Training Archive: KikiIn the 7 days ending 2006-03-12:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Mar 12 | ||
| Running race (road) 1:56:15 [4]13.1 mi (8:52 / mi) +150m 5:19 / km vdot: 37.8 | |
| ahr:190 max:198 slept:7.5 weight:144lbs (injured) shoes: Kayano XI - grey | ||
| Moe's Better Half Marathon, San Marcos, TX.
Overall positive experience today. Ate too soon before the start (10 or 15 minutes) and had mild stitches most of the course. Which was, by the way, hillier than I expected. I knew I was going to really have to make sure not to start too fast because it was pretty humid, which is just not good news for me. This is where I ask myself if there actually are any advantages to Texas. It is, apparently, not at all flat, even where you think it is, and it's only humid on race days. I didn't take good splits, though I know about what I ran for each mile, or at least every pair. I kept up just about perfectly steady 8:45 pace for the first 10 miles (with one measurably quicker and one a bit slower). The course was gently rolling with one "killer hill" at mile 3.5. I took it easy through that hill, thinking that it would be a piece of cake after that, only to be greeted with a not-quite killer magnitude headwind on the other side. This is beginning to sound like the stories of having to walk to school uphill both ways... but it's true! The next three miles were into the wind, and I remembered my promise from Monday to back off if I had the wind. And I did! And I think it was just right. The rest of the course was cross or tailwind, so I didn't have to think about it again (and maybe it even helped me out a bit). Ate a blok and walked through the water stops every 2 miles. At mile 10 I felt much better than I did at that point in my previous half marathons and was on pace for 1:54, which was fine with me. At this point my left knee was screaming at me (why don't I listen to myself and stop running on the road so much?), but I still felt like I was cranking a pretty good pace into the finish. Nope, apparently I was running slow 9's, and thus came in at 1:56. It was good enough for third in my age group (of 13. 16/94 overall female), which was a nice surprise. The awards came in boxes that looked like pizza boxes. Which made me smile and crave pizza... mmm...pizza. I'm pleased with how I "raced" the course, controlling my pace based on how I felt rather than trying to run the pace that I had planned on. Pushing for that pace probably would have been disastrous at any point during the run. New neighbor Peter was just ahead of me for the first 8 or 9 miles and ended up pulling away, much to my surprise. My legs were pretty stiff at the finish, but rather than stretch I got a 20 minute massage. My legs feel great (except for the knee, of course). I really think those 20 minutes were way more effective than any stretching I could have done. Today was fun, but no more signing up for half marathons on a whim. I'll feel better if I actually train for one and run it with a good, solid plan and preparation. | ||
| Other Cardio (kayaking) 1:00:00 [1] | |
| Kayaking in a double with Melissa - Town Lake, Austin. Mmmm, Texas' land of milk and honey. This was hard work, muscularly. I'll probably be more sore from this than from the run tomorrow. | ||
| Note | |
| This has nothing to do with training or racing, but I was so thrilled (just ask Seabass) and my mood was affected so positively that I had to note it.
After the race Melissa and I headed up to Austin for lunch with Jeff and Aim. Ate Cuban food and, just as we were finishing up a pair of guys came in (the only other people there) and I instantly recognized Markos of DailyKos.com fame, and co-author Jerome Armstrong of MyDD.com. I was one of the 2000 people crazy enough to pre-order the special "progressive partner edition" of their book Crashing the Gate. So, being a big fan, on the way out I stopped by their table and said, "I've got a copy of your book sitting on my night table!" and they were thrilled and we chatted for 10 or 15 minutes about various subjects. It was great! I'm kicking myself now for not thinking to have my picture taken with them. Or at least getting them to sign my bra. Maybe next time. | ||
Saturday Mar 11 | ||
| Note | |
| (rest day) | ||
| Resting up for tomorrow. Rest meant going to the Riverwalk for lunch with Melissa and Becky, which meant eating a lot of food (good) and getting a lot of sun (bad). Hot day in San Antonio (low 90s). Fell asleep instead of eating dinner (not so hot). | ||
Friday Mar 10 | ||
| Running 52:00 [2]5.4 mi (9:37 / mi) +5m 5:58 / km | |
| ahr:179 max:196 slept:6.0 shoes: Kayano XI - grey | ||
| Really nice morning. Ran to and from the squadron run (3 miles r/t) at a really easy pace. Figured the squadron run would be easy, too since it was supposed to be in formation today (which usually means 11 or 12+ min/mi). But the scraggly group of grads doesn't really make up a flight, so we just started as the very last group and the commander was like, "see alpha flight way down there? go get 'em!" And he was kidding, but Sean and I just kind of kept a good pace going and passed them all anyway, catching the lead flight just before the end of the 2.4 mile loop.
I stayed easily "conversational" the whole time (literally, since we were actually talking) and was surprised by the high HR. At one point while chatting I checked my watch and saw 195. Seemed to stay in the low 190s for most of the loop. But it felt pretty easy. Either conversational != easy, or this HR stuff is too complicated for me. | ||
| Strength/Core 12:00 [1] | |
| Good stretch, probably the first of a several over the next two days. Also threw in a couple sets of pushups and crunches. Gawd I hate pushups. I was hoping that all the gym lifting would keep me well prepared for my PFT, but I dunno if I'll be able to max out the pushup score... especially if they're picky on form. Need 41 in one minute. Yikes! | ||
Thursday Mar 9 | ||
| Cycling (road) 35:00 [3] | |
| ahr:163 max:192 | ||
| Almost didn't go ride because of 28mph winds with 36mph gusts, but all it took was a one word taunt from Lisa and I was out the door. Of course, any excuse to wear spandex...
Rode around the east loop. Really flew around the south side of the runway, and then instantly slowed to a hideous crawling pace on the east side, into the wall of wind. It was so strong that even the T-38s were having trouble. Really! | ||
Wednesday Mar 8 | ||
| Running (trail) 30:00 [3]2.8 mi (10:42 / mi) +70m 6:11 / km | |
| ahr:170 max:192 slept:6.71 weight:143lbs shoes: Kayano XI - grey | ||
| Went over to Comanche Lookout Park in the middle of the day for an easy but "hilly" run. About 81F and sunny, but I think I'm fine with warm now. I also think that the park is bigger than it was the last time I was there. I learned that the lookout hill is the fourth highest point in Bexar County, which says a lot about how flat this place is. Made two trips up to the tower, covered basically all the developed trails. Legs were tired, but not dead or sore.
Saw several extremely large flying insects, 2 really skinny deer, and smelled one skunk. The plants must think spring is here, because several members of the Agavaceae family have already "got the urge", as my palynology professor used to say. | ||
Tuesday Mar 7 | ||
| Running warm up/down (road) 19:00 [2]1.8 mi (10:34 / mi) | |
| ahr:180 shoes: Kayano XI - grey | ||
| To and from the beginning of the mile markers. | ||
| Running tempo (road) 24:45 [3]3.0 mi (8:15 / mi) +10m 5:04 / km | |
| ahr:191 max:196 slept:6.0 weight:142lbs shoes: Kayano XI - grey | ||
| Ran three tempo miles at my planned pace for this Sunday's half. Supposed to be 8:20 min/mi. Legs felt heavy. Killer south wind today, so a strong headwind on the first mile, cross for the second, and tail for the return. I think pushing hard into the wind wore me out a bit for the return. Splits:
8:16, 8:05, 8:24 Pushed hard on the first two, stitch on the last one probably served to slow me down. It didn't feel easy but it's hard to tell if it was too fast. I should feel fresher on Sunday, and the first two were a little too quick. But I still felt that I could go quite a bit further at that pace. I dunno about 13 miles. There's always the race day adrenaline to help, but I guess I'll just have to see how I feel on Sunday. I should note that my watch ticked off exactly 1.0 for each of the three marked miles. How convenient! | ||
| C • Tempo 2 | ||
| Note | |
| This time last year I was just getting over a stupid knee injury and hardly running. Eleven months ago I ran a 5k at exactly 8:20 pace, and it hurt like hell. So today I'm happy, and this is my positive snippet for the day. Yay PMA! | ||
Monday Mar 6 | ||
| Running warm up/down (road) 19:00 [2]1.8 mi (10:34 / mi) | |
| shoes: Kayano XI - grey | ||
| To and from the gym. | ||
| Strength/Core 20:00 [3] | |
| shoes: Kayano XI - grey | ||
| Pretty vigorous upper body, just 4 main exercises (pull-ups, dips, seated press, military press) x 2, plus extensive abs and back (roman chair and extensions) x 4. Had to be quick to get in time on the bike before closing. | ||
| Cycling (indoor) 35:00 [2] | |
| Pretty easy spin until they kicked me out. 2300 closing time here instead of the 2400 at The Rock. Bummer. | ||
| Strength/Core (stretching) 10:00 [1] | |
| Back home. | ||