09/15:
The 15k went pretty well. I was able to go out with a strong pace and kept it for a good part of the race. The most painful part was really the last mile… side stitches attacked and I had to stop for a second. My time was good (1:06) but not the time that I had hoped for(1:04). You wouldn’t think that 2 minutes made much of a difference but after the run I felt like I had enough gas in the tank to have pushed harder. My knees really gave me a hard time while I ran. I’ve been icing and trying to take it a little easier on them so that I can run on Sunday in the Constitution Square 5k.
08/29:
Two weeks from my 15k and I am trying to figure out how it’s going to go. I am a little worried since my tempo run on Thursday went poorly. The tempo run was 7 miles (warm up 1 mile, 5 miles at 7:16 and 1 mile cool down). I did my warm up and cool down outside and ran the 5 miles on the treadmill since I could control the speed and make sure I got in the correct pace/milage. The 5 miles were tough and I actually had to stop and get a drink of water and even stopped a few minutes before doing my cool down. I have a feeling my goal time will be tough but managable so long as my stomach agrees with me. That seems to be my greatest problem… it’s kind of embarrassing and isn’t a big deal for 3 mile races but tough when it’s more than that. I feel pretty good until mile 5 and then it’s usually down hill.
My goal for the next two weeks is to get in my last long run this weekend, rethink my diet, reduce my alcohol intake (as I do with every race), work on hills, and stretch more. Oh, and to get some quality sleep and relaxation.
08/23:
Yesterday was the Junction City Railroad Days 5k. I ran my best time ever of 19:49. I started out entirely too fast and didn’t leave anything in the tank for the second half of the race… this as led me to think a little more about race strategy. I wish I had thought out the race a little more before and I think I would have performed better and felt better. There was a woman that passed me up in the second half of the race and that’s really what put me in my place.
This morning I ran my long run… 11 miles. I did my body of favor and ran 9 minute miles (kind of wish now I had been paying more attention and worked on 8 minute miles). After yesterdays race I felt like I needed a “healing” run.
The 15k is in three weeks from yesterday. My goal pace is 7:30 per mile and my goal time is under 1hr. 10 mins.
08/16:
Ran the Mammoth Cave 5k that supports the Edmonson County Cross Country team. It was the second race I’ve ever ran that doesn’t make a loop– it just goes in one direction for 3 miles. I was a little disappointed by how little the race directors thought ahead when it came to the finish line card system but I know that having a race in a national park comes with a few restrictions (can’t really put stakes in the ground for a chute). Since this was the first year of the race I’ll be forgiving. It was a good race. I got to meet up with a fellow Barren County Cross Country member, Josh Allison. So we did a little catch up which made the race even better. I was the first lady to complete the course– it was a tough one, simply because there was a giant hill at the end of the race (a steep hill). I was suprised as well by how slow the boys team members were. I hope that they were holding back– I mean I stayed with them the entire time and I didn’t PR.
Today I went ahead and did my 10 mile easy run since I have another race this coming Saturday. It was a tough 10 miles because I was so worn out from the race the day before. I could tell my stomach wasn’t agreeing with me– everytime I took a break to drink water I couldn’t help but feel nauseated. (shrug) I’m hoping this isn’t a reoccuring thing and it was just the sandwhich I ate last night– which is all it could possibly be.
08/12:
So it’s been a while. I made most of my goals for the Coach Plummer 5k. I was the second female finished and was eleventh overall. I didn’t race sub 21 minutes– that’s fine.
This was the first race that I did not accept water at the watering hole– I read somewhere that whatever water you drink during such a short race doesn’t really help you. Not to mention I had a young lady right on my heels and her coach or dad yelling “You can get her!”. I wasn’t really parched like I usually am either.
Since this race I have discovered a whole new place to train. It’s grassy and hilly (yay). It’s also very damp when I run in the mornings… which has led to very stinky shoes (and I just got them). Oh prices we pay.
07/31:
Tomorrow is the Coach Plummer 5k. I have investigated the course to find out why people seem to be afraid of it and it is a pretty hilly course. What I think makes it even worse are those slight inclines that aren’t really hills that have no decrease after them… just another hill. My goal tomorrow is to come in first in my age group, in the top 5 female runners and in under 21 minutes. It’s a tough goal if you know the course. I think it’s managable. To achieve this goal I plan to take hills the best I can and to take advantage of the down hills and the flats (especially the last two). The worst part of the whole run is that there are going to be a lot of people there and it’s going to be crowded. I wish the boys could start first and then they would do a second clock for women. It’s just a lot of people for a narrow course— that’s what I dread the most. I plan to leave nothing behind and to give it everything I’ve got.
07/24: Shorty Shorts
I feel like all I do anymore is update my running page… I am working on other things you know!
Many people reward themselves when they’ve done well in training and have put extra effort into their workouts. So I guess my reward is a new short experience. I’ll admit I’m a little self conscious about my legs so I’ve been wearing longer shorts for many years. I decided this week I needed new shorts to add to the mix and came home with a pair of Asics shorts with a 3″ inseam. I’m not really sure I was thinking clearly but I saw the color and had to get them… Scary! I wasn’t too sure at first with their little built in boyshorts and extra “ruffley” backside. True running shorts– I heard that shorter shorts can make you feel faster becuase there’s less material to restrict you.
Ran in them this morning and all that scariness melted away. They are cooler and much more “runner-style”. It did feel a little strange to look down and see so much more… leg. They are much more girly than I’m used to… and bright. Maybe they make one faster so they can get over the humilation quicker? I’m not sure that would be true. They’re cute and different and worth the little fright of showing off great runner legs.
07/19:
Still going strong with the morning runs and now I have something to be even more excited about. For my birthday Luke got me a Nike + Runner’s kit (I think that’s what they call it). So it’s the little pedometer thing you attach to your shoe and the little thing you attach to your iPod. Now I can keep track of my runs and know how far I’ve gone. So far it has been great but I think I’ll end up needing to calibrate it– I tested it on a treadmill and a running track. I’m excited. I wasn’t really wearing my iPod on my outdoor runs since I can’t hear traffic but I can still wear without listening to it.
I’m getting nervous about my next 5k on August 1st. I’ve heard it’s really hilly and while I’ve been training some on hills I’m worried that they are not steep enough to get the strength I need. There aren’t a lot of good hills where I am to train on. I’m hoping that adding some last minute hilly biking will get me where I need to be.
I’m getting more excited about the idea of cold weather running. It’s been a while since I ran outdoors through the winter and I really think that this year I’m going to try it more.
07/12:
I’ve switched my hot afternoon runs for cool, sometimes foggy, morning runs. The reward is a lot of stress off my back. I don’t have to worry about the heat and being unable to complete my milage. I don’t have to worry about pop-up showers and I don’t worry too much about what  decide to eat for lunch.
The down side of running in the morning is not being completely warmed up before doing workouts. I worry about pulling something in my legs. The other downside is missing my bed.
My new goal from now until the first of August is to incorporate more hills into my runs– especially on high milage days… I tend to go pretty easy on myself. Hills, I think, is where I’ve gone soft. The results will be the Coach Plummer 5k.
To be a successful racer you have to be aware of your pacing. You have to know how it feels to run approximately the same speed through an entire race. I think that’s where many people get confused and can’t figure out how to improve their time and race performance (If they want to). Try running on a treadmill or track and time your miles… having consistancy in your workouts makes for even distribution of time and energy.
07/11:
Ran the Whitaker Bank 5k in Lancaster it was a good race but it was tough. I did a workout the day before so I wasn’t as fresh as I usually am– not sure it really hurt me too bad since I still had a decent time.
I like all runners because there are so many different types. I really think that it doesn’t matter what your time is and it doesn’t matter if you run an entire race and walk instead. People who show up and are brave enough to say “I can do it” and complete it (or atleast try) they are the winners. I’d be happy for a race with out trophies. You can announce the winners and all that but is it really necessary to give out trophies? I wish there was some way that we can forgo plastic trophies for donations to worthy causes. I’d happily give the $4 my trophy cost to the humane society, the library, relay for life, troop support, food banks, and the bizillion other causes that are more important. Price the t-shirts and the awards and then use the money for something greater than the race. That’s just a thought.
07/04:
This was the first week I’ve talked to so many people about running– it was also the first week I’ve ever been recognized by someone I’ve never seen before– the subject– of course– was running. Since being put on the spot I’ve been thinking a little more about what running really means to me.
Running is so many things and is where I would say 25% of my lifes goes. The other percentages are my husband, artwork, job, cats, general life (in no special order). Running is my antidepressant, it’s my “get-away”, it builds confidence, and it’s down right healthy. Everyday while I eat breakfast I think about running and what I need to do to get through my day so I can run. Running isn’t always what I look forward to but it’s definately on my list everyday whether I do it or not.
Racing for me is the ultimate confidence builder. I don’t need to come in first or second… or in any place. Placing is great but I’m really in it for my own time. Racing is a display of guts and how much I can bring to the table– it’s what makes all those long runs and speed workouts worth it. Ok… so I”m competitive– mostly with myself and little with others. I don’t want to be recognized at my next race. I like being that unknown face and prefer the underdog concept.
06/29:
Running on vacation is difficult. Between the strange hours and food I thought I wasn’t going to run at all. I did get in two 30 minute sessions this last week but they weren’t great. My options were pretty limited. One morning I got up to run and went out only to discover the campfire smoke coming from a near by camping-ground. I gave up at that point. Probably the best experience I had running in Tusayan, AZ was the speed limit sign that tells you how fast you’re going. I would run up this big hill and then turn around and sprint down it to see how fast I was going. I didn’t expect it to tell me my speed but it worked!
I’m glad to be back and to get into the swing of things. I plan to run tonight and pray that the running gods will have mercy on me. I have some training to do as my next goal is a 15k in September.
06/14:
The cool down has recently become my best friend. Until now I would collapse in the grass at the end of races and then shimmy off to the food table for a bite. The only reward of my post race collapse is muscle cramps… severe cramps. The best solution I’ve come up with is a cool down immediately after racing. I try for a 5-10 minute slow jog and I will have to say that’s really been the trick. I would also like to start going out for a slow bike ride the next day to keep the blood flowing. I feel as though that would take some of the stiffness out of my long runs on Mondays. Cool down highly recommended. Your muscles will thank you for it.
06/14:
Yesterday was the “Run for the Brass” 5k and it went amazingly well. I have to admit when I woke up yesterday morning I was not expecting anything… in fact, I was just going to be happy placing in my age group. I ate my usual breakfast and stretched out. There’s a certain calmness about race mornings… I’m slowly losing the early butterflies.
I’m not sure I even felt that great. My stomach was upset and I felt the onset of a side stitch. Until I got to starting line and found my spot and my “pace-maker” (the young lady I followed throughout mot of my last 5k) I wasn’t into racing.
All I can remember about the race was that I started out entirely too fast. 6:40 was the first mile. My breathing always sounds worse than it really is so I did get a few side looks. I caught up the woman in front of me (Kim Frazier) before the second mile and pretty much ran with her until the last 1/4 or less. We were on the last hill and she fell back and I pushed ahead to find my self with a record of my own 20:29. All I can say is that I put in a lot of hardwork and miles but she helped drive me through this 5k.
06/07:
Last week (05/27-05/30) was kind of difficult. It’s tough to get back into the swing of things after running a race. I always feel like I don’t have any energy for almost a week after running races. This week I worked really hard to “get back in to shape” after not running 4 days while I was on vacation. I’m back into the grove of things and adjusting my diet to give me more energy. It helps that this is prime fruits and vegetable season. I’m hoping to have a good long run tomorrow and a decent speed workout on Thursday in preparation for a 5k on Saturday.
My goal this week is to get more sleep at night.
05/24:
The McDowell Wellness Center 10k is now over and I accomplished my personal goal of 45 mins or under. My time was 43:23! I was the third woman done and the 16th finisher of about 120 people. First woman: 41:11 Second woman: 43:13
I felt good but not my best starting the race. The miles felt like they were lasting forever and it was, for the most part, a hot sunny course. About mile 3 I realized I beat my 5k time (now 20:58) I got a little pick-me-up that didn’t last long. Mile 4 I was beginning to realize that even though I had only 2 miles more to go it was going to be tough to keep pace. Until this point there were 3 women in front of me… and shortly after the mile 4 marker one of them completely dropped out.
Even though I was really worn out by this point I knew I had my goal and I had to remind myself of that. This was my first race and it was going to be what I wanted it to be: it wasn’t for anyone else. That’s what pulled me through the last 2 miles. It was going to be what I put into it.
After it was done I made sure I did a cool down… I’m sore today but not near as bad I was the day after that 5k that I didn’t cool down at.
05/17:
After beating my personal record last weekend I’ve found my self unmotivated. I’m kind of ready to be done with the 10k. I’ve still managed to get all my training in so far, but I have suffered through it. I think it’s that I’m tired. I plan to take my rest days prior to the race and I hope that’s all I need to get out of this little rut.
05/10:
Yesterday I ran my 5k and it went great. I beat my PR by 3 seconds– my new PR is 21:03! So exciting. My first mile time was 6:48. I attribute some of my success to the waffle and peanut butter I had for breakfast.
It was a tough race and now I am extremely sore. Immediately after the race I had to get ready for work and stand for the rest of the day. So no matter how tired I was last night I didn’t sleep well for cramps.
This race was a huge boost in confidence for the 10k in two weeks. To prevent cramps I think I am going to do better about a cool down run before indulging in the post run snacks.
05/05:
Two weeks to go till my 10k. I’m already done with my long run for the week and for the first time in a while my knees are letting me know. This last Friday it was raining I think and so decided to run on the treadmill– pretty sure this is what got my knees upset.
There something about running outside… maybe it’s the ability to slow down and speed up with each step. The treadmill kind of just pulls me along at a constant speed and so I tend to push harder– especially with all the numbers telling me how fast I’m going or not going. Speed workouts, tempo runs and rain are the only reasons I still run inside. There are no accurate distance markers at the park so it’s difficult to gauge my pace.
04/23:
I am officially registered for two races so far this summer. I am running a 5k two weeks before the 10k. I am hoping this will alleviate some of my racing jitters before my big race.
10K Goal
I’ve still yet to send in my registration but I plan to run in my very first 10k at the end of this May. I’m only moving on to my third week of training and my knees are being good. I’m not running over 20 miles a week and my longest run between now and the race is 9 miles in one session. I think that taking rest days is important to my recovery but I’ve made sure to add in a little cross-training to keep up my mileage and ease wear and tear. I’ve also been doing weight training– it’s amazing how simple things like push-ups make running easier and more efficient.
I’m now moving on to mentally preparing myself for the race. My high school coach, Coach Reed, would always stress running a “smart race”. It’s my goal to think about how I plan to actually run this race and achieve my goal time– under 46 minutes. That’s a tough goal but I think it’s realistic.