THOU SHALT BE A COMEBACK

Topeka to Auburn half marathon

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Location:

Wichita,KS,

Member Since:

Sep 14, 2008

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

marathon pr:  2:59:49.  Saint George 2011

Praire Spirit 50 mile winner 7:36:30 2013

I accidentally ran 100 miles in November 2013.  it was hard.  I threw up a lot.  decided to do a better job next time

I did it again on purpose October 2014--Heartland 100 winner and CR 17:38:37

Heartland 50 winner May 2014

Psycho Wyco 50k winner February 2012

 

Short-Term Running Goals:

Run enough to hold off the middle-age spread

 

 

 

 

Long-Term Running Goals:

 

Sub 3 hour marathon--SOMEDAY!  Done!

 

New long term goal:  ....run enough to feel kinda like I did when I was fit

 

 

 

 

 

 

 

 

Personal:

I was a single mom.  Two times over.  We all survived, despite the fact that I make atrocious decisions.  Then, I met a man I didn't deserve.  And he loves me so much.  And I love him. We lived in sin and bought a house for two years then hired a judge and officially got married(to our great delight and also the delight of our mothers), then a month later he was diagnosed with cancer.  Well we survived all that and he's 100% fine now.  But, we're really out of shape and really busy with kids and jobs and running just isn't my priority and there's so many other layers to all of it, but I'm running anyway.  This is my failure blog now.  Just to log that one run a week if I snag it.  
Somehow that matters and I want that run recorded.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Waverider 12 Lifetime Miles: 333.61
Nike Air Pegasus Lifetime Miles: 507.20
Pink Pegs Lifetime Miles: 595.58
Pink Nike Avant Lifetime Miles: 624.04
Crappy Asics Lifetime Miles: 146.72
Adidas Adizero Mana Lifetime Miles: 113.32
Blue Avants Lifetime Miles: 653.33
Crocs Lifetime Miles: 18.08
Lunarfly Lifetime Miles: 468.47
Total Distance
49.33
Nike Air Pegasus Miles: 37.95Blue/gold Asics Miles: 3.38
Weight: 108.50
Total Distance
0.00

I passed the NCLEX and now I am an RN!

Weight: 0.00
Comments(5)
Total Distance
8.00

8:20 average pace.  Felt lousy when I got up.  Felt lousy when I started the run.  I did what I always do and run until it feels good, which was about at mile 6.  Last mile in 7:19 felt easy.  That may be a good pace to shoot for on the 1/2 marathon on Saturday.  Some of my running group have run it and say it is nothing but hills, one after another, plus 4 miles of gravel, and that one incline in  particular toward the middle is so steep and long that a lot of people end up walking.  Sounds challenging,  I am going to use it as a hard hill training run and to make flat races seem easy, no plans to PR.

Weight: 0.00
Comments(8)
Total Distance
8.18

8:49 average pace.  Nice and easy.  It was foggy and frosty, so I had white eyebrows and eyelashes when I was done.  I have always thought that look worked for me.  Taking it easy all week to be rested for Saturday.

Nike Air Pegasus Miles: 8.18
Weight: 109.00
Comments(3)
Total Distance
8.00

8:53 average pace.  Prescription for a slow pace:  Eat 3 wheat pancakes with peanut butter and sugar-free syrup, drink a glass of milk, then immediately go for a run.  Started out at a pedestrian 9:30 pace and sped up at the end to beat the 9:00 girl.

Found a marathon training schedule from a 2004 Runner's World article.  I like it.  I think I will start it on Monday.  Mileage will be 52-70 per week.  This schedule addresses my weaknesses.  It focuses on two key workouts each week with the rest of the mileage filled in with easy running.  My tentative goal is a 3:15 marathon in April. What do you guys think?


Paces:  Tempo  6:52--Marathon Pace 7:25, steady pace 8:09

week % weekly mileage key workout 1 key workout 2
one 75 3x1.5 miles at tempo pace, with a steady half-mile recovery between repeats Steady long run of 13 miles (at 10% slower than MP)
two 85 2x2 miles at tempo pace, with a steady half-mile recovery between repeats Progression long run of 16 miles
three 95 4-mile tempo run Steady long run of 15 miles (at 10% slower than MP)
four 75 3x2 miles at MP, with a steady half-mile recovery between repeats 5-K or 10-K race or time trial
five 100 3x2 miles at MP, with a steady half-mile recovery between repeats Progression long run of 18 miles
six 75 3x2 miles at MP, with a steady half-mile recovery between repeats 15-K or half-marathon race
seven 90 3x2 miles at tempo pace, with a steady half-mile recovery between repeats Progression long run of 20 miles
eight 100 5x2 miles at MP, with a steady half-mile recovery between repeats Steady long run of 16 miles (at 10% slower than MP)
nine 75 3x3 miles at MP, with a steady half-mile recovery between repeats Progression long run of 22 miles
ten 100 2x4 miles at MP, with a steady half-mile recovery between repeats Steady long run of 18 miles (at 10% slower than MP)
eleven 85 2x3 miles at tempo pace, with a steady half-mile recovery between repeats 15 miles, with last 8 to 10 miles at MP. Note: Do this run early in week 11.
twelve 50 (not counting the marathon) 8 miles, with last 3 miles at MP M

 


Nike Air Pegasus Miles: 8.00
Weight: 0.00
Comments(4)
Total Distance
8.27

8:38 average pace.  It was 39 degrees today, so to celebrate I wore shorts and it was GREAT!  I have been eating more lately and let me tell you my energy levels have risen and today I felt really good.  did the last little bit at 7:16 pace and it felt like I was jogging.  Hope I feel that way on Saturday for the last 5k of the 1/2 after 10 miles of hills in my legs..,

Nike Air Pegasus Miles: 8.27
Weight: 108.00
Comments(2)
Total Distance
3.38

9:04 average pace.  Very very easy with a few bursts of target race pace in which I was all over the place ranging from 6:48 to 7:45 pace.  Haha I also varied the terrain between uphill, downhill, dirt, mud, and asphalt.  "The Tribe" leaves together in a rental van tomorrow morning for the drive up--race doesn't start until 11:00.  I am just going to relax and have fun and if the race comes to me and am ready to push it then so be it but if I get going and just want to get a hard workout that is fine too--no pressures.  

Blue/gold Asics Miles: 3.38
Weight: 0.00
Comments(5)
Race: Topeka to Auburn half marathon (13.1 Miles) 01:36:36, Place overall: 3, Place in age division: 1
Total Distance
13.50

I felt awesome during this race.  I rode up with "The Tribe"--6 runners plus a photographer(Kurt's girlfriend).  We did a lot of laughing on the way up, got there with little time to spare.  Ten minutes before gun time I was pinning on my number.  Had time to jog around the start line a few minutes, do a few strides, and then we were off.  30 degrees and foggy.  It was kind of cool how people would disappear and reappear in the fog.

mile 1 6:55 gently downhill.  When the dust settles I am in 6th place

mile 2 7:10 down then up, feeling very strong and rocking steady

mile 3  7:22 still climbing, up, up, and then a steep down at the end

mile 4 7:23 up up up, about 150 feet, and then down down down and I am flying.

mile 5 7:13 down then up then flat.  I pass two gals and move into 4th

mile 6 7:30 The infamous Urish Hill begins, about 170 foot ascent.  I remember what Wendy at the running group had talked about and my mantra is "short choppy steps" while I try not to break the imaginary pringles in my hands. 

mile 7 7:36  Reach the crest of Urish Hill while a photographer records.  I hoop and holler and start going down

mile 8  6:52  Down is cool!  I like down!

mile 9 7:24  As we move off the asphalt and onto country roads I pass another gal and move into 3rd.  It is foggy and I don't see the other two gals.  The road is icy in places, muddy in others, but not too bad.   I  am used to this terrain at home.  Up, then down, then up, then down but nothing steep or long in this mile.  Still feeling fantastic.

mile 10 7:00 a little up and then down down.  I cross the 10 mile marker and a guy yells my split it is 1:13 something, way better than I was expecting on this course.

mile 11 7:53  up up up, about 100 foot climb this mile.  Legs suddenly start to feel a little rubbery but fortunately the feeling passes. 

mile 12  7:22 the uphill gets only very slight at this point and then the crest, over the crest, and crazy down.  I feel like I am going to catapult down this one too.  I can't believe I am already at the 12 mile mark this is going fast and no crash, no tiredness, I feel as strong as I did when I started.\

mile 13 and the finish 7:19 and as always forgot to stop my watch. The course moves back onto asphalt goes up, down, up, and then down into the finish.  can't see the finish line in the fog but hear it well before I get there.  The crowd support at this little half is incredible. 

Very happy with a 1:36, I knew I wouldn't PR but was surprised to get this close.  New realization, I LIKE hills.  This is new.  The constant changing of gears througout the race is actually mentally engaging and time goes fast.  It was great fun.  It makes flatness feel like flying too.

The damage:  The knee that was sore all week didn't even hiccup. Still hasn't today. The top of my foot that has been sore since I tied my shoes to tight a few weeks ago didn't bother me during the race, but I felt it this morning.  This evening it is almost gone--barefoot around the house is good.  Usually after a long race my quads are trashed, but not this time.  I have soreness in my calves, glutes, and hamstrings, but not as severe as I was expecting.  I will probably be mostly recovered by tomorrow.

I won some sweet Mizuno running pants and shirt, another nice wicking shirt, some nice running socks, a mug, and a medal.  Ate pizza with the Tribe and we drove home--took a while in the fog.  Spirits were high,  Steph and Tex got age group awards, Kurt and Carlos smashed their times from last year, and Stace made a decisive comeback from her stress fractures.

It's gonna be a good year

Nike Air Pegasus Miles: 13.50
Weight: 0.00
Comments(16)
Total Distance
49.33
Nike Air Pegasus Miles: 37.95Blue/gold Asics Miles: 3.38
Weight: 108.50
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