Fit for Distance: Marathon- Week 5

Week 5 (8/19-8/25) Results: 
Sunday: 12 mile long run (splits: 10:59, 10:39, 10:18, 11:07, 10:17, 9:22, 9:36, 10:01, 10:16, 10:47, 9:55, 10:37; avg 10:11 min/mile)
Tuesday: 6 mile group run (splits: 10:26, 10:39, 10:40, 10:35, 11:10, 10:59; avg 10:45 min/mile)
Wednesday: 4 mile solo run (splits: 10:42, 10:34, 10:24, 10:28; avg 10:33 min/mile)
Thursday: 7 mile group run (splits: 10:54, 10:35, 11:03, 10:39, 11:01, 10:34, 10:55; avg pace 10:50 min/mile)

Total Weekly Mileage: 29 miles

I loved the Sunday long run route. I've lived in Dallas all of my life, with the exception of when I went to college in College Station and when I lived in Houston for a summer during an internship. I've ran in several races that start/end downtown Dallas. I always LOVE running downtown. It is so neat to run past the tall buildings I grew up with.

Fit for Distance: Marathon- Week 4

Week 4 (8/12-8/18) Results:
Sunday: 11 mile long run (splits: 11:16, 10:26, 10:56, 10:17, 11:12, 11:19, 10:59, 10:50, 11:21, 10:49, 11:29; avg 11 min/mile)
Tuesday: 6 mile group run (splits: 10:50, 10:30, 11:00, 11:02, 10:43, 11:26; avg 10:56 min/mile)
Thursday: 6 mile group run (splits: 11:07, 10:32, 10:57, 11:06, 10:26, 11:05; avg 10:53 min/mile)
Friday: 4 mile solo run (splits: 10:57, 10:09, 10:56, 10:34; avg 10:39 min/mile)

Total Weekly Mileage: 27 miles

I'm not sure that the marathon distance has really set it yet. My total weekly mileage was just over the 26.2 miles I will be running on December 9.

Fit for Distance: Marathon- Week 3

Week 3 8/5-8//11 Results:
Sunday: 10 mile long run (splits: 10:24, 11:23, 10:36, 11:18, 10:38, 10:37, 11:01, 10:19, 11:57, 11:41; avg pace: 11 min/mile)
Tuesday: 6 mile group run (splits: 11:18, 11:05, 10:34, 10:32, 10:59, 9:31; avg pace 10:54 min/mile)
Wednesday: 4 mile solo run (2 miles outside, 2 miles on treadmill in Jamaica)
Thursday: 5 mile solo run (5 miles on treadmill in Jamaica)

The long run on Sunday was rough. I rode 50 miles on Saturday, 8/4 and my legs were already tired going into the long run.  Through the encouragement of my coaches and my self determination, I was able to complete the 10 mile run.  My legs were beyond sore afterwards.  My coaches gave me a ton of tips to try to help ease my sore muscles. On the way home from my run, I stopped and got a bag of ice and took my first ice bath after I showered off.

I sat in the ice bath for 10 minutes. I felt much better afterwards!

My family and I went to Jamaica for a family vaca! We had a blast. I can add Montego Bay to my list of foreign cities in which I've ran.  I ran outside, on the resort property, then I wised up and took advantage of the resort gym and ran on the treadmill!

Fit for Distance: Marathon- Week 2

Week 2 started off with a bang (more like a crash!).  On Saturday, 7/28, on mile 39 of a 40 mile bike ride, I had an unfortunate meeting with the road. The road was not kind, it left a mark (in the form of road rash) on my right leg.  I picked myself up (with Darrell's help!), dusted off the grass and dirt, and rode the mile home. I rested the rest of Saturday, to heal as much as I could before my long run on Sunday, 7/29.  Through blood, sweat and tears, I made it through the 8 mile run.

Week 2 (7/29-8/4) Results:
Sunday: 8 mile group long run (splits: 10:55, 10:33, 10:51, 11:12, 9:52, 10:44, 9:56, 10:40; avg pace: 10:37 min/mile)
Tuesday: 6 mile group run (splits: 10:50, 10:46, 10:41, 10:15, 11:16, 11:02; avg pace: 10:45 min/mile)
Wednesday: 3 mile solo run (splits: 10:38, 12:54; 14:48; avg pace: 12:42 min/mile)
Thursday: 6 mile group run (splits: 11:23, 10:42, 10:58, 11:19, 10:58 10:59; avg page: 11:04 min/mile)

Weekly Mileage Total: 23 miles

Fit for Distance: Marathon- Week 1

Marathon Training has officially begun!! I am training with RunOn!, who designed the training plan, which is 20 weeks. We meet three times a week, Tuesday, Thursday, and Sunday. Long runs are always on Sunday. I will run on my own one or two times a week, and cross train (bike ride). To beat the heat, we run at 5:15am Tuesday/Thursday. I get to sleep in a little bit on Sunday, as the run doesn't start until 6am. HELLO early mornings!


Week 1 (7/22-7/28) Results:
Monday: 3 mile solo run (splits: 10:38, 9:45, 11:10; avg pace 10:32 min/mile)
Tuesday: 5 mile group run (splits: 11:11, 10:10, 11:10,10:20, 10:55; avg pace 10:47 min/mile)
Thursday: 5 mile group run (splits: 11:06, 10:59, 10:42, 10:27, 10:55; avg pace 10:49 min/mile)
Friday: 4 mile solo run (splits: 10:40, 10:44, 11:00, 10:59; avg pace 10:54 min/mile)

Weekly Mileage Total: 17 miles

Fit for Distance: 15k- Week 8

Week 8 (7/8-7/14) Results:
Sunday: 9 mile group run (my splits didn't work for this run; avg 11:12 min/mile)
Tuesday: 6 mile group run (splits: 11:25, 9:57, 10:28, 11:15, 10:48, 10:31; avg 10:52 min/mile)
Thursday: 5 mile group run (splits: 10:46, 10:47, 10:39, 10:35, 10:51; avg 10:44 min/mile)


Weekly Mileage Total: 20 miles


Sunday's run was my first long run since Week 5, I missed 2 weeks of long runs for my Italy/Greece trip! It was nice to be back and running with my group!  This was the last Week of the 15k class- next up: the Full Marathon class!

Fit for Distance- Week 6 and 7

Week 6 (6/24-6/30) Results:

During Week 6 and 7 , I was in Italy and Greece for vacation. I love running while on vacation. It is a great opportunity to see the city, with a different perspective.  I did not run as many miles as listed on my training schedule, but I got extra miles everyday from walking so much around Italy and Greece. I built up my arm muscles by dragging my suitcase everywhere.

Sunday: 3 mile run- Cinque Terre, Italy
While in Cinque Terre ("The Five Lands"), I ran along Monterosso Beach. There was maybe only .5 miles of flat road (in the middle) that I was able to run on, I also ran up hills (east and west side).  I'm not sure why the map below has me running in the ocean, I can assure you, I stayed on land during my runs!  I did spend some time in the ocean later- the beach was amazing. Regardless, my view while running was amazing!

Route

Cinque Terre- Monterosso

Tuesday: 3.5 mile run- Florence, Italy
While in Florence, I ran near the Duomo (church). The streets and sidewalks (if they exist) are narrow. There are so many bikes, vespas, people, cars, buses, trucks, etc that I felt like I was playing the Atari game, Frogger, where I was the frog. I learned that running around the 'block' may add more miles than anticipated.

Route

Florence (between the buildings is the Duomo)

Thursday: 4 mile run- Athens, Greece
In Athens, there were wider streets and sidewalks, but just as many people, various vehicles, etc as there was in Florence. As a runner, it was neat running in Athens, the home of the first modern day Olympics in 1896 and again in 2004. I could feel the history beneath my feet.

Route

Athens

Sunday: 2 miles (5x hill repeats) Mykonos, Greece
Similar to Cinque Terre, there was very little flat road to run. So, I made the best of the situation and practiced hill repeats.  The hill repeats may not have been that fun, but at least the view was nice!

Route

Mykonos Hill

*The above picture is me walking down the hill (again, dragging my suitcase).

Tuesday: ~4 miles- Milan, Italy
My Garmin watch did not work while I was in Milan. I just ran around the city. Milan was the most 'American'-like city I visited. It felt like New York City or LA. And the sidewalks were a normal size! I actually saw other runners out too- I waved. Apparently that is an American thing to do... as the wave wasn't returned, but only a confused look.

Friday: 4 miles- Dallas, Texas USA (avg pace 11:14 min/mile)
After two weeks of travel, I was happy to return back to the US and back to my running group!! I was welcomed back with three 1 mile repeats, with a .5 mile warm up and cool down. It was a tough run back!

Marathon Monday

When I first decided to train for and run a marathon, I did a little research to learn more about it. I discovered that the marathon has deep history and very interesting facts! 

Official Distance: 26 miles 385 yards (commonly known as 26.2 miles)

The marathon was established in honor of the Greek solider Pheidippides, who served as a messenger in the Battle of Marathon in 490 BC. He was sent from the battlefield to Athens and announced "Rejoice, we are victorious" declaring the Persians has been defeated.

The marathon was one of the modern Olympic events, which was hosted in Athens in 1896. Seventeen competed in the 40k race (24.8 miles).  The distances of marathons continued to vary, usually around 25 miles, until the London Olympics in 1908, when it was extended to 26.2 miles.  It started at Windsor Castle and finished past the White City Stadium (the original finish) at the East Lawn, where the royal children could watch the race from their nursery. The official distance was formally established in the 1920s.


This year, the year of my marathon, I am fortunate enough to visit both of these historic places!  I was in Athens, Greece in June and will be in London for the Paralympic Games in August and September.

Athens, Greece- Panathenaic Stadium

I'm in good company when it comes to marathon runners! George W. Bush ran his first marathon after serving as his father's campaign advisor for the presidential election in 1992. He ran the Houston Marathon in 1993 and finished in 3 hours and 44 minutes!

I will be running the Dallas Marathon (formally known as the White Rock Marathon), which was established in 1971, and is the longest-running marathon in Texas. The race will be capped out at 25,000 runners for 2012 and I will be one of them!

Fit for Distance: 15k- Week 5

Week 5 (6/17-6-23) Results: 
Sunday: 9 mile long run (splits: 11:05, 10:35, 10:57, 10:51, 10:45, 10:30, 10:46, 10:27, 10:50; avg 10:47 min/mile)
Tuesday: 6 mile group run (splits: 11:32, 11:19, 10:43, 10:54, 11:02, 10:57; avg 11:04 min/mile)
Wednesday: 3 mile solo run (splits: 10:27, 10:53, 10:25; avg 10:37 min/mile)
Thursday: 5 mile group run (splits:11:21, 10:54, 10:45, 11:32, 11:14; avg 11:09 min/mile)

Total Weekly Mileage: 23 miles

Thursday was my last group run before my Italy/Greece trip! I'm going to miss my running group, but I'm looking forward to running while I'm traveling abroad.

Fit for Distance: 15k- Week 4

Week 4 (6/10-6/16) Results: 
Sunday: 8 mile group run (splits: 11:15, 10:43, 10:52, 11:02, 11:11, 11:03, 10:56, 10:45; avg 10:59 min/mile)
Tuesday: 5 mile group run (splits: 10:50, 10:16, 10:57, 10:38, 12:22; avg 11:03 min/mile)
Wednesday: 3 mile solo run (splits: 10:37, 9:43, 10:19; avg 10:14 min/mile)
Thursday: 5 mile group run (splits: 11:35, 10:53, 11:11, 11:02, 11:18; avg 11:13 min/mile)

Thursday's workout was hill repeats- we went up and down a big hill 5 times in Richardson, in addition to running to and from the hill site, for a total of 5 miles!

Fit for Distance: 15k- Week 3

Week 3 (6/2-6/9) Results:
Saturday: 7 mile solo run (splits: 10:34, 10:36, 10:35, 10:56, 11:26, 11:14, 10:51; avg 10:53 min/mile)
Tuesday: 5 mile group run (splits: 11:17, 11:01, 10:53, 10:40, 11:27; avg 11:04 min/mile)
Wednesday: 3 mile solo run (splits: 10:21, 10:20, 11:28; avg 10:30 min/mile)
Friday: 5 mile solo run (splits: 10:46, 10:22, 10:52, 11:19, 10:26; avg 10:45 min/mile)

Total Weekly Mileage: 20 miles

On Saturday, while still in Minnesota, I did my long run solo.  I started my run at the Black Bear Hotel and Casino Resort where we stayed and I ran under I-35 along MN 210.

Running seven miles by myself, I was pretty lonely, until at mile 4 I met a friend.

A deer!! She came out of the woods, and we both stopped in our tracks and starred at each other. I'm not sure who was more surprised, the doe or the city girl. I'm willing to bet it was me.  She ran off into the woods and I continued on my run. That's something I don't see on my runs in Texas!

Marathon Monday

It is official- I'm running a MARATHON! That's 26.2 miles.  I am registered for the Dallas Marathon on December 9, 2012.

After my fourth half marathon, I started to think "what's next?".  Then everything started to come together, and I knew I was destined to run a marathon. 

For the next 27 Mondays, I'm going to blog about my marathon experience. There will be 26 posts about my training and the 27th and final 'Marathon Monday' post will be about my marathon! This is, of course, by design. It is not coincidence that I am running a race that is 26 miles during my 26th year of life on earth in the city that I was born and raised in or that there will be 26 posts about my training (1 post representing each year that has led me to this point) , and 1 post about the race (representing the future and how the marathon has changed me).

I am excited for the journey that is ahead over the next 187 days. I know that this marathon will change me, for the better. I know that I will be stronger because of it. I can't wait to share this journey with you.

Fit for Distance: 15k- Week 2

Week 2 (5/27-6/1) Results
Sunday: 6 mile group long run (splits: 11:15, 10:36, 11:00, 11:06, 10:41, 10:45; avg 10:43 min/mile)
Tuesday: 4 mile group run (splits: 11:08, 11:01, 10:46, 11:23; avg 11:05 min/mile)
Wednesday: 3 mile solo run (splits: 10:43, 10:56, 10:32; avg 10:47 min/mile)
Thursday: 5 mile group run (rained out, on treadmill @ 10:54 min/mile)
Friday: 3 mile solo run (splits: 10:27, 10:26, 10:37; avg 10:32 min/mile)

Total Weekly Mileage: 21 miles

On Friday, I got to run from the farm my Grandma grew up on into town.

The weather in Minnesota was perfect for my mid-morning run. Normally, I listen to music on my solo runs, but about half way though my 3 miler, I shut the iPod off and listened to the sounds of nature- my shoes hitting the packed gravel road I was running on, the birds chirping, the leaves blowing. It was beautiful.

Fit for Distance: 15k- Week 1

After successfully completing the Fit for Speed class last week, Tuesday was the first class for the Fit for Distance: 15k class! It is an 8 week class. I will be missing a few classes for my summer travels, but I will hopefully get the chance to run while on vacation- which is always a fun experience!

Week 1: 5/20-5/26
Sunday: Magic Mile ( I used my 8:14 Magic Mile from my last Fit for Speed class)
Tuesday: 5 mile group run (avg pace 11: 34 min/mile)
Wednesday: 3 mile solo run (1 mile splits: 10:34, 10:50, 10:44; avg pace 10:43 min/mile)
Thursday: 5 mile group run (1 mile splits: 11:02, 10:46, 11:09, 11:10, 7:35- only .6 miles; avg pace 11:08 min/mile)

Total Weekly Mileage: 13 miles

I'm looking forward to my second group running class!

Fit for Speed: Tempo Run

Thursday's workout was a 30 minute tempo run @ 15k pace (10:15 min/mile). The class ran from the Mockingbird RunOn! store down to Katy trail and back. It was another hot run. I guess it is here to stay... better get used to it!

My average pace for the run was 10:59 min/mile, a little slower than my target.

Fit for Speed: Ladder Drill

Tuesday's work out was a ladder drill @ 10k pace (9:50 min/mile). Compared to the last ladder drill a couple weeks ago which increased by laps, this workout increased by a minute up until 5 minutes, then back down, with a minute recovery jog between each ladder.

Ladder Drill Results
1 min: avg 9:06 pace
2 min: avg 9:44 pace
3 min: avg 10:16 pace
4 min: avg 9:58 pace
5 min: avg 9:41 pace
4 min: avg 10:28 pace
3 min: avg 10:48 pace
2 min: avg 10:33 pace
1 min: avg 10:29 pace

Overall average: 10:16 min/mile

I was a little slower than my target pace, but overall it was a good workout!

Fit for Speed: 400M Repeats

Thursday's workout was 10 400M repeats @ 5k pace, with the 4th, 7th and 10th lap (bolded below) @ 2 mile pace.

400M = 1 lap = .25 miles
5k pace: 9 min 30 second (2:22 min/lap)
2 mile pace: 9 min 5 seconds (2:16 min/lap)

400M Repeat Results
1. 2:17
2. 2:18
3. 2:18
4. 2:08
5. 2:15
6. 2:15
7. 2:08
8. 2:12
9. 2:11
10. 2:05


It was an interesting day at the track! There was another training group that didn't follow proper track etiquette, and would walk in the fast lane or abruptly stop on the track. They were an added challenge to my speed workout! My coach has her marathon this weekend, and I think she was nervous about her race because she wasn't in the best mood.  About 6 or 7 laps in, one of the other girls in the class started crying, I guess she had a bad day? And it was 87 degrees when I FINISHED my speed workout at 8:15pm. It is already summer in Texas.

I was very pleased that each lap was under the target pace! I am working on 'learning' my pace and being consistent. I think it is working! I'm looking forward to my 5k race on May 19th to test out my new speed skills and hopefully achieve my goal of a 5k in under 30 minutes!

Fit for Speed: Flagpole Hill Repeats

Today's workout was rolling hills @ 15k pace (10:15 min/mile) at Flagpole Hill.

I have a love/hate relationship with hills, and I've had quite the experiences with hills recently on my bike at Lancaster and Aledo. Until I started Fit for Speed a few weeks ago, I avoided hills.  Today, I ran 2 miles up and down hills. Willingly. I think.

Flagpole Hill Repeats

I was close to my goal, with an average pace of 10:30 min/mile. 

Training is much like rolling hills, there are peaks and there are valleys. There are times after runs and rides that I feel great- like I've dominated!  Then, there are times I feel like I am crazy for attempting to climb that mountain. Figuratively speaking, as Texas is relatively flat. Then I remember why I'm here- the feeling at the top of the 'mountain', achieving goals and making memories, there is nothing like that feeling. 

Make it count. 

Fit for Speed: 800 Repeats

I had the final Captain's meeting for Bike MS, so I had to go to the AM running class. I was absolutely shocked as to how crowded the SMU track was at 5:30am. There were all sorts of running groups out running the dark. The lights didn't get turned on until the SMU soccer team came out for practice around 6am. The warm up was 2 laps around the track, at a comfortable speed. Today's workout was 800 meter repeats @ 5k pace (9:30 min/mile). My goal time was 4:40 min (lap of 2:20 min). Consistency is key with speed training, I was monitoring my pace watch like a hawk. Thankfully I had a pace buddy, she had the exact same speed target as I did, so we ran together the entire morning. Of course talking was kept to a minimum since it was early and we were running fast.

800 meters = 2 laps around the track = .5 miles

800 Meter Repeat Results

1. 4:37 min

2. 4:44 min

3. 4:45 min

4.4:43 min

5.4:41 min

Total miles for the workout (including warm up): 3 miles

Fit for Speed: Speed and Endurance

Today's Fit for Speed workout was not only about speed, but incorporated endurance too! We took the long way from the RunOn! store to the SMU track for our warm-up, it was about 1.25 miles. At the track, we did 10 minutes at 15k pace (10:15 min/mile) and 10 minutes 10k pace (9:50 min/mile). I finished the 20 minutes with an average pace of 9:55 min/mile and ran just over 2 miles. For the cool down, we ran ~ .75 miles back to the RunOn! store. If you're counting, that is about 4 miles for the workout!!