5 weeks left- Catchup and Champoeg Race Report

I thought I would be better at keeping track of my training. I guess being extra tired and taking care of a baby is keeping me from my plans! So, here is the update!

I am up to 9 miles of pace runs and my Monday speedwork is 6 miles at 8:13 pace. It started with a 1x6mile and worked its way to a 2x3mile workout, which was today. I have really enjoyed it, but it definitely takes effort. I am really enjoying all these marathon specific workouts. On my slow days I really try to go slow.

Champoeg 30k was Saturday. I tried to have an easy week but on my Wednesday run, we ran a little faster and hillier workout. I was hoping I wouldn't regret it. I took the last 3 runs really slow. Friday night I started questioning my ability to run an 8:23 pace for 18.6 miles. I knew it would shatter my confidence for the marathon if I couldn't do it. I decided I couldn't worry about it and just had to go for it. If my heart rate and body were having a hard time, I would pull back a little. The main thing was I didn't want to start out too fast.

So, the day of the race came, without much sleep the night before. Some due to nerves and some due to baby Caden. :-)  I met up with my good friend Cherl and we only had time to do a little warmup. The race started and we split up. She went ahead and I just kept my eye on her white rain jacket. The weather was a little cold and rainy but not too bad. My first mile was an 8:16. A little faster than I wanted. I tried to slow down, but I didn't do so well. The next one was 8:18 and the third was 8:09. At  that point I realized my Garmin was reading longer than the course. So, I decided to slow down a little but not too much. My goal was to do each 10k in 52 minutes. The first one I did in 52:08. I was pretty happy with this. I took off my jacket, took a Gu and kept going. My pace stayed around 8:20-8:24. I ran the next 10k in 52:30. My heart rate was staying in the 180's. I was trying to keep it in the low 180's. Once I cross into the 190's I know I am in trouble and it is hard to get it back down. What was cool was that I hit a couple of second winds where my body just felt like it was gliding along at that pace. Toward the end of the second loop I caught up to Cherl. She was not loving the race. It was tough but I ended up passing her. I was sticking to the plan. I kept thinking she would fly by me at any minute.
On the third 10k, my heart rate got up to the 190's and it felt tougher than I wanted it to. I hung on and tried to get the downhill to get it back down. It never really happened so I just finished strong. I didn't feel like I maxed out, but I was definitely pushing it. My last lap was 52:24 for a total time of 2:37, which is an 8:25 pace. My garmin says 18.87 for an 8:20 pace. :-) Either way, I am happy. I still have work to do, but this program is definitely working. This is a faster pace than I ran for the half marathon and my heart rate stayed lower and it felt easier. Also, I maxed out in that one and hit the 190's much earlier! I crossed the half marathon mark of this one in 1:49 which is exactly where I want to be in the marathon! I still felt good too.

I was hoping my recovery would go well and it did. I was able to do 9 miles on the treadmill today. I did my 6 miles pretty comfortably at an 8:13 pace. Didn't love it, but felt strong.  I want to make sure and take my slow days slow and follow the plan for the speedwork day. I am feeling pretty confident for Yakima. I know I can at least PR if I run a smart race. In a perfect world, I will also BQ. :-)

We will see...