Sunday, September 13, 2009

Week Recap and News Article


OK so as most of you know by know I am fortunate enough to be working with the amazing Lisa Smith-Batchen, as a coach for the World Trophy Championships 50k. However, soon after we started training, my body betrayed us. Something happened and I have pain in the back on the knob on my left side and the pain then spreads to the hip and the butt and some other areas. So the past couple of weeks it's been trying to just get through it however I could. Last week however on Thursday is when the extreme pain kicked in. I was only able to come out with 60 miles for the week:



Monday- 10 miles (2x5mile loop stretch in middle)






Tuesday- 10 miles (2x5mile loop stretch in middle)






Wednesday-14 total- 7:45 am 8 miles "good" pace 57:51=7:13/mile :)



PM 6 miles- 1 easy-4 "race" pace- 1 easy= 26:50=6:43.5/mile :(






Thursday- TOO MUCH PAIN- 4 miles walked 40 minutes






Friday-7 miles(was suppose to do 8 miles but walk some but it hurt too muh to start up each time so I cmpromised and ran 7 straight)






Saturday-7 miles(didn't get to talk to coach :-( about what to do so I just did the same thing)






Sunday-8 miles (didn't get to talk to coach :-( so did what I had done before but needed the extra mile mentally)






So this was a week full of PAIN especially starting on Thursday. But somehow I got through and we pushed on for this week still having pain but doing different things to try to solve it. But it hurts if I run or if I don't run so I'm not going to stop something I love just because it hurts when it hurts at all times. So Tuesday we tried the first thing at not "easy" pace and went for "good" pace so see what would happen. And we went from there.






So Monday- again 10 miles (2x5 mile loop)- 50 minute walk






Tuesday- 11 total miles- 6 miles "good pace" and 5 miles "easy" but keep under 9:00.... 6 good=42:15 (7:02.5/mile) total time 1:22:52= (7:32/mile) definitely :)






Wednesday-12 miles (subbed) PAIN- suppose to be 12 Good around 7:15... couldn't do it too much pain wanted to quit whole time-1:30:06 (7:30.5/mile) too slow- :(






Thursday- 14 miles- suppose to be Good Pace 7:15-20 push hills- ended up 1:37:57 (6:59/mile)*This is the day I will compare splits with a run pre-nationals.




Friday-10 miles- Easy I guess nothing in my book.




Saturday- 15 miles-was suppose to be easy to good pace- but instead it was extremely slow pace-didn't time it just could tell




Sunday- 18 miles- after yesterday's slow pace I put myself back on the watch for some of it. I was suppose to do 18 but things happened and Dad was not able to get out on the course so I did my 10k loop we set up to simulate World Trophys' course so this was going to be 18.6 well you know me it has to end in .5 or 0.. well 19 was too much coach said 18, so I took .1 by going the short way out on the last on for 18.5...1st 10k- 46:33 (7:30/mile)...2nd 10k 45:39 (7:21/mile) overall 20k 7:26/mile. We arent going to even discuss the disaster that happened on the last loop- But still pleased none-the-less.




Ok now I wanted to look back in my book and compare the times I was running before Nationals. I thought I was way behind what I was running then but apparently not.




This is what I did for a 14 miler/13 timed on Feb 1st....(race was March 1st)


1- easy warm up


2-8:02


3-7:37


4-7:50


5-7:48


6-8:00


7-7:54


8-7:46


9-7:21


10-7:14


11-7:24


12-7:27(mountain)


13-7:18


14-6:47




So for 13 miles= 1:38:36




So on September 10th ..(my race is Oct 31) I ran 14 miles in


1- 7:04


2-6:54


3-6:44


4-6:44


5-6:41


6-6:44


7-6:50 (got to turn around good goal became keep under 7:15 except mountain mile)


8-6:59


9-7:02


10-7:11


11-7:12


12-7:34(mountain)


13-7:13


14-6:58


So 14 miles in 1:37:57


So when I ran 3:46:30 I ran a 13 miler in 1:38:36 and now I ran a 14 miler in 1:37:57


-I can't help but to think this is a good thing, a good sign of things to come (now I've probably jinxed myself)


It's been too long since I started writing this so I forget whatelse I wanted to say but wanted to show you the improvement and how my week had been going.


Thursday, September 3, 2009

A Real Coach

I have this new coach
Who believes in me
I now have less then 2 months to make her pleased
It's going to take some hard work and luck I'm sure
But I'll run and run and run some more
I'll put my faith and trust in you
By doing whatever you tell me to
I might not get it right everytime
But I promise I'll work off my behind
I'll give it my all with every test
Although I might not be the very best
I'll lay it on the line with all of my heart
And be so thankful you have given me a new start
Others said "No, they couldn't do it"
Because of my 'secret' I admit
But you understand and trust in me
You promised you won't leave, You wouldn't do that to me
But I haven't given you a reason to stick with me
In fact I've given you a million to run and flee
I ask to many questions and I am poor
So taking me on is such a BIG chore
But you put up with it everyday
Even though I can be a HUGE pain
You put that aside and never compain........... (to me)
And you have brought me much missed glee
In one simple run, How could you do that?
But you know what you're doing and that is a fact
I'll miss you and your coaching when the time comes
When the Worlds will be over and all of that is done
But I am going to enjoy the time we have in hand
And listen very strictly to your big plan
I have a big goal and you know it too
I have so many dreams I want to come true
And with you I might get to see one through
But time will tell just like a race
You never know until you finish your race
Here is where 'll finsih my tribute to you
And all of the good things you plan to do!

First Real 2aday

"I may be disappointed if I fail, but I am doomed if I don't try in the first place."
My amazing friend Laura P gave me this quote and it is so true because I could have easily said this is too hard and I can't do it and not have attempted it.

So I was extremely anxious and nervous about Wednesday's workout. I was doing a 2aday and that also meant running in the morning. I have never been able to run good in the morning and have always been awful at running twice in one day. Especially with the workout I had ahead of me were my nerves bad.

So the first run of the day was suppose to be 8 miles at a good pace. What exactly is good pace, well it is where you can have a conversation but still be pushing it (I think I have that right???). Well I talked to Dad before I went out and we agreed that 7:30 would probably be the right pace but since it was going to be my first timed morning run we figured just breaking 8's would be good. So I set off at 7:45 am (I got up at 5 something but had to have something in my stomach so ate the got ready and stretched) so it was 7:45 before I left. So I set out for 8's but that didn't last long(in a good way). I kept checking myself and asking, to myself, could I talk at this pace. Well here are my splits.
1- 7:49
2-7:26
3-7:08
4- 7:09
5- 7:14
6-7:18 (3:51 up mountain which is good since last time I was 4:04)
7-6:55(3:25) (slowed down after the half)
8-6:49(at worse 3:25 missed mark)(after previous mile swore I hit the brakes)

So 8 miles in 57:51/ 7:13 pace- So this was very exciting to me I was on an extreme high for a long time from this run. Because I knew I could have gone harder and that I did the pace I was suppose to. And I finally got a workout right for coach and a morning one at that!!!

So 5:30 pm- evening run- I had gotten extremely anxious for- so to calm them before hand I did what coach suggested. What she had suggested was I write a poem aboout the happiness I felt and take a "nap." So the evening run was suppose to be 1 easy- 4 "hard"-1 easy. So I went out on my 20 mile couse and back. I wasn't exactly sure what she meant by hard/race pace. 4 mile race pace or 50k race pace?????? With it being the 2nd run and everything I just wanted to break 7's. Here are my splits:
2-6:46.75
3-6:43.79 (13:30.54)
4-7:01.12(20:31.67)
5-6:18.95(26:50.62)

So 4 miles in 26:50 or about 6:42.5/mile- not sure just ok.

SO all in all one was good and one was ok. But this is definitely a step in the right direction for me. I thought I was getting myself out of shape the past few weeks but the first run was a confidence booster for me. Again I am proud of myself for trying.
"I may be disappointed if I fail, but I am doomed if I don't try in the first place."