Week 15-Last long run

I am headed out the door. It has been a great training and I have done all I can do. Today I want to have my last confidence building run. It is 12 miles and I am hoping to feel good enough to do the last half at Boston pace. Wish me luck!

Week 6 Training

Girls Camp Week-
Monday- Before we left, Marnie and I decided to get our hardest run in. We ran 8 miles of hills and felt great!
Tuesday- Up at camp we ran 7 slow miles. It was a good change. It was pretty hilly so it was tough.
Wed-Ran 3 miles in the middle of the day and it was way too hot.
Thursday-Day off.
Friday- Ran 5 miles with Carmen. I was glad we did and I felt good.
Saturday- did not get to run.

So, not my best week, but I was glad I still got in 23 miles.

Week 7 Training

Monday- 4 miles and lifted weights
Tuesday-
Wed-Day off, just lifted weights
Thursday- Ran 15 miles with Jeff, Sarah and Marnie. I didn't feel fantastic, but my heart rate stayed down for most of the run. I did the last 3 miles at 8:20 pace, but my heart rate went up. I think it was the Shot Blocks I ate had caffeine in them. I won't try that again.
Fri-Took it off and cleaned!
Sat-Ran 6 miles with Sarah and Molly

Week 8 Training

I am behind, but I thought I would start with this week.

M-Did not run. We are at Jeff's parents house and we are taking it easy this week before the half marathon.
T-Ran 3.5 miles. Did not feel too great, but not too bad. We were on a time schedule and were heading to the temple.
Th-Ran 6 miles. My heart rate was alright, but I did not feel as good as I would like.

It is Friday and Jeff and I are running the Provo Half Marathon tomorrow. I am a little nervous for the elevation, but it is a run that I have heard is a lot of fun. My goal is to run a 1:45, which is the pace that would help me feel confident that I am on my way to qualify for Boston. I am trying not to put too much pressure on myself though, so we will see what happens. It will be fun to run with Jeff again. My sister is also running it with us.

My PR for a half is 1:49, but that was in 2006. I never ran a half in 2008 when I was in peak shape. So, here are my goals.

1. Finish and have fun! (Under 2 hours)
2. PR (Under 1:49)
3. 1:45

I will report back!

Week 4 Training

I can't believe it is already Week 4! It goes by so quickly! I am feeling pretty good. I have been looking at my heart rate stats from 4 years ago and I can't believe how far I have come. I also can't believe that I thought it was okay to run in the 190's for every run. I have learned a lot since then. I am planning on it paying off on October 2nd! 10-02-2010!

Monday- I can't remember what I ran. I am guessing it was a couple of miles on the treadmill and then I lifted. See why I need to run outside with my watch?!

Tuesday-Ran hills with Sarah-6 miles. It was great to run with her again. I feel like I am getting stronger on the hills. Ran 2.5 miles with my running group that night.

Wednesday-2 miles outside followed by weights. Nice and easy. :-)

Thursday- 6 mile pace run with 1 mile warmup and 1/2 mile cooldown. Here are my stats:

Mile 1-8:15

Mile 2-8:14

Mile 3-8:12

Mile 4-8:19

Mile 5-8:23

Mile 6-8:20

My heart rate stayed in the 160s-170's for the first couple of miles, then it got up to the 180's. The last hill it hit 193, but then came down. I need to keep figuring out my hills strategy. When I slowed down for the cooldown, I really felt my legs and my heart rate didn't come down all that much. This makes me think I just need to push through the tough parts and use the downhill to keep my heart rate down. Successful run!

Week 3 Training

Alright, I am going to keep up with this! I want to follow my training the whole way through. (Even if no one else reads this!)

M-3 miles easy. I ran to the gym, lifted weights and ran home. 9:52 pace, 144 hr, 166 max

T- Couldn't get anyone to run Kruger with me so Jeff joined me on Tuesday night AFTER I ran 3 miles with my C25K group. So, it was a tough run, but great to have Jeff with me. I had him run Old Kruger run, which is a hill I haven't run in 4 years. I was a little nervous, but I was very proud of us. It was pitch black by the end. 5.5 miles 9:59 pace, 163 hr, 192 max (up the hill) One of the downhill was 8:26 pace-fun!

W- No run- tired from the night before

Th- Pace run, ran with Zoe, I was able to do the pace- woo hoo!! 7 miles overall

F-4 miles on the treadmill, last one Boston pace

S- 9 miles with Jeff, last 3 Boston pace

So, it was a great week! I ran 35 miles overall and felt very good. I need to just keep going.

Week 2 Training

New week, new post! I am glad last week went so well. It will be fun to compare how I feel from week to week.

Monday- 4 miles easy- Today I didn't have my watch so I don't know my heart rate or distance. I know I felt really good and it was nice to not worry. I finished the run with weights. I am glad I am sticking with that. My stomach did not feel good. I think it is how I ate yesterday.

Tuesday- Hills, ran with Mindy. Great run and felt pretty strong.

Wed- Day off, swam for 15 minutes followed by weights

Thursday- Pace run with Heather- rocked the pace!! Under 8:20 and hr stayed in 180's!

Friday- ran at 9pm with Jeff- 4 miles felt good

Saturday- ran at 6:30am with Jeff, felt tired, but had a great run! Ran 10 minute miles for the first 6 miles and then put the pedal to the medal to finish with 8:56, 8:00, 8:05 with my hr in the 180's. Feeling good!!

Week 1 Training

I am going to share each week's runs. I ran Jeff's first half marathon with him on Saturday. It was so much fun! I will write a longer report, but today I am going to catch up on my runs. I am 16 weeks away. I am following Runner's World Marathon Challenge schedule. Here is my rough plan each week.

M- Easy run (4 miles) followed by weights

T-Hills- Find the hilliest route I can find (6 miles)

W- Rest (swim, bike or yoga) weights

Th-Pace run (mile warmup, 4 mile pace, mile cooldown- focus on heart rate staying in the 180's)

F-Easy run

S-Long run with a fast finish

This seems like it will be a challenging schedule that will push me and help me get better. Here is how this week went!

M- Easy 4 miler by myself. I thought I would be tired from the half marathon, but I was surprised. My heart rate was awesome!

T-Ran hills with Marnie and Mindy. It was a beautiful morning and I felt stronger than I expected to. I did run in the 170's when we were going uphill. I will try next time to keep it down even lower

W- slept in, then did weights!

Th-Pace run- I was a little nervous because my last pace run with Heather was very frustrating. I was happily surprised to have it go perfect! My heart rate stayed in the 180's or lower the whole time! (Until the very last hill!) I ran under 8:20 the entire 4 miles. This is a good sign for me! The other good news is my weight is now my ideal weight!! I am going to keep focusing on eating healthy and still no sugar. My body is really happy with the way I am eating. I feel great! :-)

Fri- Did 2 miles and lifted weights

Sat- 7 mile long run. I needed to run at 5:30am so that Jeff could leave to go white water rafting by 7. I was very proud of myself for waking up! I had my music and my watch and went on one of my most familiar routes. It takes me up a tough hill, but then I get to enjoy the downhill. I felt FANTASTIC the entire run. This is one of the best I have felt. I was kind of on a time crunch so I didn't keep my heart rate down. I ended up with a fast finish. My last 3 miles were 8:44, 8:22, 8:05 ! My heart rate average was 165 and my pace average for the whole run was 8:50! I couldn't be happier!

So, week 1 was a success! I didn't miss a day and my heart rate is doing awesome! I am so happy. The bad news is I ate the cookie dough for the pumpkin cookies I made and I feel sick to my stomach. I hope I learned my lesson! Back on track. Boston, here I come!

Here we go again...

I didn't even update my 10k race!! I was very happy with the result. It was a 51:41. I was first in my age group for the first time ever!! The 2 girls I was training did very well also. What a great day!

Since that time, I have been steadily training for the half marathon with Jeff. I found out that I am headed to St. George for the Marathon in October! I am a little nervous because I am not sure if my speed will come back in time. Patience, patience.

I was lucky enough to go to Ogden to run Kristyn's first marathon with her. I joined her at the halfway mark. It was awesome to be there with her to see her acccomplish her goal! While waiting, I was able to see my good friend Chelle run by. She looked fantastic!! I was so happy to see her and I knew she was going to get her BQ!! Here is her report.

That report has inspired me to get my blog going! I want to track my training. I have 2 weeks until the official training starts. For now I am focusing on my eating. I bought the book "Racing Weight" and I am seeing what I can do to slim down. :-) I know it will help. I am tired of being ruled by sugar, so that is what I am cutting out. 90 days of no added sugar. This will help me!

Tomorrow is my first pace run. I am going to go by heart rate and just see where I am. 5 mile pace run. My goal will be to keep my heart rate below 191. I WILL report back. Is this my year?! We will find out... stay tuned...

10k Goals

This is my first race since June of last year. 10 months! I have no idea what my goals should be. I have done 3 days of speedwork and that's it. So, I am trying not to be too optimistic, but I want to have a good race.

My PR is 47:30. I would LOVE to get less than 50, but realistically, it should be around 52. Also, I have no clue how my stomach is going to do. So, this race is to see where my body is. Let's see what happens! I just got a new Shuffle and I haven't run with music in a long time. So, here goes!

Heart rate goals- Stay under 189 as long as I can, then the last 2 miles start gradually getting closer to 200.

I will report back!

Kelly

Speedwork Update

I am just starting to attempt going fast, so I wanted to document it. :-) I just want to be able to compare because I am hoping it will get better!

Saturday Tempo Run- I only had 30 minutes while letting cinnamon rolls rise, so I decided to run fast. I ran into Ted and he joined me. Here are the stats

Mile 1- (no real warmup!) 8:19- hr ave- 153
Mile 2-8:14 (hr ave 188)hr ave- 188 (uphill)
Max was 201


Today's 400 repeats- went to the track for the first time in a year!

Mile 1 warmup- 10:49- hr ave- 135
Lap 1- .26 miles 1:58 (7:35 pace) hr ave- 157
Lap 2- 1:49.9 .25 miles (7:23 pace) hr ave- 176
Lap 3- 1:48.7 .25 miles (7:18 pace) hr ave- 179
Lap 4- 1:44.7 .25 miles (7:02 pace) hr ave- 176
Lap 5- 145.2 .25 miles (7:04 pace) hr ave- 179
Lap 6- 1:44.2 .25 miles (6:48 pace) hr ave- 178

Hr max- 195
Cool down mile- 10:47

Woo hoo!! First speedwork done!! I will compare this in a few weeks.

Friday Report

This is my 4th run. I am feeling good. :-) We ran 2.29 miles averaging 12:16 and a heart rate of 144. This includes an embarrassing fall followed by a walk. I hope my pace gets quicker but for now I am enjoying being back out there. I figure this is a great time for low heart rate training. Tomorrow my goal is 4-5 miles.

Starting Over

Well, it is pretty obvious that I didn't qualify for Boston on May 30th. Here is my quick report:

I decided to just go for it! I started out right around 8:25 miles and was able to maintain that for about 13 miles. At that time, my stomach started turning and I knew it wasn't going to be my race. I slowed down and about mile 15, my knee kind of buckled on me and I had to walk. I almost called Jeff but decided to see if it got any better. I walked/ran the rest of the race. I finished in 4:15. Not my worst time, but definitely not my BQ.

A month later I ran the Wasatch Back with some of these wonderful ladies and it was amazing except for the running part. :-) The elevation was rough and my stomach still wasn't better. I decided that was it for racing until my stomach felt better. Well, it wasn't until November that I was finally cleared of the stomach bacteria H. Pylori. Then in December I was hit hard with H1N1. I didn't run for 5 weeks!!! Then when I did come back, my cardio was shot. So, here I am! I am still optimistic that I can run the St. George Marathon in October and qualify for Boston. I thought it would be good to keep track of my runs since I am starting from the beginning. :-)

1st run- 1 mile on the treadmill- 12:00 minute mile. I felt pretty winded. It was very discouraging.
2nd run- 2 1/2 miles on the treadmill averaging just under 12 min miles. I didn't feel great, but I was happy I could do it.
January 23rd- First outside run- very nervous! I ran with Nicole. It was an awesome run!! We ran 3.39 miles in 40:15. That is an 11:52 mile. Ave- 147 Max-170 Lap 1- 11:23- hr-135 Lap 2-11:51, hr-149. Lap 3-12:13, hr-154. Lap 4- 12:11, hr-159
January 25th-2 miles, 24:15 Mile 1-11:46, hr-137, Mile 2- 12:32, hr-148
January 27th- ran outside in the light, by myself while Ranell watched my kids, woo hoo! 2.12 in 25:13- Mile 1- 12:04, 155, Mile 2-11:40, hr- 157
January 28th- outside with Sarah- 3.27 in 41:33- ave- 12:42 (some walking in there), mile 1- 11:34-hr-141, mile 2-11:50, hr-156, walk/run after that. Great run!

So, here we are! I am really working on my heart rate and trying to stay in the 150's. We will see how this goes!