Marathon is in 16 days!!

I made through my 20 miler last week.  It hurt, but I was well prepared and I'm hoping that only one twenty miler will be enough for this upcoming marathon.

I'm going to analyse the hell out of my training up until the race.  It's all part of the taper madness.

My Latest Workouts

Wednesday 10/22- I left my Garmin at home,  I ran a route that was approximately 6.4 miles and it took me 53:29.  I barley remember this run.  The weather is still warm.

Thursday 10/23 REST

Friday 10/24- 20 miles...  I could write another long novel about my run.   I took the day off from work today,  I don't share much of my personal life on this blog.... But, my grandfather (Mom's dad)  passed away earlier this week and I was granted bereavement leave.   I wasn't able to attend the funeral and I wasn't very close with my grandfather over the last few years.  Grief is an emotion that I'm not familiar writing about.. And I don't want  to over share. I was also very  worried about my parents and the very long trip they had to take.... I had a lot to think about during my run.

I chose a route that was close to home and away from busy traffic.  I ran the first 4-5 miles around the neighborhood and then I ended up on the bike trail headed out to the Sunrise Picnic Area.

Flashback to when I was pregnant with my daughter.

The trade off to having no traffic, is that there wasn't much shade on the bike trail and it was getting warm fast.  I took off at 8AM and by 10AM the temps were in the mid 70's.... Around mile 14  I ended up swinging by my house to drop off my vest, grab my running belt, and to grab a bottle of water.   

I did another loop around the neighborhood and my Garmin was running low on juice.  I got to the park near my house with perfect timing.  I figured if my Garmin died I could run loops around the half mile track at the park to round out the 20 miler.

My Garmin died at  exactly 19.5 miles. I ran one last loop around the track and then I walked slowly home.   I didn't stop my Garrmin once, even when I went home to drop my gear.  Here's the data.

I wanted to finish with some tempo miles, But, once I hit two
hours and started running up an inlcine that idea went out
the window.  

During the run I ate 3 Heed energy Gels. Peanut Butter at mile 4, Vanilla at mile 8, and Raspberry at mile 14. I also ate some Gatorade energy chews.  By the end of the run my mouth was tired of all of that sugar...

After I got done running I stuck my legs in the pool, kind of like an ice bath.  I have been doing that lately after some of my runs and I think it is helping with my recovery.

Saturday 10/25 -REST

Sunday 10/26 8 mile progression run.  I thought I would be exhausted but,  I felt good enough to run some tempo pace at the end of my run.  Here are the split times.

That first mile is always the hardest.

After this run, I soaked my legs in cold water. I'm going to try to work my way up to an actual ice bath.

Monday  10/27- I ran a a little over 3.5 miles at recovery pace.  I went to Cornerstone park and ran around the dirt track. I also did some push-ups, and burpees at the park.

Tuesday 10/28-REST- It was picture day at my work, so I decided to take a rest day

Wednesday 10/29 Two a days.  I wanted to run 8 miles, I ran almost three miles before work, and then I ran 5 more miles on my lunch break.

Thursday 10/30-  I ran just a little over 4 miles on my lunch break.  It was 78 degrees outside!!! I am so tired of this heat.  I'm wearing my Garmin, but I'm trying not to pay attention to my splits.  They are slower than usual. But, this is par for the course during the taper.  I feel tired and sluggish, but I know I still have to keep doing these maintenance runs.  

In other news I got my flu shot.  I figured this would be  a good time to get it.  I'd hate to catch a cold or flu before the race.  

Friday 10/31 Two a days.  I ran close to three miles (2.96) this morning before work.  The first mile felt like crap, the second one felt better, and the last mile I ran it as hard as I could (within reason).  Here are split times: (9:56, 8:17, 7:21)

I thought I was going to head out for a run before I finish this blog post, but I decided to not run on my lunch break today.  It's 82 degrees and windy. I'm going to take the rest of the day off and probably tomorrow too.    I hope I can hit 10-12 miles on Sunday.  With the training program I am using I have 16 miles on the schedule.  I don't think it would be wise for me to run a 16 miler two weeks before the race.  

Doubt is starting to mess with me.  Have I done enough?  I can't heap on too much more mileage without feeling wiped out.  I only gave this race 6 weeks of attention, but I did come off of strong summer of running and base building.  I also bridged this race off my training from the Saints and Sinners half.  I wanted to give that race the attention it deserved as well, so speed work was necessary.    

I haven't been doing much speed work lately, because I am just trying to store miles away like chestnuts for the winter.   

16 more days to go.  

The Nitty Gritty Details of My 18 Mile Run and the Rest of My Latest Workouts

I was really nervous about my 16 mile long run last week.  I was worried that I wouldn't be able to run the whole way and that it would hurt really bad.  Well I ended up running 18 miles and it did hurt pretty bad.  But, this run was a confidence booster and I want to share all of the wonderful (and unpleasant) details with my readers.

My Latest Workouts

Wednesday 10/15- I ran 18 miles.  I used a vacation day because my parents were heading into town later on that afternoon.  I dropped my kids off at daycare and I headed out to run. I didn't have an exact route picked out, and  I wore a brand new long sleeve shirt.

I loved the kangaroo pocket in the front.

I regretted wearing long sleeves about 5 miles into the run.  It got warm really fast.  I also forgot to wear any body glide and I chaffed up so bad!!  Between the sweat and the long seam running down the back of the shirt it made for a really painful shower after my run.

I made a point of not stopping my watch whatsoever.  I got pretty lucky and I hit most of the green lights during my run.  I didn't even stop my watch when I ran into convince stores to buy water.  At mile 10 (?) I got a phone call and I started fumbling around with my phone and without thinking about it I stopped my watch.  I quickly remembered and stopped messing with my phone and I started my watch again. I also ran the first 11 miles without music.  Here's the Garmin data

Even though the Las Vegas Strip is pancake flat,
the rest of the valley is either on an incline or a decline.

I started my run by going four miles up hill, then some gradual downhill,  I was hoping to finish the last four or five miles at Tempo pace.  With the downhill I was able to pick up the pace, but at mile 14 I had to run three miles back up the hill to the starting point and they kicked my ass.  It was definitely mental because I ran  miles 13-17  all on the same street, and from mile 13 I could see the big ass hill that I had to climb starting at mile 15.  I'm  happy that I didn't stop to walk up the hill.

For food, I ate some Gatorade energy gel chews between miles 4-5, at mile 12 I had a Heed orange energy gel.  This flavor was gross, it didn't really taste like orange at all.  But, my stomach handled it fine and that's a good thing.  I think I could have eaten another gel during the last part of the run.

The last mile was down hill and I was feeling pretty loopy by then,  I crossed the street without paying attention and I almost got nailed by a car.  Pretty idiot thinking on my part...  For my upcoming 20 miler I'm going to chose a route that is a little bit more isolated.  I chose to do this run during the morning commute and it finished around 10:45am.  I ran on very busy streets and it's not a wise thing to do if you can't pay attention to the road. I'm grateful another driver honked their horn at me and got me to notice the car headed in my direction.

I've ripped on distracted drivers before, but in this case I was a distracted runner and that makes me feel shitty.  I promise to be more careful when I am out on the roads.



Thursday 10/16  REST- I took my kids to the pumpkin patch

Friday 10/17  I ran almost 5 miles at recovery pace around my neighborhood.  (4.87 miles @ 9:12 pace)  My legs felt tired. This run felt like a chore.

Saturday 10/18   I ran a little over 7 miles.  My legs felt a little better, At this point I feel like I am just logging the miles in.  I would like to run faster tempo paces but, my legs are also getting used to running longer distances.   The second half I tried to pick it up the last two miles.  I also ate a Heed vanilla energy gel halfway through the run.  I really liked the flavor.  Here's the data.

Sunday 10/19 REST

Monday 10/20  Two a day's.  I didn't have time to run 5 miles before work.  I ran just under three before work (2.89 miles @ 8:42 pace) and then just a little over three (3.18 miles @ 8:55 pace) on my lunch break.  On my lunch break I went to Cornerstone park for the change of scenery.  The park has a few different jogging paths.

How can you be in a bad mood after running around this?

 I usually stay on the outer paved loop but, today I ran on the inner loop which has  a dirt trail.  The trail felt nice under my feet.  It was also a nice toasty 80 degrees.

Tuesday 10/21-  I ran 6 miles and I took it easy during the first half which had a gradual uphill climb, and then for the last two miles were downhill with a tailwind. I ran those at tempo pace.  It had been awhile since I had seen 7:30 pace show up on my Garmin.  Here's the data

Today I accidentally left my Garmin at home.  I plan on running six miles on my lunch break, tomorrow will be a rest day, and, then I have 20 miles on the calendar for Friday.  Bring on the carbs!!!  Then it's time to taper and freak out.  

Thanks for reading.

My Latest Workouts and WIAWR

We are about one month away from the Las Vegas Marathon and I'm going to run hopefully 16 miles tomorrow morning.  My legs are feeling the mileage but, in a good way.  I'm tired but, I don't feel overworked (yet).  While I'm out running I'm also trying to practice things like eating on the run and running the first half of some of my longer runs without music.  26.2 miles is a long race and I don't want to be trying to figure this stuff out during the race....

My Latest Workouts and What I Ate While Running

Tuesday 10/7- I ran 5 hilly miles on my lunch break and my legs felt so much better than the day before.  The weather is starting to cool off and I am able to leave my handheld bottle behind (finally).  I ran 5.23 miles in 44:53 (8:35 average).  This route also climbed 310 feet.

Wednesday 10/8 1 ran 12 miles.  I was hoping to run anywhere between 10-13, so I was pleased with how this run went.  I didn't have time to buy any energy gels so I just grabbed some food from the pantry.  During my run I ate two Golden Oreos; the first one between miles 4 and 5.  It tasted great and I didn't need any water for the first cookie.   At mile 8 I ate the second cookie and it was a little harder going down without water. Shortly after that I ran inside a store to buy a bottle of water.    I also carried a piece of fruit leather with me but, I didn't end up eating it. Here is the Garmin data.

There were quite a few stops between red lights and one
bathroom pit stop.  I know that the clock will keep on running
during the marathon.  I need to be mindful of the total time spent
running.

The first mile climbed 126 feet.

 I ran the first 8-9  miles without music.   I sometimes speedup unintentionally if a good song comes on the radio.  I really want to focus on holding back and negative splitting during the marathon.

Thursday 10/9  Rest-  I thought I was going to be sore but, my legs were just tired.  I stopped by the local running store and I picked up a few energy gels and chews to try out.

Friday 10/10  I ran a little over 5 miles, and they were hilly.  I did this run on Friday evening because I wanted to practice running at night.  The Rock n Roll Marathon starts at 430 in the afternoon. When  I took off it  was breezy and close to dusk.  I ran without music or a Garmin.  I ran the same route that I ran last weekend...  I wish I would have brought my phone because I got to watch the sunset behind the mountains on the other side of the valley.

Now imagine the sun setting....

Saturday 10/11 Rest

Sunday 10/12 I ran 9 miles with some tempo pace in the later miles.  It was a chilly morning.  I wore my black fleece vest... I'm hoping to buy a new running vest before the marathon.  One that is moisture wicking/ more breathable.   When I run I wear a Nathan running belt.  I love that thing to death but, I hate racing with it.

I ran the first 5 miles without music, and at mile 6 I ran inside a convenience store to buy a bottle of water.  I also tried a Peanut Butter Heed Energy Gel.  It wasn't sweet at all, which was a pleasant surprise.  It went down easy and I didn't have any trouble digesting it either.  It gave me some energy so I sped up a little during the later miles.  Here's the data.

I stopped my watch when I bought the bottle of water

Monday 10/13- On my lunch break I did some strength training and I ran 4 miles.  I haven't been in the gym in almost a month.  I didn't want to workout, but working out my upper body makes me a stronger runner...  I did some Roman chair leg lifts, push ups, bicep curls, shoulder raises, shoulder presses, lat pull downs, and cable press downs.   Then I ran close to 4 miles (3.99 miles) in 33:18 (total and elapsed time were the same) @ 8:21 average pace.

Tuesday 10/14-  I ran 3.99 miles before work.  I ran yesterday's route again.  It took me 33:46 (total and elapsed time were the same)....

Tomorrow  I have 16 miles on the schedule.  I'm nervous... But, once I'm out there running it doesn't seem so bad.

What my recovery week looks like, and on to the next race

It's been a little over a week since the half marathon, My legs are still feeling a little rubbery and sluggish.  I'm going to attempt my first long run later on this week.  I hope to run somewhere between 10-13 miles.  I don't want to push myself too hard too soon and wind up injured.

Recovery Week

After a big race, I will usually be so sore that I have to take  the next day or two off from running. This was the same for Saints and Sinners.  I was shuffling the day after the race and walking up and down the stairs was painful.

Sunday 9/28-  REST

Monday 9/29- REST--  I'm also a big believer in true rest days... Not 45 minutes of cross training on the elliptical because I'm not running or a hot yoga class.  Rest means rest.

Tuesday  9/30- 4 miles at lunch time.  I was really ambitious and wanted to run 5 miles.  I ended up running only 4 miles.  I wore my Garmin to try to gauge my fitness/recovery pace.  My legs were very sore but, I'm glad I ran to get some of the lactic acid and soreness out of them.  I ran 4 miles in 37:34 (9:21 average pace)

Wednesday 10/1 Five miles at lunch time.  Again I wanted to run 6 miles but, my legs aren't ready yet.  I ran 5.42 miles in 49:13 (9:05 average pace)

Thursday 10/2-  Rest

Friday 10/3  Three miles on the treadmill at recovery pace.

Saturday 10/4 Rest

Sunday 10/5  One hour run...  I wore my Garmin to keep track of the distance and time.  I tried really hard not to look at my pace... I chose a hilly route....

Up the hill to Sunrise Mountain

I kind of like running hills when my legs are tired/sore.  I can't really run at a Tempo pace yet so I feel like I'm still working out my legs with out forcing them to run faster...  It took me about an hour to run 6.5 miles.  I also stopped at the  top of the hill to  take in the view of the Las Vegas strip

I think I finally figured out the zoom function on my camera phone. 

Monday- Today I forgot my Garmin at home,  I ran close to 40 minutes on my lunch break.  I drove over to Cornerstone Park for some change of scenery... My legs are still feeling sluggish... 

My Next Race is in 6 weeks!!!

Earlier this year I was on the fence about training for a marathon.... I made it through the Summer with a pretty good running base and I have decided to enter the Marathon distance for the Las Vegas Rock n Roll Marathon.   I haven't raced a full in over four years and I am really excited to go for it this year!!

It was always in the back of my head while I was training for Saints and Sinners Half Marathon, and depending on how that race went, that would be where I would set my race goals....

I'm throwing it out there because I want to be held accountable.... I would like to run a sub 3:30 marathon....

This will be the first time that I will be racing with a Garmin.  I think this will help me to not crash and burn like I have in so many of my other marathon PR attempts.  

I have about three weeks to get some big runs in.  I'm happy that I at least got a 14 mile run in before Saints and Sinners... This week I plan on doing a long run of 10-13 miles.  Next week I am jumping up to a 16 mile long run, and then the following week (about 10 days later)  I will either do an 18-20 mile training run....  Then I have three weeks to taper.... 

I also need to figure out my nutrition and fueling strategy.  This is the weakest point in my game plan right now.... I really did a shitty job of fueling during the Saints and Sinners Half and I bonked so hard during the last two miles... 

Photo of me barfing after last weeks half marathon.

For a half marathon I can get by with just drinking Gatorade and carbing up really good the night before.   I'm going to start practicing eating during these long runs.  

I'm scared but, ridiculously happy that I get to race a marathon later on this year.

Saints and Sinners Race Report 2014

The bling

The after party!

I had a great time racing over the weekend.  I ran a really hard fought race.  I hope I don't go off on too many tangents.  My apologies in advance for this being long winded and or melodramatic.

Before the Race

On Monday the week of the race I ran three miles easy and later on that day I had a slight tickle in my throat.  By Tuesday evening I was downing NyQuil in the hopes of sleeping really soundly for the rest of the week. Wednesday morning I did my last speed work/shake out workout, and I was able to run fine. 

I had a cold with some chest congestion but, by Thursday it was only in my sinuses and by Friday I felt a lot better (NyQuil & Ricola Cough drops are the best).

The weather was also quite strange.  It had been hot all week long with a big storm in the forecast for Friday evening/Saturday morning.  Friday night did not disappoint.

Photo from the Las Vegas Sun

There were huge lighting strikes across the sky, gusty winds, and scattered showers.  I was worried that they might cancel the race if there is lighting over Lake Mead in the morning.

The Morning of the Race

I woke up at 4:00AM.  For breakfast I ate a  peanut butter and banana sandwich and I drank some Gatorade.   Then I got dressed... Earlier in the week I couldn't decide what shirt to wear to race.  I had planned on a tank top if it was going to be hot.  In the end I decided to go the sentimental route.   I wore my LVTC holiday half marathon shirt.  

The back of my shirt. LVTC represent!!

The front of my shirt after the race

The Las Vegas Track Club has been really supportive to local runners and I was chosen as their most improved runner earlier this year.  

For shoes I still couldn't decide between the Brooks Pure Flows and my ASICS GT-2000's I brought both pairs with me to the race and in the end, I'm so glad I chose the ASICS.  The race course ended up being much more of technical/trail course this year. 

I got to the race site at 5:50AM.  I picked up my race packet, and then I met up with my  very good friend Jenn. We hung out, warmed up by jogging back and forth to our cars and to the port-a-johns. It was nice to have a friend with me to make the time go by faster.  I also drank about 3/4 of a can of diet coke, had a few bites of a Cliff bar (Blue berry Crisp),  and I ate a Ricola cough drop right before the start.. 10 minutes before the race, we walked up the hill to the start line.

The Race

The weather was cooler than it had been last year.  There had been lighting early in the morning but it was letting up.  It was still cloudy and windy.  

I walked up to the front part of the corral and I noticed that there weren't as many people in the corrals. The start seemed a little more low key than the previous year.  

I recognized a runner from online and I introduced myself to her.  She is s speedy runner named Pam. I hoped that I wold be able to hang on to her during the race and at least keep her in my sights.   She was very friendly and nice.

Before you knew it the announcer said 5,4,3,2,1 and blew an air horn.  It almost happened too fast.

Photo Courtesy of  Saints and Sinners Instagram

Down the hill we  went...I had a much more aggressive  race plan in my mind.  I wanted to run a 1:33 half marathon and my goal was to hit 6:55'-7:00's for the first 6 miles........

Mile 1-6:55

The runners took off and I found my groove.  I felt like I was holding back, but the downhill is pretty steep

Mile 2-6:52

We were on a stretch of downhill that was concrete but, it was also a drainage area for the storm that happened the night before.  There was a lot of rocks, dirt, and debris on the road.  You had to be very diligent with your footing.

Mile 3-6:54

We hit a stretch of uphill and the runners had become a bit spread out.  I knew there were a few females ahead of me but, I didn't know what place I was overall.  I was able to catch two guys going through this hilly section.  I was also treated to some neat views of Lake Mead....

this picture is from last year's race.

Mile 4-7:08

The course continued on down the hill.   I decided to turn on my music.. I had been hoping to wait until the halfway point to turn it on.   My left quad was starting to burn, and I thought to myself.  "You are going to have to work for this, if you want to run a 1:33".

Mile 5- 7:03  

I passed an aid station and I grabbed a cup of Gatorade..  I went through the first two aid stations without taking anything in... I also caught sight of a female runner  (It was Pam the runner I talked to before the race) about 200 meters ahead of me.  I made it a point to try to slowly reel her in.

Mile 6- 7:06

I knew the downhill stretch was coming to an end soon.  I tried to ease off the pace a little bit because I knew the trail section  was going to be tough....  I grabbed another cup of Gatorade and took a quick drink.

Mile 7- 7:40

 I caught up to Pam when we were running through the canyons before the tunnels. She answered right back by speeding up and creating another gap between us.    I remember it being really windy during this stretch.

*****Miles 8-10***** These miles are a bit off because we had to run through 5 train tunnels and then there was a turn around point where we went through the 5 tunnels again.  My Garmin messured the half as only 12.83 miles but, I know my Garmin cut out a few times because my stats were really funky.  

Mile 8- 7:52

The lead runners are starting to come back through the turn around point.  I'm trying to close the gap again between Pam and I.  The train tunnels were really freaky and cool at the same time.  It was hard to see.  

Also not from Saturday's race, but I wanted to show you
how cool these tunnels look.

Mile 9-8:28

I got to the turn around point/aid station. and I was right on Pam's heels.  I just wanted to hang on to her for as long as I could.   At the turnaround point I should have stopped to grab a cup of fluid but, instead I turned around,  and tried to grab a cup of Gatorade at the same time, and then I fell.......  It happened so fast...It wasn't quite a face plant, more like a slide into home plate....

I sprang right back up and forgot about the Gatorade (big mistake) and I took off running.  I also dropped the "F" bomb.  I knew if I stopped or started to freak out, that it would be all over....

A lot of stuff ran through my head.  "4 miles!!! 4 miles!!! You can run 4 miles!! Just survive and get through the trail section.  No pitty party until later.  Just RUN!!!  Close the gap, don't let this race get away from you."

Adrenaline is a strange thing...  

Mile 10- 8:09

I looked down at my hands to assess the damage and they were a little dirty/bloody.  Around mile 10 I started doing math in my head... I hit the 10 mile marker at around 1:12:XXX I was still ahead of my pacing from last year, so I just told myself to fight...

Mile 11- 7:39

I was so happy to finally get out of the trail section and back on to the pavement.  I passed the last aid station.  I thought I grabbed a cup of Gatorade.... Nope... It was only water..... I wanted to cry.....

Mile 12- 7:21 

The course is downhill and I can see two females ahead of me.  Pam caught another runner ahead of us and I was trying to close the gap to the other runner.  The course was downhill switchbacks.

In my head  I'm counting the distance down.  "C'mon a mile and some change to go..You can do this!!! Fight. You are almost done with this!!"..My legs hurt so bad.. I had a few good songs come on my Ipod, so the music was a welcome distraction.

Mile 12.83- 5:52 (7:07 pace) With a mile ago, I tried to run this as hard as I could....  I was really grateful that  there were mile markers at each mile.  The race organizers even placed a 1/2 mile to go sign.  I love these for reference.  I had horrible cotton mouth and when I was running down the final stretch I could feel my breakfast coming up....

Garmin Time 1:34:59- 12.87 miles ***

Official Time: 1:34:51

5th woman overall

4th woman in my age group.

20th overall finisher out of 607 finishers.

I crossed the finish line and I made it a few steps past, and then I threw up all over the ground.  I heaved a second time and then I was okay...  A race volunteer was very nice and she handed me a bottle of water and wanted to make sure that I was okay.   I think I was more embarrassed about throwing up and I didn't want anyone to make a fuss over me.  I did walk over to medical tent to get me knee, elbow, and hands cleaned up.

After I got my bearings back, I went to talk to some of the other finishers, and to congratulate Pam on her 3rd place overall finish.

So neat to meet runners that you already
know online!!! Pam you are a Rock Star

I waited for my friend Jen to come in, and then we took a picture on the bus back to the start line.

Love this girl!!

I ended up being so flustered after the race, that I totally forgot I checked a gear bag with my friend.  We ended up riding the bus back to start line, only to have to go back to get the car keys still inside the gear bag at the finish line.....  

I can't say enough positive things about this race and the race organizers.    I felt horrible after I dropped the "f" bomb when I fell because the aid station had volunteers and their children handing out drinks.  It wasn't their fault I fell.  And I hope I didn't offend any of the kiddos.....

Thank you Saints and Sinners for providing a great event and I so hope to be back next year!!!

The Pity Party

I'm trying really hard not to think about the "what if's?".    I'm a little bummed that my time wasn't in the 1:33's but, I do take comfort in the fact that I ran the last four miles of that race on pure adrenaline and I was still able to go under 1:35.  Here's some pictures of my road rash...

I'm hoping to go for a short shake out run tomorrow, and then we will slowly ease back into training. Thanks for reading!

10 days out it's taper time, and my latest workouts

My half marathon is in ten days.  I'm trying to decide my race strategy and what shoes to wear.  Both are really important decisions to make!!

For my race strategy I want to be a little bit more aggressive than I was last year.  Last year I ran a 1:36:01 and I would like to run in the 1:33's this year.  During the early miles of the race last year I held back instead of flying downhill for the first few miles.

A PR friendly course for sure!

 Last year my first  six miles had the following splits (7:08, 7:20, 7:15, 7:17, 7:06, 7:11).  This year I would like to keep my splits between 6:55-7:00 pace for the first six miles.  I know if I try to go any faster than that I will blow up during the second half.

After that wonderful downhill there will be approximately  four and a half miles of dirt trail.  I am being optimistic that I can keep my pace in the 7:30 range here.

The last two miles are back on the pavement and they are downhill as well. I want to finish strong and hopefully be down in the low 7:00 minute range.

I'm torn on which shoes to race in.   I really like my Brooks Pure Flows for speed work. I've raced a cross country 5k in them and I ran mile repeats on a dirt track wearing them. But, I wonder if these will be a huge mistake at mile 12 of a downhill  half marathon.  I might wear my ASICS GT-2000's for more cushioning from the downhill pounding...  Decisions Decisions....

My Latest Workouts

Wednesday 9/10- I ran 5 miles on my lunch break.  The temps were in the high 80's but, the humidity wasn't really bad.  It ended up being a progression run.  Here are the splits  (8:45, 8:35, 8:27, 8:05, 7:58).

Thursday 9/11- Rest.

Friday 9/12 - Two a days.... 14 Miles.  I know in my last post I said that I was done with my two a day's but, this was the only way I could fit my long run in this week.  I had been dreading the two hour run that I had my schedule.  I get off of work early on Friday afternoons. But, I also use this time to grocery shop and or run errands before I pick up my kids from daycare.  Some Friday's I will stay late to get caught up on work.  Anyway.... I was hoping that the weather would be nice... It wasn't and I didn't want to run 14 miles all in one shot on the treadmill.  On Friday morning I ran another progression run. I ran four miles  Here are the splits (8:53, 8:33, 8:09, 7:51).  I took my lunch a half hour early and I stayed late to make up the time.  I ran 10 miles on the treadmill on my lunch break.

Pictures or it didn't happen

The first couple of miles were mind numbingly boring...  I can't watch TV or read while I run.  I don't get the people that can do this...I can take a quick glance at the TV if  a football game is on.  But, I couldn't watch a movie or a TV show while running.  I usually have to rock out to music on the treadmill.   I did this as a progression run as well, the first mile was around 8:49 per mile and the last mile was  around 7:47 pace.  I did this with a 1% incline on the treadmill.

Saturday 9/13- Rest

Sunday  9/14-   5 miles-  Another tempo progression run.... Since I did my 14 on Friday the pressure was off,  I feel guilty leaving the house to run for two hours if my kids are up and ready to play....

  My legs were also a little tired from Friday's long run.  Here are the splits  (9:07, 9:16, 8:08, 8:15, 7:20)

Monday  9/15- 4 miles recovery pace in the morning before work, I didn't wear a watch or a Garmin

Tuesday 9/16 - Speed work.  6 x 800's.  I ended up doing these on the treadmill.  The weather is staying warm throughout the month of September.  I ran almost a mile to warm up.  I stopped to stretch and then I got the workout started.   For the first quarter I would run at 8.8 (6:49 pace) and then I would kick the treadmill up to 9.0 (6:40 pace) for the second quarter.  The treadmill was set to a 1% incline.  In between each repeat.  I would jog a quarter mile for recovery.  After the workout I ran three quarters of a mile.  Here's the data..

3:22, 3:21, 3:20, 3:21, 3:23, 3:18

Wednesday 9/17- Rest


Tomorrow I have another tempo run on the schedule, and this weekend I have another two hour run scheduled.  I'm going to modify that, because I think a two hour run is a bit much one week out from the race.  I will probably run for 90 minutes instead...

Saints and Sinners is coming up soon, dancing into dangerous territory, and training updates.

I'm less than three weeks out from my upcoming half marathon and this is where I start to freak out a little bit.  I start to analyze my training and wonder if I'm doing what I am supposed to be doing and am I where I am supposed to be in my training (navel gazing at it's finest)

My goal is to find a balance between pushing myself hard but, not hard enough to end up injured.

During my last two training cycles I endured minor injures; last year I had a calve strain a month before the Saints and Sinners half.  Earlier this year during my training for the Mustang Half Marathon I had a minor groin strain.  So far this training cycle has been injury free.  I hate writing that statement out because I am very superstitious and I don't want to jinx myself....  I think I am trying to be more diligent about proper warm ups and stretching before speed work.

Stupid Running Mistake and My Latest Workouts

Friday 9/5-  This was supposed to be an 8 mile training run.  I ended up running just under 7 miles and I learned a valuable lesson the other day..  Do NOT underestimate the Heat Index!!!

 I'm such a jerk for thinking that I am smarter than average runner and that I know what I'm doing....


I went outdoors at lunchtime to knock out a longish run with a few tempo miles at the end.  I chose a hilly route

My rule of thumb for heading out doors is if the temps are below 95 I'll go for it.  I will only run  a few miles and I always bring a frozen water bottle with me to dump on my head and to refill it.  I also try to have a couple of dollars on me for emergencies. When I left at lunchtime the temp was only 90 degrees but, the humidity was 35%.   For reference our relative humidity is 10% in the summer.

I felt okay the  first 2-3 miles.  I passed a gas station, and I debated on going in to fill up my bottle and cool off inside the store.  I talked myself out of that stop, because there was another gas station about two miles down the road (literally downhill down the road).  This was so dumb....

The next two miles I could tell that my body wasn't cooling off at all.   The sun was hitting me and the sweat wasn't evaporating like it normally does...The pavement started to feel hot under my feet.  I was also wondering if I should call one of my coworkers to come get me....

I made it to the next gas station.   I used the bathroom, and then I went and stood inside the beer cooler, I could see the steam coming off of my body-I was freaking out mentally, but I knew that I had to get it together because panicking would make it worse.

After I cooled off  in the beer cooler, I ate a banana, filled up my bottle with ice, and I headed back to work.  I only had a mile and half to run, but cooling my body off in the beer freezer helped tremendously.

When I got back to work I took a cold shower, and then I ate as much salt as humanly possible...  For lunch I ate a Cup o" Noodles and then I  had some cheese cubes and smoked almonds. (MMMm Salt).  I kept the salt party going into the evening.  I had some Panda Express for dinner and I drank a lot of fluids too.  I went to sleep early that night and  I was so grateful that I made it home safely that day.

This run humbled me on so many levels, and I can't believe that I was this stupid.

Saturday 9/6- Rest

Sunday  9/7-  10.25 Miles   This ended up being a fasted 10 mile run.     I had plans of sneaking out early and trying to practice eating on  the run.  I bought a Carrot Cake Cliff bar that I was looking forward to eating....  Well on Saturday night before bed I was really hungry and I had some extra snack before bed. Nothing healthy, it was Popcorn, Dortios, and a few Golden Oreos.    I thought I would skip breakfast and eat my bar a few miles into the run.

Well I had to hurry and leave and when I left I realized that I forgot my Cliff bar......   But, I had money on me just in case... I started out at an easy pace and during the first mile I stopped to talk to a runner in my neighborhood.   I didn't turn on my music until the 2nd half of the run, and I tried to push the pace towards the end.  Here's the Garmin Data

It was pretty humid and I got a wicked chafe mark
on my back from my sports bra.

Monday 9/8-  Three miles recovery pace on the treadmill at the gym.  I also did a little bit of strength training.

Tuesday  9/9 I was debating on a two a day, but I think I may be done with these until after the half marathon.  Plus today's workout had me nervous.... I had 4x1600 on the calendar.  We had a huge rainstorm dump down on the Las Vegas Valley yesterday and it cooled off the temps from last week.  

I didn't want to run these on the treadmill so I drove to a local park with a dirt track and I ran the loops there.   I did a short warm up, ran some strides,  stretched, and then I put on my Pure Flows and did the workout.   In between each repeat I jogged/walked/gasped for air for two minutes.  Here's the data:  7:02, 7:07, 6:47, 6:53

I did the first two repeats without music, and then I changed direction and ran the repeats in the opposite direction on the track.  I think my Garmin is a bit wonky.  I don't think that the music helped me that much.  Because during the first two repeats I had to run just over three laps on the dirt track  and for my last two repeats I was running just under three laps.....   

Either way this workout kicked my butt.   I have one more big workout to stress about. I have a two hour run scheduled for this weekend. I'm not sure where I am going to fit this in.  I might try to do this on Friday afternoon or Sunday morning.  I haven't decided yet.  

I'm sure that I will start becoming even more neurotic as we get closer to race day.  Thanks for reading :)