mon (9.28) - decent run this morning all things considered. i thought i would be a bit more sore from jumping into a long run yesterday after not running for two days from feeling so terrible with the cold. once i got going i loosened up a little. a nice and easy 5 for the day.
tues (9.29) - met margaret and kris this morning. it is so nice to have some company!! i took advantage and ran for just over an hour. it was a crisp 49 degrees and i admit i wore a long sleeve shirt! crazy. i guess fall is here...we'll see if it's really here to stay. i'm calling it 7.5 for the day.
*ran with the Blazer's kids at practice tonight for another 1.5 miles
wed (9.30) - workout day. 24 x 400 in two sets of 12. 200 jog between each rep, 400 jog between the two sets. pace was at goal 10k pace. for me i thought that would be about a 6:30 mile, which would mean 1:37 per 400. we did this on a road loop because the high school track we tried to use had some little league football games going on! it ended up being a great place to do the workout though. i hit the majority of them at 1:37, a few a little faster (35, 36) and a few a little slower (38, 39). overall, i felt good about the workout. it is a tough one with it being so much volume. with the warm-up and cool down it was 12.5 for the day.
then it was off to the kings of leon concert!!
thur (10.1) - took this as a down day. i ran about 2 miles with the blazer kids though. really tired from being out late and my legs were a little beat up from the workout.
fri (10.2) - ran with kris and margaret again this morning. similar loop/time as on tuesday. i'm calling it 7.5 for the day.
sat (10.3) - hard to get going this morning on my own. you get use to having people to run with and then finding my own motivation is then really tough! i got in 5.5 though i never really did feel like i got into the run.
sun (10.4) - long run day...but with a twist. today was an 18 mile long run but 12 miles in the middle were a marathon tempo run. yikes! we started at the visitor's center in forest park and did a three mile 'warm-up'. then it was a quick change into the racing flats and off we went. there are mile marks (thanks to the wash-u coach) along the running path in the park so these are the ones we use. this meant two laps of the park (one lap is 6 miles) and it is hilly. The hilly part is what was most frustrating for me because i felt like i could never really get a rhythm going. my goal marathon pace is technically 7:16 (3:10 marathon pace), which i averaged a little quicker, but i never felt like i settled into this pace. overall i have to be pleased with how it went, i just wish i had walked away with a better sense of the pace. my splits were all over the place because some miles have a lot more ups than downs! here they were: 7:03, 7:16, 7:07, 7:08, 7:17, 7:14, 7:11, 7:14, 6:59, 7:17, 7:16, 7:06---avg = 7:11. then a 3 mile 'cool down' to make it 18 for the day. then it was off to work...no nap for me today :(
total weekly mileage: 59 miles (so close to 60....)
shoes:
mizuno inspire = 97 miles
brooks trance = 279 miles
nike lunar glide = 32 miles
brooks racer st = 43 miles
Tuesday, September 29, 2009
eight weeks out (down week)
this was a down week. and boy did i take it down. i won't recap each day, as there is not much to say! low motivation early in the week, decent runs Wed and Thurs morning, a head cold that exploded Thursday night and not much again until the long run Sunday!
a little coughing and congestion still...but back on track next week i hope :)
total weekly mileage: 32 miles
shoes:
mizuno inspire = 97 miles
brooks trance = 241 miles
nike lunar glide = 32 miles
brooks racer st = 22 miles
a little coughing and congestion still...but back on track next week i hope :)
total weekly mileage: 32 miles
shoes:
mizuno inspire = 97 miles
brooks trance = 241 miles
nike lunar glide = 32 miles
brooks racer st = 22 miles
Thursday, September 17, 2009
nine weeks out
mon (9.14) - ran 6 miles this morning and stopped at wilmore park for my drills and strides this time. i'm trying to mix up some of my running routes a little bit. this was probably one of the better post-long run monday runs i've had in a while so that was positive.
tues (9.15) - i actually felt good this morning, which is a rarity for me and my first-thing-in-the-morning runs. i decided to make it 7 since i was feeling good. blazers practice started last week so every tues and thurs i run a little with the kids. some practices i do more running than others. only if it's a decent amount will i probably include it. i definitely got in a good 1.5 miles at a more "up beat" pace today so i'm going to count it!
wed (9.16) - workout day. the plan was 6 by 1.5 miles at goal marathon pace with about 3 min recovery between each repeat. my goal marathon pace is right about 7:15 per mile, but i wanted to try to hit these between 7:10-7:15 pace for an average. this would make a mile and a half to be between 10:45 and 10:52. here's how it went:
#1 - 10:41 (7:08, 3:33) - a little quick! oops
#2 - 10:48 (7:12, 3:36)
#3 - 10: 49 (7:09, 3:40)
#4 - 10:48 (7:13, 3:35)
#5 - 10:49 (7:14, 3:35)
#6 - 10:45 (7:14, 3:31)
overall i was pleased with the workout. the path we ran on had a few gradual ups and downs but nothing to effect the pace too much i didn't think. in true workout wed. fashion, my stomach was very messed up afterwards, but at least i avoided the bathroom while i was running. with the warm-up, cool down and rest intervals i got in 12 for the day. also, i wore my racing flats for this workout so i could start to get used to wearing them again.
thurs (9.17) - felt like complete garbage this morning. i didn't really have a choice at all but to run this morning though. work at the store until blazers practice and then we have a parent meeting/blazers team night out at the west county store so we won't be home until almost 9 (at least that's what i predict!). i haven't struggled along at this slow of a pace for quite some time but there was no motivating myself to do anything differently. a sad 4.5 miles.
fri (9.18) - again, i just ran the 4.5 mile loop. it was slow going again. my legs are just feeling a little dead. i did meet kris so that helped a little. i think this is just the nature of marathon training....
sat (9.19) - in the morning i helped time a race so i was up really early for that. then it was off to dani's bridal shower (former truman teammate--yay!). it's always fun to see dani b/c she lives in minneapolis so our visits are few and far between these days. luckily, she has extended family in st. louis so on occasion we get to hang out. their wedding is in december so hopefully we'll make it up.
then ben and i were off to decatur, il. we're running the shoreline classic 15k tomorrow. when we got to decatur i did a little 2 mile shake out and some strides afterwards. i felt a little better. i'm just hoping for the best tomorrow!
sun (9.20) - race day! oh...and wedding anniversary day too!! the shoreline classic 15k on tap. originally rain was in the forecast but it ended up holding off and it was a perfect low 60s and overcast day for the race. i did a 2 mile warm-up (a little more than i normally would for a longer race, but wanted to get in some extra mileage). my goal was to run about 6:40-6:45 pace for the 9.3 mile race. i wasn't sure if i was in shape enough to do this plus the course is definitely hilly so it is a thinking man's race course. i was lucky that just after the first mile a friend of a friend joined up next to me and we kept each other motivated through 7 miles and then the woman who would end up winning the masters division passed us and i took advantage of her momentum to pull myself along a little faster. my official finish time was: 1:01.38 coming to 6:37 mile average. i was very pleased!! my self taken split breakdown was 13:09 for the first two miles (the one mile marker was early so the splits here were skewed but i think overall the two mile mark was on), 6:43, 6:47, 6:34, 6:33, 6:45, 6:28, 6:38, 1:56 (for the .3). you can tell by the variation in pace when it was more hilly than others! i wore my favorite racing flat--the racer st. i plan to wear these for the marathon as well. i did about a 3 mile (maybe a touch more) cool down afterwards. only some small stomach issues post-race and luckily i made it during the race without any issues. next week will be a down week and i am looking forward to recharging!
total weekly mileage: 54 miles
shoes:
mizuno inspire = 97 miles
brooks trance = 209 miles
nike lunar glide = 32 miles
brooks racer st = 22 miles
tues (9.15) - i actually felt good this morning, which is a rarity for me and my first-thing-in-the-morning runs. i decided to make it 7 since i was feeling good. blazers practice started last week so every tues and thurs i run a little with the kids. some practices i do more running than others. only if it's a decent amount will i probably include it. i definitely got in a good 1.5 miles at a more "up beat" pace today so i'm going to count it!
wed (9.16) - workout day. the plan was 6 by 1.5 miles at goal marathon pace with about 3 min recovery between each repeat. my goal marathon pace is right about 7:15 per mile, but i wanted to try to hit these between 7:10-7:15 pace for an average. this would make a mile and a half to be between 10:45 and 10:52. here's how it went:
#1 - 10:41 (7:08, 3:33) - a little quick! oops
#2 - 10:48 (7:12, 3:36)
#3 - 10: 49 (7:09, 3:40)
#4 - 10:48 (7:13, 3:35)
#5 - 10:49 (7:14, 3:35)
#6 - 10:45 (7:14, 3:31)
overall i was pleased with the workout. the path we ran on had a few gradual ups and downs but nothing to effect the pace too much i didn't think. in true workout wed. fashion, my stomach was very messed up afterwards, but at least i avoided the bathroom while i was running. with the warm-up, cool down and rest intervals i got in 12 for the day. also, i wore my racing flats for this workout so i could start to get used to wearing them again.
thurs (9.17) - felt like complete garbage this morning. i didn't really have a choice at all but to run this morning though. work at the store until blazers practice and then we have a parent meeting/blazers team night out at the west county store so we won't be home until almost 9 (at least that's what i predict!). i haven't struggled along at this slow of a pace for quite some time but there was no motivating myself to do anything differently. a sad 4.5 miles.
fri (9.18) - again, i just ran the 4.5 mile loop. it was slow going again. my legs are just feeling a little dead. i did meet kris so that helped a little. i think this is just the nature of marathon training....
sat (9.19) - in the morning i helped time a race so i was up really early for that. then it was off to dani's bridal shower (former truman teammate--yay!). it's always fun to see dani b/c she lives in minneapolis so our visits are few and far between these days. luckily, she has extended family in st. louis so on occasion we get to hang out. their wedding is in december so hopefully we'll make it up.
then ben and i were off to decatur, il. we're running the shoreline classic 15k tomorrow. when we got to decatur i did a little 2 mile shake out and some strides afterwards. i felt a little better. i'm just hoping for the best tomorrow!
sun (9.20) - race day! oh...and wedding anniversary day too!! the shoreline classic 15k on tap. originally rain was in the forecast but it ended up holding off and it was a perfect low 60s and overcast day for the race. i did a 2 mile warm-up (a little more than i normally would for a longer race, but wanted to get in some extra mileage). my goal was to run about 6:40-6:45 pace for the 9.3 mile race. i wasn't sure if i was in shape enough to do this plus the course is definitely hilly so it is a thinking man's race course. i was lucky that just after the first mile a friend of a friend joined up next to me and we kept each other motivated through 7 miles and then the woman who would end up winning the masters division passed us and i took advantage of her momentum to pull myself along a little faster. my official finish time was: 1:01.38 coming to 6:37 mile average. i was very pleased!! my self taken split breakdown was 13:09 for the first two miles (the one mile marker was early so the splits here were skewed but i think overall the two mile mark was on), 6:43, 6:47, 6:34, 6:33, 6:45, 6:28, 6:38, 1:56 (for the .3). you can tell by the variation in pace when it was more hilly than others! i wore my favorite racing flat--the racer st. i plan to wear these for the marathon as well. i did about a 3 mile (maybe a touch more) cool down afterwards. only some small stomach issues post-race and luckily i made it during the race without any issues. next week will be a down week and i am looking forward to recharging!
total weekly mileage: 54 miles
shoes:
mizuno inspire = 97 miles
brooks trance = 209 miles
nike lunar glide = 32 miles
brooks racer st = 22 miles
Monday, September 7, 2009
ten weeks out
mon (9.7) - ran 6 miles this morning. didn't feel super great. some of it was traveling, some of it is that i never seem to run as well when i first wake up. i've got to close at the store tonight though so morning is my only option. i did also do some drills and strides. same as last week. hopefully i won't be as sore as i was last time!
tues (9.8) - felt a little more lively today. i ran through the hill so it was a little tough, but i felt more up tempo than yesterday. got in 6 miles.
wed (9.9) - workout day. the plan was a 9 mile cut-down tempo with one mile warm up, one mile cool down. since my marathon goal pace is basically 7:15 miles, ben had my cut down to be:
8:00, 8:00, 7:50, 7:50, 7:40, 7:30, 7:20, 7:10, 7:00
i was lucky to have a new addition to our group, kristen, come tonight because we have the same goal! the one mile warm up we all took nice and easy. then it was off for the workout. here's how it went for me:
mile 1 - 8:00 - felt fine/easy
mile 2 - 8:01 - felt fine/easy
mile 3 - 7:47 - this one was a little tough with a big up hill
mile 4 - 7:46 - had to stop off at the bathroom really quickly and got a little excited when we started running again
mile 5 - 7:47 - oops. this one was a bit slow. we did have to slow up for some cars to pass, but that was only a couple seconds
mile 6 - 7:32 - this one was good
mile 7 - 7:23 - really really had to go to the bathroom (if you know what i mean) so this slowed us a little, luckily right after this mile mark i scooted to the bathroom. here i told kristen to continue on her own b/c i didn't want her to have to wait on me!
mile 8 - 6:54 - it was really dark now at this point and coming out of the bathroom and knowing i had to run fast i got way too anxious on this one, i was afraid it would be too slow
mile 9 - 6:55 - i figured i got myself in this fast rhythm, so i should stick it out. i pushed hard on this last one, especially since it has a nice uphill towards the end.
the cool down mile was rough--my stomach was really messed up the rest of the night too. i've got to work on figuring out what to eat during the day to not have this mess! it certainly could have been a smoother workout, but overall i think it went alright. 11 miles on the day and i did decide to wear the lunar glides for this one.
thur (9.10) - i had the day away from the store today so i didn't get going on my run until about 10a (i was dragging this morning, even though i was up a 7:15!). it ended up not being so bad and i felt like i was running at a pretty good clip. i did a new loop this morning so some different scenery may have also helped! 6 miles for the day.
fri (9.11) - well, this is Festival Week so i knew i would be busy and the next two days would be tough to fit in runs. i was able to squeeze in a quick 4.5 miles this morning in between working on stuff for the festival and then being out at Forest Park for the set up. now i'm back at the store until close (8pm). another really long day tomorrow. so we'll see how the run fits in....
sat (9.12) - wake-up call: 3:45am. out to FP by 4 to start the set up for the event. worked all morning out at the festival and then scooted over to the store in time to open it at 10am. then i worked all day (it was really busy!!) by myself and by the time i closed up a little after 6 there was NO WAY i was going for a run. it would have been a shuffle and a terrible experience--or so i had convinced myself. oh well. what's done is done. a 9pm bed time is calling my name...
sun (9.13) - after a long night's sleep i felt much better this morning. the long run was out at castlewood. the girls group was julie, maggie, sara, kris and jenny. we all ran together for the first part, then julie and maggie turned off (julie had started an hour before us and maggie is not training for a marathon!). then it was the four of us for a while, but we had been pushing the pace with the other girls so jenny and sara slowed up a bit. kris and i kept it rolling basically the entire way. i felt great. it's really nice to have the long runs going so well. today i took two gu's--my new favorite flavor (aka the one i don't mind as much choking down) is espresso love. plus i like the name! i took one an hour in and the other at about 1:55 or so. we were definitely running sub-8 min pace most of the way back but went ahead and added on a touch when we got back to make the run total 2 hrs 41 min just to be safe. 20 miles on the day.
total weekly mileage: 53 miles*
shoes: inspire = 97 miles, trance = 178 miles, lunar glide = 30 miles
*i wanted to hit 60 this week, but it was a tough weekend work-wise so i was happy to bouce back and still have a nice long run...
tues (9.8) - felt a little more lively today. i ran through the hill so it was a little tough, but i felt more up tempo than yesterday. got in 6 miles.
wed (9.9) - workout day. the plan was a 9 mile cut-down tempo with one mile warm up, one mile cool down. since my marathon goal pace is basically 7:15 miles, ben had my cut down to be:
8:00, 8:00, 7:50, 7:50, 7:40, 7:30, 7:20, 7:10, 7:00
i was lucky to have a new addition to our group, kristen, come tonight because we have the same goal! the one mile warm up we all took nice and easy. then it was off for the workout. here's how it went for me:
mile 1 - 8:00 - felt fine/easy
mile 2 - 8:01 - felt fine/easy
mile 3 - 7:47 - this one was a little tough with a big up hill
mile 4 - 7:46 - had to stop off at the bathroom really quickly and got a little excited when we started running again
mile 5 - 7:47 - oops. this one was a bit slow. we did have to slow up for some cars to pass, but that was only a couple seconds
mile 6 - 7:32 - this one was good
mile 7 - 7:23 - really really had to go to the bathroom (if you know what i mean) so this slowed us a little, luckily right after this mile mark i scooted to the bathroom. here i told kristen to continue on her own b/c i didn't want her to have to wait on me!
mile 8 - 6:54 - it was really dark now at this point and coming out of the bathroom and knowing i had to run fast i got way too anxious on this one, i was afraid it would be too slow
mile 9 - 6:55 - i figured i got myself in this fast rhythm, so i should stick it out. i pushed hard on this last one, especially since it has a nice uphill towards the end.
the cool down mile was rough--my stomach was really messed up the rest of the night too. i've got to work on figuring out what to eat during the day to not have this mess! it certainly could have been a smoother workout, but overall i think it went alright. 11 miles on the day and i did decide to wear the lunar glides for this one.
thur (9.10) - i had the day away from the store today so i didn't get going on my run until about 10a (i was dragging this morning, even though i was up a 7:15!). it ended up not being so bad and i felt like i was running at a pretty good clip. i did a new loop this morning so some different scenery may have also helped! 6 miles for the day.
fri (9.11) - well, this is Festival Week so i knew i would be busy and the next two days would be tough to fit in runs. i was able to squeeze in a quick 4.5 miles this morning in between working on stuff for the festival and then being out at Forest Park for the set up. now i'm back at the store until close (8pm). another really long day tomorrow. so we'll see how the run fits in....
sat (9.12) - wake-up call: 3:45am. out to FP by 4 to start the set up for the event. worked all morning out at the festival and then scooted over to the store in time to open it at 10am. then i worked all day (it was really busy!!) by myself and by the time i closed up a little after 6 there was NO WAY i was going for a run. it would have been a shuffle and a terrible experience--or so i had convinced myself. oh well. what's done is done. a 9pm bed time is calling my name...
sun (9.13) - after a long night's sleep i felt much better this morning. the long run was out at castlewood. the girls group was julie, maggie, sara, kris and jenny. we all ran together for the first part, then julie and maggie turned off (julie had started an hour before us and maggie is not training for a marathon!). then it was the four of us for a while, but we had been pushing the pace with the other girls so jenny and sara slowed up a bit. kris and i kept it rolling basically the entire way. i felt great. it's really nice to have the long runs going so well. today i took two gu's--my new favorite flavor (aka the one i don't mind as much choking down) is espresso love. plus i like the name! i took one an hour in and the other at about 1:55 or so. we were definitely running sub-8 min pace most of the way back but went ahead and added on a touch when we got back to make the run total 2 hrs 41 min just to be safe. 20 miles on the day.
total weekly mileage: 53 miles*
shoes: inspire = 97 miles, trance = 178 miles, lunar glide = 30 miles
*i wanted to hit 60 this week, but it was a tough weekend work-wise so i was happy to bouce back and still have a nice long run...
Wednesday, September 2, 2009
eleven weeks out
so i was feeling apprehensive the beginning of last week so i didn't want to dive into my goals for this marathon training segment at that time. with a solid week of work behind me and the foot on the mend (cross your fingers!), i feel better about discussing the topic.
my huge goal is for time. i'd like to run 3:10. that comes out to be approx 7:16 per mile. i keep going back and forth on whether or not this is too lofty of a goal or just right. i think as the workouts become more more tempo runs then fartleks that will help me gauge how that pace feels. Regardless, i'd like to improve upon my time from twin cities last year (3:19) and figure out my fluids/gel consumption so i can stay out of the bathroom this time!!!
mon (8.31) - i had to close the store so instead of the group run i was on my own in the morning. i did 3 laps at francis and then headed over to dubourg high school for some drills and strides, then back home for a total of 6 miles. part of the segment this time is to incorporate some drills and strides for some core strength and form work. let me tell you, i think i am already sore from doing them! it's been quite a while since i've been in the land of high knees and butt kicks. i'm sure it will start to get easier--i hope anyway! *side note, today i tried out the new nike lunar glides. ben was out in portland at a nike conference (and running hood-to-coast) and brought me home a pair. they are pretty cool and i think i'll be working them into the mix here.
tues (9.1) - this morning i was really feeling beat up. i didn't really feel like i had any energy out there. i think the long run was a little fast on sunday (we really got rolling at the end there) and the drills yesterday certainly didn't help my cause. plus, with ben out almost all of last week the store was a little short-handed so i worked some really long days (open to close!!!). i had originally planned to at least run six, but i called it at 5 miles. I'll have to make up a little in mileage later in the week.
wed (9.2) - workout day. headed over to FP for a fartlek workout. kris, sara, jenny and i did a mile warm-up before starting into it: 6 miles of 2min hard, 1min easy. i can honestly say that i really don't mind this workout for some reason. it is tough, but we used to do this one in college too and i generally had a good one. maybe it's just the mindset i put myself in. let me just say that having someone to run with (kris) was a million times better than trying to do the workout by myself last week! we are fairly similar paces when it comes to more 'generic' fast running that comes with a fartlek rather than a specific mile pace. her goals for the marathon are a little quicker than mine, but otherwise, we're pretty equal. i felt great and did a mile cool down afterwards for 8 on the day.
thur (9.3) - ben & i are headed to pennsylvania today for a wedding so i got my run in this morning before we left. an easy 6 miles. i was definitely feeling a bit beat up from the workout yesterday, but i stayed on the grass for the most part to give my legs a rest.
fri (9.4) - as you can only expect from traveling all day the day before, i didn't really feel the greatest on my run today. just slow and dead-legged. we did run on a nice path along the river that has the miles marked on it. i also took a little detour to do a loop through a park along the way. 6 on the day.
sat (9.5) - i did my long run this morning. there were a bunch of either hansons or ex-hansons girls in town for the wedding. i was a little nervous that they would run a lot faster than i was prepared for, but i was willing to take the chance to have some company for at least part of my 18 mile run!! we started off with the first mile at just over 8 min pace and i was like, ok, i think this will be alright. no sooner than i had thought that but we were cruising along at 8 or even under on most (we were back along that marked path so i knew what pace we were running). my company was laura, molly, jackie, leigh, and carly (the bride-to-be). we circled back to the start of the path to drop off everyone but myself and molly at 8 miles (that's how far the other girls were going for the day). molly was kind enough to run another 5 with me--which was great! then i had two more on my own and then the last three were supposed to be at marathon pace. luckily i had that great path with the miles marked so i could know exactly my time/pace. the first one i did a little out-and-back b/c i wanted to be able to finish at the end of the path. i did 7:12, 7:03, 7:02. i'd have to say i felt pretty darn good. especially after having run the first 15 miles at 8 min or faster which is much quicker than i normally do (more like 8:30s for long runs with the fast finish). when i got back to the hotel i did some foam rolling and took an ice bath. it's nice when there is an ice machine down the hall so i had to take advantage!
the wedding that night was a blast. look for a post on that soon!!!!!
sun (9.6) - met the girls again this morning (a later start than yesterday!) for a nice, easy 5 miler. i knew i'd be stiff and sore not only from the 18 mile run but then standing/dancing all night. it was good to get the run in before we headed back to st. louis.
total weekly mileage: 55 miles
shoes: inspire = 97 miles, trance = 136 miles, lunar glide = 19 miles
my huge goal is for time. i'd like to run 3:10. that comes out to be approx 7:16 per mile. i keep going back and forth on whether or not this is too lofty of a goal or just right. i think as the workouts become more more tempo runs then fartleks that will help me gauge how that pace feels. Regardless, i'd like to improve upon my time from twin cities last year (3:19) and figure out my fluids/gel consumption so i can stay out of the bathroom this time!!!
mon (8.31) - i had to close the store so instead of the group run i was on my own in the morning. i did 3 laps at francis and then headed over to dubourg high school for some drills and strides, then back home for a total of 6 miles. part of the segment this time is to incorporate some drills and strides for some core strength and form work. let me tell you, i think i am already sore from doing them! it's been quite a while since i've been in the land of high knees and butt kicks. i'm sure it will start to get easier--i hope anyway! *side note, today i tried out the new nike lunar glides. ben was out in portland at a nike conference (and running hood-to-coast) and brought me home a pair. they are pretty cool and i think i'll be working them into the mix here.
tues (9.1) - this morning i was really feeling beat up. i didn't really feel like i had any energy out there. i think the long run was a little fast on sunday (we really got rolling at the end there) and the drills yesterday certainly didn't help my cause. plus, with ben out almost all of last week the store was a little short-handed so i worked some really long days (open to close!!!). i had originally planned to at least run six, but i called it at 5 miles. I'll have to make up a little in mileage later in the week.
wed (9.2) - workout day. headed over to FP for a fartlek workout. kris, sara, jenny and i did a mile warm-up before starting into it: 6 miles of 2min hard, 1min easy. i can honestly say that i really don't mind this workout for some reason. it is tough, but we used to do this one in college too and i generally had a good one. maybe it's just the mindset i put myself in. let me just say that having someone to run with (kris) was a million times better than trying to do the workout by myself last week! we are fairly similar paces when it comes to more 'generic' fast running that comes with a fartlek rather than a specific mile pace. her goals for the marathon are a little quicker than mine, but otherwise, we're pretty equal. i felt great and did a mile cool down afterwards for 8 on the day.
thur (9.3) - ben & i are headed to pennsylvania today for a wedding so i got my run in this morning before we left. an easy 6 miles. i was definitely feeling a bit beat up from the workout yesterday, but i stayed on the grass for the most part to give my legs a rest.
fri (9.4) - as you can only expect from traveling all day the day before, i didn't really feel the greatest on my run today. just slow and dead-legged. we did run on a nice path along the river that has the miles marked on it. i also took a little detour to do a loop through a park along the way. 6 on the day.
sat (9.5) - i did my long run this morning. there were a bunch of either hansons or ex-hansons girls in town for the wedding. i was a little nervous that they would run a lot faster than i was prepared for, but i was willing to take the chance to have some company for at least part of my 18 mile run!! we started off with the first mile at just over 8 min pace and i was like, ok, i think this will be alright. no sooner than i had thought that but we were cruising along at 8 or even under on most (we were back along that marked path so i knew what pace we were running). my company was laura, molly, jackie, leigh, and carly (the bride-to-be). we circled back to the start of the path to drop off everyone but myself and molly at 8 miles (that's how far the other girls were going for the day). molly was kind enough to run another 5 with me--which was great! then i had two more on my own and then the last three were supposed to be at marathon pace. luckily i had that great path with the miles marked so i could know exactly my time/pace. the first one i did a little out-and-back b/c i wanted to be able to finish at the end of the path. i did 7:12, 7:03, 7:02. i'd have to say i felt pretty darn good. especially after having run the first 15 miles at 8 min or faster which is much quicker than i normally do (more like 8:30s for long runs with the fast finish). when i got back to the hotel i did some foam rolling and took an ice bath. it's nice when there is an ice machine down the hall so i had to take advantage!
the wedding that night was a blast. look for a post on that soon!!!!!
sun (9.6) - met the girls again this morning (a later start than yesterday!) for a nice, easy 5 miler. i knew i'd be stiff and sore not only from the 18 mile run but then standing/dancing all night. it was good to get the run in before we headed back to st. louis.
total weekly mileage: 55 miles
shoes: inspire = 97 miles, trance = 136 miles, lunar glide = 19 miles
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