And Then There Was 20

So yes, last week was a 20 miler. This week was a shorter, fall back week, recovery and all that, for next weeks 20, but next week I’m out of town. I’ll be in Boston when my group is running. And I don’t know how easy it might be to get a 20 miler in out there (although yes, the thought had occurred to run from the finish line, 10 out and back, yes, along that course), with the going out, hanging out and all that good stuff. So my other option was back to back 20s…and getting up extra early on a Saturday so I could run 8, then pick up with the group. I didn’t know if going out after would happen or not…I was out of bed at 4:30, and at our meet spot around 5:30. I ran out 4 miles, opposite direction we would be running, in the dark…alone…and while normally I don’t think twice about that, but I was in a different area, not that it was a bad area, but well, you know…it was dark, but thankfully it was fine. I saw a few other early birds, although not many. Anyway, the 8 went like this:

Mile 1 – 9:24
Mile 2 – 8:56
Mile 3 – 8:42
Mile 4 – 8:54
Mile 5 – 8:52
Mile 6 – 8:52
Mile 7 – 8:52
Mile 8 – 8:35

A quick break, bathroom stop, quick chat with a couple of the group members, directions on the route and we were out:

Mile 9 – 8:57
Mile 10 – 9:03
Mile 11 – 8:40
Mile 12 – 8:58
Mile 13 – 8:38
Mile 14 – 7:54
Mile 15 – 8:20
Mile 16 – 8:29
Mile 17 – 8:28
Mile 18 – 8:09
Mile 19 – 8:21
Mile 20 – 7:44

Total Time – 2:54:04 for an average of 8:39 pace. Granted there were about 10-15 minutes between the two runs, but overall it really was a good run.

The next weeks are crazy and unfortunately now I don’t get to run with the group for a bit and I’m going to miss it. I have orientation on Tuesday night, then next Saturday out of town, won’t be back in time the next Tuesday for the run (missing two key speedwork sessions, but that’s OK, I can do speedwork alone) and the next longer run I’m doing a race that weekend instead…

21 Miles and 3 Hour Drives

Well, after a long week last week I am planning a cutback week in mileage and workouts for this week. I might do a couple of a little bit harder workouts (we have a tempo/threshold run tomorrow with my training group and I think I might do some cruise intervals in a shorter workout on Thursday) but for the most part this will be a much lighter week. Last week I topped at 59 miles for the week. We had a 20 miler on Saturday that by the time we were done was 21 miles. The pace was slower than I would’ve liked (9:17 is what we averaged by the end) but I felt good the whole way, could’ve run further (5 more miles would’ve been easy and under 4 hours as we were picking up the pace at the end) and had sub 9, including an 8:15 or so mile in the last 4-5. There wasn’t anyone willing to run a faster pace up at the front it didn’t seem, but having more energy in the legs at the end I guess is a good thing.

Friday night I met up with my friend who is getting married in January, her sister and sister-in-law, the three of us make up the wedding party, and we went bridesmaid dress shopping. Her dress was picked and purchased a few weeks ago, and ours ended up being bought on Friday. It was basically the dress we had already been shown that was made to match up with one of her top two dresses. It wasn’t the dress she ended up getting, but this dress will still work fine and it’s a cute dress that I could see wearing again. We went for yummy dinner after at a good Italian place (I said I wanted pasta no one else cared and I was running 21 the next morning) and I tried lasagna even thinking it wasn’t a good idea day before a long run, but it was fine (have always avoided heavy cheese things but now I know it works!!). We went shoe shopping after, just to see if there was a chance we’d find something and amazingly we did…they were more than I’d maybe have wanted to spend, but the shoe was very cute and I’m fine with it because I’ll wear them again and often and they were comfy, at least to me!!

So after all the gallivanting went home and watched Phelps win gold number 7, then went to bed, did the run the next morning, then drove 3 hours to my parents. Not fun after 21 miles but oh well…what do you do? I visited at home, then went to my grandma’s for a visit, then to have a beer with mom and dad and saw my aunt and other grandma and some family friends…then went back and got other grandma to bring her down for dinner…we had yummy ribs, sweet corn and baked beans and some really good bread and then watched more Olympics and saw Phelps get 8 and saw marathon through Paula getting finished. Maybe it wasn’t a good run for her, but at least she was able to struggle through and finish. Went out for a while with my aunt later than night and then was home and spent the night with fuzzy nephew Beaux…got up the next morning and visited with mom and dad, went for a walk with mom and Beaux and we pooped him out, it’s been a while since tubby walked 2 miles! Then dinner and a nap and last visit with grandma, stocked up on sweet corn and came back up…was later than I normally come back but since I went down later figured I better stay a little longer. Got back in time though for a quick run to loosen up the legs and managed a nice 5 miler averaging 8:30s which isn’t bad considering the 21 the day before. Now I need weekend to recover from the weekend!!

Long Run Saturday

Long run with the group today. It was a set 18 miles and we ended up with 18.35 on my Garmin. Pace was 2:47: 54, and overall pace of 9:09. Not as good as the last couple, but I survived it, which was the important thing. We ran starting at Lake Harriet, and went out 9 miles long the Twin Cities Marathon course and then back, not quite the same route but close, so I've seen a portion and roads of the course that I haven't seen or done before. Nothing too scary there...the biggest part of the hills is toward the end, and we do that section of the course as part of the long runs too.

I got done and was beat. My legs are still feeling really tight, I didn't stretch as good as I should've that's for sure. And my heel was aching badly. I've iced it twice and used a golf ball on it a bit trying to loosen it up. I was supposed to be going to the Nine Inch Nails concert tonight, but Trent Reznor is ill and so the concert was postponed...probably a good thing for me since I am achy...had a few options of other things to do, but not sure yet if I will or not.

I'm thinking that everyone is right too, about me maybe not being recovered from last weekend. I have been extra tired this week and that could be why the runs haven't been so good. Although Tuesday was decent and today I kept up with the leaders in the group so who knows. It was a bit more difficult on Tuesday though. My debate now is run tomorrow and get my planned mileage for the week (I'm at 45.35 right now and planned 50) or take it off and try to let myself recover a bit more. We'll see how I feel in the morning I guess.

Oh, and I think I'm finally caught up on my blog reading after being gone!!

Advantages of a Running Group

1. Obviously the people to run with is a big one. Not to mention water, powerade and jolly ranchers and starburst at the water stop (set up at a central point where you did loops of no more than 4 miles before you got back to the water).

2. Yes, someone to get you out of bed because you know there are others running...and I was able to get up and run with the group at 7 am and it really wasn't THAT bad...

3. A whole bunch of interesting new people to talk to that WON'T ask "how many miles is that marathon? Are you going to win? Or look at you funny when you talk about running 15 miles

4. Getting to know new people (main reason I joined). I ran and talked with at least 4 or 5 different people at points today and am still kind of running with one girl I met first Tuesday night who ran 3:28 in March...someone right around my goal time!! And she figures that's about what she wants to run this fall!!

5. People to agonize with you up that last really, really steep hill!!

6. People to get you to knew places to run. I had never known about the trails at Fort Snelling before...shaded and mostly soft!!

7. Water and powerade along with a HUGE bag of gummy bears, red vines, cookies and granola at the finish.

8. People to go for coffee with after!!Yes, it was a fun day...and there are a couple of hotties...(I went to coffee with two of them!). Not quite as nice as my gym hottie, but it's something new...Most of the guys are married, or I'm debating if they are straight, but what does it matter...it's all about eye candy right?

So those are the advantages. After a rough week, planned 14 today, ended up being 15 (which is what I actually wanted) and it felt good. Averaged 8:52 overall, had an 8:17 and 8:30 near the end, lost signal for the very last so it came up slow, but I'm guessing it was close to that and I'm happy with that as that is more than I hoped for. Now if only I can keep that up for the 20 milers when they come!!

Mile 1 - 9:22
Mile 2 - 8:56
Mile 3 - 9:00
Mile 4 - 8:55
Mile 5 - 8:37
Mile 6 - 8:47
Mile 7 - 7:46 (I know this one was off and probably averaged into the next one)
Mile 8 - 9:26
Mile 9 - 8:33
Mile 10 - 8:44
Mile 11 - 8:37
Mile 12 - 8:17
Mile 13 - 8:13
Mile 14 - 8:41
Mile 15 - 9:37 (had a huge hill to climb)

Oh, one more advantage...was done before 10 am...

Saturday Long Run

So I've adapted my long runs the last two weeks. I'd been planning to run them on Sunday, but Saturday has proven better due to plans on Saturday nights. Tonight is live Reggae celebrating the first full day of summer at a small bar on their patio outside the city. Should be fun. As for the run...well...I kept last night low key. Was planning to be in bed early but a friend called and wanted to go for a walk, so we did that and then had a beer and chatted. It wasn't an early night but it was low key enough. I was up and ready to run by 8:45 (thankfully I don't have a stomach that needs 2 hours to digest, I was eating by 8 and out the door not much later). I added a mile to last weeks route before I continued on route to Lake Harriet and back. It was warm, but not terribly windy. I went through just a little bit more Accelerade than last time, I know, I don't drink enough. I even had 3 sport beans (no, not three packets, literally 3 beans) during the run. I ran it in 2:34 and some odd change. A 9:06 pace. Not great, not my goal and 10 seconds per mile slower than last week, and the slowest came in the later part of the run, which means I need to work on my strength and stamina a lot. I did get 2 OK hill workouts this week though and finished the week (no planned run tomorrow and have to stick to that so as not to increase mileage too much) with 35 miles. I also managed 2 days of yoga for flexibility, 2 days of 30 minutes strength training and 2 bike rides, one even a "real" ride outside and everything. So it's slowly but surely coming. Will I be ready for my goal? That I don't know. I'm making a pact with my body though. Said if I can get me, at bare minimum, a 3 minute PR on my marathon time, I'll give it a month off (at least running) and maybe even see a doctor for my heel if it's still bothering me. So we'll see.

Lots of other things for the week but maybe I'll try to get a decent post and maybe include some pics or something tomorrow.

Oh yeah, and for the effort, and the ice bath I actually took, I think I deserve a nice glass of prosecco...I finally tried one I had bought a few weeks ago and it was yummy (for those not in the know, it's a light, sparkling white wine from the Veneto region, think Venice, of Italy and it's what is used to make Bellini's, along with a splash of peach juice, it's great chilled and perfect for summer, light, but not overly sweet). Or maybe I should make a daiquari...I do have that pineapple on my counter...

And a sudden DUH moment...I have not been using my Endurolytes tabs...yes, summer has come to MN, it has been warm and what have I NOT been using...umm...why??? Cause I forgot about them till now.

Long Run Weekend

After having a fall back week two weeks ago, and then an even shorter week last week after having my foot worked on, this week I was just determined to get more running in. I wanted my mileage up, but, in particular, I was shooting for a better long run than I have had. Actually, a long run in general was necessary.

Friday I had intentions of just staying in. A few things had the potential to come up, but with no calls by 8:30 figured I was safe. Yet at 20 after 9 a friend called me. My best friend in fact…you know, the one that knows where all the skeletons are buried…anyway, seems her boyfriend finally got it all together and proposed (after 4 years) so I had to go meet them to have a glass or prosecco and celebrate, and the place they were at had really good prosecco. Anyway, still got home and to bed at a reasonable time (obviously they had to have a private celebration). I was tired this week though apparently as I wasn’t up as early as I would’ve liked to have been on Saturday, and by the time I ate and headed out for my run it was almost 10…and finally summer like weather is here…which meant it was warm. I had brought some Accelerade along though, but I know I didn’t drink enough nor did I stop for water on my route. My goal is to have long runs hit at about 8:45, with goal marathon pace of 8:00 that’s reasonable, although ideally I’d like to start doing the first half at about 9:15 and speed up to 8:30 or so by the end…Well, anyway, I started out the run a few too fast miles in there, but hitting about right…toward the end I was really slowing down, some bad hills (a bit of walking up some of them) but I managed 15 miles at 8:56 average pace. I figure based on the bad weeks recently, 2 short weeks in a row, no long run in 3 weeks, and the heel issue, I wasn’t sure what to expect anyway. Training might get back to normal eventually and I did survive it.

Also last week I managed to get my academic advisor assigned, a meeting set up with her for tomorrow, and registered for my first class for this fall. Other highlights of the weekend, I managed to get my deck washed and prepped for staining this week. I cleaned out and up my car, got some work done around the house (although not as much as I should’ve) and spent some time with a friend who is going through a hard time…Anyway, hopefully I can get some stuff together and get my act back on track toward my fall goal…no more distractions!

Twins Win!

I’m not a big fan of baseball, but my mom is, and she loves her Twins and through my work we have sets, so I was able to get 4 tickets and use them for the game on Saturday night. My dad hadn’t been to a Twins game since the old Met Stadium (for those not from MN that’s where the Mall of America, which most have heard of, now stands) so it’s been a long time. It also seemed to be about the time for L to meet my parents. He’s been in the picture a while, he’s becoming more and more important in my life and I thought, well, let’s make that step. It seemed to have gone well. Dad asked him when he was coming to my home town, so we’ll have to make a trip at some point. Not for a bit yet though, lots of family things over the next couple of weekends. Here are how good the seats were and a few neat shots I got.

I just found the Sepia setting on my camera...this turned out quite cool.

Home run for Tori.

Our side arm pitcher...quite interesting to watch!

With a tie of 2/2, and a count of 3/2 (only 1 out) Mauer hits an in field home run at the bottom of the 8th with 2 runners on.

And the Twins win!

Rest of the weekend wasn’t too bad. I ran 17 miles on Saturday morning and another 4 on Sunday I managed 40 miles for the week. I’d like to maintain that for the next few weeks (except maybe lighter next week if I run the half I’m considering) and just see where I get to. I maybe got a bit spoiled on that last long run, due to a miscommunication on Friday night (that was thankfully resolved well) L didn’t help me with the long run on Saturday and I missed having someone to look forward to seeing every few miles (not to mention someone with an icy bottle of water and some Powerade) and he told me he was actually bummed about it too as he had a lot of fun helping me on my run last time, so next one will hopefully be with aid! Sunday I had to drop L at the airport kind of early as he is out east for a bike race this week that the team he works for is participating in, he comes back on Monday and I should also be able to pick him up. Sunday I got to catch up with a friend though, and that was nice. We hadn’t see each other in about 2 ½ months I think and she’s been through some stuff and seems like things are coming around and she’s finding herself, which is awesome. I like to see my friends getting to happier places and figuring out their lives and things they need to help them get happy.

Looks like some steamy times coming up, but that’s fine…I can still run, even when it’s 90 degrees and 70% humidity (yes, these are the tropics!) I just might be getting up earlier this week and running before work…

Sunday 18 Miler

First 18 miler of this training session done. I know yesterday I was being wishy washy and said 16-18 miles, all along my plan had 18 miles on it, I just wasn’t 100% sure if I was going to feel up to 18 miles…thankfully I was.

Mile 1 – 9:36
Mile 2 – 9:32
Mile 3 – 9:18
Mile 4 – 9:35
Mile 5 – 9:26
Mile 6 – 9:25
Mile 7 – 9:27
Mile 8 – 9:16
Mile 9 – 9:01
Mile 10 – 8:32
Mile 11 – 8:57
Mile 12 – 8:47
Mile 13 – 8:47
Mile 14 – 8:42
Mile 15 – 8:36
Mile 16 – 8:40
Mile 17 – 8:37
Mile 18 – 8:34

OK, not the most consistent, BUT following the negative splits pattern that I’m supposed to be. MP + 20% first half, MP + 10% second half. Unfortunately I picked up the pace a little too much in Mile 10 and it was a little under on Mile 11 but the rest was good and I even picked up a bit more at the end. I really thought a few of those miles toward the end were slowing down, they felt slower, but I did manage it. Time was 2:42:57 for an overall pace of 9:03…not too bad. When I hit the end of my run, coming into my association there was a car sitting, waiting to turn out, the driver had her window down and as I turned and was running down the driveway to finish out my run (I was at 17.87 miles at that point) and the woman was yelling out her window trying to get my attention. I’m sure it was to ask directions or something…I don’t get people. Do you not see me running, focused?? I’m not out for a walk…I’m training, and when I’m training, I don’t stop to offer directions, to chat with people, to visit or anything like that…fine when I’m done with the run but don’t bother me when I’m in the middle or worse yet, almost at the end. If that makes me a bitch, so be it!!

Oh, and things I learned, one good thing about the cold and snow, it makes a really nice fridge to keep your water cold and get your Powerade, that is warm cause you failed to put some in the firdge, cold by the time you get to it 55 minutes later!!

I’ll have to post my first week of training tomorrow as I don’t have all the stats with me right now.

Time to rest a bit, I’m meeting MNFirefly a little later for dinner and a beer.

24 Hours

What a difference such a short period of time can make. Two weeks ago, Friday January 26, I ran outside for 14 miles in close to 40 degree temps, by the next day we were in the single digits and/or below 0...and it hasn't warmed up since that time frame. 24 hours, heck, just a few hours time it took to get that cold, now 10 days later, finally a change has come. I went for a 16 mile run yesterday. I so had the days backward, but yesterday at noon I headed out in 2 degrees with -7 or so windchill, 2:27 minutes later and 8 pounds of clothing I made it back without frostbite and and OK feeling run. I was unable to make my goal of negative splits, but I started out too fast as it was:

Mile 1 – 9:03
Mile 2 – 8:47
Mile 3 – 9:03
Mile 4 – 9:07
Mile 5 – 9:33
Mile 6 – 9:02
Mile 7 – 9:02
Mile 8 – 9:10
Mile 9 – 9:09
Mile 10 – 8:49
Mile 11 – 9:06
Mile 12 – 9:09
Mile 13 – 9:23
Mile 14 – 9:30
Mile 15 –9:27
Mile 16 – 9:31

My goal is 9:30 pace for the first half, 8:50 pace for the second half, you can see where it was too fast to start, but oh well. I made it through. I did attempt a speed up, but it just was too hard with that 8 extra pounds I was carrying. The last couple of miles really hurt, but hey, I managed 16 miles...it's the longest run I've done since Marine Corp.

Now today, I headed out for a run right around noon again, the temps at the start were about 16, no real windchill, and I managed to get by with just a light weight top, a slightly heavier top, a windbreaker, my tights, cold weather pants, socks, hat and glittens...I didn't even need the face mask...yay...it's amazing how much better it can feel after running in such cold, just to get above 0...I only did 6 miles, at a 9:04 pace, and a short stop to yell at a dog (I'm so sick of the barking dogs in people's yards, there are barking ordinances and the dog just annoyed me, so I barked back at it...I was almost done with the run...I can be stupid sometimes!!)

Anyway, finished with 41 of the 43 miles I wanted to run this week, it was short on my two mid-week longer runs of 7 and 8 miles which were supposed to be 9 and 9, but that's just how it worked. I had a long work week and I did what I could. Officially tomorrow though, starts my 18 week training program for Grandma's. I still need to find sleeping arrangements...

Long Run and Friday Festivities

The temps held, the wind came up a bit, but I got my longer run in last night. I even managed an OK pace, well, paced it out the way Pfetz suggests, slower first half, faster second half...I got started right after 5, finished just after 7, had about 30 minutes of sun, so I ran a couple of laps around the nearby park paths that I tend to avoid when it's dark (I figure a girl running alone in a semi-wooded and pretty secluded area not a good idea) and then headed out into my neighborhood streets. I had decided at one point that 12 would be OK, based on the first few miles, they were slow the way it was supposed to be, but my legs were feeling really heavy and I didn't think the 15 that had been at the back of my mind was a good idea. I did hit a point where I decided 13 would be good though and finally settled on 14.

Mile 1 - 9:30
Mile 2 - 9:33
Mile 3 - 9:46
Mile 4 - 9:36
Mile 5 - 9:06
Mile 6 - 9:22
Mile 7 - 9:02
Mile 8 - 8:56
Mile 9 - 8:52
Mile 10 - 8:30
Mile 11 - 8:55
Mile 12 - 9:02
Mile 13 - 8:40
Mile 14 - 8:57

It was nice to get another negative split run in, even with the way my legs are feeling. I might take today off, just to let them loosen up a bit.

The rest of the evening was quite interesting...I was supposed to meet J2, but never did get in touch with him, so I called another friend as we had discussed maybe going out, we haven't been out in a while, she's been going through some things and I just figured she'd let me know when she was ready to make an appearance again, so we made a trip out, and it was a fun evening. She wanted to celebrate being done with her annual review, so we had a shot to start the evening and figured that was it. I had a couple of beers and not having eaten much combined with running 14 miles it all went straight to my head. We decided to call J2 and our friend C so went into the bathroom and called...Called C first and he wasn't sure about going out due to being a little broke right now, but we offered to buy him a couple of drinks so he came down...then I called J2 and he declined and apologized for not getting back to me. He was on call and needed to be available in case people started calling, needing him (he's a defense attorney). A few drinks and couple more shots and my friend and I were feeling good, C and I were chatting and it was getting close to time to leave and we realized my girlfriend was missing, she had taken off to go to a friends place nearby but had intended on being back, we closed out her tab for her and C gave me a ride home (since I had ridden with my friend, thing was, she wasn't going to be able to drive anyway, so it's good she went to the friend's place). It was quite a fun night, but definitely don't need to do that again for a while!! So glad I had the run done last night now for so many reasons...(the temps did drop as predicted).

Today so far I have been lazy. I made a trip to get some highlighting stuff, plan to put highlights in my hair before going out later. My girlfriend found out a boy she was checking out on new years and who had been out last night is going to be at a place nearby tonight and we might make a swing by to say hi so she can flirt with him. Neither of us plans to have the kind of fun we had last night though!