body in motion stays in motion. Yep. I think that’s it! #science

Wednesday – Easy: 11 miles (8:37 pace)

Wednesday morning we had almost half of our Ragnar team at the house (Kenny, Bowie, the Daniels and I) to do some more climbing. We got just over 900 feet! I’m getting really excited about our trip!

Thursday – Easy: 8 miles (8:58 pace) 

I got a few easy treadmill miles in on Thursday morning.

Friday – Quality: 9 miles (8:02 pace)

Daniel and I did a short tempo run Friday morning. I did a three mile warm up, three miles at a tempo (ish) pace and a three mile cool down. Daniel did most of that with me and I was definitely glad to have him there for the tempo miles. Our splits were 6:34, 6:43 and 6:41. The goal was 6:40 pace and we averaged 6:39. Whew!

Brooksy was very proud of us!

Saturday – Easy: 12 miles (9:01 pace)

Saturday morning we did the typical long (ish) run at Warehouse thing. My friends did 16 to 18 miles, but I stuck to 12. If I decide to do a late fall marathon, those long runs are going to be ramping up soon enough. In the meantime, I’ll stick to my less than two hour long runs.

Sunday – Quality: 9.75 miles (7:44 pace)

I got a really solid workout in Sunday morning. It was a two mile warm up, a mile and a half at threshold pace (goal pace was 6:25) and 8 X 400 (goal pace was 5:30 (or 82 per 400)). I texted with my coach a bit Saturday evening asking her about my upcoming mile race. I am really hoping to run somewhere in the low 5:20s for the race and she told me that she needed to see me run some 80s for these 400s in order to have that as a reasonable goal (she also said that I haven’t shown her that I could do that yet). Alrighty then … I thought to myself, “watch me!”

I was definitely on a mission and maybe she was just trying to motivate me all along. Either way, it worked! I ran the 1.5 at 6:20 average and then hit the 400s in 82, 82, 80, 80, 80, 80, 80, 78! I’m pretty sure that is the quickest and most consistent that I’ve ever been able to run 400s. On one hand it was definitely a huge confidence boost for me, but on the other hand, I hope I didn’t leave my race on the track. I don’t think that I did, but sometimes I feel like it’s almost more reassuring to have a really terrible workout before a race because you know that you are *due* for a good day on race day.

Here’s to hoping that I can pull off a great race after a good workout!

Total – 67.8 miles

That’s it for now! I hope you guys have a great week!

Weekly Recap

Training Log – 07.22.18

Happy Saturday!

I got very behind on updating my training log this week, but better late than never I suppose! Some of our electronic devices got struck by lightning a week or so ago and we are still in the process of getting everything back up and running (no pun intended). We have a new router and a new modem, but are still have connectivity issues as we speak (or rather type). Aside from that, it just really felt like the longest. week. ever! I don’t even know why, but whatever … it’s done now. Thank goodness for the weekend!

Here is what my training looked like the week of 07.16.18 – 07.22.18:

Monday – 10 miles (8:58 pace)

On Thursday I met Kenny and Bowie for what seems to have become a twice-weekly run all. the. hills. run. We ended up with 950 feet of climbing. I don’t think that the hills of lower Alabama are going to be sufficient to prepare us for the mountains of Colorado, but at least what we are doing is better than nothing.

Tuesday AM – Quality: 9 miles (8:10 pace) + PM – Easy: 5 miles (8:23 pace)

Tuesday morning I went over to the track for a fun (yes, really!) little ladder workout. The workout called for a two mile warm up and then 3 X 1000, 3 X 600, 3 X 400 and a two mile cool down. I enjoyed the variation in this workout and was especially appreciative that the intervals in each set got progressively shorter as I went. I was halfway done with the hard portion of the workout by the time I finished the 3 X 1000 and that was definitely a good feeling! My splits for the 1000s were 3:46, 3:42, 3:43 (so 5:55 (ish) average pace).

Since the 600s were an entire lap shorter than the thousands, they really felt like a breeze. My splits for the 600s were 2:12, 2:12 and 2:14 (so 5:48 (ish) average pace). I still felt strong after the 600s and then all I had to do was run three more hard laps. I knew I could handle that! My splits for the 400s were 1:24, 1:23 and 1:22 (so 5:32 average pace).

It should also be noted that while Daniel didn’t run this workout with me, he did accompany me to the track so that I wouldn’t be there alone. Very chivalrous! He actually brought a blanket (okay, it was a towel) with him and laid down on the track while I ran. He scared a few of the other runners and walkers who were not expecting anyone to be sleeping in the outer lane of the track (I can’t imagine why they weren’t expecting that (ha)).

I did an easy double with Jessica Tuesday evening. Daniel and Brookser got to keep Miss Olivia company while Jessica and I ran.

Wednesday – Rest!

Impromptu rest day. Those are the best, at least every now and then.

Thursday AM – Easy: 10.1 miles (9:14 pace) + PM – Easy: 5 miles (9:50 pace)

We found some new hills to conquer Thursday morning, although I think the hills might’ve come out on top on this particular day. We were getting a bit tired of running the same hills over and over (and over) again, so we went a different direction and found some new climbs. I finished the run with 915 feet of climbing.

I did an easy double on the treadmill Thursday evening while Daniel rode his bike.

Friday – Easy: 5.5 miles (9:02 pace)

I was able to leave work a little bit early Friday afternoon and I went out for an easy run around 3 p.m. It was 89 degrees with a real feel temperature of 104! Holy smokes. Side note: I don’t really recommend running in that. I was trying my best to take it easy in anticipation of (or rather, as preparation for) Saturday’s workout.

Saturday AM – Easy: 10 miles (8:38 pace) + PM – Easy: 5 miles (8:18 pace)

Saturday we walked outside to a *feels like* temperature of 97 degrees at 5 a.m. What the what?! It was a brutal, oppressive heat like I haven’t felt in quite some time. I think we have this same sort of heat every summer, but I also think our brains tend to block out those unpleasant memories and we just forget that it actually does get this bad. We were even under a heat advisory (whatever that means). Regardless, it was bad and I decided to bail on the workout. The workout was supposed to be a long warm up, then 5 X 1 mile repeats and a long cool down. I really don’t think it would have been smart to even attempt that in the heat and so I ran easy instead.

Cody and I did an easy double Saturday afternoon just for funsies. It was hot. We survived. The end.

Sunday – Quality: 10 miles (8:24 pace)

Since I didn’t get any quality miles in on Saturday, my coach suggested that I try to pick it up for the last three miles of my run on Sunday *if* I felt like it. The heat was quite oppressive again, so I didn’t decide whether I was going to pick it up or not until mile seven of the run (which was go-time).

I decided to go for it and I was pleasantly surprised. The splits for my last three miles were 6:59, 7:11 and 6:36. I had a big hill to tackle during the second up-tempo mile. I usually shy away from (i.e., plan my route to avoid) hills, but since we’ve been doing all of this hill training this summer, I decided to go ahead and “embrace the hill.” My pace slowed, but my effort was consistent and my pace didn’t slow nearly as much as it has in the past on this same hill. I’ll take that as a win! Also, by the time I got up and over the hill, I felt like I was flying!

Total – 69.6 miles

That’s it for now! Have a great week!