Saturday, October 29, 2011

Training Log Oct. 23-29

Ahhh, recovery week.  This week has been easy just when I needed it.  My sleeping problems returned to some extent (I hope I have that figured out now) so I was pretty tired to start most days.  Next week will be a regular week, followed by a week of taper and racing.  (3 races in 3 days in San Diego!)

Sun: Rest day
Mon: 20 minutes easy with stroller, 1.8 miles, walk 20 minutes; foam rolling
Tues: 30 minutes easy on treadmill, 3 miles; foam rolling
Weds: Rest day
Thurs: Rest day (unplanned)
Fri: 4 miles, 40:29; yoga
Sat: 8 miles on.the.treadmill.  Thank goodness for iPods and loud music!

Due to my bonk last race and post-run headaches that have been plaguing me all year, I am trying some new nutrition strategies.  If they work out, I'll share.  If not, well... I'll probably be asking for suggestions! 

Have a great week and happy training!

Sunday, October 23, 2011

Mankato Marathon Half 2011 Race Report

A PR is a PR.  I should be happier about it than I am.  I really am proud that I broke my half-marathon PR from 13 years ago, but I didn't go as fast as I had hoped and that leaves me feeling a little disappointed.

This was the first time I've attempted to "race" instead of just run at this distance.  I warmed up, I had a race plan, and I thought hoped I was really going to crush my PR.  I did several things wrong that I'm sure helped my eventual blow-up in the race and there were several things that were just out of my control.

Out of my control included the not sleeping well the night before, being a little hormonal just before "that time of the month", and my usually tried and true nutrition plan not working.

So what did I do wrong? 

My race plan included going out with the 2:05 pace group and staying with them until at least halfway.  I wanted to run just a little past comfortable. I left the pace group behind in the first mile and proceeded to clock my first 7 miles at a 9:13 pace, 20 seconds faster per mile than I had planned.  (The pace group later passed me between miles 9 and 10 and I tried to hang on, but couldn't.)

I wasn't mentally prepared to "race" for over two hours.  Keeping your mind in race mode for that long is HARD!  I occasionally started to drift into space-out mode and had to really concentrate on focusing on my race.  I suppose part of this comes with practice and  I hope that this will improve the more I race at longer distances.  Also, when I did my half-ironman triathlon, I did a lot of race visualization in the weeks leading up to the race.  I only did any visualization the night before this race.

I wasn't trained as well as I should have been for my goal.  I had a rough patch after my half-ironman, and even though I finally started having good runs again mid-September, I haven't been consistent since.

How and where it went downhill:

After my first 7 wonderful miles, I crashed.  I was running along, feeling great.  I had found comfortable and jacked it up just half a notch.   My breathing was perfect, not breathing hard at all.  All of a sudden while climbing a hill, it felt like someone attached me to the weight sled.  I went from a 9:12 mile for my seventh mile to a 10:05 mile for my eighth mile.  And I just got slower from there.  No matter how hard I tried, my legs just did not want to go faster.

I usually take gel at 45 minutes and 90 minutes, in addition to one 15 minutes prior to the race.  That has always worked for me in the past, but I always take an extra gel, just in case.  Boy, was I glad I did!  I was also happy to take an extra gel at one of the aid stations.  I ended up taking gel at 45 minutes, 1:20, 1:40 and a half a gel at 2 hours.  They didn't help me speed up any, but I could tell when it was getting close to that 20 minute mark, and I think it helped me not slow down even more.

My time: 2:08:57.  A PR by 35 seconds.  

I have another half in three weeks.  I don't know how I plan to attack that one yet.  That race falls on my three races in three days weekend.  I am also running two 5Ks that weekend and so far the 5K is the only distance I have not set a PR for in 2011.  I am torn between trying to break my 5K PR and going for the half-marathon PR I was hoping for.  I think I need a couple days to get this one out my head.  Then I can make a decision and draft my training plan for the next few weeks.

I'll post pics later if I get some from the official photo people.  The disadvantage of having a hubby who runs also is there isn't anyone to take pictures of either of us!  Speaking of my husband, he had a wonderful race and a PR of over twenty minutes with a 2:01:30!  Very proud of him!

Wednesday, October 19, 2011

2011 HeadNorth Silver Strand Challenge

I got an entry to the half-marathon I was hoping to run through HeadNorth's fundraising team.  I can't say it this good, so here's the text from the email they want you to send out with the pertinent info. 

"I’ve just signed-up to participate in the upcoming HeadNorth Challenge Silver Strand 5K race on November 13th.  The HeadNorth Foundation is a local San Diego based foundation that provides services and grants to individuals and families impacted by a spinal cord injury (SCI).  HeadNorth is focused in providing financial assistance, resources and guidance therefore meeting transition needs of SCI survivors.

After learning that nearly 100-120 people become paralyzed due to a spinal cord injury in San Diego each year, I’m supporting HeadNorth so that they can continue provide grants to SCI survivors. No one expects that they will ever be confined to a wheelchair or lose the ability to do many things we take for granted.

Please support me in my fundraising efforts and helping to make a difference in the life of someone living with a spinal cord injury."

I promise I won't post, post, and re-post to get people to donate.  Just this once.  Please consider donating to HeadNorth.  Any amount, even just a couple bucks will help.  Thank you all for reading through this and for your consideration.  A special thank-you to anyone who decides to donate!

Here's the link to my fundraising page:

Erin's Donation Page

Be sure to check out my fundraising progress in the left sidebar.  

Again, thank you!

Monday, October 17, 2011

Training Log Oct. 9-15

I was spot-on with last week's prediction of not doing much for organized workouts this week.  In fact, this was the only workout all week:

Mon: Ran 11 miles, 1:55:11, first 8 at long run pace, last 3 at half-marathon pace

The rest of the week was spent painting, dealing with some of the season's last tomatoes, and cleaning the house.  I didn't finish painting, but the weather forecast for this week says that I'm done.  It's supposed to be in the 40's for highs and it needs to be at least 50 to paint.  Oh well, it's hard to paint with a toddler around anyway!  I did get enough done that at least it will look okay from the road if I can't get back to it until next spring.

It sounds like Liam had a fun week with Grandma & Grandpa in Iowa.  He is adjusting well to being back home. 

Goals for this week are to get back on schedule with P90X and a half-marathon on Saturday.  I'd like to PR in the half, but I'm not confident that I can hold that pace for 13 miles.  I had PR'd a half-marathon in a training run this spring, but I don't feel my fitness is as solid as it was then.  We'll see.  I've finished enough half-marathons that I don't really want to run just to finish.  So far, I think my plan will be to go out at PR pace and see how long I can hold it. 

On a somewhat related note, I'm still looking for a bib for that half-marathon in San Diego.  I'd really like to run that race, but it's starting to look like that may not happen, even though it appeared that bibs were fairly readily available for transfer.  I still have a couple avenues to pursue, but I'm not too optimistic.  I may just have to settle for a 5K that day instead.

Weekly total:  Run:11 miles

Friday, October 14, 2011

Shameless Plea For A Race Bib

So I have decided that I am going to San Diego in November.  The ticket has been purchased and arrangements are being made!
My goal is to run three races in three days while I am there.  I would love for the Silver Strand Half-Marathon to be my ending race, but it is sold out!  Bibs can be transferred until October 25th, so I am putting this out there in the hopes that someone knows someone (who knows someone, who knows...) that has a bib to transfer. 
If anyone out there can help me out, please email me at xxxxxxxx.  I would truly appreciate it!  Thanks!

EDITED: I found one!  I will be running Silver Strand in November!  

Wednesday, October 12, 2011

Training Log Oct. 2-8

I felt great this week!  My energy levels are back on track, I slept well, and I was able to get most of my workouts in as well as a bunch of stuff around the house. 

Sun: 40 minute walk w/ stroller; half of P90X Core
Mon: 25 minute easy run, 2.25 miles; P90X Shoulder & Arms, half of Ab Ripper X
Tues: 45 minute easy run, 4.13 miles; P90X Yoga
Weds: P90X Legs/Back- I did this in two sessions.  I hadn't eaten enough breakfast to fuel the workout and I crashed halfway through.  Came back at night and did the rest.
Thurs: 3 miles on treadmill, "hills"
Fri: Rest day
Sat: 5 miles on treadmill, 54:00.  This was supposed to be 11 miles, but I was running during Liam's nap and he woke up early!

Weekly run mileage: 14.38 miles

Looks like a good start to my goals for the fitness challenge.  Maintain aerobic base, increase strength.  I'm hoping to be able to continue this week, but life may get in the way a little.  Liam is at Grandma & Grandpa's for a whole week and I have decided to tackle painting the exterior of the house all by myself.  To get this done in a week, I will have to spend most of my waking hours working on it.  At least painting a house is more exercise than sitting on my butt!

Tuesday, October 4, 2011

Lullaby: Update

I am going to preface this post with a big "Knock on wood". 

I seem to have my sleeping/lack of energy problem under control.  (See original post here.)  In fact, the past couple days I've had so much energy it's ridiculous.  What did I do? 

1) I took the Rozerem my doctor prescribed for one week per his instructions.  Now that my sleeping patterns seem to be regulated, I am only supposed to take it as needed. 

2) I made taking my daily vitamins a priority.  I even added it to my daily to-do list so I have to check it off.  I also added a Vitamin B drink to my lunch every day.

3) I've started exercising more regularly again.  This had turned into a vicious cycle of "I can't work out because I'm too tired" and "I sure would sleep better if I'd worked out."  Now that I have more energy, I can get my workout in, and I sleep better because I'm exercising. 

Which one of these did the trick?  I have no idea.  I'm just glad something worked!

Sunday, October 2, 2011

Training Log Sept. 25- Oct. 1

Woohoo!  I finally did enough training this week to do a training log! 

Sun: Irongirl Duathlon (Race report here) Ran 4.15 miles, Biked 22.75 miles
Mon: Rest
Tues: Sick
Weds: Sick
Thurs: 3 mile pace run, 28:12
Fri: 3 miles easy, 31:31
Sat: 9 miles easy, 1:41:33, WINDY!; 25 minute walk

Weekly Totals:
Run: 19.15 miles
Bike: 22.75 miles

I started a 90-Day Fitness Challenge on October 1st with an online friend.  I am also doing the October Unprocessed Challenge hosted by Eating Rules. (see button in right sidebar).  Basically it's eating nothing but what you could make from raw ingredients in your kitchen.  (To find a complete discussion of what is allowed for the challenge, please visit one of the above links.)  I am allowing myself two exceptions to this challenge. 
     1) I have one half-marathon race left mid-month and am going to use gels and sport drinks for that race.  I know they work for me and they are available at the aid stations. 
     2) Milk.  The challenge defines homogenized milk as off-limits.  If I had a source to get raw organic milk that I could pasteurize at home, I would.  But since it's illegal to sell raw milk in Minnesota, I don't see that happening anytime soon.  Until that changes, I will continue to buy the homogenized milk from the grocery store. 

I am excited to be part of these challenges.  I  only have one more race planned this year and was wondering what I was going to do to keep myself motivated. 

On another note, I find myself with a plane ticket and no event to attend.  I can change my ticket, but I don't know where to go or what to do.  It's on Sun Country so I'm limited in destinations (I can't believe they don't fly to Denver!  WTH?  They used to!)  I need an idea for a good getaway that I can do on my own.  Something triathlon related that isn't super expensive would be awesome.  Anyone got any suggestions?