Hello, B Group!

I have, as one of my Chips friends put it last night, "graduated" to the B Group! When I first started running on Tuesdays with the Chips last year, the person in charge that night asked me for a recent race time, and said to run with the B Group. Groups are based on pace, with A as the fastest (there usually aren't any As at the workout).

Last January through March, I ran with the B Group. But I was always lagging behind. So when I came back in the fall after spending the previous six or so months not doing speedwork, I decided to go down to the C Group. I was challenged, so I stayed.

Recently, I've been towards the front of the group when I run with the Cs. Since John has joined the Chips, he has been running with the Bs and trying to get me to join them. He says I could keep up. So last night, I did.

For most workouts, Coach Jen gives us estimated paces we should be keeping for each group. For C, I was near the fast end of the range, and for B, I'm near the slow end. I was able to keep up (at the mid, then back of the group) for all four 1200s as 10K pace last night.  I was huffing and puffing, and may have actually been running closer to 5k pace, but I kept up.

I want to get faster and improve overall, and this is a great way to get there. Running with the B crowd on weekends, like I did at the Fleet Feet Sunday run a few days ago, will help too.

So far this week...

...I've only run once!And it is already Thursday!

I did a great job last week of getting all my runs in. This week, I'm not off to a fantastic start, but I hope to make up for it.

I did go to Buffalo Chips on Tuesday, but was late and missed half the warmup (minus one mile from my total goal). I did the workout, and it left me exhausted, which is fantastic (see this post for why).

Here was the workout:  Tuesday Night Speedwork - Warm up 15 min, 3 x 400 hard (200 recovery), 3 min jog, [1 mile @ gmp, 800 @10k pace (2 min recovery)] x 2, cool down. 

I took yesterday off completely due to an early morning meeting and an evening event. This morning's early meeting prevented me from doing my customary Thursday AM run, and I doubt I'll have the energy for 8 after work. But, I have a half day tomorrow, so I should be able to get in a good quality medium long run after lunch!

This weekend, I plan to do my long run (20 miles) on Saturday, then a recovery run of 8 or so miles Sunday. Then I'll prepare for my week of running in Detroit!

Need to get faster, be motivated

Again, I went to Buffalo Chips this Tuesday and ran with the C group. I kept up well most of the time, but didn't really feel that I was being challenged to go fast. When I wasn't keeping up, it was because I was tired, I'd had a bad day and didn't care, not because it was too difficult of a pace to maintain.

The challenge is that I don't want to join the B group and not be able to keep up (like, actually be unable to keep up, but ne lazy). I'm not as concerned with looking like a fool, as I am concerned about slowing down or annoying the group. I don't really feel like I'm part of the group yet (and I haven't officially joined), so I'm not comfortable being a nuisance.

The solution seems to be to be motivated and push myself more. I just need to have the willpower to do it (and not be too depressed from my string of bad days).

Here was our workout on Tuesday: 1.5-2 mile warm up/6 x 800′s with 400 recovery/1-2 mile cool down

1200s are brutal

I dutifully went to the Buffalo Chips Tuesday speed workout this week, and did a set of grueling 1200s. I'm still running with the C group, and continuing to be challenged. Maybe if I keep it up, I'll be faster in time for CIM.

The workout this week was:
Tuesday Night Speedwork - 1.5-2 mile warm up, 4 x 20 sec strides, 5 x 1200 (.75 miles) at goal 10K pace with 200 (2 min) slow jog recovery, 5 min jog, 4 x 20 sec strides, 1-2 mile cool down

I did 7 miles total, and scarfed Chipotle on the way home. 

Weekly Summary: Week 10

Monday: off
Tuesday: 5 miles speedwork with Buffalo Chips (5x600, 200 jogs, jog 3 minutes)
Wednesday: elliptical 30 minutes
Thursday: off
Friday: off
Saturday: 16.25 at about 10 minutes per mile (Nimbus to Dam and back)
Sunday: 6 with Fleet Feet Sunday group

Miles this week: 27
Miles in 2011: 733

Race Report: Urban Cow Half Marathon

Well, now I know that if I'm going to skip the speed part of my speed workouts for two months, that I shouldn't be surprised when I can't keep up with the 1:40 pace leader.

As I mentioned in my last post, I had a hard time determining if I am better trained than last year or not. Overall I'm stronger, but I think the lack of real speedwork was a real hindrance today. I also didn't feel fantastic, but I think a majority of my issue  today was my training.

I decided to go out with the 1:40 pace group. Keep in mind, my PR is 1:43, so 1:40 was ambitious on its face. I held on for about two miles, then really felt the kind of cramp coming on that requires walking. So I slowed down gradually. The 1:45 pace group caught me at about mile 6, right before an uphill. At the uphill, I let them go, and figured I'd try to keep them in my sights, but I wouldn't be heartbroken if I matched my time from my most recent two half marathons (in the 1:46-1:49 range). At least that is a good long run, faster than I'd normally go on a long run.

And I did just that. I didn't really worry about my time, and ran at a somewhat comfortable pace. I felt a little crummy, but tried to maintain in the ballpark of 8 minutes per mile. Coming in towards Land Park (mile 11 or so), I started worrying that the 1:50 group might be close behind.I picked it up a bit, and they didn't catch me.

I came in at a somewhat respectable 1:49:12, or 8:20 average per mile. It is actually my slowest time in a half this year, but only by 18 seconds. So it counts as a good tempo long run.

Now, I need to dedicate myself to speedwork if I plan to have a good race in December.

Still alive, but my legs hurt!

I went to Buffalo Chips yesterday after work, and I'm glad I did. The workout was tough, and I slacked a bit, but I think it is a huge improvement over the easy runs I've been substituting for my speed workouts.

The 12x200s were not too bad. I was with the C group, so I was with the group most of the time (as opposed to lagging behind). We averaged about 6:15 per mile pace for the 200s. Then I got a bit fatigued at about repeat nine or so. It was about 95 degrees out, and the one minute rest wasn't really enough. I was happy when the five minute recovery jog came, and even the two miles at marathon pace didn't seem too hard.

I decided to stop at about one mile at marathon pace (okay, a bit slower at around 8:45-9:30, but that's okay for my first try), and did the cool down. I did a total of 5.5 miles in 45 minutes, including warm up and cool down. This includes stopping the watch for the rest breaks, of course.

Not too bad. Now I have to decide my strategy between now and the Urban Cow half. Take it easy (my legs were still tired from Sunday when I went yesterday), or do a long run Sunday then Chips speed workout Tuesday, then take it easy. We'll see.

World of Pain

That is what I fear I will be in for tonight, if I stick to my convictions and start working out with the Buffalo Chips on Tuesday nights. I think the speed workouts I did with them in the spring really helped my Napa race, and I keep thinking that I should join up, and stick with them for at least the Tuesday speed workouts.

I enjoy the Fleet Feet Group on Tuesdays- and running with John- but I'm slacking on speed work. Meaning, I'm not doing it. And that is bad news. So I think I'll go to the Chips workout tonight.

Here is what I'm in for: "15 min warm-up, 12 x 200 fast/1 min easy (if you are not at workout, you can do 12 x 1 min/1 min easy)  5 min jog, 2 miles at goal marathon pace, 10 min cooldown plus 4 x 20 sec strides at end."

Ouch. I'm not sure if I can even manage that, especially if I stick with the B group they assigned me to earlier this year, Those folks are fast!

Return of speed work, and some funnies

I finally got with it and did a speed workout last night. I did my scheduled toning/cardio workout (a new one from a magazine) in the living room, and noticed two things:

1. My legs were tired- so they'll probably be too sore to run tomorrow
2. The basketball game is STILL ON- and John is watching it, so I'm going to be bored for a while

So, I decided to do my Wednesday run on Tuesday. I took Trudy out for a quick half mile around the complex, dropped her off, then ran down Stonegate. I did maybe a tenth of a mile sprint (between 6:00/mile and 7:00/mile), then ran around 8:00-8:30 per mile for a minute or so. Roughly speaking, it was a 30-45 seconds on, a minute off. I did this for three miles, then cooled down back to home. Not too bad.

In other news, I just low Mark Remy's RW Daily blog. He is very funny. Today, he discussed runners as mugging targets, and how to avoid mugging. In all seriousness, I don't run with anything on me (any electronic devices) except my watch, and I never wear an iPod anymore. This is more to avoid being hit by a car, but it also helps me to pay attention and hear what is going on.

Mark's take on the issue is worth reading. The reader comments are just as good...

Slogging through speedwork

I went to the Buffalo Chips Tuesday Speed Workout again last night, and was once again challenged. I somehow manage to either eat too much or not enough before these workouts, and always pay the price. Yesterday, not only was I hungry, I was wired from late afternoon coffee.

I joined the B group again, and managed to keep up for the most part through 6 800s with 200 recovery. Almost 6 miles in total, which is a pretty good session for me. I'd love to be able to keep up better, and make it through the entire workout- I joined a few folks finishing after 6 reps, when some of the group did 8.

One more week of speedwork before the race- and I may take it easy next week to start the taper. The following week I'll be in LA and doing easy runs, then the race is that weekend!

Return to Schedule

I went to my second Buffalo Chips speed workout last night, after taking a week off of speed entirely while in North Carolina. I was a little sluggish due to my half marathon on Sunday, but overall it went well.

We did the warm up, and the schedule was 6-1200s, with 400 between. Our group ended up doing 5, with a bunch of the group racing this weekend. I was happy to quit as well. I was happy with the workout, could have worked harder, but I'll leave that for next time.

Here is our course:

Speed work returns!

I had a great time doing a challenging speed workout with the Buffalo Chips on Wednesday. The people were nice, the workout was a challenge, and it was great to have that extra bit of motivation to do speed work (which I've been lacking).

We did a warm up of about 1.5 miles, 2x800, 4x600, 5x400, and a cool down, for a total of 6.5 miles. The speed sections were on the 2:00, but I'm not exactly sure how that equates. I know I was working hard, and maintaining 7:00/mile pace and below for a good amount of the workout.

I will definitely go back, though not next Tuesday due to my conference in North Carolina. I may start going to their Saturday long runs as well, as there are so many fast people who have added me to their email list and send emails back and forth talking about the Saturday workout- and it sounds fun!

16 miles...ouch

I mentioned before that  slacked a bit this week, which continued with skipping my 6 mile speed workout. I managed to get the 6 miles in on Saturday (not Thursday or Friday as I should have), but didn't do more than a tempo run (not as fast as called for). I have to pick it up starting this week!

Sunday John and I went to Fleet Feet, and I did 16 miles on the trail. The first 4.5 I ran with John and Bernie, the rest with one of the group regulars, who also did CIM last month (he did considerably better than I did). It was nice to have company again.

I wanted to keep a good pace- close to race pace- between 8:45 and 9. I kept that for maybe 10 miles then slowed to 9:30 or so. Overall a good effort, but I would like to do better on speed.

My goal this next week is to get a good speed workout in on Wednesday (or Thursday, whichever), and do the prescribed 18 miles on Sunday. Judging from how sore my hips are from 16, the 18 will likely hurt. 

The Oversell

I want to start this post by saying that I really like my training program. I think the coaches are great, the training has vastly improved my fitness and race times, and I am going to be sad when the program ends.

However, I have been a bit annoyed over the past week at Fleet Feet's thinly-veiled attempt at getting us in to the store, and into their other programs on any and every occasion. Wednesday's easy run (on the schedule) turned into form drills and a speed track workout (200s) so we could try out the Fit training program. Thursday was "Marathon Prep Night" at the store, where we supposedly would get all the info we needed for race day. I didn't go- I didn't want to miss spin- but I also felt that the actual training should cover this information.

Sunday, our 14 mile run (10-12 if still tired) turned into a 90 minute run and then seminar in the store. I liked the Sunday "Fun Run" format, and might do it after training is over to run with a group. But having us at a different Fleet Feet event other than normal training three times in one week seemed a bit much.

I think maybe I am experiencing a bit of the grumpiness they said we would get from the taper. This is taking up my whole life- and I'm excited about the race- but a bit weary from all the training. And now the selling.

Okay, thats all.

Here is my Wednesday workout:


And my Sunday workout:

It's Official- the Taper Has Begun

I'm relieved that the taper has started, and ready to rest. At the same time, I wish I was more excited about running right now. I am so tired, and sore. Plus, I just feel like I spend my whole weekend either preparing the run, running, or recovering. I want some time off!

Don't get me wrong, I am still very excited for the marathon. The closer it gets, the more real it seems. Did I really run 20 miles two Sundays in a row? Am I really doing a half marathon this weekend, which I really feel like is no big deal? WTF has happened to me?

I am thinking of entering the lottery for the New York Marathon next year. It opened on Monday. One person in my group entered, and I wish I was confident enough to enter today. But I want to get through this marathon first. I can plan ahead for next year to some extent- I already have 3 half marathons planned in the first four months of the year. But signing up for another marathon can wait until December 6th, or 7th...

Yesterday's speed workout was far from speedy. We did 2 miles of warm up, 2 miles of 1 minute on 1 minute off, and 2 miles of cool down. The "on" portion wasn't very fast- we kept to around or just under marathon pace, around 8:15-8:30. That was enough exertion for me. Everyone seems tired, and ready to get to the goal.

Here is yesterday's workout:

Weeknight workouts- its dark out!

This Wednesday's speed workout was tough. Party because it was 800s, on a curvy, hilly loop. Partly because I ate a burrito for lunch and not healthy food. And partly because by the time the 800s started, it was dark out. I'm glad one person in my group has a headlamp, because at times I couldn't see the ground in front of me!

Goal for this weekend: buy a headlamp, or find one in the garage.

Here is the Garmin summary of the workout:

Seven miles is longer than six

During yesterday's Wednesday speed workout, I learned that seven miles is longer than six. You might wonder, why didn't she already know this- it is obvious! But, let me tell you, seven miles seemed so much longer than six that I had to write about it.

The workout was one and a half mile warm up, then four miles of one minute on (speed) one minute off. We averaged maybe 7:00 to 7:30 for most of the speed sessions. I don't know if it was the heat (about 95 degrees and humid, despite the near dusk), but the extra mile of speed work really made seven miles seem much longer than the usual six.

I don't do well with heat, as evidenced by my performance in this early September workout.But I made it through, and still stayed at the front of the group for most of the run. Okay, I was lagging a little over the last mile of speed. But overall, a good workout for a hot Wednesday.

Here is the Garmin summary:

Wednesday Speed!

I went to the weekly speed workout excited, and wasn't phased when the workout was announced: 2 minutes on, 30 seconds off, for three miles in the middle of a six mile run.

We finished our warm up mile and a half, and two of my running group asked what our pace was going to be. For the first time, I actually ran in front and paced the group. It was a very strange experience, but a good one. We stayed between 7:20 and 7:40 for the most part during the speed sections, and not above 8:30 or so for the recovery. It was difficult toward the end, but I felt great. I never feel great during the speed workouts, but I did yesterday.

I think my performance on the half marathon is motivating me to do better in my workouts. I am really excited to run!

Wednesday Speed Workout- boy are my legs tired!

Yesterday's speed workout was one of the most challenging thus far. I'm not sure if it was because the training is catching up to me- this Sunday's tempo workout was hard and I am still recovering from it! It may also be that as time goes on, the workouts get progressively more difficult. That would also make sense.

We started out at 100 Howe, and did a "bridge loop" down the levee past the Guy West Bridge, down to the H Street bridge, and across. I think. Anyway, the half mile (800) was on the north side of the river, between the two bridges. We ran the 800, jogged for 90 seconds, then ran back to the other bridge. I was a bit behind my group after the first 800, but I was still working very hard. My legs cramped, I was tired, and I didn't think I could do another each time I finished. But only having five to do made it seem more bearable than endless repeats of one minute.

Coach Ryan said that most people went too fast. We weren't supposed to go all out, but I know I did. He said that it won't set us back, but isn't as effective as a more controlled effort. I think what would help is actually being able to time the 800s and compare to the pace sheet (which I didn't do since I had forgotten to bring my pace sheet to know how fast I should be going). I was just going at full effort.

What should help with the upcoming runs is...

I ORDERED A GARMIN LAST NIGHT!

I am so excited! I have been debating getting one for a while now. I know I am bad at pacing and need the help of a device to tell me my approximate pace, but they are expensive and part of me feel that I shouldn't need the watch to do well. My runs have been good for the training program in part because most of the time I run with a group led by someone with a Garmin. So I broke down and bought one- at a very good sale price I might add. And it is the 405, one of the fancier ones with more training settings. I was originally going to get the stripped down 110, which basically just does pace, distance and time elapsed. But they were close to the same price, so I went for the better model.

I just hope it gets here in time to test it out before my half marathon the weekend after next.

Thats more like it!

Yesterday was the weekly Wednesday speed work out. Last week, I skipped the workout since I was on vacation. The week before, it was hot and I ended up not doing much speed. I was happy to actually get a good speed workout in this week.

We did a 1.5 mile warm up, 3 miles of one minute on, one off, and a 1.5 mile cool down. I completed the run in 52 minutes, which isn't too bad. And I actually felt like I was doing my fastest most of the time. Yay!

Today I'll be doing spin after work with Chuck, which I've missed. My legs have mostly recovered from Sunday, and I'm looking forward to getting back to working out.

On another note, I am finished with my third day of eating better after vacation. I had a bite of a cookie last night, but that is all!