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!!! *^_^*)

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.

Week 4 Chicago Marathon Training / Freedom Run Race Report

Sunday
XT at Cycle Bar in Dunwoody

Continuing to get more and more legit at this. ;)  All stats better the third time!

CLASS RANK

13 / 33

---

CALORIES BURNED*

584

*estimated

---

AVERAGE/MAX RPMs

82 / 143

---

AVERAGE/MAX WATTS

127 / 302

 

Lavender towels on our heads .. that's how we roll. :)

In the afternoon, the gang met up for some other-than-running fun.  Yup, we do that too, some times.  Gotta keep it happy!  Unfortunately, I didn't get Kyle drunk; a must if I were really wanting to safe guard my top 5K PR standing tomorrow.  Haha.

Monday

Memorial Day Freedom Run - Cumming, GA

Distance: 6.22 and 8 miles

50% goal - sub PR - Hit

Pro Tip:    KNOW THY COURSE!

Oh. Em. Gee.  I bet no one else knows that there is a dessert-like mountain-ish gateway to the pits of Hell in Cumming, GA!  Lol.  So much for hokey little small race in the middle of nowhere that will land us some prime running.  The scale on our ad hoc elevation for this one was WAY OFF.  BY FAR, some of the hilliest running I've **ever** raced.  It reminded me of Martin's Landing near Riverside.  Slapped on top of that: NO sun protection what-so-ever in about 85+ degree sun-blaring conditions.  I did not even come close to the 10% goal, but 2 miles in, I was uncertain about the 90% goal, so to have taken a PR (50% goal) was a definite win!  Two things kept me going: 1. Michele and her friend, Tom, were a stone's throw up front the entire time, and 2. at a small race like this, even if you are sucking, maybe everyone else in your age group is sucking a little harder?  Too early, that 9:08 average pace said good bye.  It was hard not to just ditch it and walk up the never-ending mountains after that.  But I kept watching Michele and Tom, and kept thinking that, if nothing else, steady-pacing it out was a great accomplishment and good training.  I was rewarded for the effort when .. BOOM!: 3rd in Age Group! :) 

 My only regret:  I waited too long to try and catch Tom and Michele.  I had it at the end, but didn't have enough course left.  Plus, rotten Kyle tipped them off with a "she's coming" in the finish shoot.  Bahaha. I ended up 58:20 , she at 58:14.  A 3-way tie would have been ideal.  Not important for anything goal-wise (Kyle has the 10K top PR from a month or two ago, and ran the 5K this race), but still, I could have, so I wish I would have. ... of course, if I had sooner, she might have bested 58:14, so um .. woulda, shoulda.  ;)  It was the only minute or so in the whole morning where I had gas in the tank to spend actually racing.

Immediately following the race and awards, we hopped in the cars, and hit Fowler for the remaining 8 miles on the calendar.  The going was GRUELING!  By the time we got done, it was NOON, and like 90 degrees.  I had trouble with an 11 minute pace!  I kept making deals with myself:  get to mile 4 (aka mile 10), and then run walk 3-1s from there back if you need to.  Then at 10 miles, I told myself: if you were down at Riverside with Harley, or TJ, or Angelina, you would not walk, and you'd be pushing 10-10:30s.  Don't walk.  Only later did Harley comment: "I did 14 too. Lots of walk breaks because of heat and hills. Need to keep up with you !"

<3 my tribe. :)  So nice to know I am not the only mortal one. Anyone who thinks that running is a solo sport is clearly doing it wrong in my opinion.  Hopefully this run will be a one-off, and not indicative of the entire marathon training cycle.  Fingers crossed!  Must find cooler temperatures, even if it means .. eeep .. headlamps. ;) 

Tuesday

Distance: REST

I am enjoying the blogging.  Each year, I am going to try to keep picking a different challenge.  Last year, it was 100 selfies, this year, its keeping this blog, next year, maybe something else.  It helps me not inundate social media with run posts, and to chronicle a fun time in my life.  Pretty sure I am the only one who really reads these so far, but that's just as well.  I like being inside my head.  If I ever goal viral, I'd have to sensor myself, lol. 

Wednesday

Distance: 1 mi WU, 6 x 800, .5 CD, plus 6 laps

Indicator time suggests about a 4:06 for these.  We were headed down to Riverside, but ended up rained out.  Option #2 was back up to LA Fitness for some treadmill intervals.  Michele doesn't run on a treadmill at all.  So it took us time to get used to the mechanics.  (For example, that the speed won't immediately kick up to 7.4, even when you are ready to start there).  The 1st one was at 4:15, second at 4:08, and from there all but the last were between 4:02 and 4:04.  The last one was 3:50.  If I use my 5K PR rather than my indicator
time, these should be at 4 on the dot, so by any account, we put in good effort! :)

Since we were at LA F., might as well hit the pool, too.  I could have gone on, but I do these much slower than M, and she skipped her cool down mile (not important if swim cools you down; important if you don't count swim as miles), so I was already ten minutes behind.  By the time I hit 6, she was at 12 and ready to hot tub.  Who can argue with hot tub?? :)

Thursday
Distance: XT

Best intentions. :/  This whole summer thing is really going to bust my bubble.  Oldest needed the car to take to work.  Luckily, I can just ride in with hubby.  But that means nothing on the stop-at-LAF front before/after work front.  I contemplated a quickie 5K after Ashley got out of work, but honest engine, I was beat.  And sore.  I started this 30-day core challenge.  I am always surprised when something basic like that tires out my legs.  But apparently there are still muscles in there that squats will get, but running 14 miles won't.  So I gave myself a pass.  On the one hand, I feel justified, since that is the 'plan.'  Up the long run, but don't completely start a 7 day marathon training program until after Peachtree.  On the other hand, that scares me a bit.  What if I can't get out of that mindset when the time comes?  What if I keep blowing off mid-week work outs?  Meh. :/



Friday
XT

Saturday
Distance: 3.1 + 7.5 + 4

This one was better, but not perfect.  The heat, and stops and starts are really draining.  That said, we hit 14.5!  Getting half of the extra distance in before training was very helpful, weather wise.  Not worrying about pace at all yet is really helping, too.  I have to thank the participants for that.  Blaming them makes it easier on the ego. ;)

Total - 34.1

Chicago Marathon Training: Week 3

Sunday
Distance: 13.1
Pace: 10:10

Great run!

I am enjoying Sunday mornings at Riverside in Roswell sooOOOOOoooo much.  It's beautiful, its chock full of familiar faces, and varying paces.  Bummer ATC no longer runs out of this location.  Happy its back on my schedule of run commitments, at least.

This run felt a bit harder than last week's.  Saturday was another night where sleep was messed with.  (Two nights in a row for those of ya keeping track).  Surprising enough, though, I was 110% sure I was going to REALLY TANK this one..  and by tank I mean 13+ if I could even maintain that (not to be pacist .. that's just my particular definition of tank right for me right this second).  Anyhoo .. I was surprised to find that I think we were a little more eager in the earlier miles than I should have been!  Right at under 10 all the way to the bathrooms at the 1/2 way point.  It wasn't until about mile 12ish that it all caught up to me, and come 13, I for sure did not have the Judy express kick in the reserve tank that I pulled out last Sunday.  As soon as 'beating last week's pace' went out the window, slugging it out to the moment I could stop was the only motivator!  But sheesh, so okay with that.  10:10 on 13.1 for a training run .. yes, please!

The only problem .. by October, this would be the HALF WAY POINT.  Seriously unable to even imagine.  *commence panic mode again* :)

The rest of Sunday was all about napping, pedicures / massage chairs, and prepping food and laundry for the week ahead.

Happy camper.

Monday
Rest

Let myself off the hook and got the sleep I was needing. No swim this AM .. maybe tonight, or Tuesday morning.  2 mile walk with Bill around the hilly neighborhood in the evening after dinner.  Fitbit steps for the win!

Tuesday
AM workout

16 laps in the pool.  Swim PR.  Boom!

Plus .. someone asked me where I got my really cute all-white suit, and said it looked really good on my tanned skin.  Compliment.  About me.  In a swim suit. Double boom!

Tonight is the 2nd All Comer Track & Field event associated with the Grand Prix, (a grouping of about 12 ATC races each year where participants earn points for both how well they do, and how many events they attend.  So far, I am at 100% attendance, and with the 5th place AG placing at Singleton and 4th at the last All Comer, I even have a few extra points!  I am 9th of 50 women 35-39.  Never-the-less, I am feeling motivated, but calm.  I don't have a goal time.  If I place 5th or better, that would be awesome.  But I am going to try and chill about that.  The mile PR I took last time more than covers everything I could have ever hoped to get out of both these events!! :) Four of us are going to dress in similar shirts, and do another relay.  Having fun with the squad there is #1 goal. (Lets see if I can manage to stay that way when/if they send out names / heat line ups. giggle).

PM workout

4 x 400 and 800 meters (3:36)

The pictures are going to have to speak for the night:

So much energy! :)


Team 'We've Got the Blues" :)
On that 4 x 400, by the time I got on the track, ALL of the other teams were FINISHED.  I had to run one hard lap BY MY SELFIE! Guess that's just the attention seeker type of girl I am. LOL!


This little picture right here is me learning a valuable lesson. ;) (and possibly hooking me on another "thing" about running that is probably more important in short distance).  For the Grand Prix, doesn't matter.  In a large road race, doesn't matter.  But on a track, lane by lane, it MATTERS who sprints to the finish line first, and who doesn't!  That girl in the blue?  If I had had ANY idea that she was there, fighting to catch me, .. oh boy, it'd have been on.  But no, I had no clue .. so we ended up crossing like at the same moment, or maybe even with her in front by a nose.  In the words of Peter Griffin: doesn't that just grind your gears??? lol. Self: welcome to track! Haha.

Barring that faux pas, extremely pleased with the time, and the night!  5th place in my AG!  Party time. *^_^*

This might just be my favorite group of non-blood related people ever. <3

And then ... some how .. THIS happened!!! Holy f$$^&**&# s&^##(t!!!!!!!!!!!!!  3rd in Grand Prix standings for my age group.  Someone get me an oxygen mask!  I'm going to hyperventilate.  Lol.  I kid that this is just the standings for the best of the mediocre women of a certain age willing to attend many, many ATC events (and it is), but it still tickles me to all get out to be where I am!!!! *^_^*

Unfortunately, I took a peak at what passes for good at the next event (a 4 miler), and for 2015, that was: 29:36 for 5th place. Bahahahahahahaha.  That's a 7:25 pace .. for 4 miles.  So basically, I am going to throw a grand prix 3rd place standing celebration now, so that I can enjoy myself while I have it, and wave good bye to it shortly with dignity and grace!! haha.  But for this month .. BOOM! :)

Wednesday
Woo!  Finally, a speed work evening that did not send me home, tail tucked between legs, wondering if I shouldn't just quit now and take up salsa dancing or the clarinet or something.

Distance: 1 WU, 10-12 400m repeats, .5 CD
Goal: 2:02
Temperature: 345 degrees, I'm sure.

HIT!  HIT 11 times!!! Hit by pacing myself and SLOWING myself DOWN a good bit of the first 6, to have just enough energy to finish ALL of them right under 2.  Doing as I am told to a tee?  How 'bout them apples?!! *^_^*  Only the last one was balls-to-the-wall (and by 11th, balls to the wall ended up being 1:45).

Why did we do 11, you ask?  Besides because we are rebels and Level 2.5 just what works for us? Lol.  No.  Well, I was counting .. but I was also counting my watch workouts.  For each 200, I stopped and started again.  (I am sure their are fancier ways to split 400s, but this works just fine for me).. EXCEPT that my watch can only show me the last 10 workouts, and I already have two "saved" slots for races I want to use as "race this" times.  Sooooo ... when we hit 8, I thought we had done 8.  When I thought we had done 9, I looked at watch (and counted like 30 times), and it said 8.  Brain drained that I was, I said to M and Enrique, oh damn, I thought we were at 9, but sorry, we're at 8.  So we did two more.  And I look down .. and that's when it dawns on me .. because we are still at 8 laps.  Ooooooops!  Sorry, M!

Thursday
Rest

Really wanted to make it to swim, but fell a bit short on time.  Boo.  Will try for tomorrow.

Feeling a little guilty that this week will fall very short of 30+, but also recognizing that the track meet took up a good bit of time, for very little mileage.  (both in that I didn't want to wear the legs before, and in that the late night threw me off schedule, etc., for all of 1 mile).  And that this Monday, I am caring at least a little bit about the Memorial day freedom 10k, so slight taper would be much better than either a Friday run, or tacking on miles Saturday.  Especially with spin on Sunday .. that will be plenty of shake out.

Friday
Swim

Saturday
Distance - 7 miles easy

I'll come back to update this one. :)

Upcoming
Memorial Day Freedom Run 10k, Cumming.

I really wish I had asked someone to pace me this coming Monday.  I do so much better when I have that additional motivation.  9s for a 10k is in my wheelhouse; I know it.  But it's just on the OUTSKIRTS of that "universe-of-possible."  I'll really have to fight for anything under 58, I am sure.  Just don't know if I have it in me without the 'elephant's feather.'  Why don't I find a pacer, then? .. well, the logic on that is kinda like tidying for the cleaning lady.  Lol.  I don't want to let a pacer down.  So I want to be REALLY comfortable that I can hit the goal I say I want.  (yes, so that means that when I get to that point, why do I need the pacer??  silly logic.  Judy logic. lol).

So its just M and I, running like the wind.  (hopefully!) And here are the goals:

90% - Under 60
50% - PR of anything under 58:42
10% - 56:45 (Maintain 1:59:59 1/2 pace for 6.22 / 9:08 pace)

Also up coming:  on Monday, after the race, we'll try to tack on enough mileage to total our first 14 miler.  Sounds tiny compared to 26.2, but it officially puts us on the path to big distance!  It won't be a continuous run; we'll have awards, and driving to a more familiar location.  Not ideal for a first conquering of a distance mental game wise.. (does that really count as 14, etc) .. but .. good for easing in, and also offset by the fact that first 6.2 will be run at 10k race pace.

Total - 25.1

Race Recap: 2016 Flying Pig, Cincinnati

Saturday
Travel racing is officially a thing!

I slept over at Michele's, so that we could expedite the 4 am departure.  (Yes, you read that correctly.  Eeeeepppp).  And even at that, we arrived at the airport with less than 45-60 minutes to departure.  Silly me, I thought we had PLENTY of time.  And OF COURSE, this would be the first random Monday morning that Atlanta is backed up from security TO BAGGAGE CLAIM!

We were still in the line at the stated boarding start time .. and then ... oh. em. gee ... still in the line at the stated final boarding / door close time.

As soon as they let me through security, I RAN.  (This is what we've been training for all along, right?  Kind of! lol.)  Pretty sure I put the fastest mile of the weekend on my feet in a desperate attempt to REACH THE GATE.  And I did.  After we boarded, they let on two more.  And then 5 minutes later, re opened the door for another four+!  Tisk, tisk Atlanta ..  staff those security gates appropriately in October please.  (and mental note: add an hour buffer to plans.  better still, no first of day, or last of day flights)

We got there with plenty of time to watch the two races.  Cheering was SO. MUCH. FUN.  The nose and ears were a BIG hit. :) Some serious smile miles on the pig nose.  And the 5K kids were the best.  At the finish line, all you need to do is tell a kid he or she is looking so strong, and are almost there .. and boom, they TAKE OFF!!  Seriously fun to watch. *^_^*

I dare you not to smile, tired runner. ;) 

After the races, to the expo!



This might have been the only part of the weekend that was not completely fun.  (Well, okay, two things .. but the other was not running related.)

THE decision.  I was tempted.  I asked the bib pick up folks what the process would be if I happened to want to switch races.  I walked over to the customer service table they directed me to.  I took note of the form I would need to complete.  I found out how much it would cost.  And then we went to go walking while I thought about it.  And thought about it.  Finally, I thought about it some more.  And I just couldn't make the decision to do it by myself.  I'm not sure what Michele would have decided if I would have just done it, but I just couldn't talk myself into doing it alone.

The following day, I would be furiously thanking all of the commentators that brought me to hesitate!!  But at the expo, when the decision was firm, I just felt bummed and outta gas. So we quickly did a cursory round of exploring, and then were outta there.


Sunday
Distance: 13.1
Time: 2:11:something

Wowzer.  What a course.  I seriously loved it, but my mental game was not prepared!  I hit it hard out of the gate, but let the hills gas me prematurely in miles 6 - 9.  By the time I hit the 10-11 mark, I knew I couldn't get back my PR pace.  This actually shot me in the foot: if I had done the math better, and realized I was still within a minute, I would have probably pushed it.

That said.. no toddler tantrum.  Reasons I think I avoided it:

• Recent PR
• The serious adventure the course itself presented.  Miles 6 - 9 were literally straight up.  And scenic.  There is something amazing about cresting a mountain with views out to the entirety of a world below.  I don't know how all that elevation compares to Publix, but the visibility of something like this just FEELS like a more major miraculous accomplishment.  Plus, unlike in ATL, for the ups, you get some serious downs.  Even if it didn't PR me, at least you are feeling like you put a little zoom in. 
• Kyle and Michele were off their PRs too.  (plus 3/4 of the rest of the tribe)
• The weather got hot and post-rain humid FAST.  I can let that account for why I couldn't push to serious physical hurt.

This is a major blessing, because except for the expo, I spent 100% of my weekend smiling, laughing, and enjoying myself!  Getting better about that.  Yey!

When we were done, I felt what I like to describe as post long race flu.  Feet ache, backache, chills, cranky.  We found beer, advil, and did a poor man's yoga for about an hour at the stadium seating by the river.  It was gorgeous.  And just about all I needed to be back at 100%.  In the blink of an eye, I was making Kyle time how fast Michele and I could get up the stairs. bahahaha.  So all we need to do is run our first 1/2 at race pace, stop and have a beer/do yoga /pound Advil for 30 minutes, and then run the second half in 2:20.  2:10 + 30 + 2:20 = 5:00.  Done. :) haha.  Or we could .. um .. train. hee heee.

Watching the Marathoners
This was awful.  And awesome.  Awful because by the time we got there, every finisher looked like death warmed over.  They were bleeding, and limping, and crying, and basically the most unhappy group of people we'd ever seen.  The weather was probably partial to blame, but Michele and I just kept saying: oh my god, what have we done.  Over and over.

Then we saw OUR marathoners.  Yes, they looked miserable, too.  But LOTS less miserable.  And on seeing us, the uplift was immediate.  Afterward, Tina and Rebecca did all of the post-race celebrating more or less like any of the rest of us. This reiterated the idea of preparation, which brought on ..

The List
In part, due to watching the marathoners come in, for the rest of the weekend I started to compile a list of (serious and not so serious) Dos and Don'ts for Chicago.  On the final night, at 10 pm or so, most of the tribe sat around in the lobby recapping, and so far ..

Marathon Virgin Do(s)
Double the Guu
Salt
Advil
Excessive airport travel time
gas car the night before
wax EVERYTHING
wear sunscreen (said with a fearful footnote that the conversation might be turning into a 90s pop song)
be mindful of time changes
explore coffee options ahead of time
schedule travel with enough down time / expo time
no same day travel post-race

Marathon Virgin Don't(s)
No crying
No spontaneous bleeding
No limping
No walking in the chute
No losing skin
No blisters
No pool after marathon.  Hello chafing.
No farting in your ventilation-less trash bag (figured that one out the hard way. bahahaha)

Marathon Virgin Maybes
Hold hands with your favorite run partner (lol)


Hair (and matching outfit) game

Week in Review: I'm Running a Marathon Y'all!

Monday
Mizuno Monday became Tuesday morning's fun fest this week.  Monday became rest.

Tuesday
Strength training at White Column with the Bookin' Borrachas



Oh dear me.  Not only was I sore for days, but I was so tired from the early alarm that I bailed on the Tuesday evening 10K.  There were other reasons, but I might have been able to handle them if I hadn't been so sleep deprived.

At the gym, we did all sorts of strength-style works out for approximately 40 minutes.  Once per week minimum .. check!

Main reason I bailed on the 6.2 later that evening:  Emily's return to tumbling / cheer classes.




It was SO weird / fun to be back here after a year off; the original sport of obsession.  The only difference with this fam is that it does not motivate ME.  I can't believe I could ever sit still this long WATCHING workouts.  Half way in, I was already up and taking mini walks here and there, itching to DO something.  But it was fun to see my mini up to her amazing acrobatics.  Just admiring her flexibility puts me on proud mama status.  :)

Wednesday
WU. Indicator Run - 1.86. CD
Time - 16:07

Improvement!  Take that Spring 16:49. :) Of course, average pace for this is not better than 5K pace at Singleton, and this was completely flat.  I smell a little sandbagging. bwhahaha.  In my defense, though .. evening run .. hot run .. and plain old every run can't be of astronomic importance.  I am improving.  That's all I need.

Thursday
The Chicago Marathon gods are so merciful!  This was nothing like the NYRR.  By 6:30 AM, I had an email in my inbox saying that my registration had been accepted!

Oh. crap!



I'm running a MAAAAAAAAAAARRRRRRRRAAAAAAAAAATHOOOOOOONNNNN!

Friday
Rest

Saturday
4.5 + 4 hill repeats
Avg Pace: 12:04 + fast

I'm officially running 3 - 1 intervals at 12 min avg pace for these.  When I am lucky (and if I cheat a little ;).  Sunday = long run day is official.

Sunday
Distance: 10+
Avg Pace: 10:28

This run, compared to last Sunday's 13.1, felt HARD!  I am not sure if it was the lower mileage during the week, the temperature, the smaller group, or running slow intervals the day before, but I was NOT. FEELING. IT. Very grateful for Michele.  She kept an easy pace, and we ran the entire thing side by side.  Even after I did the whole airplane-almost-fall / twisted ankle thing, and forced us to walk a couple of minutes. but I walked it out with no trouble, and we were finishing strong in the blink of an eye.  Proof that this is at least 50% mental, though: I thought the whole thing was a slugfest compared to the 13.1; when I looked up the times, we were at exactly the same average pace for both.  (Last Sunday was 10:29).

Coming up



My first travel race!  Headed to Cincinnati, OH this coming weekend to take on the Flying Pig! :) Half-marathon #4 total; half-marathon #2 in 2016.

Very excited about traveling with 20+ friends.  Hotel-ing, running, and breaking bread (plus maybe a few beers) with a big ole pod of runners.  How fun will that be!! *^_^*

Goal wise, I am again trying to be very conservative.  Its only been about a month since the Publix half PR at Publix.  The Pig course proposes to be equally hilly, possibly wet, and I have not incorporated much hill work in the time since official Spring training ended.  So:

10% anything above 2:09:59
50% - 2:09:59
90% goal - opt out, and fun run the marathon

Very okay not hitting a PR, also.  Refer back to Wednesday's 'every run can't be of astronomic importance.' :)





















Other

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.

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.