Chicago 11

Sunday
Distance - 17 ...yes you heard that right .. 17! (that's how I have to say it for non-runners. lol)
Avg Pace - 10:30

Another great confidence booster!  I am shocked by the average pace on this one. Woo!

Unfortunately, a few big BOOS turned into secret helpers.  First, we were 'kicking off' with some ZIPPY folks.  I can run well with this gang for 4 miles on Friday morning (and am usually not even at the dead back of the pack on occasion, lol), but knowing I was running longer than I ever have, and longer than even most of them were planning to go, staying with them would be a whole lot of NOPE.  But I'm not good at NOPE.  Lucky (??) for M & I, I ended up with that chest stitch thing right out of the gate.  This SERIOUSLY forced us to say buh bye to the larger group the very first thing.  I did my breathing, and soon had it under control.  It came back a bit more insistent ~ mile 10ish, but breathing and drinking, and remaining calm = all better.  (Kinda nervous though: by my count, that's the third stitch like that I have gotten.  Could it be hydration?  Maybe.  Weird that it didn't happen during Peachtree, or Decatur .. both hot and hilly.  But it did happen during Braves, my first 15, and now first thing on 17.  Not many runs, not all the time, but a few.  So watching it.)  This forced a theme.  Today wouldn't be fast, steady, fast.  It would be positive, almost neutral, the whole way until about .5 to finish.  Which felt kinda pretty great. :) I hardly looked at my watch. (relative to how much I usually look at my watch; probably still a lot for some)  When I realized I was keeping a nice record, I let it motivate me. (read: got a little fast).  By now I'd lost M, and was rocking it out solo, plus headphones.  Zoom, zoom. Unfortunately, (again quasi fortunately), my mom called with some bad news about my grandfather being in the hospital at about mile 12.  As I listened, I let myself fall to 11s.  The secret good there was that I needed that slow down to help with a decent push from 12.5 - 13.5, and then again from 16 to 17.  (I love that stretch of Riverside where you know you are headed back to the parking lot.  Even twice.  Lol.  I can never keep myself from not going under 9:30 that last mile .. even after 16!)  (Non-run related: Grandpa is doing well, and gets released tomorrow.  Yippy).

Run inspiration. *^_^*

Random thought:  I feel a little guilt about breaks.  For my happiness, I pause my watch.  As these runs get longer and longer, though, that makes me feel a bit like a cheater.  No traffic lights, but all in all, I'd say I'd have to tack on 5-10 minutes to cover a quick breath at the turn around (3.5), a pause to let Michele finish at 7, and a goodbye / potty / selfie break at 13.5.  I'm keeping a mental note of how much I rely on these.  Hoping that the 'race day adrenaline' and mild October weather will cancel out breaks, and I will end up with a time similar to what I have been posting so far, with a pace anywhere between 10 and 11:00.  Maybe a bit ambitious, but so far so good.  I guess I will know better closer to time, maybe after a 20 miler under my belt.

After the run, I didn't want to pop myself in a car immediately, so Michele and I walked another mile.  AND ... then I walked myself to the neighborhood pool, and did a few laps to cool off. (WAAAH???)

It feels amazing to hit 17, and still feel so normal.  That amount of mileage already sounds as nuts out loud as 26.2.  On the total other hand, that means I STILL have to run NINE POINT FRIGGIN TWO more miles on race day.  That single thought is ABSOLUTELY daunting.

Monday
Schedule change due to bumping long run to Sunday; rest or XT today.

Well this is awkward.  Except for a tiny bit of get-out-of-bed lack of grace, I feel TOTALLY fine this morning.  One race, one 17 miler, and .. totally fine??  I even considered joining Kyle for the new regular Monday morning 6.2.  I didn't, because my brain on occasion does prove smarter than my body.  But that it feels like a pretty bonafide option is a bit unreal!

I took a walk after dinner, and was knocked out by 10:30 PM


Tuesday
Distance - #10kTuesday
Pace: 9:56

Michele is still sick.  The 2nd shift 10KTuesday decided to field trip from Dunwoody to Greenway, which is a bit more doable for me, so I decided I'd go ahead and get it in first thing, so that I could run with other people.  Not crazy 5 AM people, but reasonable 6:30 AM people. LOL.  Unfortunately, I didn't rest well; lost in thoughts of work and what not most of the night after 1 AM.  So getting up was still hard.  On the other hand, I am for sure starting to feel more like the stereotypical marathon runner, up before the masses, grinding away. Woo!

About this run:  I felt a bit heavy in the legs to start, but warmed up nicely.  Every time I set out for a run, I underestimate myself.  Especially runs with other people.  I was certain this would be a "Bad Run." And I do have those.  Plenty.  But not enough that I should predict having one EVERY time I head off.  Because the legs were not fresh, miles 5 & 6 were certainly not conversational, but the speed felt good anyways.  Under 10 avg pace for a post-17 shake out .. that was a post race shake out?  I'll take it!

Because I had to run away after the run, I took a sweaty by myself car selfie instead of a group selfie.  I look MAD. Hehe.

And I am still keeping up with pre-shower crunches (45-55), and pre-bed plank/stretching.  So far, these are the only things that have 'stuck,' but hey, better than nothing.   

Wednesday

Rest

Sleeping like a newborn is now a thing.  I head home, eat dinner, knock out on the couch, wake up at about 11, eat something (usually bad), and then knock out again.  

Thursday
Distance - 5.4
Pace - 9:24

There's a little bitty piece of me that really wishes I were doing half-marathon training on mornings like today.  (Okay, a bigger than bitty piece, but for the reason I am working to mention, a bitty piece).  I feel like this training round, I would have *finally* been able to CONFIDENTLY bump myself into the 9 minute pace group.  Back of 9s at the longer distances, for sure, but 9s none-the-less.  I've already toyed with the idea of starting out at back of 9s anyway each time, just out of stubbornness to graduate myself, but that didn't really bode so well in Brookhaven the other week. haha.  So .. patience .. which I am not good at.  Doing twice the distance, though, so must obey the Easy Pace Gods! 9:24 is absolutely feeling super 'reasonable' for 4-6 training runs, but I doubt I'd be able to keep it up for 17 hilly miles of ATC Atlanta-based fun! (and by I doubt, I mean I'd be dead).

Adopted!  This crew replaced my sick little squad this week.  I think we are looking at a sub-group run merger, because I really like Tuesday/Thursday Greenway mornings! :) (and how nice these folks are, of course .. plus zippy too! good deal)

Other random thoughts:

It feels SO. G. D. NICE not to have a race this weekend!  No anxiety.  At all.  Joy!

Two .. further ponderings about 4 miler last weekend .. its interesting how when you run your best, you feel amazing.  Period.  That said, I think there's a smidge of mental memory bias there.  If you're going down a hill, you feel like wonder woman, if you are going up a hill, you feel like a lard.  If your friends kick your arse, you might get down in the dumps, if you PR, you feel fantastic, even if that PR was months or years old.  So the post-race feeling, while the BEST POSSIBLE REASON for RUNNING... EVER. ... is maybe sorta just a tiny bit flawed.

What never fails?  Running with a pacer.  Singleton, for example, felt a little rough during.  I didn't feel totally capable.  At the finish line, if there were no number waiting, I might have said: I blew it.  I didn't feel like I pushed enough, I wasn't steady.  I didn't feel like 'wonder woman' during. Because it hurt. like. f*ck.  And I was ALL. OVER. THE. PLACE.  But I *crushed* a recent PR.  At Braves, I felt different.  In control.  Pacing like a champ.  Wonder Woman.  At 4 miler, wonder woman.  At Peachtree .. um .. Wonder Woman at the beach.  All serious improvements, time-wise, yes.  But the point is: if I had run with someone making me push to Level: Yuck, would I have felt like "I sucked," but ended with the *best* possible time?  Which of these things do I want more for my first marathon: feeling accomplished and fantastic, or having it suck?

If I am honest, by the end, I think I want it to suck.

I ask other runners what they are toying with, and 4:30 or under 4 are typical answers.  Some of these runners, I run with day in and day out, so I wonder if I'm setting myself up for sandbagging with a goal of 4:45 - 5:30.  The BIG difference, though, is that they have done this before.  Some MANY times.  So they probably know more realistically what, with training, and the specific course, they can do.  Me .. not so much.  The indicator chart says 4:05 - 4:09, based on Braves.  The indicator chart is loco and needs to be shot dead.  It also says that I can now hit that 2 hour half, and I am 10 minutes shy of that.  Granted, maybe the indicator chart doesn't know that thus far, my halves have been: hillfest Thanksgiving, hillfest Publix, and hillfest Pig, but ..

so yea.  I think it's right about the half, with great conditions and a pace group, I think I could squeak out a 2 hour 1/2 soon.  But seriously off on the marathon!!  Plus, I do not covet that time range.  In fact, in my WILDEST dreams, the time that I am *afraid* to speak out loud that I might even kinda sorta want would be a 4:30.  Even thinking that out loud is against the rules for first thon.  Am I setting myself up for disaster to even ponder it?  In fact, by the powers vested in comical circumstances, I'll probably get pick up by the swag wagon now just for rambling on the topic! lol.

But all these thoughts lead me to .. I should go out with the 4:30 pace group.  Shoot for the moon, land among the stars . yea?  Fall back when I eventually need to?

The answer is still: who knows.  Run 20 miles, Jude, then lets talk. ;)


Friday
Distance - 4.3
Pace: 10:13 (maybe? but probably not)

Today's run can be summarized as: fun with new watch.  I accidentally set the run to 'indoor treadmill.'  The Display changes I *finally* thought I had learned to set were gone.  So I couldn't tell if I was seeing lap pace, average pace, or something else.  When I got to the normal 2 mile mark, it said I was at 1.8.  So I went to like the 5th lamp post for 2, thinking I had slacked on starting the watch.  When I got back to the parking lot (normal 4), I just had 3.85!! GGGRRR.  While on the run, I kept thinking that 10:20/10:30 was REALLY hard to keep, considering it was JUST four miles, but I figured this must be what it feels like to try shorter more tempo-like runs back to back.  I also wondered why Courtney and Jody were running 10:20/10:30 their first mile, and if it was hard for them to stay that slow. LOL.  But I did run with both for sure at least the first mile, and later when I checked, they had ~9:40, so I am going to blame the treadmill mode, and for sure give myself at least 10:05 easy pace I should have kept, and really, it was probably closer to 9:40 avg pace.  (The last two were faster than first two).

Four morning runs this week.  I am officially ON A SCHEDULE.  This is getting easier.  Woo!

Then .. the weekend.  Mergh. Parent who pulled the short stick for concert pick up = moi.  Yippy. 11 PM at Lakewood.  Bed time will probably be 1 AM.  17 miler starts at 6:15 AM.  Joy.



Saturday
Distance - 18
Pace -



So happy. :)  Still sung as a bug in a rug on the 4:45 time pace!! And new distance PR.  Woah.

I didn't run a single mile that started in the 11s.  I didn't run a single mile that started in the 9s, except the last one.  That's pacing, baby!  Lol.

I had only planned to repeat 17, but it was so nice to have company a good bit of the way, and I am starting to get REALLY get nervous about running with training.  The hills I haven't run since Peachtree and Brookhaven will most likely be back in full force with a vengeance!  Where did I really want to try to tackle an 18 miler:  out on some insane course or on home turf??  I pick flat, scenic Riverside!  Plus, breaking it up really helps mentally.  By the time you hit a half marathon back at the parking lot, 17 is just two more out and back, so what's 2.5 out and back to make that 18.  Throw in finding a few new random people to watch and run with.  Running gold.  

Total: 

WAHOOOOO!!! 5 runs, 51 miles! (Technicality again; ran long Sunday and Saturday, but we WILL celebrate 51 miles regardless!!! *^_^*)

Chicago Marathon: Week 7

Sunday
Distance: 16



Can't say enough great things about this run!  The first 2.5 miles of the Peachtree course are great for warming up zippy, and surrounded by friends, even better!  Mentally, it helped to have three single-digit legs to this run: 6.2 to run the course, out and back on the beltline, and then 6.2 reversing the course.  Sounds so much better than 16. :)  The real fun began at about mile 13.  The reverse of Peachtree means some TOUGH hills at the end.  Of those that remained, I think I was the only one who refused to walk.  Harley told me I took the hills like a champ, and that he was pretty impressed.  I was like d'awwww, thanks! Then, at 15.5, he edged in front again, and took off.  Of course, that meant GO TIME.  We kicked it out for a 9:24 mile 16! BOOM!.

If I take this pace out to marathon distance, that's 4:40:59, and a nice comfy 4 minutes under what is more and more often coming to mind as a goal for Chicago, 4:45.  Pros going for me: MUCH hillier course today, MUCH hotter run than I assume Chi in October would be, MUCH less adrenaline on a training run than on race day, and 3.5 more months of training, with hopefully, at least -5 lbs of body.  Cons: 10 more miles of holding said pace.  So .. back to: I don't know, duh, because its my first.

Yes, that was still the Tom Tom pictured up above.  I am REALLY slow when it comes to swapping out gear.  Like 8 months slow!  I took both watches out (new toy is one of THREE gadgets on arm, if you double check that picture), but pause/starting, etc, on both for 16 miles proved .. um .. inefficient. (plus, I didn't really know how, so my first workout was over 20 hours long; eventually, I taught my self how to trash the record and turn off the watch.  Progress.)

So far, on the Forerunner 630, I've: really liked the light, comfortable feel of the watch.  Its, well, a real watch.  Compared to the Tom Tom, feel-wise, its like: dad's watch vs. the Fisher Price plastic watch you might get for a two year old to pretend they have a watch like dad's watch. :) So that's one perk.  Con: I still wonder if I shouldn't have bought something that could at least count swim laps ... BUT .. I still lean toward it being mass overkill right now.  Doggy paddling does not require a watch.  Next upgrade.

Other con: I still wonder if I shouldn't have picked up the version of this watch that includes a wrist HRM.  This one only gives those metrics with the purchase of a chest belt; another $100 bucks.  I don't train heavily with HR; my Tom Tom only seemed to display it when it felt like it.  (For realz!  .. ooooor .. maybe there's a setting I never figured out. ;) ).  The bottom line decision on this, though, was: 1. I don't ALWAYS need HRM, so even if uncomfortable, I can buy and wear the belt eventually, and then get the *real* stats every once in a while.

Here soon, I just need to spend an hour with the thing, and show it who's boss!  Because the display is the most important thing to me, and I can't get that to work right yet.

Monday
Rest

Tuesday
Distance: 6.22
Pace: 9:57

Running with more people ROCKS!  This run happened a bit by mistake / punishment. Lol.  One, I think it was karma .. after missing a 7 am race start, someone needed to redeem herself with some 5am game!  Two, this run really happened to me because I was being lazy, and fearing accountability!  I knew I was feeling this way, so I tried REALLY hard to stay a "maybe"for any run the gang proposed.  "I'll be a maybe, because .. maybe I'll run later at Fowler ... or earlier ... at 10KTuesday ... yea, 10KTuesday, that's it .. I'm a maybe for Publix, 5:45 PM (hilly heat-fest) because .. um .. Birgit is preggo now, so um, maybe I won't be too far behind that group again.  Yea, yea .. that's what I am probably doing.  If I don't go there, though, for sure I'm in .. like maybe for sure.  Lol.  Then .. foiled with Kyle's: oh, okay.  I'll just do that, too, instead.  MEEERGGHH!  lol.

Running with the "fasts" is where its at, though!  I can't always push myself to moderate effort, and the first half of this was for sure that.  I realize that.  But getting there more often is a perk of faster anchors within sight ahead.  On the other hand, the second half felt REALLY comfortable, and I ran it ONB (10:04, 10:07, 9:48, 10:15, 9:53, 9:53, and .29 at 8:43).  So possibly it just felt a little harder because I don't typically take the 'easy' first mile at 10:04.  Anyhoo, loved it.

Wednesday
Distance: 1 WU, 4 x mile repeats / 400 m recovery, 1 mi CD
Pace: 10:51 WU, then: 8:33, 9:09, 10:36, 9:08

"Did I win the picture?" Michele and I literally battle it out until the click, hence why we're both almost falling over!  Creeping to out inch each other. bahaha.

This felt like the impossible work out from HELL.  I guess after having two awesome, happy runs so far this week, the next work out would have to take one for the team.

I ran with the new watch, and that was a DISASTER!  I couldn't find anything. Did I try to take that first mile out at 30s+ too fast? .. NOOOO.  But I couldn't find a display with pace and avg pace.  I like seeing both.  At the finish line of mile two at goalish pace, I could feel the 91 degrees zapping me completely.  In fact, after the finish line, I was sure I was going to hurl.  No puking, but I took a SLOW recovery, and then decided the 3rd interval was going to be more recovery.  Luckily, for interval 4, I had the recovery, some bought us gator-aide, the evening got a couple of degrees cooler as the sun finally began setting, and then, too, knowing it was the last one.  Perked back up with another interval at pace for Peachtree goal.

If I had to hang my hat on this speedwork, I'd say 9:08 for 6.2 is still out of reach.

Thursday
XT
About 6 laps

Bill, Ash and I went swimming at the HOA pool in the evening after work.  Too many kiddies, but he watched me do some laps, and actually gave me a few tips that helped a good bit.  Primarily:  you can actually hold your breath for a lot longer than you are.  Try going every other stroke; see how you like that.  And, woo .. that made me faster without making me any more uncomfortable or winded.

The not so good thing .. he also was quizzing / warning me about Charlie horses and cramps and whatnot.  And I am all like: Of course, I know how to tread water, and yes I can dead man's float just in case ... but we're doing a triathlon, dude.  I don't need to practice floating.  I've been swimming once a week for a few months now, and have never had a ... AAOOOOOOOOOOUUUUU, what the fuck was thaaaAAAAAAAAAAAAAAAA OOOOOOOOOOOOUUUUUUUUU. OOOOOOOOOOOOUUUUUUUUUUUUUUUU.  Karma = bitch.

Friday
Distance - 4 miles
Pace:

More running with fast people. :) I needed 4-5 miles, and people were meeting at Riverside this AM to run 4-6 miles.  Seemed legit.  Well, except which people.  But whatever, right? lol.  Turned out to be a great decision.  Here's my 4 miler from Resolution Run in January:

LOL!  Raced it. :) For sure not easy / conversational.  All Michele and I had to give each other were the sound of the other's foot falls, and maybe some short jokey quips here and there.  On the other hand, for sure not the hard race effort I remember 37:49 being in January.  Reserve gas still in tank, ready for hopefully, a new 10K race pace. ;)  Yippy!

Saturday
Distance: 8.8


Aww, the last group run for this team!  Peachtree training is finished, and I think my pod is ready! Can't wait to see them all accomplish this goal. :)


Total: 40!
I think this might be my first 40 mile week!  (I've never kept track by week before beginning Chi Marathon training officially, but if I had to guess, I'd say this was a first)


Coming up


MEEERRGH!

10% - 9:08 avg pace
50% - PR - under 58:42
90% - PTRR PR - under 1:03

Race Report: Braves 5K

Saturday
Braves 5K

Goals
10% - PR
50% - Repeat PR of 26:46
90% - Under 30


Result

Wahoooooooo!  (Official: 26:25 / 8:30 average pace)

About this run
I didn't know how to feel in the morning.  The "Con" weighing heaviest on my mind was last Thursday's 5K at Pubix/Westside with Kyle.  I kept that short run "easy" at ~10:00, with very little 'racing' / hard effort.  It didn't FEEL easy or by choice, though, because of the hills and 85+ degree weather!  When Kyle pushed at the end for a fast finish, I didn't even bat an eyelash; just kept that steady pace right to the end.  Usually, a little sparing will get me going.  Not this time.

The other fact that kept popping into my brain : my last 5K resulted in a SERIOUS PR, and that required a pacer (what my friends have since labelled an: illegal drug. lol).  Could I come even CLOSE to that time by myself???

One thing that calmed me was hearing someone else put the feeling to words.  I asked how she was doing this morning.  She said:  "I'm nervous."  Plain and simple.  Yes, we know we're not winning, yes we know its silly, but point blank, we get nervous anyway.  It happens, and I can acknowledge it and move on without needing to dwell on it.  So I too accept it.  It means I care.

The wait is over!  Time to boogie!  More and more often, without planning for it, I am surrounded by friends and familiar faces at the start corrals.   So awesome.

This race went by QUICK!  In part, I can thank the person right behind me in the picture up above.  She ran real steady (but fast steady) out of the corral, and before I knew it, I was on her left hip.  This did wonders for me.  For a moment, I wondered what the etiquette on this is .. are you allowed to just pick someone to stay with / draft off without arrangement, lol?? or are you just annoying them and killing their own race vibes?  But as soon as she noticed I was sticking with her, she gave me a few tips of encouragement, and I could feel the love. :) I kept her comment of: "you're holding this pace great" with me for a good long time after we parted ways closer to mile 2.  The first time I thought to seriously look at my watch, I was already at .68.  For a 5K, that's like .. almost there, baby!

I knew the second half of this race was tougher, and for me the middle mile(s) of any race are all about steady hard effort.  Luckily, even after I lost the side-by-side companion, I had the "out in front of me" companion/target for maybe another mile or so.  That was focus, for sure.

Unfortunately, something I did on the hydration/fuel front was MAJORLY off.  I don't carry hydration for races this short, and had been instead sipping gator-aide all morning.  It should have been fine.  But right around this point, my tongue turned into a caterpillar. Fortunately, one: I was up in B corral to start, where people congestion at stops is lower, and runners are pretty efficient at the grab and go, if they even grab anything.  And, two: I had read an article that just a small swig of water, while it can't "correct" de-hydration, can at least stave off the body's effects, by telling the brain something like: its okay, we're okay, we're going to get water, see?  No problems swishing around enough water in my mouth to knock the problem out for the whole rest of the race.  Elephant's feather or not, it worked.

Someone had told me they'd probably be pacing this positive-ish.  For me, the pacing strategy on a 5K is almost always: fast, steady, fast:

I'm getting better at this pacing thing! ;)

The middle miles seemed to have a bit less sun protection, and more quick hills thrown in the mix.  It was MUCH better than running at, say, 11 am.  But 7:45 was for sure hinting at the 90+ degree weather to come.  That said, compared to everything else I'd been putting myself through these last weeks, the course itself seemed like cake, even in the 2nd half.

The one scare came when I got a stitch in my chest at almost mile 3.  It lasted for maybe 10-20 seconds.  It wasn't painful enough that I couldn't run through it; just enough pain to hint at the possibility of something scary.  I focused on my breathing.  Devil Judy said: you'll be that person that didn't listen, and ended up running herself into a heart attack.  Angel Judy said:  focus on your breathing.  Calm down, and see if its a momentary thing.  Don't be the melodramatic girl who stops to walk, and then nothing comes of it, and you have to be all about the excuses like: I had to stop ... I thought I was having a heart attack .. for real guys.  (Lol, yes, this is what goes on in my brain while I run).

Angel Judy was right.  It was a momentary stitch, went away after a moment of thinking calm thoughts, and focusing on the breathing.  Good Judy.

(I'll be watching this carefully, though;  I'm not an idiot)

Approaching the 3 mile mark, and Turner Field, I didn't think I'd have access to that "other gear."  Its never guaranteed, and you always want to write it off with an: I paced well and left it all on the course before this, so no need.  WRONG!  Finish kick is like dessert stomach.  Its real.  haha.  You just have to talk yourself into getting a bit more uncomfortable.  The light went off in my brain not right at seeing Turner Field, because Brain remembered it was still a good 800-1000 m to the finish from here, and it didn't want to be tricked.  For Brain, kick is visual.  See finish, run hard.  But Brain lost to Heart when I heard a "Go Judy" shout from Coach Amy!  Dude, I dare you not to run with heart when an Olympian cheers you on!  #runcelebritycrush much. ;) Perfect product placement.  I'm buying. :) :) :)

Just after that straight away, there is one more to-do: get EVEN MORE uncomfortable.  Thoughts rattling in my brain:  I think I have a PR, but never trust on-the-race math, and especially math that requires being accurate to the second.  So I'm thinking both: you got it, so don't kill yourself, and you'll be SAD if you miss it by a few seconds, and could have given more.  Also, 8:30 or better average pace would be RIDICULOUS, right?? .. and what about under 26:30.  That COULD happen.   These thoughts are all waging war against the constant that is: or I could JUST STOP ..DUH!

Then .. another perfect product placement in the form of Coach Enrique at the gate to the warning track, reminding me that I had done all of the speedwork for this.  2nd wake up call =  can't stop, won't stop mode!  In fact, I AM going to RACE it in, and try to check off one or two people on the warning track!  Go, Judy, go.  Through the finish with PR and under 26:30 .. Like. A. Boss. *^_^*

I had no idea where the other two triplets were the whole race.  I didn't think I'd seen them go by, but that first mile, I was 110% focused on Carol, so who knew.  Later Kyle said he could see me, and was trying to catch me.  He set a new PR, and broke my Singleton time!  We really do run like twins.  Just depends on the day.  We have our specialty distances, though, it seems.  In hindsight, just glad I didn't 'take it easy' for a second anywhere along the hot spots mentioned above! K-man was coming!! lol.  *^_^*

And then, after the race, it's the after party!!

DoOOOOooon't Stooooopppppp Beliiiiiiiieviiiiing!

Of course, the person I was needing to find was my illegal drug pictured above, Coach Jerry.  After months of gunning for it, he earned himself a seat at the under 20 minute club! ***whoa***  We HAD TO celebrate that!! Plus, I had to share with him my incredible feat of running a 5K PR without his illegal help.  (and then *whisper* beating Kyle, haha).  His reaction was pretty much priceless, and I think the moments of sharing and celebrating with him, Angelina, Brandi, M & K, and the rest of the crew are by far my favorites.  Again, I say: if you think running is a solo sport, you're probably doing it wrong.  Just count the names of all the people I mention throughout, and every time I do something I'm proud of!!

So .. we hate the hours leading up to the gun, we both adore and hate the running, and then live for basking in the glory the rest of the day!  haha.  Plus, we thank running when we hop on the scale later. ;)  All in all, it seems like a fair trade.

What's Next?
Good question.  26:30 was the 2016 year end goal for 5K!  But we still have a really nice, fast course in the form of Atlanta's Finest to come in August.  It seems obvious that gunning for under 26 by then could be a 10% reach goal.  Especially if I continue to drop a lb here and a lb there prior to.  BUT .. A PR with a 25 in front of it sounds like COMPLETE INSANITY and scares the BAJEEZUS outta me!!! So I don't even want to type it today as a goal.  Maybe next week. ;)

Tomorrow, we run long.  New mileage in the form of a first 15!  After that, the focus shifts to 10K, and my not-so-secret secret race.  Goals for the Possum Run are just: 10% - run 9:08 pace, and 50% / 90% - don't.

4 Days to Go: Why I Wanted to Fun Run a Marathon

Monday 
Rest

Tuesday
Rest

Is there a medal for the prettiest hooves? :)

Wednesday
.5 WU, 4 x 1000 with 400 recovery, .5 CD

Time goal: 5:09

Interval 1: 5:09
Interval 2: 5:09
Interval 3: 5:06
Interval 4: 5:49

Aw, it was nice to be at Riverside.  So many speed demons, so many familiar faces. <3ed it!

I had kicked some serious HR butt at work, and that adrenaline rush made me seriously READY to DO-THIS_THING.  Lol.

The two first intervals felt HARD though!  The 'track' for these had both 'ups' and 'downs.'  It was also probably in about the mid to high 70s.  The 3rd one required more than just a 400 recovery (read: chat away with buds for a good 2-3 minutes before having another go!  But with that recovery, and three to chase (Jody, Craig, and at the last, Jerry), this one felt much easier than the first two.  We had said only 2-3 instead of the 4-5, so that our taper wasn't too aggressive, so the 4th was just me by my lonesome at a more moderate effort.  I think it was going to be slower regardless, but it might not have been 5:49 if not for FP.  So overall, thumbs up Indicator chart! :)

In other news .. we forgot to take a picture!  T...H...E..  H... O..R..R..O...R!

haha.

Thursday / Friday / Saturday
Cross-training:  Swimming tonight.  Maybe 1 - 5k Friday, and biking (leisurely) on Saturday's bike tour.  A little nervous about the biking.  I don't think I have biked anywhere in a decade.  I think I need training wheels!


What my biking experience looks like to date. :) 

About this crazy idea Michele and I had
I can't remember what the conversation was about, but certainly it started with whether or not Michele was wanting to tackle the full distance at all this year.  (This is before Brandi and I convinced her completely to throw her name in the hat for Chicago).  At some point she must have jokingly said 'lets just do it.  Lets change our half-marathon registration to the full-marathon at the Flying Pig.  Pull the band aide off, so to speak.'  Ever since then, the idea has been playing around in my head.  And its crazy.  But so am I.

Reasons to
Why did this come to appeal to me SO MUCH?  I know its difficult to imagine, but I actually see it now as the "fun" option.  Fun run a marathon?  Without training enough?  What are you thinking, right?  Well, if you've been reading these for any length of time, you know that I struggle with my 'mental game.'  Why am I doing this?  I can't do that.  I can't run that fast again. Etc., etc., etc.  As we approach race days, the anxiety just builds and builds.

But I KNOW when I DIDN'T struggle with this: 2014.

When I was an underdog.  Running a distance for the first time.  When I was 30+ lbs heavier than I am now, with at tops a 10 miler under my belt, and just worried about not getting picked up by a swag wagon my 1st time out.  When I walked if I needed to.  And ran slower than that.  The sheer exhaustion, the sheer pride, the sheer joy was in NO WAY negated by a 2:55:00ish finish time.  In fact, heck, PR baby!! There's no way to describe it.  I was FLYING on AIR!!

Physically, 1/2 marathons don't feel that way any more.  I'm not a superhero after, by any means, but I don't lay on the couch icing, and rolling, and napping, unable to climb steps or hobble out of cars for weeks on end.  I don't have one cycle under my belt, I have 3, with 2 peachtree training sessions and a W5K thrown in for good measure.  The last cycle right after another.  I've run 13.1 at least a dozen times now.  This is a different kind of prepared for the same race.

To run a half at my goal (PR) pace I need to approach 9:30 avg pace, though (or such; I'm sure I'll look it up specifically before race day).  Any less, tantrum Judy.  Any better, happy Judy.

To run a marathon, I can plan to keep a steady easy-ish pace of 10:30 for the first 13, and the typical run lead pace of 12-12:30 the rest of the time.  Or even better .. WHATEVER the HECK I want.  It will be a big adventure!  Happy Judy, 100% guaranteed!

I kinda want to finish my 1st marathon (pre 1st really) like Judy 2014 did.  Taking selfies if I feel like taking selfies, making friends when I see someone struggling or walking, completely intending to finish in 6:30 minutes and nothing more.  Maybe with some buds on the 1st 13.1.  Way behind those buds for the 2nd half, but maybe finding some new ones or the final pace group to hang onto at the end.

There is just NO WAY Chicago will end up that way.  I will have trained up.  Trained hard!  I will owe it to myself to go out there and GET.IT.  Whatever 'IT' ends up being.  And I am okay with that.  Its going to be AWESOME.  But after 2+ years of running, it will NOT be like my first 1/2 at that point.  Ain't nobody got time fo dat on their first trained up for marathon! lol.

So this just sounded like the perfect nod to who I am and where I've been.  And good precursory information for Chicago, too.  Plus it will be such inspiration to be a part of the  group that did train for a full-marathon this spring .. if just for some of the miles.

And physically, I just *know* I can handle it.  How many people don't end up 'over doing it' now and again.  I haven't 'over done it' in at least a year.  I don't get seriously sore any more ... unless I try doing something with ab or arm involvement, lol .. but see, that's what I mean.  My legs NEVER get THAT sore.  But they can!  They have.

I'm not crazy.  I'm not thinking I can run the entire thing.  I don't want to do it in 5:30.  I'm not even too proud to DNF the sucker.  That's the freeing thing of not having trained.  Bail on it at mile 20 .. who cares!  If you took the weakest most first cycle, entry-level marathoner from the 2016 Fall training, and butted them up with me, I would dare any one to tell me I wasn't as capable.  Not to belittle the efforts of any such person, but I'm not going to negate all of my work either.  Full distance under belt or not, I have been MUCH more diligent in my running in 2015 than 2014, and in 2016 than in 2015.  That counts for a lot!  And I DID a half in 2014 .. before all that!

Comparing that to what I'll do in the Fall is like apples and oranges.  Thinking this will negate anyone eles's efforts, or what my race in the Fall will be, is just completely invalid to me.  There's no room for comparisons in running.  Note to self:  Do you, boo!!

So ... New adventure?  Sign me up, please!

But ...

Reasons not to
1. More likely than not, its going to pore.  I don't love the idea of running in the rain.  For 26.2, not ideal.  And I won't really know if this is the case or not at the expo, when the decision needs to be made.

2. I could get hurt.  Not just the blissful exhaustion mentioned above that I never really approach now after a 1/2.  But REALLY hurt.  And then I'd have 20+ I told ya so's on my hands, instead of the normal support you get when you get injured, because it would be my fault.

3. There's something about peer-pressure.  If you are not able to make 20+ of the closest, most supportive people in your life say at least that, 'well, hey, I think you're cheating yourself of the full 20+ week experience, and I wouldn't do it, but your decision is at least marginally not ridiculous, so go for it if you want to'   well.. the fact that I've only gotten one, maybe two of those, and the rest more like CAPS LOCK NO DON'T DO IT.  That's enough serious doubt to negate any of my own feelings on the topic. :/

4. Michele could get hurt.  This one is unacceptable, and concludes the debate.  I'd want her to have a choice in whether or not she is running her first marathon this way.  I don't want her to have to, just because she thinks I need support.  If she got hurt, I'd regret the whole thing, and that's not acceptable.  I could run it without Michele, not even letting her in on it when I go to change my bib, so that she feels no pressure what so ever, but then I'd have asked her to sign up for a different marathon she didn't necessarily want to do, and then be ditching her to go run my own 1st marathon alone anyway.  Either way, not the friend I need to be now that she's voting for not doing it!

So I still wanna .. but its not in the cards.  I'll BRING.IT (whatever IT still is) to run the best half I can.  If I run a PR, joy to follow.  And if I do a little poopy-diaper-baby thing for an hour after the race because I didn't, so be it too.  By brunch / post-pig-party-fest, I'll be back to myself as if it never happened.

 (unless Michele surprises me by changing her bib first without telling me! haha.  So 99.9% I am not running my 1st marathon on Sunday. Hee hee.)

FRI. DAY. !!!

Tuesday
Distance: 6.2 (#10kTuesday late shift)
Avg Pace: 10:09

This week, we spent a lot of time asking ourselves:  why do we even do this?  Its hard to justify the maybe 'middle' (?) of a running career.  Just a beginner is way long gone.  With it goes the satisfaction of exponential growth.

I am happy with this run, mainly because ...

Fact: Westside is hilly.
Fact: 70+ degrees is not the same as 50 and below
Fact: Milk is not a friend.

But to entertain myself, and really give myself perspective, I scrolled through some history for 6.2 training runs: (and Westside course especially)

10/2014 - 11:31
to
10/6/15 - 10:04
one year = at least 1:30 min per mile shaved

10/13/15 - 10:08
11/10/15 - 12:30 - in pain
12/10/15 - 10:26
12/29/15 - 9:58
2/02/16 - 10:17
2/09/16 - 10:22
04/13/16 - 10:09
6 addt'l months = flat lining

At the very least, proof that I haven't gotten super faster, but I haven't really gotten slower, either.

The difficulty is that my brain discounts anything that isn't major progress.  If I can run sub 10 min pace for 13.1, and continue to shave time off of that distance with each training at races, why can't I consistently keep a high 9 for something as short as 6.2 now?  Or can I, but am I not choosing to?

I think the truth is that I can; I just need to want to.  And it might be going against the "easy" plan for a Tuesday or two, but maybe that's how you get faster?  With a little more push?

I look forward to seeing how/if this mental prep gives me any more or less juice next Tuesday!


Wednesday
Distance: 1/2 WU, 5 x 600s

Meh, the distance was short.  And I didn't think to account for it until after I finished.  (If I would have done the math, and figured out that we were supposed to be at .37, I could have adjusted and run by watch, but it didn't dawn on me).  I ended up at .33 for each '600.'  All of the slight downhill lengths were about 2:20 - 2:37, all of the slight uphill intervals, closer to 2:46 - 2:50.  (More on that when I actually retrieve my watch.)  Pretty confident I could have hit the goal of under 3 minutes, as per indicator chart, for all of these.

Next time, I will double check Mr. Enrique with a warm up GPS-tracked interval. ;)

Now I just need to decide which is better: Riverside or Gwinette.  I think the drive is similar.  The number of participants is similar.  When we have a track at Gwinette, that will be a plus.  When we get kicked to the sidewalk without notice, (like last night), that will be a big con.  I think there are faster people at Riverside (Enrique didn't actually run speed work, so I'd venture to guess Michele and I were it as far as speed work - speed work people).  Riverside is gravely, and scary, but not when its light out, like from now until July.  Miss Jerry, Kyle, Birgit .. and selfies! No major picture takers among the Wed. crowd. Lol.

There are other shenanigans that will play into this decision .. but lets keep it classy! Ha ha. Lets just say I don't know if I can handle the giggle-fest that is Michele + Pam + Me in N. Gwinette.  Bahahaha.

Thursday
Thursday is now a rest day.  Weird.

Friday
I rested this day, too.  Just cuz.

Weekend: Publix Half-Marathon Race Report

Saturday
Distance: 3.1 and Expo with the run buds!
Course: Greenway
Avg Pace: 10:20 (10:48, 10:18, 9:51)
What hurt: Legs made of lead during; Serious 'Top of Foot' pain after.

The plan for the morning was that Kyle, Michele and I would meet up, do a quick 3 easy to keep loose, then drive to the expo, and finally do a course drive, maybe grab lunch.  Fun pre-race morning bonding time. :)

In hind sight, this little run served its purpose.  On Saturday, though, it scared the crap out of me! It was perfect weather, flat, and I was hangin' with my buds.  But while we set out to do a 'very easy' run just to keep things loose, I was actually SHOCKED that all my legs seemed like they COULD do was run an easy three! Eeeep.  Since when.  The legs just didn't want to turn over.  Michele and I stayed together, though, and that's always fun.  When we were done, as usual, the thoughts in our heads were along the lines of: I will never be able to run faster than this .. and for 10 MORE MILES???! Never.  But we got the run off our to-do, and next up .. off to my 1st Expo! :)

Jeff Galloway, the father of run/walk! :)

We're not mean to each other .. really! ;) But here's the story behind these pictures: .. someone started a thread on Facebook about accountability, and goals for the Publix Half/Full Marathon.  I had very modest expectations.  We've spent months hearing about how hill-a-cious this course is, and not much has really changed from this session since the last in terms of overall speed for me, such that I could concretely say I'd banked a PR.  (Not like, say, from half-marathon #1 to half-marathon #2 one year, and 15 lbs later .. I didn't count on shaving 40+ minutes, but I knew I'd PR last Fall, right?).  This go around, not so much.  So, my PR is 2:14 and something seconds ..  comment Judy: 2:13:59.  

Enter Kyle comment: 2:13:58 for Michele and 2:13:57 me.

LMAO! Commence epic text / thread / picture shenanigans.  He swears that by setting a 2:13:59 goal, I was trying to take the lead 1/2 PR for our little mini group  (never mind that all our times were 2:14 and seconds.  I was surely thinking of breaking HIS PR and not MY PR when I made the comment.  LOL.)  Anyhoo, it was the big joke that got our minds off of the race.  #crushkyle hashtag is born.

Then, the story on this one goes like this... Michele and I are in B corral and Kyle is in C. Helpful Michele tells Kyle he needs to sign up at the 1:50 pace group to get into B so we can all start together. So he does. And now heeeee's baaaaack.  So I'm joking around that I don't want him anywhere near me.  This is a crush-off!  Haha.  She says "we would have to be at 1:45 to be in corral A". While we had no aspirations of being in that pace group, it was another perfect opportunity to tease Kyle. The take away for Kyle is, if you didn't keep stopping to buy stuff we wouldn't have had so many opportunities for mischievous pictures!!!

After the expo we decided to drive the course.  ALL 13.1 miles.  Boy was that torture.  BUT!  It helped A LOT with envisioning the elevation & route the next day.  

By the time we got to lunch, I was hobbling. :/  Top of foot pain.  After lunch, I decided to take a risk.  Pedicure with some foot massaging to make it all better?  Fingers crossed it didn't make it all worse!  Then I started up with Ibuprophen, and that through Saturday night and Sunday morning shut Top of Foot pain up good.  Hurrah!  

Me: Don't touch the callouses.  I need those. 

Wonder Woman fast!

I spent the rest of the day organizing .. pre-race gear, my run drawer, the laundry.  The cleaner my house, the calmer I stay.  Ultramarathon Man put me to sleep at the desired time, and pre-race day could not have gone any better!

Sunday
Course: Publix Half Marathon
Official Finish Time: ******* 2:10:12 *******
Avg Pace: 9:56 !!!!!!!!!!!!!!!!!!!!!!

Overall: 2708th of 5941
Female: 1080th of 3168
Female 35-39: 195th of 528

BOOM!

Oh the joy.  The sheer and absolute joy!  What a fantastic race!! :)  I was WAY early to carpool; oops.  But that ended up being the only mistake of the morning!  Yippy.  I started the race with familiar faces all about me.  I gave Michele my first mile and change, but she really took off from there.  Before I knew it, we were running under 9s before mile 3.  Time to say Good Bye to Ms. Michele already!  It was going to be too much of a risk to try and hold her pace, hoping she'd fall into something more reasonable sooner rather than later; I knew I couldn't bank on that.  So as much as I love running with her for more of the race, the only chance of it would be if I worked my way back up to her in the next 10 miles, after she'd finished her going out fast phase.  That ended up not being the case; she had the under 9 start under her belt solid.  And I never saw her again.  Woo, Craig!

Next was Kyle.  And oh dear, it only took me 2-3 more miles to say good bye to him also.  Can't even be mad at the dude. lol.  He knows his long-distance strengths, and boy has he sped up.  Much progress for me in that this didn't even phase me. :)   (No toddler tantrums in running. Haha)  I was actually completely confident in deciding to let each of them go; I had a race plan strategy of tightening up my pace delta / spread, and of running positive with fairly consistent splits, due to the lay out of the course.  If running with them didn't help me in that effort, I had to let it be.  

Marjorie (behind Michele and I in start picture) proved to be my best hang time bud.  We were together for about the entire thing, with her leading the way through maybe mile 8 or 9, and me out in front by a hair the rest.  In hindsight, I might have been able to give a little more in middle miles, but never having actually run this race, I would not have known how much would have been TOO much.  Too much would have meant a walk late in the race, and maybe forgoing my PR all together.  Couldn't risk it.  And the actual race, maintaining the average pace I was coveting, in its entirety did not completely kick my ass.  I felt fueled, I felt hydrated.  There were a few moments where now I wished I would have dug a tiny bit deeper .. in the park, and before I could see the finish line.  More PR than expected is ALWAYS a good thing.  But per watch, I was already solidly maintaining a good bank on 2:13; there was not motivation to possibly risk it all and end up (eep) without a PR.  So maybe, just maybe, I can PR some races without complete puke-fest efforts?  Maybe that's reserved for special special occasions, and shorter distances?  Or maybe I have to train on that more; getting more comfortable with 'losing my shit' so to speak, and knowing what that looks like for each distance, while still knowing I won't end up with a DNF.  Whichever it is, this race, with its -4 min ~30 second shave on the PR goes down as both a major win, and even more learning. HAPPY DANCE!!!!!!!!!!!

And .. and ... and.  HAIR GAME!  Hair PR for sure! ;)  Emily made these for me the night before, and with enough hair spray .. they stayed in overnight!  Woo. :) :) :) One 2016 resolution goal down.  And hair game is for sure now a part of pre-important-race ritual.  More boxer braids in this girl's future. Haha!

Women's 5K Training & Other Nonsense
Distance: WU .5, 3 miles at 2-1 intervals.

After the show, its the after party, right?  More running!! This is the LAST Sunday training run for Women's 5K.  I was a little emotional. *^_^*  I could hardly run/walk, but I tried my best because there were for sure enough participants in the 2-1 intervals in need of a lead.  So Involuntary marathon training, Day 1, check!  As soon as we returned to Armour for the final stretch, I started to walk.  Run-leading from behind because one tight calf said NO WAY to anything else at that point.  The ladies were so awesome; I'd call an interval, and the participant in front of me would call it for the participant in front of her.  Run-lead hack. Picked up a jog again, and finished off the 5K.  During stretching, I also found myself a pod of trainees to run the race with.  Very excited.  They have a goal of coming in under 40.  We .. of course .. are going to CRUSH that. ;)  I think they're capable of under 35.  But ssssshhhh, we won't tell them that right yet.

Good Measure Meals "After" Weigh-In
Drum roll please.  When we started the Women's training session, Good Measure Meals had us use their Tanita scale for Body Composition metrics.  I <3 numbers. :) I didn't really think that there had been enough time to see measurable results, especially as a lead who already was working out pretty intensely before training started, compared to say the participants who probably would see the most rapid of changes, as they were just committing to all of this for the first time.  But I am very happy to report these changes:

1/20
Weight 145.6
Fat % 36.4
Fat Mass 53lbs
Metabolic Age - 49
BMI 28

3/20
Weight 140.4
Fat % 34.7
Fat Mass 48.8
Metabolic Age - 44
BMI 27.4

WOO!

Ongoing Target Goals
BF % 27
Target Weight: 125
Fat to Lose: 15

Other Nonsense
And then .. just when the weekend (and this accounting there of) could not get any longer, I noticed that I had 37,800 steps on FitBit upon landing at home.  The Walking Dead or walking around the living room and kitchen to hit 40,000?  I choose both!  :)  If he didn't before, my husband now thinks I am COMPLETELY BONKERS.  "You ran a half marathon?  Why are you walking around in circles?"  Well .. ummm.. because badges! ;)

Coming Up
A break!  As much as I have enjoyed both spring training sessions, I am also very excited to put the doubling up to bed for a while!  We'll take it easy this week; even the Women's 5K will end up not being at race effort.  Next week, we'll go back to whatever corresponding week will get us to the Flying Pig 1/2 marathon on May 1 in race shape.  (I think this puts us 'back' at 11-12 mile long runs starting this or next weekend).  I'll be out the week of 4/4.  SPRING BREAK.  WOO.  Still running, though.  But running along highway 30A, without work and other responsibilities sounds A-MAZING.  My idea of a vacation, for sure!  The Saturday we come back is the 1st day of In-Training for Peachtree.  Kyle & I will be leading up the 10 minute pace group out in Suwanee.  Very excited to get that started.  So coming up summary: Women's 5K race day, Peachtree Kick Off, Spring Break, Peachtree training start, Singelton 5k/10k, then Flying Pig 1/2, and post Pig, kick tri-training into the next gear.

Did I say break?

Weekend: Begin Taper!

Saturday
Distance: 9.5
Avg Pace: 10:28
Course: Pleasantly flat!

Our bitter-sweet final run as a training session!  Gosh, I love my tribe!

This run was fantastic.  I began it dreading it (because I begin every run stiff and dreading it).  And the temperature was a surprise kick in the butt.  With no transition, all of a sudden, a shirt seems like too much, where just two weeks ago, three layers, gloves and ear-covering headband didn't even seem like enough!  Thanks, Atlanta!!!  But by mile 2, I was loosened up, and by mile 4-5, I was ready to rock and roll!  The only hiccup occurred at about mile 8, when we hit the only real incline of the entire run.  (We'd had 1-2% gradual rises, but this is just a steeper shorter section.  Usually it doesn't count as major hill work, but today it was the first real encounter with 'up.')  That's when Stupid Top of Foot made its move.  And at first I thought, power through.  Then two seconds later, I revised thought .. don't be an idiot; its just a taper run, and you have plenty of margin off your "easy" pace already.  Walk up the hill, and run if it stops hurting when you crest.  Harley (my hero), dropped back a bit, walked me to the Jimmy Johns sign, and then we both got back "on."  Apparently I got a little TOO on.  By the straight away into ATC, Harley was alternating between holding me by the back of my shirt, and straight up running smack dab in front of me.  Hee hee.  His theory that 1.  I had just been walking due to pain, and 2. that we should all taper / finish together just didn't mesh up with 1. I had just walked, so I felt reinvigorated, and 2. Stupid Top of Foot is so quiet for the flat parts.  Plus, after walking, then not feeling Top of Foot, I had started to work hard again to catch the original mini-pod.  After catching them, body said keep up kick, not taper.  So I didn't. :) And it felt good to finish up strong.  What a fantastic end to a fantastic session!  Last Jan - March, after my first half-training, I really dropped it back.  I can thank Spring session for the world of difference that early 2016 has been.  I have kept my base high, and I am very excited to see how that helps me grow during Peachtree and Fall.  No catching back up hopefully means that I can focus on even more speed (and/or even more mileage).

The other AWESOME thing that happened was that I (with some BIG help from Brandi) MAYBE convinced Michele to throw her name in the Chicago marathon lotto.  WooOOOOOOooooooo.  Good luck to both of us.

Don't ask me how I end up front and center in every single ATC group photo.  (Hint: 5'0.) 

Swimming once a week is now in full swing! Love it.  (when I don't drown).  Did more than I had planned on Friday: 6 x100 (yards or meters?  who knows).

Sunday
Distance: .5 WU, 3 mile 2-1 intervals, 5 hill repeats, and .5 CD
Pace: 12:30 including WU/CD (whaaaatt?  Ladies were hitting 9-9:30s for 2 min runs!  Speed demons!)

Coning duty training.  We gotta start 'em young! :) 

We're getting into the final stretch for this session, too.  We have a Tuesday run this week, and then Sunday 3/20 will be this group's final training session before the Women's 5K race! EeeeEEEeeeep and *sniff* *sniff.*  (Eeeeep for me mainly because ..oh boy.. the final training session is also post-Publix half-marathon on 3/20...  ZzzzzZZZZzzzz.  But at least, hey, its after the race, so who cares!).  As far as the race itself on 3/26, Women's 5K owes me nothing.  I've run flatter recently, so a PR attempt would be stupid.  I know with absolute certainty that I can beat last year's time of 33+, so that couldn't even be a 99% goal.  I'm also 95% sure that I can finish in under 30; if I didn't, it'd be for a stupid reason outside of my control.  Any time goal in between would just be a random meaningless time that does nothing for me.  SoOOooooOOooo ... I am hoping to maybe farm myself out to some of the ladies, and see if I can't find a pod of like-paced participants who would like to run this with a pacer.  I am guessing that some of the ones who would be most interested could run it in 33 - 35ish?  If I can't find anyone who has a specific goal, then I'll maybe run/walk it with Pam, and all the other HIPsters celebrating one lead's return after hip surgery.  I guess I could probably find #potato, too, or M's butt if I feel up for challenges.  Either would also be mucho fun.  Anyway, we'll see, and can't wait for the bling!  Its totes adorb this year. :)

Week In Review: Oh the Places You'll Go!

Monday
Last blog

Tuesday

Today's running motivation .. Happy national Dr. Suess day!

Distance - 3 miles, under 35 minutes, even with .3 WU and CD walks!  Zoom, zoom ladies!

Avg Pace - 12 

Wow! This girl is ON IT!  I didn't even have to beg or bribe.  She actually asked if I'd pick her up before heading down to Women's 5K training!  She also set her sneakers, and (.. cotton .. grumble, grumble) shirt and shorts out the night before!  She thinks she's doing it for Spring Break, but I can actually see the activity sucking her in a little, too. ;) She's already made a few comments about 'if she did a 5k.' Woop. :)  Official Peachtree in-training participant?  Stranger things have happened! 

Another proud mama moment:  Emily's kicks are seriously the highest I've ever seen. Lol.  She impressed with her cheer flexibility!!  Go kid.

On the run, participants had two options: a distance workout, which some would cover as full runs, and others would tackle with run/walk.  And then option 2 was a speed work out, of descending distance (for them: 2 x 600, 2 x 400, and 2 x 200 + WU, CD, and recovery intervals).  I knew for Emily, its too soon for speed; she needs to focus on covering the miles.  Most of the participants I typically lead were thinking the same thing for themselves, so that worked great.  I started with 3 plus Emily.  Unfortunately, at 2-1 intervals, there is still A LOT of variety in the pace.  There was another run lead with me, who covered the last participant happily enough.  Then of the two left, one hung with us for about half of the work out.  When we passed another run lead, the 2nd began to trail somewhere between myself and that other lead.  Unfortunately, I don't think that lead could pick up the pace to stay with this trainee.  (There isn't really much in-between as far as pacing .. we have a handful of run leads comfortable with 9/10s and faster, and then a bucket full of run leads that fall under 13s.  Its tough to be an 11-12 participant this go around).  Its hard to decide where to go at that point, but Emily and I stuck with the faster participant.  I figure if I fall back, there is no one motivating at the fastest speed.  (which by the way, was keeping top participant still able to get through full sentences .. this one is for sure my "graduate" to all-run, but we want to encourage, not push .. sooo I'll let her make the final calls).  Anyhoo, if I stay with the top, the one falling back can at least see the two of us in front of her, and have someone in her line of sight to keep track of at least.  And I didn't really realize that the run lead running without participants wouldn't be able to go with the 2nd.   So not the same, but best I could do.  The 3 of us must have REALLY been booking it though, because even with WU and CD walks, as well as the recovery 1s, we were in the 12 minute avg pace range at the end!

And Emily?  She did phenomenally until about the 2 mile mark.  Then I can tell she was losing steam.  Her breathing got a bit more ragged, and when she looked at the ATC building, I could just about see the thought bubbles:  I think I'll stop here.  But I coached them both a little then: typically here, I go with either ..   make the last one the best one.  Or, if I think its too much to ask for, then: we can drop back the pace, but we will finish!  Its almost Cool Down. sostrong.  I think I ended up saying both at different points.  And so after a moment where I reigned the pace in a little, both her and the other participant gunned it for the last 2 minute interval.  We talked about finish lines, and people chanting our names, and photographers.  LOL.  That did the trick.  I actually came in just behind both .. which is awesome. :) 

Later Emily said .. well, I wanted to stop, because I hate feeling so out of breath and tired, but I had to be the fastest.  I'm the youngest. LOL.  She also said: it helps a lot that the people who put this thing on aren't like complete athletic beasts.  They're just like regular looking ladies too.  It makes me feel better than like gym class.  And knowing how to do intervals really works.  I can't even run a mile at school because no one ever even said that you don't HAVE TO just run as fast as you can from the beginning.  Ah, smart child, those are for sure the secrets of the tribe! :) 

Wednesday

What MiZuno WedneZday work out? ZzzzZZZZzzzzz

Thursday

Everything but the running!  I am sore, though, so it counts!

Interesting twist of events here! :)  Slush-ing rain and 40 degree temperatures caused a cancellation of Ocee Rogue speed work.  (If any of my NJ / NY running friends ever read this, I see you rolling your eyes already.  Don't judge! LOL).  

First I thought I'd just hit my treadmill for: 2 mi warm up, 1.25 interval, mile, .75, and .5 interval (with 400 m recoveries), and 1 mile CD.  .. then I noticed Emily had already set out a stack of 'gear.' HOT. DOG.  I hadn't even invited her to Ocee Park.  She just knows I run on Thursdays; I guess she doesn't know the difference between evenings I leave the house for Women's training, and evenings I leave for just running.  Soooo.. the idea of seeing if I could go to the gym with her popped in my head.  Eventually, I didn't figure that out (boo) .. instead I ended up with these two. (woo)  And .. instead of running, Michele talked us into swimming. Huh??

I like swimming and I don't like swimming.  I like feeling like I am working other muscles.  I like the feeling refreshed by the water while working out part.  I like having a new challenge.  I don't like being a newbie, drowning, or not being able to laugh during a workout.  I don't like not knowing that the bathing suit I have slides off at the shoulders, and is better suited for beach-momming, unless peek-a-boo boobies are the intention.  And most importantly, I don't like not having a plan, program, or specific schedule to start with.  Is there a couch to tri sprint program out there?  I am on finding one today, for sure!  

By the time we finished with who knows what .. (If I had to guess, I'd say I did 7 theres and 7 backs, but that's a REALLY rough guess), though, my arms were spaghetti.  I tried for more, but they literally said: no sorry, can't do it.  So .. hot tub time!  And that meant gab away time, and soon enough it was 9 pm, and no one wanted to do speed intervals at 9pm.  I think the looming thought of 13.1 Saturday morning, 6.2 Sunday morning, and 3-4 Sunday afternoon is enough to make me want to give myself a guilt-free pass for anything we missed.  (If you do the math, that's marathon distances .. in two days, but marathon distances! Eeeep).

Anyway, August Sprint Tri training, unexpectedly back on the books!

Friday

Does work stress count as exercise?  I think it must, because I am seriously worn out. ZzzzZZZZzzzz.

Up next
Will I stay or will I go?  The NYRR entry lotto will take place on March 8.  I am anxious to find out if I am running and training for my first marathon or not!  I am not sure if I am rooting for getting in, or rooting for being let off the hook .. but I am sure I am at the edge of my seat just to know either way!  I decided to leave it to the powers that be as to whether or not I'd tackle my first marathon this year, and the powers that be are going to make these next 5 days pretty painful!! LOL.

Week In Review: Pre-Race Ponderings

Monday

Distance: .5 WU, 3.1, .5 cool down walk

Pace: 9:04 (for the work .. I reset after the WU, and hadn't done the cool down yet when I took the picture. no watch.)

About this run:

I ditched Kyle this afternoon because I am a wimp about running in the rain, and right at about 5pm, it was really coming down.  Whether the excuse of wanting no blisters on race day is legit or not, I can't be sure.  

Because running on the treadmill is boring, I didn't do the cool down to 5-6.  I just did .5 WU, and 3.1 trial run, plus a CD walk after.  I played with the incline: either 1.0, or 0.5 for all except the last 0.1 meters at flat, which in the race will be a good bit of down-hill.  This wasn't exactly so that I could mimic the course, but I didn't want to totally discount the work out in my head for being on a treadmill, and knew that would happen if I didn't at least have a little incline challenge.

This trial run is a nice boost for my ego; it was later in the evening, not a race, not with anyone, on a boring treadmill, no music .. and still faster than at Hearts & Soles.  So I CAN do better.  It still does not 100% lock it up (like say if I had run a 26:07, lol), but it helps me believe that something with a 27 lead digit is very much within the realm of possible again.  So my goals for MJFC5K:

10% - 2015 Peachtree qualifying time for Wave D -  27:28 (8:52 PACE)

50% - PR - 27:46 (8:57 PACE)

75% - Lead with a 27 digit (9:02 PACE)

90% - Better than Hearts & Sole 28:34 (9:13 PACE)

The trickiest question by far for me then is: do I let my body pace the first mile, and bank time, hoping that its not actually banking time, but a happy surprise new pace at which I can run the whole race ..  or force myself to run no more than 8:52 pace for mile 1, and hope I can convince myself to just tear it up with all I've got left in the last mile, after I am tired (?).  The first approach is how most of my other 5K PRs were hit.  I didn't even watch my pace; I ran hard the 1st mile (and I'm not talking like 8:45 .. I'm talking like 8:20s), wall-ed & nursed the second mile (9:30s), then kicked the last mile (whatever math gets me back to 8:58 avg pace).  Not doing that scares me, but it's also nice to imagine a scenario where a 'steady wins the race' approach could make a PR not feel as rough, and I never have to worry about tanking from having gone out too fast.  I suppose the decision will come on race day, and not before.  Its a very small race, and starts down hill.  The gradual incline return makes up most of mile two, and mile 3 is a slight downhill again, except right at the finish, where it flattens, and maybe inclines a tiny bit again.  So the course itself will almost prod me to hit it hard at the start, easy at the middle, and with all I have left at the end.  Decisions, decisions.

Tuesday

Wednesday

Commence selling of souls to devils.  Pre-race rituals span the gamete, but my go-to for "Important Races" is 'to die for.' Alas the dirty work has been done, and I survived to live another day.  Hurrah!

.. begin TMI for the ladies only and/or for the fellows who don't mind funny lady TMI ...

LAWD!  Dear, dear lawd!  Why do I do this to myself???  What possible reason would anyone ever have to WILLINGLY allow (and pay for) the torture and mutilation of ones most intimate of lady parts?

I can't claim ignorance.  I have danced this dance before.  Unfortunately, it is a vague recollection that is quickly muddled in the mind, as is the case with most instances of serious shock.  And I'd put it off for too long ...  Cuba vs. Brazil in the death match of a century, live on pay per view.  DING, DING, DING!

How, pray tell, will this help me?

I spend 45 plus minutes willing myself not to Hadouken kick the sweet lady with a thick accent in the gut, mashing her up against the inspirational quote wall.  At first, I kept myself from doing real damage only barely, but because she is always so very sweet and pleasant when you first walk in.  It would just be in bad form to knock out the person who lovingly covered you in talcum powered, like no one has done since the blessed mother who birthed you.  Ten minutes in, that excuse no longer applies.  Now I will myself not to kick her out of sheer fear.  If this is what she does for a living, I start to imagine that on impact of knee to gut, she'd laugh heartily, grow to a height encompassing the entire building, and breath fire on the whole of our universe.  I keep still when she tells me to, fight back the tears obediently, and try hard to believe her when she says: okay one more and almost done.  

... again, and again.

Ha!  I was playing with writing myself a little message somewhere near my Tom Tom watch for the race, and played with where I would put it this AM.  When I saw it on my hand mid-appointment, hilarious!  Possibly not how Coach Bianca envisioned us using this hashtag! ;)

The most bitter sweet words you'll ever know:  okay, now turn over and spread your cheeks!  LAWD!

... And I have now done all I can ...

In more standard news, since I skipped Tuesday (5-6 miles), I owed SOMETHING tonight.  Enter bargaining.  Treadmill, not rain.  One mile WU.  1 mile PR.  One.one mile walk.  OR, no mile PR = 2 more miles at 10:30ish easy(er) pace.  Result: hit! :)  (nothing makes for motivation like the possibility of shortening a workout!) New unofficial one mile PR: 8:12.  Woop.

Plus .. Coach Bianca's torture-fest (aka Mizuno Wednezday strength training) was virtual today.  Normally, when she is in town, they are too far for me to attend.  But when she is out, she posts them to the training FB site, and I am tempted to try.  Today's madness:

Dynamic Stretching, then warm up:  Lunge walks, Side Shuffle walks, line jumps forward, line jumps side to side, high knees and butt kicks (x2).

I was already dead by here!  Then slow glute activation -- clam shells, fire hydrants, wall hikes (x2).

Finally, before the work out, without knowing why, she had us pick a TWO word reason for why you love to run.  My answer: butt wellness.  I really meant butt envy.  As in, I want Bianca's butt.  I should have gone with that.  Butt wellness translated to:

B - 15 push ups
U - 1 Min Plank
T - 30 Tow Touches
T - 30 Tow Touches
W - 10 Push Ups
E - 40 Mtn Climbers
L - 2 Min Wall Sits
L - 2 Min Wall Sits
N - 10 Jump Squats
E - 40 Mtn Climbers
S - 10 Burpees
S - 10 Burpees

I had to stop there because I was going to puke!  God, for a girl who can run a lot, I am seriously out of shape! lol.  After your own two words, she also wanted: Mizuno WedneZday.  If I did that, buh bye race goal.  Maybe buh bye life! LOL.  But it is a wake up.  I will try to get in at least the same virtual Mizuno Wednesday workout each Wed. until I can get through the whole thing.

A. 30 Toe Touches                                                                           N. 10 Jump Squats

B. 15 Push Ups                                                                                  O. 20 Jumping Jacks

C. 1min Plank Hold                                                                           P. 20 ToeTouches                           

D. 15 Burpees                                                                                    Q. 45s Plank Hold            

E. 40 Mountain Climbers                                                               R. 20 Jump Squats           

F. 15 Push Ups                                                                                   S. 10 Burpees

G. 1 Min Plank Hold                                                                         T. 30 Toe Touches

H. 30 Jump Squats                                                                           U. 1 Min Plank Hold

I. 1 Min Wall Sit                                                                                 V. 30 Mountain Climbers

J. 30 Jumping Jacks                                                                          W. 10 Push Ups

K. 20 Push Ups                                                                                  X. 50 Jumping Jacks

L. 2 Mins Wall Sit                                                                               Y. 90s Wall Sit

M. 50 Mountain Climbers                                                             Z. 20 STAR JUMPS

Thursday 

Distance: 1 mile WU, 2 mile race pace, 1 mile CD (modified from 2 mile WU, 2x2 mile intervals, 1 mile CD .. for race's sake).
Pace for work interval: 8: friggin 52.  BOOM!

The hey is in the barn now, so to speak.  I can hold the race pace for two flat miles at moderate effort.  On race day: hopefully less wind, more adrenaline, and people to chase.  Also 1.1 more miles, a few gradual inclines, and no speedy Coach Gazelle zooming by to give me something to chase hard for 0.5. But clearly, I've set the right goal.  Possible, but tough enough that I have to fight for it.