Tag Archives: training

Race That’s Good For Life 5k – 21:08 4/3/2011

5 Apr

Nervous. That about sums up my feelings for this race. I went into the day knowing very well the level of competition that would be attending and was completely ok with the fact that I would probably come in about 40th. This race was in Oak Park, IL and is the only race I know of that has a seperate start for the women and for the men. So when I say I was ok with coming in 40th, I meant 40 WOMEN kicking my butt!! ūüôā Anyway, I woke up at about 5:45 on race day still not knowing what I wanted to wear, what shoes I was going to wear, what the weather would be like etc. I had my usual breakfast of cereal and stopped at Starbucks on the way. At exactly 2 hours out I ate my PBJ and drank a little water. I have to admit – driving through downtown Chicago wasn’t a terrible way to start my morning ūüôā Since the weather was 40ish and windy I decided to go with my Adidas RC racing flats, running tank, spandex, and arm warmers for the race. I arrived on time (which if you know me, this is a huge feat) and went in to get my race packet. The atmosphere was unreal – there were lots of racing teams and coaches hanging around and even though this race has a LOT of runners, it still had the feeling of being very competitive. I saw tons of ladies that just looked fast and it was really nice to see that lots of people were out doing warm ups and strides pre-race. Ryan and Melisa got there right as I was going out for my warm up and thankfully Melisa offered to watch my stuff for me. I turn on my Garmin wait for it to find a sattellite. FAIL. I did my whole warm up without my Garmin even working – annoyed the crap out of me. So I literally stood around until it finally locked on and I knew I’d be good for the race. I got probably a 2 mile warmup – it should have been more, but I was running around frantically trying to find my gloves (another fail.) and going to the restroom. So finally they call everyone to come over to the starting line – I join a couple other ladies for some strides and hop in line. I notice that there are 2 starting lines (kind of like a corral) so I went behind the 2nd one knowing I don’t like to go out fast and the spot ahead was probably reserved for elites. Then they announce that anyone with a 21 5k or under needs to be up in the front – so I shoot a quick glance over to my coach, Ryan. He gives me the “get your butt up there” look and I move up. So if I wasn’t nervous before, I surely was now! There are tons of professional photogs up there taking pictures of everyone and people with video cameras – it was bit overwhelming. Like I said before – there were some really fast girls (winning time was 17:40) running so I can see why it was like that.

So we’re off and I let people pass me as I try and settle into my pace. The lady that was lined up right next to me seemed like someone who had ran quite a few races in her time and I figured she would keep a pretty even pace. So I followed her. Mile 1 went pretty quickly and I remembered thinking how I should feel a bit more tired but my split was 6:43 which was where I was supposed to be. 2nd mile I think my Garmin must have been bouncing around because I kept seeing low 6:00 paces so I slowed down a little knowing I can’t keep that througout the race. Mile 3 we turn… right into the wind. I didn’t realize it was windy¬†but once I felt it, I knew that I should have pushed harder on mile 2 to make up the longer time it was going to take me to run mile 3. The final turn towards the finish I was 18 something and man did the finish look closer than it really was – turns out it was a good half mile to the finish line haha. So I thought I was going to PR until I realized the finish was much further away. Nonetheless I picked up my pace and tried to make the best of the finish. I heard my name announced as I crossed the finish line and was handed a rose. Every woman that crosses gets a rose, so I thought that was pretty cool. Disappointed in my time and at myself for not pushing harder I went and found Melisa to wait for Ryan’s race to begin. All-in-all I think I’d like to do the race again next year as it was ran really smoothly and you could tell it was a pretty important race for the Chicago area.

Time:       21:08 (6:49 pace)

AG:            5/55

Overall:    34/456

Race That's Good For Life - The Start

Getting started

Getting closer to the finish!

Finally Done!! And I was not thinking and stopped at the 1st mat.. oops!!

Coming into Chicago pre-race

After Ryan’s race I drove 90 hurried back to Bloomington to run the CCHS Saints Alive 5k. One of my friends helped put it all together so I wanted to come out and support everyone – and it was 80 degrees so I decided to run ūüôā Those 45 mph winds were something else tho….

Busy Girl

1 Apr

Wow the past two weeks have flown by!! I had another 5k race (which I will write a separate post for) last weekend and closed out March with my highest mileage yet of 153 miles!

3/21  OFF

3/22   Run Рeasy 2 mi w/u (16:55), easy 2 mi c/d (16:20)
              Run Р12 x 400 @ 1:30, 60 sec recovery (ISU outdoor track)

3/23   OFF

3/24  Run Рeasy 3 mi w/u, c/d (ISU outdoor track)
             Run Р12 x 200 @ 41, 30 sec recovery (39, 41, 41, 41, 40, 40, 40, 40, 41, 41, 41, 39)

3/25  Run Р6 mi easy (south starbucks to State Farm)

3/26  Run Р3 mi easy w/u, c/d for race
             Race Р5k (21:17) CIDA  Peoria

3/27  Bike Р45 mins

Weekly Total:  Run Р23.6 mi
                              Bike Р45 mins

3/28¬†¬† Run –¬†9 mi¬†easy (1:12) Tipton to Often Running

3/29   Run Р2 mi w/u, 2 mi c/d  (ISU outdoor track)
             Run Р5 x 1000 @ 4:05, 60 sec recovery (4:10, 4:10, 4:10, 4:07, 4:05)

3/30  Run Р7.4 easy (White Oak Park)

3/31   Run Р6.8 mi fartlek (6 x 1:00 in the middle) 58:07

Monthly Total:  Run Р153 miles
                                 Bike Р3 hours, 15 mins

Training Catch Up

23 Mar

Wow, I haven’t blogged in a looong time – sorry about that!! I still find time to read all of my favorite blogs though during my morning coffee ūüôā Here is my training for he past 3 weeks (I’ll write separate blogs for the more exciting stuff!) :

2/28      Run  Р5.45mi easy (51:24)  Tipton Trail  36*
3/1         Run Р4.5 mi (38:00) w/u & c/d for track workout ISU hood                
                Run Р6 x 800 (3:10, 3:13, 3:20, 3:11, 3:10, 3:12) ISU track  36*
3/2        Run Р7 mi (50:19) 7:12 pace РTipton Trail 34*
3/3        OFF
3/4 ¬†¬†¬†¬†¬†¬† Run –¬†3 mi easy (26:30) w/u for race¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†
               Race  Р1 mile (6:06) North Central College Indoor Meet
3/5       OFF
3/6       Run Р15 mi long (2:24) Constitution Trail 36*
               Bike Р30 min

Weekly Totals:      Run Р38.9 mi
                                    Bike Р30 min

3/7¬†¬†¬†¬†¬†¬† Run¬† – 7 mi tempo (54:10) 7:45 pace (Ryan’s Hood) 34*
3/8       Run  Р3 mi (28:00) w/u, c/d for track workout РISU track 
¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† Run – 4 x 800 @ 3:15 –¬†ISU track
3/9       OFF
3/10    OFF
3/11     Run  Р4.77 easy (41:08) my hood
3/12     Run  Р5 mi easy (43:34) St. Pats Loop
3/13     Run Р6.5 mi easy (58:05) w/u, c/d for race  27*
               Race Р5k (21:00) 6:47 pace PR 27*

Weekly Totals:       Run  Р31.3 mi 

3/14     Bike Р60 min
3/15     Run Р5.3 mi (45:36) ISU hood
3/16     Bike Р60 min
3/17    Run Р3 mi easy (26:00) w/u. c/d for track ISU hood
¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†Run –¬† 5 x 1000 @ 4:00, 90 sec rest¬† ISU track
3/18¬†¬†¬† Run – 8 mi tempo (1:05:15) Ryan’s hood
3/19    Run Р5 mi (41:05) 8:13 pace (Hill Reps) from OR to Jersey Hill
3/20   Run Р4 mi easy (38:55) w/u for tempo
              Run Р6 mi tempo (7:30, 7:20, 7:20, 7:27, 7:31, 7:28) Const. Trail

Weekly Totals:         Run  Р33.8 mi
                                       Bike  Р2 hours

Pedestrian Crossing

28 Feb

It has come to my attention that drivers are totally unaware of runners – even when you are running right in front of their car! Last Wednesday my friend/coach Ryan, another girl, and I were all out doing a 5k time trial. We almost didn’t run at all since it was windy, raining, and about 33 degrees – but its still¬†more enjoyable¬†than having to run on the treadmill. So as we were almost through the 2nd 5k loop we noticed a car that was waiting to pull out of a restaurant parking lot. I thought “no biggie, she can totally see us coming”. WRONG!!!! As I was running by her car she totally pulled out and hit all 3 of us! Ryan was trying to yell ahead to me and tell me to stop because she didn’t look before she pulled out but it was too late – I was already in front of her car. So of course he tried throwing both of us girls out of the way and ended up running right into the driver’s side door of her car. Its funny now, but the only thing that was going through my mind as I was pushing off the car’s hood was “not my legs – I have so many races to run” lol So we checked oursleves out to make sure no one was bleeding or broken and finished our run. What I learned: While it is common sense to look to your right and left before you pull¬†out of a parking lot, there are lots of idiots who don’t. Don’t expect drivers to see you. Later that night my left shoulder started tightening up and then started hurting pretty badly Thursday and Friday so I went to the doc to have it checked out. Turns out I strained my rotator cuff and trapezius muscle so I’m on some muscle relaxers and anti-inflammatory meds until it heals up. No planks for me for a couple weeks… BUT it could have been SO much worse, so I’m very thankful for that.

Anywho I took rest days on Thursday and Friday since I think my body was just shaken up from the whole thing. Both Saturday and Sunday’s runs went super well so I was excited for that. My training this week will switch from one track workout a week to two, 5k time trial on wednesday, indoor mile on Friday evening, then some more progressive runs¬†during the weekend. I will also start doing 2-a-day runs at least on Sundays. Oh and my first outdoor 5k will be on Saturday morning! Not sure how good I’ll do with running the mile the night before, but its all for fun, right? ūüôā Here’s a look back at my last weeks training:

2/21         Run Р5.2 mi recovery (51:35) 34* rain
                   Bike Р30 min easy

2/22        Run Р2.6 mi w/u (27:20)
¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† Run –¬†8 x 400¬†(12:40) ISU outdoor track (1:28, 1:37, 1:36, 1:35, 1:34, 1:38,1:37,¬†1:35) 25*, windy, and snow
                   Run Р1 mi c/d easy

2/23¬†¬†¬†¬†¬†¬†¬† Run – 1 mi w/u easy –¬†29* rain
                   Run Р2 x 5k loop easy (22:50, 25:09)
                   Bike Р30 min easy

2/24         OFF

2/25         OFF

2/26         Run Р6.5 mi (56:29) 31* mist

2/27         Run Р11.2 mi Р1:36 (middle 7 miles progressive) 38*, 20mph wind (yuk!)
                    9:25 warm-up
                    9:13 warm-up
                    8:36
                    8:20
                    8:13
                    8:08
                    8:14 (turning into the wind)
                    7:57
                    7:48 
                    9:43 recovery
                    9:38 recovery

Totals:    Run Р35.6 mi   ****new weekly high!!****
¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†Bike –¬† 1 hour

Next race is the indoor mile at North Central College in Naperville, IL!!! Then Miller Park 5k in Bloomington, IL!! Ooooh and I just ordered some Nike arm sleeves and matching Nike gloves that I can’t wait to wear for 5k’s instead of a long-sleeve shirt or coat!!

Frozen track workout

23 Feb

So the spring weather is gone for a while… both of my runs this week were pretty darn cold. Since I had a long run on Sunday I ran a 5 mile recovery run on Monday and a light bike ride and then had an easy track workout last night. I have a 5k time trial tonight – should be interesting!! At least I’ll have some sort of idea where I’m at with training and my coach can get an idea of what I should be doing for the next couple weeks. I’m ready for 5k season to start already!!! ūüôā

2/21      Run Р5.1 mi recovery, my hood  (51:35) Р34* rain

2/22¬†¬†¬†¬†¬†Run –¬†2.7 mi w/u (27:20) 25*
¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†Run – 2 mi¬† ISU outdoor track (8 x 400’s – 1:28, 1:37, 1:36, 1:35, 1:34, 1:38, 1:37, 1:35)
               Run Р1 mi c/d (9:05)

Last night’s run put me over 100 miles for this month already ūüôā

Week Full Of Firsts

14 Feb

Workouts

2/7      Run 5.5 mi  (4 x 1200, 1:00 recovery) 6:20 pace

2/8       Run 1.5  mi (10:00 pace) w/u for spinning
               Bike 60 min Р4 x 5 min @ LT (180 HR) 2:30 recovery

2/9       Run 8 mi easy (1:15)

2/10     Rest (getting fitted for my new bike in Chicago)

2/11      Run 6.5 mi (HS 8 x 7.5%, 8.5mph, 20 sec Р1:00 recovery)

2/12     Rest (Picking up my new bike in Chicago)

2/13¬†¬†¬†¬†¬†Run 12.44 mi (1:56 – Gieson’s Hood) ***New daily high mileage***

Totals   Run Р33.5 mi  *****New Weekly High Mileage!!*****
                  Bike Р60 min

So now that I have my bike home, I’ll be putting in more hours there and also will need to fit in more cross training. This past week was just crazy busy with having to drive to Chicago 2 times. This coming weekend we are running in the ÔĽŅÔĽŅÔĽŅIllinois USATF Open Indoor Track and Field Championships – My friend Ryan (also my coach) and I¬†are both planning on¬†running the mile. I just sent in my membership forms to USATF on Friday, so hopefully I’ll get my member number in time for the race. I didn’t do so well with my last indoor mile so I’m hoping I can be more competitive in this one!

Football and Friends… and Bikes!

8 Feb

The end of last week included a day off on Friday, an indoor track meet at IWU on Saturday and an 8 mile easy run on Sunday. For the Super Bowl I¬†went to the Gieson’s¬†with the Case’s and Bernico’s¬†(all runners/triathletes)¬†– there wasn’t much game watching ūüôā We did do lots of eating and several people rode their bikes in the basement. I have been thinking about getting a bike and a trainer so that I can get up in the mornings and ride before work instead of trying to fit in riding¬†AND running after work. So of course I got to try all of the girls’ bikes out to see which brand fits my body type best – apparently this is uber confusing and I’m not going to even try to understand it! I have freakishly long legs for someone who’s 5’2″ so that greatly limits the bikes I can choose from. So far the bike that I’m 90% sure I’m going to get is a Cannondale Slice 5 105. Its looking like the winner thus far ūüôā

2/5     Run 1.5 mi (8:00 pace) w/u
             Race  1 mi (6:16)

2/6     Run 8 mi easy (1:16:0)

2/7     Run 4 x 1200 @ 3k (6:20 pace) ; 60 sec recovery (3 miles total)
             Run 2.5 (9:20) w/u and c/d

Weekly Totals   Run Р29.5  ** *new weekly high mileage!!***
¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† ÔĽŅ
Bike – 30 min

Next up is the Augustana Open in the Quad Cities where I will try to better my time in the mile ūüôā

I will follow up with posts for both of the IWU track meets I participated in shortly.¬† I’ve been super busy!!

Skins RY400 Tights… my new love!!!

4 Feb

So I received the best running gear ever on the morning of our blizzard – my Skins RY400 recovery tights!!! I was skeptical at first while reading Skins’ claim that these tights were the best… but after sleeping in them after my 8 mile run, I am in love! I woke up feeling like I hadn’t ran at all the night before. Other than my Garmin, these are my favorite running gear!

Skins ry400... magical!!!

 

Back to my week of running Рits gone pretty well. I had hill sprints on Monday night with an easy 30 minute bike warmup beforehand, an awesome 8 mile run on wednesday, and another hill sprint workout last night.

1/31      Run РHS 8 x 8% incline, 9mph for 20 sec each (2:00 recovery)
                Run Р4.5 mi  easy (42:00)
                Bike Р30 mins easy warm up

2/2        Run Р8 mi easy (1:15:00, 9:23 pace)

2/3        Run РHS 8 x 9% incline, 8.5 mph for 40 sec each (1:00 recovery)
                Run Р3.5 mi easy (9:50 pace)

** Running First***
My mileage for January was 96 miles!! This is by far more than I have ever ran in a month ūüôā

A blizzard is coming….

31 Jan

Goodbye outdoor running… hello more snow! That’s what the weather channels are saying – worst snow storm in 20 years! I’m SOOOO ready for spring!

Here are my stats from last week:

1/24      Run 4 mi (37:32) outdoor 21 degrees
1/25      Track (ISU) 6 x 200 @ 33 sec, 60 sec rest
                Run 2 mi warm up, 1 mi cool down
1/26      Swim 20 mins
                Bike 60 min (20 min w/u, 3 x 5 min @ LT, 20 min cool down)
1/27      Run 4 mi (38:10) outdoor 23 degrees
1/28      OFF
1/29      Run 1 mi (9:45)
                200m (30.05) IWU Track Meet
                Run 1 mi (9:30)
1/30      Run 5 @ 49:30

Totals    Run   19 miles
                 Bike   60 min
                 Swim  20 min

This coming week starts a new stage of my training plan so I’ll be putting in more mileage and a couple different workouts.

It was bound to happen..

25 Jan

After thinking that I was going to not catch the stomach flu that everyone else has had, I woke up Sunday morning feeling pretty weak. By noon I was full-on sick and not able to keep anything down – this resulted in me doing nothing but laying in bed ALL day long. As I was laying in bed, the only thing I kept thinking was that I had been so excited to be able to go run my 8 miles outside and now that wasn’t going to happen. Yesterday morning I felt a little better, but was still pretty tired and I could tell my body didn’t appreciate having nothing to eat or drink for almost 24 hours. I had planned on making up my 8 miles last night and then going to spinning class, but I only got in 4 and headed to bed early. On a good note, I’m feeling better today and plan on heading to the track for a little bit after work to get some more time in my spikes before Saturday’s track meet. I will also have to get in my hill workout and possibly some time on the bike.

Last week’s stats:

1/17      Bike Р60 min Easy
                Run Р1 mile easy off bike
                XT РStrong class 60 min

1/18       Run Р4 mi  Р37:00 (easy warm up and cool down)
                 Hills Р8 x 7% @ 9mph (20 sec) 2 min recovery

1/19       Bike  LT Р3 x 5 min w/2.5 min recovery (HR 182, 185, 187)
¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† Bike –¬†40 min¬†(warm up and cool down)

1/20       Run Р7.1 mi easy  1:06:01 (9:17 pace)    

1/21        Run Р4 mi Р37:00 (easy warm up and cool down)  
                  Run РHills 8 x 7.5% @ 9mph (20 sec) 2 min recovery

1/22        XT РPilates 60 mins

Totals:    Run Р20.1 mi
                  Bike Р2 hours
                  XT Р2 hours

Hopefully I can get back to my regular schedule starting today! I really don’t like missing workouts.

Picked these up on my Saturday shopping trip!