Annie (2014)
8 years ago
Monday, December 29, 2014
18 weeks begins today
Well, I am 18 weeks out from the Pacific Northwest Marathon. Woo hoo! I actually feel really good. I have been on vacation and getting most of my runs in at sub-9 pace. I have been having great treadmill runs and also had a good outdoor run with Jeff in the mountains last week. My only drawback was I was sick on Saturday so I missed my long run. It's okay though, because I am raring to go! Maybe it was a good idea to cutback before training really starts! I still haven't completely chosen my training plan. Right now, I just know I want to run 6 days a week, add in some hill sprints, do a little bit of strength training and would love to do yoga. My plan is to run sub-9 miles as much as possible. I also want to do as many pace miles as possible. :-) So, what did I do for my first training day? Hal Higdon is what I am leaning toward. My fastest marathon was when I followed his Advanced 2 plan. Today was a 3xhill workout that I did on the treadmill. I did a total of 5 miles, with 3xhill at 5-6% incline at 7:30pace for .25 miles each time and then .25 miles recovery. I ended the workout at a 8 minute pace and I was dripping sweat and felt great!
Sunday, December 21, 2014
How I "won" a "half marathon"
Alright, I am guessing this is probably never going to happen again so I have to write it down for my posterity. I emailed my friend Cherl after the race so I will copy and paste that here.
Background- I knew I would be at the beach with my sister and I wanted to run long on the beach on Saturday. I contacted local running clubs to find a good fit. This one meets 4 miles from Crystal and Tony so it was perfect. They emailed me the route during the week and mentioned it would be a "mock 10k/half marathon." I thought I might as well race it too. :-)
Background- I knew I would be at the beach with my sister and I wanted to run long on the beach on Saturday. I contacted local running clubs to find a good fit. This one meets 4 miles from Crystal and Tony so it was perfect. They emailed me the route during the week and mentioned it would be a "mock 10k/half marathon." I thought I might as well race it too. :-)
When I showed up my plan was to start at 8:30's or 8:20's. There was a group of about 20 of us. There were some running the half and some running the 10k. They had emailed me directions of the route and also gave me a printed version. I just planned on following the "fast" runners if I could. So, they said go and everyone started jogging. It was the weirdest thing and I didn't know what to do. I didn't know the route that well so I didn't feel like I could just speed ahead. So, I was behind a couple of guys and we were running 9:30's. Then I just decided to run with a guy who was doing the 10k. Once the route split, I realized I didn't know who else was running the half, so I just kicked it into gear and wanted to see what I could do. I knew the first 3 miles would keep me from as fast as I wanted to run, but I just turned my watch off from overall time and just watched my lap paces. It was so fun!! I got lost a few times but overall it was beautiful and I am proud of how I ran!
Lap 1- 9:28
Lap 2- 8:54
Lap 3- 9:04
Lap 4-8:15
Lap 5-7:56
Lap 6-8:15
Lap 7- 8:11
Lap 8-8:11
Lap 9-8:21
Lap 10-8:17
Lap 11-8:12
Lap 12- 8:38 (was very lost at this point)
Lap 13-7:56 (just decided to run until I hit 13.1 and then figure out where to go!)
.1- 7:07
Total 1:50:21- 8:25 pace (17 seconds faster than my half in September. :-)
This gets me excited about the half at the end of January! Best I have ever felt, And I won the half. :-)
Things are starting to click!
I wanted to write some things down before I forget! I am having a great training cycle so far. (Even though I don't know exactly my plan yet. :-)) Here are some highlights:
Last week- On Monday did a faster workout with Annie. threshold run, 10:08, 9:02, 7:51, 7:30, 7:57, 9:52, 10:39, 5 hill sprints at the end, overall pace 6.04 miles at 8:54 pace
Tuesday, Wednesday, Thursday- Nice runs with friends and some of them longer.
Friday- Annie joined me again and did a pace run with me. 8 miles with 6 below pace 8:12, 8:15, 8:20, 7:55, 8:21, 8:12, overall 8:38 pace for 8 miles
Saturday- 12 miles at 8:56 pace. Very hilly run and I felt great! No soreness from my pace run yesterday. Feeling good!
Mileage for the week was 47 miles in 6 days. Starting to get up there.
This week- I can't get over how good I have felt.
Monday- 5 miles at 8:45 pace- just trying to get comfortable running faster
Tuesday- Nice runs with 2 different groups to go 7.5 miles
Wednesday-Ran with the faster group and they really pushed me. Ran a 7:56 pace for 5 miles. Definitely a tempo run for me! Felt tough but manageable!
Thursday- Treadmill run at the Y in Long Beach. 10:25, 9:25, 8:40, 8:20, 8:20, 7:50, last 2 miles just kept increasing to finish 8.02 miles in 70 minutes, last pace was sub 7. felt amazing!!! I did not wear my watch but this was the best I could remember. :-) One funny part is after I hit 60 minutes it automatically put me in cool down mode. This drops you to 4.5 miles per hour. I had to keep putting it back up. It was driving me crazy!
Friday- Decided to just do an easy 3 miles on the treadmill to save my legs for Saturday's run. It deserves a post all itself.
Last week- On Monday did a faster workout with Annie. threshold run, 10:08, 9:02, 7:51, 7:30, 7:57, 9:52, 10:39, 5 hill sprints at the end, overall pace 6.04 miles at 8:54 pace
Tuesday, Wednesday, Thursday- Nice runs with friends and some of them longer.
Friday- Annie joined me again and did a pace run with me. 8 miles with 6 below pace 8:12, 8:15, 8:20, 7:55, 8:21, 8:12, overall 8:38 pace for 8 miles
Saturday- 12 miles at 8:56 pace. Very hilly run and I felt great! No soreness from my pace run yesterday. Feeling good!
Mileage for the week was 47 miles in 6 days. Starting to get up there.
This week- I can't get over how good I have felt.
Monday- 5 miles at 8:45 pace- just trying to get comfortable running faster
Tuesday- Nice runs with 2 different groups to go 7.5 miles
Wednesday-Ran with the faster group and they really pushed me. Ran a 7:56 pace for 5 miles. Definitely a tempo run for me! Felt tough but manageable!
Thursday- Treadmill run at the Y in Long Beach. 10:25, 9:25, 8:40, 8:20, 8:20, 7:50, last 2 miles just kept increasing to finish 8.02 miles in 70 minutes, last pace was sub 7. felt amazing!!! I did not wear my watch but this was the best I could remember. :-) One funny part is after I hit 60 minutes it automatically put me in cool down mode. This drops you to 4.5 miles per hour. I had to keep putting it back up. It was driving me crazy!
Friday- Decided to just do an easy 3 miles on the treadmill to save my legs for Saturday's run. It deserves a post all itself.
Thursday, December 4, 2014
Racing Weight
I hate that I struggle with my weight but it is what it is. I am ready to put the work in to lose some weight before this training cycle. I weighed in at 135 this morning. The lowest I weighed this year was 126. I would love to get down there again and I should be able to maintain with my running. I will pay attention to what I am eating. I can do this!
I was reading Boston Marathon Qualifier Questionnaires and all of them weighed 130 or less and most were taller than me. I will be focusing on nutrition!
I will report back!
Monday, December 1, 2014
Thanksgiving 5K Report
I wrote my goals for the 5k on the post before, which is my running history. :-)
1. In a perfect world, I would love to PR- even by 1 second. :-) My PR is 22:38
2. Sub-23
3. Sub-24
To PR, I would need to average about a 7:15 pace. I was able to do this on the downhill section of Hood to Coast so I knew my leg turnover was there. But I didn't know if I had been doing enough speedwork lately. I was very optimistic, but nervous! My last 5k was a year ago and I ran a 25:06. I was pretty sure I could beat that. :-)
I did a bunch of reading on 5k strategy but basically you run as fast as you can maintain as long as you can. :-) My goal (after talking to Cherl) was to run a 7:30, 7:20, 7:10, and then all out! I thought it was a great plan. Jeff and I were running together, but I had a feeling he would beat me. I was okay with this but wanted to keep him in sight. We couldn't run together since we can't talk at that pace anyway! I planned on music, but left my headphones at home.
First mile- Jeff and I together run a 7:28, pretty good!! Second mile was uphill and I tried to keep up the pace, but it was tough. Ran a 7:26. The third mile I thought I would be able to reign it in but just could not get my legs to move fast enough. I ran a 7:43 and Jeff pulled ahead. The last .1 I was able to run a 6:10 and I was done!!
So, official time 23:13. I was really hoping to break 23, but couldn't quite do it. Jeff ran a 22:55. I was very happy for him. I was bummed at first with my results until I realized I have not been training for a 5k and had only done 2 speedwork sessions since September! A 7:28 pace is still very fast and ultimately I am happy. I wanted to know where I am right now and now I know what my 5k fitness level is.
It was fun! The good news is that I won my age group for the first time ever! There were 74 people in my age group, so not too shabby!
I was proud of Jeff. He has been doing Crossfit 3x a week and running 2-3 times a week with me. He is doing awesome!
1. In a perfect world, I would love to PR- even by 1 second. :-) My PR is 22:38
2. Sub-23
3. Sub-24
To PR, I would need to average about a 7:15 pace. I was able to do this on the downhill section of Hood to Coast so I knew my leg turnover was there. But I didn't know if I had been doing enough speedwork lately. I was very optimistic, but nervous! My last 5k was a year ago and I ran a 25:06. I was pretty sure I could beat that. :-)
I did a bunch of reading on 5k strategy but basically you run as fast as you can maintain as long as you can. :-) My goal (after talking to Cherl) was to run a 7:30, 7:20, 7:10, and then all out! I thought it was a great plan. Jeff and I were running together, but I had a feeling he would beat me. I was okay with this but wanted to keep him in sight. We couldn't run together since we can't talk at that pace anyway! I planned on music, but left my headphones at home.
First mile- Jeff and I together run a 7:28, pretty good!! Second mile was uphill and I tried to keep up the pace, but it was tough. Ran a 7:26. The third mile I thought I would be able to reign it in but just could not get my legs to move fast enough. I ran a 7:43 and Jeff pulled ahead. The last .1 I was able to run a 6:10 and I was done!!
So, official time 23:13. I was really hoping to break 23, but couldn't quite do it. Jeff ran a 22:55. I was very happy for him. I was bummed at first with my results until I realized I have not been training for a 5k and had only done 2 speedwork sessions since September! A 7:28 pace is still very fast and ultimately I am happy. I wanted to know where I am right now and now I know what my 5k fitness level is.
It was fun! The good news is that I won my age group for the first time ever! There were 74 people in my age group, so not too shabby!
I was proud of Jeff. He has been doing Crossfit 3x a week and running 2-3 times a week with me. He is doing awesome!
My Running History
I have been thinking a lot about how I have been training for marathons for 10 years now! That seems crazy! So, I thought I would see if I can remember all the races I have done over the years. I am also running a 5K tomorrow, so I am trying to get excited. :-)
High School- Before my sophomore year, some of my good friends talked my sister and I into running cross country. We went to the summer cross country camp and ran the whole season. I believe my fastest time was a 28:14 and I threw up at the end. It was not my favorite thing. I didn't quit, but after the season, I decided it wasn't for me. :-)
College- I ran to stay in shape. After I gained the Freshman "25" I needed a way to keep weight off once I lost it. I would run a couple of miles every once in a while.
1997- I was dating Jeff and I went home for Christmas. Crystal and Shelly signed up for a 10k and I was offended they hadn't included me. I ran it just to prove I could do it and I think I came in last place.
1998-1999 Jeff and I ran together a little bit to stay in shape.
2000- We lived in Colorado and ran together until Jeff tore his achilles. Then we both gained weight.
2001- I ran on the waterfront of Portland with my friend Melissa. I really enjoyed this. I quit my job and then ended up getting pregnant. I didn't really exercise until I got gestational diabetes and they told me to walk on the treadmill a mile every day. This changed my whole view of exercise. I saw lots of people training for Hood to Coast and thought they were crazy. I worked for GE and they sponsored a team, so when I found out it was free and 6 months after having a baby, I thought it would be the perfect thing to motivate me!
2002- I had Dallin in February 2002. I lost my baby weight fairly quickly because I only gained 15lbs. Fritz from work gave us a training plan and I followed it exactly for Hood to Coast.
First 5K post baby- We were supposed to run a 5k to see our time. I ran one in May and surprised myself by running a 27:xx. I remember I never saw a 1 mile sign and I was so frustrated that it was taking me so long to run a mile and then I saw the 2 mile sign. :-) Too bad I didn't have a Garmin back then!
15k- This was a 9 mile race called the Columbia Classic and you run on the old highway at night. It was a beautiful race, but it was hard! I think I averaged between a 9 ad 10 minute mile.
Hood to Coast- Ran leg 11, first leg was a 4pm and there was no shade. It was miserable. I didn't bring water because I thought my van would! I ran 11 minute miles and was discouraged. Second leg was same distance but at 2 in the morning and it was amazing! I ran 9 minute miles! Last leg was 7 miles uphill and I did not love it. Also, nursing a baby and Hood to Coast do not go together. Got milk?
2003- I wanted a better Hood to Coast experience. I trained with Marlo and Carrie Cook. I got sick right before so I only ran leg 1 and leg 3. A little better than the first time. In November of 2003, I was doing a fit test at the Y and she heard some things with my heart that she didn't like. I tried to get in to see a cardiologist. They found nothing wrong with me but I gained quite a bit of weight in a couple of months and was going through infertility. Got pregnant with Emily. Did not run.
2004- Had Emily in October. Decided to sign up for a marathon to motivate myself. Signed up for Newport Marathon, but really started training in January 2005. Followed Hal Higdon Novice. Never missed a run. Started running with Ed Dillon and Marnie Evans.
2005- March- Champoeg 10K- ran with Ed Dillon, 57:20, listened to music
March Mudness- First Half Marathon, 2:38:06, was training for a flat race in Washington, but when we found out my dad had brain cancer, my sister (who was in town) and I wanted to be close to an airport. The race was in Forest park and I had not trained on hills. It was rainy and I didn't have music. I thought it would take me 2:10. Crazy race.
Newport Marathon- I had an awesome training cycle, never missed a day, ran everything at around 10 minute pace, but just started too fast. First mile was 8:52! :-) ran a 5:11
Crawfish Crawl- 5K- 24:16- Ran with Jeff, wanted to run a sub-8 pace. He got me there! We ran with Ed Dillon too. Told him he was fired. :-)
Hood to Coast- Finally had a great Hood to Coast- ran leg 1 and ran faster than I ever have! Had fun!
Best Dam Run- 10K- 49:13, quite a drop from my 10k earlier in the year!
Autumn Leaves Half Marathon- 1:59, not my favorite course, went through some dirt! But I was happy to get almost a 40 minute PR!
2006- Training for Ogden Marathon with Sarah- We were planning on running Newport Marathon again, but didn't sign up in time
March- 30k- Last year had thought people running the 30k were crazy, I was having heart rate issues, 2:50:53
May- Ogden Marathon- 4:38
June- Green River Marathon with Sarah- Trying to figure out my heart rate
July- Foot Traffic Flat Half- 1:49, ran this with Sarah, stayed with her for the first few miles and then had to ease back. Met up with Cherl for the first time after we had been on the Marathon Mommy blog together.
Pregnant with Bryce!
2007-
Pregnant with Bryce, sign up for St George and get in :-) Have Bryce May 21st, start training 2 weeks later! Had some rough runs but overall went well. Barely hit 20 miles. Ran a 4:06!! 32 minute PR, woo hoo!
2008-
Training for Salt Lake Marathon
March 2008- Champoeg 30K- 2:41- 10 minute PR
April 2008- Salt Lake Marathon- 4:03, 3 minute PR, very disappointing
May 2008- Newport Marathon- 3:48
May 2008- Friar Trot- 5k-23:06- PR
June 2008- 1 week after Newport Marathon- Nike 5k for kids- 22:38- woo hoo!! 7:17 pace
September 2008- Best Dam Run- 49:52
November 2008- Give n Gobble- 50:37
2009-
March- 30k 2:32- Another PR
May- Hippie Chick with Kristyn, ran it as a 22miler
May- Newport Marathon- 4:15ish ? Had stomach probs and knee issue
June- Ragnar w/Marathon Mommies, did not love the elevation, Sarah announced her pregnancy
2010- Got sick with H1N1, took a long time to come back
April- Spring Burst 10K- 51:31- first coaching group
May- Lake Run with Jeff- 12K, whole family ran the 5k :-)
June- Helvetia Half with Jeff- 1:58
August- Provo Half with Jeff- 1:47
St George- Had an awesome training but it was too warm, 4:18, Cherl ran this race as well, but we did not meet up before the race. We were only a few minutes apart so we should have run together. :-)
2011- Trying to get pregnant, not in the best shape
2012- Had a miscarriage in January and signed up for Newport Marathon
May- Hippie Chick with Stephanie as part of a 20 miler
Newport Marathon with Stephanie- 4:51
Run for the Roses- 5k- 24:06
Signed up for St George, got pregnant
St George Marathon- Jeff
2013- Had a baby :-)
Aug- Ran a 5k with Dallin and helped him train for it! I thought I would keep up with him, but he got a 22:45 and I got a 25:06!
Dec- half marathon- December Holiday Half- 1:52
2014-
March- 30K, in great shape for marathon, used it as a marathon training, 2:37, love this race!
April-Yakima Marathon- 4:28, got injured right before
August- Hood to Coast with Jeff- Awesome!!!
September- Oregon Half Marathon- 1:50
I realized that I am missing a couple of races in there! I know I did a run on New Year's Eve one year on the waterfront and Jeff and I ran the Starlight Run 5k. Both of them were probably around 24 minutes. :-)
My goals for the 5K-
1. PR- That 22:38 needs to go :-)
2. Get a sub- 23
3. Get a sub-24
High School- Before my sophomore year, some of my good friends talked my sister and I into running cross country. We went to the summer cross country camp and ran the whole season. I believe my fastest time was a 28:14 and I threw up at the end. It was not my favorite thing. I didn't quit, but after the season, I decided it wasn't for me. :-)
College- I ran to stay in shape. After I gained the Freshman "25" I needed a way to keep weight off once I lost it. I would run a couple of miles every once in a while.
1997- I was dating Jeff and I went home for Christmas. Crystal and Shelly signed up for a 10k and I was offended they hadn't included me. I ran it just to prove I could do it and I think I came in last place.
1998-1999 Jeff and I ran together a little bit to stay in shape.
2000- We lived in Colorado and ran together until Jeff tore his achilles. Then we both gained weight.
2001- I ran on the waterfront of Portland with my friend Melissa. I really enjoyed this. I quit my job and then ended up getting pregnant. I didn't really exercise until I got gestational diabetes and they told me to walk on the treadmill a mile every day. This changed my whole view of exercise. I saw lots of people training for Hood to Coast and thought they were crazy. I worked for GE and they sponsored a team, so when I found out it was free and 6 months after having a baby, I thought it would be the perfect thing to motivate me!
2002- I had Dallin in February 2002. I lost my baby weight fairly quickly because I only gained 15lbs. Fritz from work gave us a training plan and I followed it exactly for Hood to Coast.
First 5K post baby- We were supposed to run a 5k to see our time. I ran one in May and surprised myself by running a 27:xx. I remember I never saw a 1 mile sign and I was so frustrated that it was taking me so long to run a mile and then I saw the 2 mile sign. :-) Too bad I didn't have a Garmin back then!
15k- This was a 9 mile race called the Columbia Classic and you run on the old highway at night. It was a beautiful race, but it was hard! I think I averaged between a 9 ad 10 minute mile.
Hood to Coast- Ran leg 11, first leg was a 4pm and there was no shade. It was miserable. I didn't bring water because I thought my van would! I ran 11 minute miles and was discouraged. Second leg was same distance but at 2 in the morning and it was amazing! I ran 9 minute miles! Last leg was 7 miles uphill and I did not love it. Also, nursing a baby and Hood to Coast do not go together. Got milk?
2003- I wanted a better Hood to Coast experience. I trained with Marlo and Carrie Cook. I got sick right before so I only ran leg 1 and leg 3. A little better than the first time. In November of 2003, I was doing a fit test at the Y and she heard some things with my heart that she didn't like. I tried to get in to see a cardiologist. They found nothing wrong with me but I gained quite a bit of weight in a couple of months and was going through infertility. Got pregnant with Emily. Did not run.
2004- Had Emily in October. Decided to sign up for a marathon to motivate myself. Signed up for Newport Marathon, but really started training in January 2005. Followed Hal Higdon Novice. Never missed a run. Started running with Ed Dillon and Marnie Evans.
2005- March- Champoeg 10K- ran with Ed Dillon, 57:20, listened to music
March Mudness- First Half Marathon, 2:38:06, was training for a flat race in Washington, but when we found out my dad had brain cancer, my sister (who was in town) and I wanted to be close to an airport. The race was in Forest park and I had not trained on hills. It was rainy and I didn't have music. I thought it would take me 2:10. Crazy race.
Newport Marathon- I had an awesome training cycle, never missed a day, ran everything at around 10 minute pace, but just started too fast. First mile was 8:52! :-) ran a 5:11
Crawfish Crawl- 5K- 24:16- Ran with Jeff, wanted to run a sub-8 pace. He got me there! We ran with Ed Dillon too. Told him he was fired. :-)
Hood to Coast- Finally had a great Hood to Coast- ran leg 1 and ran faster than I ever have! Had fun!
Best Dam Run- 10K- 49:13, quite a drop from my 10k earlier in the year!
Autumn Leaves Half Marathon- 1:59, not my favorite course, went through some dirt! But I was happy to get almost a 40 minute PR!
2006- Training for Ogden Marathon with Sarah- We were planning on running Newport Marathon again, but didn't sign up in time
March- 30k- Last year had thought people running the 30k were crazy, I was having heart rate issues, 2:50:53
May- Ogden Marathon- 4:38
June- Green River Marathon with Sarah- Trying to figure out my heart rate
July- Foot Traffic Flat Half- 1:49, ran this with Sarah, stayed with her for the first few miles and then had to ease back. Met up with Cherl for the first time after we had been on the Marathon Mommy blog together.
Pregnant with Bryce!
2007-
Pregnant with Bryce, sign up for St George and get in :-) Have Bryce May 21st, start training 2 weeks later! Had some rough runs but overall went well. Barely hit 20 miles. Ran a 4:06!! 32 minute PR, woo hoo!
2008-
Training for Salt Lake Marathon
March 2008- Champoeg 30K- 2:41- 10 minute PR
April 2008- Salt Lake Marathon- 4:03, 3 minute PR, very disappointing
May 2008- Newport Marathon- 3:48
May 2008- Friar Trot- 5k-23:06- PR
June 2008- 1 week after Newport Marathon- Nike 5k for kids- 22:38- woo hoo!! 7:17 pace
September 2008- Best Dam Run- 49:52
November 2008- Give n Gobble- 50:37
2009-
March- 30k 2:32- Another PR
May- Hippie Chick with Kristyn, ran it as a 22miler
May- Newport Marathon- 4:15ish ? Had stomach probs and knee issue
June- Ragnar w/Marathon Mommies, did not love the elevation, Sarah announced her pregnancy
2010- Got sick with H1N1, took a long time to come back
April- Spring Burst 10K- 51:31- first coaching group
May- Lake Run with Jeff- 12K, whole family ran the 5k :-)
June- Helvetia Half with Jeff- 1:58
August- Provo Half with Jeff- 1:47
St George- Had an awesome training but it was too warm, 4:18, Cherl ran this race as well, but we did not meet up before the race. We were only a few minutes apart so we should have run together. :-)
2011- Trying to get pregnant, not in the best shape
2012- Had a miscarriage in January and signed up for Newport Marathon
May- Hippie Chick with Stephanie as part of a 20 miler
Newport Marathon with Stephanie- 4:51
Run for the Roses- 5k- 24:06
Signed up for St George, got pregnant
St George Marathon- Jeff
2013- Had a baby :-)
Aug- Ran a 5k with Dallin and helped him train for it! I thought I would keep up with him, but he got a 22:45 and I got a 25:06!
Dec- half marathon- December Holiday Half- 1:52
2014-
March- 30K, in great shape for marathon, used it as a marathon training, 2:37, love this race!
April-Yakima Marathon- 4:28, got injured right before
August- Hood to Coast with Jeff- Awesome!!!
September- Oregon Half Marathon- 1:50
I realized that I am missing a couple of races in there! I know I did a run on New Year's Eve one year on the waterfront and Jeff and I ran the Starlight Run 5k. Both of them were probably around 24 minutes. :-)
My goals for the 5K-
1. PR- That 22:38 needs to go :-)
2. Get a sub- 23
3. Get a sub-24
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