Monday, May 15, 2017

Training Log 5/7/17 - 5/13/17 - Commitably Committed

After my "perfect Saturday" of racing and running around all day I woke up Sunday with a low grade compartment syndrome in both lower legs. Sigh...

Compartment syndrome occurs when your muscles swell but are restricted my the membrane that surrounds your muscles, the muscle fascia. The higher pressure blood from your arteries gets pumped into the muscle but the lower pressure blood in your veins can't get out of the muscle because of all the pressure from the swelling. If this happens quickly, as in acute compartment syndrome, you can actually lose circulation in the affected body part as well as damage the nerves so you need an emergency fasciotomy where, basically, you get your leg surgically fileted open to cut the muscle fascia and release the pressure. It's not pretty when it happens. I saw it happen to Kim Betz, the 1987 NCAA Women's Cross County Champion, when I was at IU. It happened to her after a meet in 1988 and I don't think she was ever the same after that. Luckily, I didn't have the acute kind. With a low grade (sometimes called chronic) compartment syndrome your muscles swell and they feel firm and painful but you still have circulation and sensation. I get it in my lower legs every now and then. When it happens it's very painful when I move my foot and do activities like push off my foot, plus it feels like I'm walking around with 20 lb weights strapped on to each leg. I tend to feel it most in my soleus which is the muscle that's underneath and below my gastrocnemius (i.e. the calf muscle). When it happens all I can do is ice and rest the area until it goes away. Getting an elective surgery to open up that muscle fascia is on option but it doesn't always help. I had a friend who had that surgery. He had a long painful recovery so I will stick to ice and rest.

In the meanwhile... I went a little crazy on committing myself to future races.

I decided I wanted to qualify for Boston again. I know. It's a sickness. I picked the Mill Race Marathon as my qualifying attempt. It's on Saturday September 23rd, the weekend after the Boston 2018 qualifying window closes. I am going to try and qualify for Boston 2019. I will be 50 on race day in 2019 so I get another 5 minutes. If the current qualifying standards don't change my qualifying tome will be 4:00. I'm convinced I can run that. In fact, I am still going for sub-3:50.

Then I signed up for the Monumental Marathon on Saturday November 4th. This is for redemption. I had such a bad race there in 2013 I want to do it again to run it better. Plus this will be my back up marathon in case Mill Race blows up.

Carmel Marathon on Saturday March 31st offered a crazy race special for a couple days last week where the entry fee was $31. Carmel hadn'r really been on my radar but I pulled the trigger anyway and signed up for it too, mainly because it's a local race and I know a bunch of people that are running it. FOMO I suppose.

The 500 Festival Mini-Marathon, which I think might be called the Indy Mini these days, also had a sign up special right after this year's race where it was $60 to sign up for next year. I still want a PR on that course so I signed up for that too. Might as well commit myself while the prices are low :)

Mainly for future reference for myself, this is what the races cost...

2017 Mill Race Marathon $60
2017 Monumental Marathon $80
2018 Carmel Marathon $31
2018 Indy Mini Marathon $60

As far as my running week...

Sunday 5/7 - Zero miles. It stayed dry and sunny so I worked in my yard all day.

Monday 5/8 - Zero miles. Really really sore from yardwork, plus my legs still hurt but it was still dry and sunny so more yard work!

Tuesday 5/9 - Zero miles. It's suppose to rain again so I did some MORE yardwork before going to work.

Wednesday 5/10 - 3 miles. Finally woke up able to push off my foot without too much pain so I did some easy miles on the Monon in the evening. Good stretch and PT exercises afterwards and I felt back to normal after my shower.

Thursday 5/11 - 6 miles. Nice easy miles on the Monon.

Friday 5/12 - Zero miles. Too much stuff to do at home before going to work in the afternoon.

Saturday 5/13 - Zero miles. Again, tons of house cleaning and grocery shopping to do before going to work in the afternoon. Got absolutely killed at work.

9 total miles this week.

Thursday, May 11, 2017

Training Log 4/30/17 - 5/6/17 - 500 Festival Mini Marathon

Quite honestly, the week ended up being a bit anti-climatic. Once I decided I wasn't going for a sub-1:50 race, I was pretty confident. I would run sub-2:00 and even thought 1:55 would be easily obtainable so I was able to relax.

I ended up resting and eating. I've been exhausted lately and really tired on my runs. I started tracking my food again and realized I wasn't eating enough carbs to fuel my runs. So, this being race week, I ate EVERYTHING and it felt pretty darn good!

Sunday 4/30 - Zero miles. Worked all day and was pretty much a starving sleepy train wreck by the time I got home. I was so hungry my stomach hurt too much to eat. I finally just passed out.

Monday 5/1 - Zero miles. Today was suppose to be my day off, rest day. Hubs had other plans and I ended up driving almost to Cincinnati with him so he could pick up a car. Again, starving tired train wreck by the time we got back home. Got back just in time to drive G to Carmel. I was planning to run while she was in class but couldn't. Absolutely too tired and it was pouring rain. Ended up watching "The Barkley Marathons" on Netflix instead.

Tuesday 5/2 - 6 miles. Ran on the county road and the miles flew by. Really enjoyed my run. Then it started pouring rain again and I went to work in the evening.

Wednesday 5/3 - 4 miles. Easy run on the hamster track. It was pouring rain again.

Thursday 5/4 - Rest. Like rest rest rest all day! I had to work the night shift tonight and I knew that two nights before your race, so THIS night, was the important sleep night. Since I was going to be up all night I laid around all day as much as possible. Of course it was pouring rain again so it was pretty easy to do.

Friday 5/5 - Zero miles. Got home from work and slept until noon. Continued to lay around all day the went to the Expo to pick up my race packet. Found out from friends before leaving to drive downtown that some of the roads around my house were flooded and closed so I formulated a drive plan for Saturday morning too. Ran thru Goodwill after the Expo to pick up a throw away jacket for the morning.

Saturday 5/6 - 13.1 miles. Race day! I'm glad I blog so I have something to look back on from year to year about what I did and what time I left the house, etc. as I can never decide what time is a good time to leave the house on race morning. I looked back and saw that I usually get to my favorite parking garage downtown by 6 am. Working backwards I decided to get up at 4:30 am so I could eat and leave in plenty of time to get downtown by then.

Oatmeal and coffee for breakfast, then a banana and bottle of water for the car. My wave didn't start til 7:33 am but I left the house at 5:30 am so I wanted something to eat closer to race time. It was cold. My car said it was 39 degrees.

Got parked, ate, and waited for Margo to get there so we could meet up. Then it started raining. Ugh. This could be awful. We huddled under the entrance of the Eiteljorg museum waiting until it was time to get in the corral.

Me and Margo at the start
Thanks Margo for remembering to take a picture!

Race finally started. It was still spitting rain.

Mile 1 - 8:35. My original plan was to run easy and go out at about 8:45 pace. Well, I felt like I was running very easy but faster than I planned but I just went with it. After the first mile I had warmed up enough to throw my jacket.

Mile 2 - 8:37. Still spitting rain but it was a fine mist. Not enough to really even get you wet. Skies were overcast and the temperature was perfect (40's). This was PR weather. I was a bit annoyed that I wasn't in PR shape to take advantage of it but decided to enjoy what the day brought.

Mile 3 - 8:32
Mile 4 - 8:29
Mile 5 - 8:43

Still running very easy. I hadn't stopped at all for any water or Gatorade but wanted to sip some Gatorade as I knew I'd need the fuel. Problem was, I couldn't find it. Everyone seemed to be offering water but I couldn't find the Gatorade. I looked at the aid stations at both mile 4 and 5. I had a GU with me so I finally took that before I entered the Indianapolis Motor Speedway and took some water there.

Mile 6 - 8:33. Turned the corner to get onto the track itself and Meb Keflezighi was standing there high fiving everyone. Of course I had to give him a high five too.

Mile 7 - 8:45
Mile 8 - 8:41
Mile 9 - 8:39
Mile 10 - 8:27

Ran around the track without a problem. I cannot tell you how many years I've started suffering on the track! 2012 I had to start walking on the track because it was so hot and I was seeing more black in my vision than anything else. This year the track miles went by without incident and the sun started peeking out. Many runners around me welcomed the sun but I didn't want sun yet; it was perfect the way it was!

Plan was to run conservatively for 10 miles then see what I had left.

Mile 11 - 8:26. This mile felt great. I looked down at my watch at one point, saw that I was on 8:17 pace, and thought I might end up with a decent time after all. I ran the whole race with my watch on lap time mode so I only saw the pace for the mile that I was in. I knew though that I hadn't run anything close to the 8:23 pace I needed for sub-1:50 but I also knew I was under 8:45 pace and 8:45 pace gets you 1:55 so I'd fall somewhere in between 1:50 and 1:55. I saw the overall gun time at mile 11 and realized I could run 10 minute miles from here on in and still make 1:55. For all the years 1:55 had been my goal it was a weirdly satisfying feeling.

Mile 12 - 8:35. Ewww... this mile felt a little harder. First time all race I felt like I was working...

Mile 13 - 9:05. Turned the corner onto New York Street. This is the street we finish on and it's less than a mile to the finish. You turn the corner and run across a bridge over the White River then it's through the IUPUI campus to the finish. I turned the corner and my legs turned to concrete. There was absolutely no finishing speed left. Had to put one foot in front of the other to get myself to the finish line. Well, if my legs were going to bonk (cause my cardio was still in great shape), I guess I'm thankful I made it over 12 miles before it happened. I knew this was a possibility since I hadn't run over 13 miles all year.

Official finish time - 1:53:31
Female 45-49 age group - 45th out of 1026
All females 689 of 10,186
Overall 2908 of 19,067

My goal used to be to finish in the top 25% overall. This year I made the top 16% so I guess I'm moving up in the world!

Looking  at my 5K splits I'd have to say this is one of the most consistent times I've ever ran.

To top off my day, as I was walking out of Military Park a man flagged me down. At first I was confused and thought maybe I had dropped something, but then he started thanking me. He said he started to really struggle in the race but then decided to lock in on me and not let me out of his sight for the rest of the race so I was the one that got him to the finish line. I'm not sure when this happened as I wasn't aware of anyone running with me, but I guess if he was behind me I never would've seen him, but hey, it made my day! All I saw was that his name was "Chuck" on his bib. So Chuck, whoever you are, you made my day!

I was home by 11 am. After that it was grocery shopping and picking G up from dance. J had her senior prom that night and informed me when I got home from the race that she wanted friends over post-prom to spend the night so I spent the rest of the day picking up the house, then lots of prom pictures with the kids before they left. As soon as the kids left, the rest of us went out for dinner too. Back home that evening I marveled at the fact that I could do all this. Years ago, like in my 20's and 30's, I'd run this race and be laid up for the rest of the day. Some years it was days before I could move normally. It's amazing what happens with some consistent training. Not to say my training has at all been really consistent lately, but it's been WAY consistent since I started blogging compared to what I used to do.

After 9 days of rain, the sun came out and stayed out. These are the kids before they left for prom.

It was the perfect Saturday.

23 miles run this week.

Monday, May 1, 2017

Training Log 4/23/17 - 4/29/17 - Mini Decisions

This was the week I'd decide on what kind of shape I was in for the half marathon on May 6th. I needed to be realistic and once I figured it out, I was fine with it.

Sunday 4/23 - Rest

Monday 4/24 - 5 miles. Easy on the county road. I considered doing 10 but after one loop I decided I didn't need 10 today since I was planning to do 10 on Thursday.

Tuesday 4/24 - Rest. Worked the night shift Monday night so I slept all day, then went back for another night shift.

Wednesday 4/25 - 4 miles. Good run on the hamster track. I tried not to sleep in too long this morning after my night shift so I could get my sleep right again but didn't have the energy to leave the house until 7 pm. Once I started running, it was one of those runs where I felt like I could run all night but I cut it short as I knew I'd be running hard the next morning.

Thursday 4/26 - 10 miles. Met Margo at 9 am to do our last hard run before the Mini Marathon and to find out what kind of shape we were really in. Plan was 2 mile warm up, 3 miles at race pace, 1 mile recovery, 3 more miles at race pace, then 1 mile cool down. So, first interval went fine. Ran 8:30, 8:30, and 8:25. It was all manageable but I was asking myself if I could really do this for 13 miles, plus the pace needed to be a hair faster (8:23 for sub-1:50). After the first set Margo decided she wasn't doing the second one so I was on my own. Ran 8:35, then 8:38. I had to really work for that 8:38 and that settled it. I decided I wasn't in shape to go for a sub-1:50 half marathon next weekend. We are both definitely in sub-2:00 shape but not sub-1:50 shape. I ended up doing a 2 mile cool down and was at peace with the fact that I wasn't going to go sub-1:50.

Friday 4/27 - 5 miles. I'm really proud of myself that I even ran on Friday night. After working the night shift on Monday and Tuesday night I turned around and got up at 4 am to work the early morning shift. I got home around 4:30pm and planted myself prone on the couch. There was a thunderstorm out so if I was going to run I'd have to go to the hamster track, which closed at 7 pm on Friday nights. I finally peeled myself off the couch to get there in time to get my miles in.

Saturday 4/28. Zero miles. Up at 4 am again for an early morning shift and this time I couldn't get up off the couch once I got home. Again it was thunder storming out. The fitness center closes at 5 pm on Saturdays so I would have had to drive further to the Y to run on the dreadmill and I just couldn't move.

24 miles this week. Considering my schedule, it was a good week.

Monday, April 24, 2017

Training Log 4/16/17 - 4/22/17 - Run for the Ivy 10K

Still working on mileage this week. The speed didn't happen like I wanted.

Sunday 4/16 - Rest

Monday 4/17 - 4 miles. Easy on the county road. I really feel like I need more road work.

Tuesday 4/18 - 6 miles. Run Club day. I had huge hopes of killing this workout but it just didn't work out that way. Part of the problem might have been that it was over 80 degrees when we started, but I mentally lost it after 3 miles of pace work. Plan was 2 mile warm up, 4 miles at 8:20 pace, then 2 mile warm down. Ran my pace miles at 8:20, 8:19, and 8:17 but felt I couldn't hold on for another mile and didn't even attempt it. Only did a mile cool down because I felt so disgusted after that and another mile didn't seem to matter. Ugly details were posted earlier HERE.

Wednesday 4/19 - 4 miles. Easy on the county road. I haven't been running with a HR monitor lately but decided to wear one today because I've felt completely wiped out lately and I wanted to see what my HR was doing. Well... HR was 116 by the time I walked down to the end of my driveway. Hadn't even started running yet. I averaged a 10:45 pace with my HR going into the 160's every time I ran over a roller. Definitely running tired today!

Went and saw the "Boston" movie in the evening.

Thursday 4/20 - 10 miles. Easy on the county roads. Started the run at 8 am and it felt WAY better than the 10 I tried last week in the afternoon. At this point I feel like I simply need more miles on my legs and lungs.

Friday 4/21 - Rest.

Saturday 4/22 - 8 miles. Run for the Ivy 10K in Columbus. Original plan was to try and run 8:00 pace. The weather report on Friday night predicted rain, 45 degree temps, and a 15 mph wind. Thankfully it was not raining the next morning. Still windy though and I ended up struggling to run in the wind. Garmin stats say it was 46 degrees with an 11 mph wind. Only did a 0.5 warm up. Maybe that was a problem too as I felt cold and my legs were really tight the whole race... and I felt a little twinge and pull start to happen in my left hamstring.

Mile 1 - 7:41
Mile 2 - 8:07
Mile 3 - 8:39. The wind was taking my breath away and I think I mentally checked out at this point and decided this was going to be a training run at best.
Mile 4 - 8:42
Mile 5 - 8:39
Mile 6 - 8:29. I kicked with 0.5 miles left in the race as there was someone in front of me I wanted to pass and hoped I didn't kick too early. Ran sub-8:00 pace the rest of the way in.
last 0.2 - 1:52.9

Official finish time 52:09.9. One of the slowest 10Ks I've run. Not too happy with the race but glad it's over. Ended up 5th in the women's race. Won the 40-49 age group but that was a gift. The top two runners got overall awards and were taken out of the age group rankings. The winner was 42 and second was 41. 1.5 mile cool down after that.

Then I felt even worse. I got cold. I felt like passing out by the time I got home. Took a hot shower and was starving but only had the energy to crawl into bed, where I stayed for the next couple hours.

photo parked here so I'll remember what year I got this medal

32 total miles this week.

Not exactly the week I'd hoped for but I got some miles in.

Wednesday, April 19, 2017

The Day After You Blow Up on Your Training Run

Ever have a run that you think is going to be great and then it totally blows up? ... or at least it feels like a total failure in the moment? That was my run yesterday.

My run club workout yesterday was as follows... 2 mile warm up, 4 miles at half-marathon pace, 2 mile cool down. Simple enough. My plan was to run the pace portion at 8:20 pace. In my mind it was totally doable. I'd already run a 10K and an 8K at 8:10 pace. I should be able to do this!

Plus, I felt like this would be a good indicator as to how ready I was for my half on May 6th. Still, admittedly, I was a bit nervous about maintaining pace. In my races, 8:10 was my average pace by virtue of fast miles 1 and 2 and then hanging on until the end. I don't think I've done enough pace runs in sub-8:30 territory to get a good feel of how fast I'm running. I also have the tendency of getting really anxious about making my time so I always end up running a few seconds faster than the goal time just to make sure I'll make the time. Anyone else do this? I'm sure I'm not the only one!

So... 2 mile warm up goes fine.

Mile 1 - 8:20. Exactly on pace, sort of... What happened is I ran faster than pace and end up slowing down a bit in the last 0.25 or so to hit the goal time.

Mile 2 - 8:19. This one felt harder. Like a lot harder than I felt it should but I ran it the same way I ran the previous mile - faster in the beginning and slowed down in the end to get close to my goal time.

Mile 3 - 8:17. I was really on the struggle bus for this one. Maybe I shouldn't depend on my Garmin as much and trust how I feel. At the beginning of this mile I felt like I was running as hard as I could but my lap pace on the Garmin was showing almost 9:00... so I ran even harder and the time slowly budged down. However, with 0.25 left to go, I still hadn't got down to 8:20. By now I was definitely NOT running aerobically, and definitely NOT in that 80-85% zone of perceived effort where I should have been. I felt I was running 100% and racing towards a finish line with all I had just to make an 8:20 mile. With it I also felt a sense of despair. There was no way I was going to run a sub-1:50 half if I felt like this after only 3 miles at half-marathon pace.

Watch beeped at mile 3 and I was DONE. I didn't attempt mile 4. Incredibly discouraged I did a mile cool down in almost 11:00 and called it a day. I didn't think doing another cool down mile was going to add any value to my run at this point. DONE. DONE. DONE was all I felt. It was over 80 degrees and there were rivers of salty sweat stinging my face and eyes. I just wanted to lay in a pool of cool water and be done.

Drove to the Y, showered and changed... and then I felt completely better and wanted a re-do.

In retrospect, maybe it wasn't all that bad. Really, I need 8:23 pace or faster to make my goal. By my third mile, using 8:23 as the goal pace, I actually had a 13 second deficit. That meant I could have run mile 4 in 8:36 and still have been on goal pace for a sub-1:50. If I had had my head together I would have realized that and tried for a fourth mile, except that hypoxic brains don't reason like that in the moment.

Still... blowing up on a 4 mile run worries me. Maybe it was the heat? I'm running more when it's hot out to try and get heat acclimated. Maybe I need more miles. I'll give myself another week to see how realistic this goal is going to be.

Tuesday, April 18, 2017

Training Log 4/9/17 - 4/15/17 - Tour de Trails 8K

Perhaps 10 miles on Thursday was a bad idea... or maybe I just need more training weeks like this and suck it up on the Saturday races...

Sunday 4/9 - Rest

Monday 4/10 - 4 miles. Easy run on the hamster track in the evening. It was threatening rain and lightening so I ran indoors.

Tuesday 4/11 - 10 miles. Run club speed session workout was 2 mile warm up, 5 x 1 mile repeats at 10K pace with 3:30 recovery jog in between, then 2 mile warm down. Ran my miles in 8:12, 8:10, 8:10, 8:08, and 8:14 so it was a good work out.

Wednesday 4/12 - 800 meter swim. I think this is the first time I've been in the pool since the Indoor Triathlon. First half was OK, then I had to share the lane and kept running into the lane divider and the open swim started and there was some kid screaming his head off the whole time so I decided 800 meters was enough.

Thursday 4/13 - 10 miles. I had it in my head I needed a long run this week and that Tuesday's run didn't count as it was speed work. It was a beautiful day and I envisioned going 15 miles. Well... it was a HOT beautiful day; hot like over 80 degrees by the time I hit the Monon at 4:30 pm. I decided to head South as I didn't have any water with me and I knew there would be water out in front of the Athletic Annex about 3 miles down from the Y. I figured I'd hit that, then keep going South and hit it again on my way back. By the time I hit 5 miles though I was BEAT so I turned around and cut it short to 10.

Friday 4/14 - Zero miles. I had planned to do about 4 but my legs felt dead and I was racing the next day so I took the day off.

Saturday 4/15 - 7 miles. Tour de Trails 8K in Columbus. I felt so tired on Friday I considered not racing, especially since I hadn't even pre-registered. I looked at the race website one last time on Friday night and decided to run. I needed to do this. Goal was to run 8:00 miles and finish under 40:00. I have not run many 8Ks so my PR at this distance is 39:40. I didn't feel like I was in PR shape but sub-40:00 also seemed like a reasonable goal given how I felt on Tuesday.

The weather on Saturday morning was perfect. Overcast with a slight breeze but not windy by any means and temps around 60 degrees. Not too cold and not too hot for a short race. Did a 1 mile warm up, then it was race time.

Gun went off... and then I realized my Garmin wasn't tracking. Arghhhh!! I thought about running without it but then decided to reset it. When I tried to do this I realized it had never started in the first place. I think I was at 0.1 miles when it finally started tracking. I figured I'd go by it as all I really wanted to know was if I could keep an 8:00 pace. So... per my Garmin...

Mile 1 - 7:57
Mile 2 - 8:02
Mile 3 - 8:18. It started sprinkling rain. It actually felt really good but I was breathing hard.
Mile 4 - 8:28. Ugh. Why does it always fall apart at mile 4?
Last 0.96 - 8:08. This is a calculated time as I subtracted my mile 1-4 times from my final time so it's more like the time for my first 0.1 and last 0.86. Nonetheless, I do feel like I was able to speed back up at the end.

Official finish time - 40:37. So, not exactly what I wanted to run but I got another good speed session in. Ended up third in the women's race, first in the 45-49 age group. They ran out of first place medals at the awards ceremony so I'm suppose to get mine in the mail. One mile cool down after that.

I did come to another realization after my race though... I was tired but NOTHING HURTS!!! I had no nagging pains during the race. In fact, I don't hurt anymore when I run and I'm no longer hanging on to shopping carts like walkers at the store or hobbling out of bed in the morning like I'm 80. I'm definitely not as fast as I was 1-2 years ago but I'm not in constant pain either. Hopefully it will stay that way as I pick up my training.

31 miles this week plus an 800 meter swim.

Wednesday, April 12, 2017


Sunny days are here again! At least that is my hope. I took my snow pants and ice scraper out of my car this week and moved all our winter jackets hanging in our entry way into the closet to say good bye (and good riddance) to winter.

I've jokingly commented to friends in the past that I think I suffer from Seasonal Affective Disorder (SAD). I mean, who wouldn't? I've had a rather tough time holding my running together the early part of this year, especially on those cold windy gray days. It's been a see-saw battle. I felt better in early February and ran my goal time in the ValenTimes 10K to get my 500 Festival Mini-Marathon seed time. It went downhill from there again. I've continued logging and blogging my weekly miles. It's all out there. I just haven't been publicly announcing the blog links like I usually do as there's not anything interesting to see... of course then my friend Trena adds an encouraging comment every week telling me someone's out there pushing me along.

Thank you Trena!

Then there's my friend Margo. She's my friend I met through run club. I've always enjoyed having all my online runner friends from the Sole Sister group as well as all my Indiana Timing friends that I get to race with on the weekends but now I have a friend, live and in person, that actually wants to run with me... and has goals even loftier than mine. We run similar paces. I made the "mistake" of telling her that I kinda sorta wanted to try to get a PR at the Mini this year and run under 1:50...

There. I said it. I want to break 1:50 for 13.1 miles. I'd love to do it on the 500 Festival Mini-Marathon course; the course I've run so many times I could run it in my sleep.

As some of you may recall, when I started this blog in 2013 it was to try and run that course in under 2:00 again. I had NEVER tried any kind of training program until then. Since making that goal, I've focused on marathon training and never focused on another half-marathon. All the halves I've run since then were training runs. Now I want to go all out on a half.

Itsy bitsy little problem though... With all my SAD issues I haven't actually done a training plan. I've just made myself RUN. There are weeks when I think I can make my goal and there are weeks when I think it's hopeless. Two weeks ago I didn't run at all. I was on Spring Break. Last week I made myself run. I gutted through a run club speed session that I probably had no business doing then did my first "long" run in quite some time on Saturday, logging 10 miles. Looking back, the last double digit run I did before that was on 2/22 when I did 13 and decided I wasn't doing a spring marathon this year.

This week has been a good week though. I went to run club again last night and hit my workout goal. Workout was a 2 mile warm up, then 3 to 5 x 1 mile repeats at 10K pace (+/- 10 sec) with 3:30 - 4:00 recovery jogs in between, then a 2 mile cool down. I decided I was going to do 5 one mile repeats and get 10 miles in for the day. Then I was late to practice. G doesn't have dance this week because the company is performing this weekend so I drove directly to Broad Ripple. Traffic was horrible. It took me an hour and a half to get from Greenwood to Broad Ripple! I showed up 20 minutes late so everyone else had already started. Quite frankly, I almost turned around and went back home while I was stuck in downtown traffic as it seemed silly to drive all the way to Broad Ripple to run a workout I knew I'd be running by myself... except that I was afraid I wouldn't do it if I went back home so I continued to drive to commit myself. The good thing about G not having dance though was that I didn't have to be done running at any certain time so I could run as long as I needed.

The other problem I had to figure out was how I was going to track my distance as well as my recovery time on my Garmin. I mean, how do you time your mile then jog for 4:00, then time your next mile? This is the solution I came up with... put the watch in lap time mode. Run one mile, when it beeps jog 3:30 into the next mile. Stop the watch and save that run and reset the watch while continuing to jog - which I figure gets you close to the 4:00 mark. Restart your watch to do the next mile repeat and recovery. I don't know if there's a better way to do this without wearing two watches.

Next question was how fast to do the mile repeats. I averaged 8:10 pace for my last 10K. I am signed up for another 10K later this month where I want to run 8:00 pace...BUT, I also didn't feel like I'd been running enough to do 8:00 mile repeats... What's realistic? I settled on a goal of 8:15.

Here's how the repeats went...

Mile 1 - 8:12.35
Mile 2 - 8:10.35
Mile 3 - 8:10.48
Mile 4 - 8:08.68
Mile 5 - 8:14.34. I hit the stoplight at 75th Street in full stride with 0.15 of a mile left to go and had to decelerate and change direction which stopped all my momentum...

Let me tell ya, it felt GREAT to hit my time for all 5 mile repeats! So glad I went to the session.

In order to run sub-1:50 for a half marathon I have to average 8:23 or better miles. This week I'm thinking I can do it. Now that she knows, Margo is hell bent on us running that time. I know she's put in her training so I'm buckling down these next 3 weeks with mine. Sunlight makes it much better.