It must be Race Week

Sure signs it must be race week
Weekend weather forecasts for Eugene call for a chance of snow (28-34 F lows).... That doesn't happen often in Duck-ville, but last year there was snow twice: Thanksgiving weekend, and then again in April, (I think). I don't mind snow, but I would prefer not to race on it! We are not equipped for winter weather around here, and drivers, as well as runners, are likely to act a little crazy.

I came down with a teensy little cold this week. This is deja-vu!!. I was sick the same week, same race (Run to Stay Warm) last year. I had a lot of fun though, meeting up with a few OR bloggers (Kim, Laurie, and Fruit Fly) and walking away with a 6 minute PR that day.

Laurie, Kim and I on the course

I know I can't expect an automatic PR anymore. As as I gain experience, I see that any PR I can earn will be significant and require good training, study of the course, great race plan execution and everything else to "fall in place" on race day (i.e. God's intervention and blessing for it). You could say that I am completely unsure of what to expect this year- but hoping for the best.

Rundown since last training post:

11/7 Rest
11/8 Fartlek 8.6 mi 1:06:13 7:45
11/9 Easy 5.8 mi 49:58 8:37
11/10 Rest
11/11 Easy 10.7 mi 1:30:12 8:27
11/12 Easy 8.0 mi 1:06:02 8:16
11/13 Weights (Again..only one time this week-  Pathetic!)
11/13 Threshold 11.0 mi 1:24:11 7:39 (wu, 3x10 minutes @ T pace, 3 minutes E pace between)
This actually went really well. I drove to do threshold running on a flat area. It was daylight and I was able to hit the paces. Perhaps a bit of a long workout for a week out, but it felt great! 
11/14 Easy 5.5 - G battery low, 8:21 pace
11/15 Rest day

Plan for the week:

• Sleep in at every opportunity. This is not hard because my kids have been sleeping in and I am a stay-home mom. School is starting late this week. 
• Drink lots and lots of fluids. I made a killer vegetable beef soup from prime rib leftovers. Yum!
• Get in a few miles here and there, probably take Saturday completely off.
• Go in for a pre-race massage with Carol at Massage Central (She has promised to go easy on me!)
• Spend the night at Hotel Mom and Pop before my race. 

Random Thankfulness

• I am grateful that we were able to pay our property taxes. Having a place to call our own is a gift I hope to never take for granted. I often find myself grumbling about circumstances, but really, we have been blessed just to have shelter and clean water. So many are without.
• I am grateful for my husband who A) has a strong desire to provide for all of us, and, B) has been faced with some very difficult decisions recently. I am so glad that he has been seeking God's guidance in his decision making- and setting an example for the rest of my family. Though I sometimes try to take charge in our home, I am very fortunate not to have the responsibilities he has on myself.
• I am grateful for home school. This has NOT been as easy as I had hoped, but I am seeing my son grow as a reader before my eyes. 
• I am thankful for friends and family who have reached out to me and cared for me in unexpected ways that I really needed.
• I am thankful for a taper and a good excuse to REST UP, even if this race ends up being a training run. :)

Other random stuff:
I finally merged my two Athlinks accounts into one. This is nice! The new merge shows all my races except a few that had results that were never published online. Lots of Personal Worsts and pregnant races. SWEET. Do you ever use Athlinks?

Half Marathon Taper, little updates on L I F E w/ photos

Week in Review
11/6/2011 Weights
11/6/2011 Long/E 17.1 mi 2:21:25 8:16

11/5/2011 threshold 6.7 mi 50:23 7:29 avg, 27 minutes T pace- 6:40 goal
4x1 mile w 1min rests

11/4/2011 Easy 6.6 mi 54:58 8:22, PM Easy 5.5 mi 46:00 8:23

11/3/2011 Weights
11/3/2011 Easy 7.4 mi 1:03:17 8:36

Fall:  the best running season here (next to spring, summer and winter)

11/2/2011 Interval 11.8 mi 1:33:21 7:54 avg, 24 minutes Interval pace
1.5 warmup, 6x 4minutes I pace/2 minutes recovery , Goal Interval pace= 6:09/mile
Rating this 9/10 on effort. Really should do this on a flat stretch, but daylight is limited and I didn't give myself time to drive to run the flat areas. COLD but no frost.

10/31/2011 Easy 10.1 mi 1:23:52 8:20 Got teased by my neighbor (while running) for running the candy off :)

I will be winding down my training for the November 20th half marathon. I have spent the last 6 weeks or so rebuilding my mileage base, mostly in the long run, since the 5-15k training ended in mid September. Truthfully, it only took a little shifting around of miles - and the legs are generally a bit happier going slower one more day a week. It did feel like I had been "missing out on something" after I had my first run over 2 and a half hours in who-knows-how-long. I like the feeling of being spent by duration, not just effort in speed. I spent an evening pouring over my log trying to compare last years stats with this year's and finally quit. I am where I am, and God will handle it for me.

 Time to reduce the running a bit if I want a good race. I aim to taper for 10-14 days. Feeling nervous that I can't match the calculators...time to re-read the last bold sentence..over and over again.

***
Around home

We are artists...

Make that: ONE of us is an artist. :)

Home-made baguette?

Will this be our Christmas card photo ??

OR maybe this one.

***
For believers
Please click here if you have time to pray for a pastor in another country. He is facing the death sentence for  refusing to recant his faith.

My new BOSTON plan: A Leap of faith & A fresh start

I have been stalling about taking this step for some time.

Really, it boils down to trust: trusting my own limited experience, and trusting God to see me through training, whatever the circumstances (or outcomes) may be. This week I took a big step (for me), and decided to abandon the comforts of a training schedule made by experts (Pete Pfitzinger 18/70) and create my own training plan for Boston- my second marathon. Ever. (Can you tell I am still a bit nervous about this choice?)

Side note: In high school I used to jump off of train bridges and cliffs into rivers and lakes (even skipping a few classes to do so. Sorry dad and mom!). You would have a hard time getting me to do that for money these days.

Thank you to those of you who encouraged me to write my own plan. I don't know if I would have tried without my blogging support crew!

Here is a link to my new training plan for Boston: (click HERE) Let's hope it works! There is a strong possibility that I will go in and erase all the pace info soon, especially if I seem to have any trouble hitting the targets. :) Special thanks to blogger, Danny (he is a genius) who tried to help me post it as an image- I just don't have the skills or the software! 

The plan uses alternating hard/easy workouts with two days specifically for speed work. My peak weeks will each take me approximately 10 miles higher than I have ever done in a single week. I left some workouts as  "cruise intervals" so that I could assess the day before and decide what the best speed workout that day should be. There is a taper and a few cutback weeks. There are a few weeks where I run five days instead of six; this is to get an extra day of sleep as an incentive and body booster.

I started back at the weights last week, which drained my legs, but left me seeing what I have been missing. The plan is to get in 2-3 days a week of strength training on my hard workout days, leaving my legs fresh for the next hard workout day.

Today's run went spectacularly! Nine miles as an easy aerobic run- slightly faster than my goal (Gotta watch that!). I had peace of mind and great time alone with God. My body felt very rested after a "Christmas cutback", and I am glad to be back in a structured program, (no matter how scary it is that I am the author of it).

SIXTEEN   WEEKS   TO   GO  !

EWEB half Race Report & Kamikazi Running Lesson: Take 1

Spoiler alert:
I have to admit it is my habit to skip right to the finish time when reading race reports...but I always go back and read the details, because I love a good story!

Overall winners:
MALE
1/462 John Ngigi 31 M 1/32  Glide OR 1:13:19 1:13:20 5:36
2 Timothy Pillow  19 M 1/13  Eugene OR 1:15:23 1:15:23 5:46
3 Leo Alapont 34 M 2/32  Eugene OR 1:16:22 1:16:23 5:50

FEMALE
1 (9 overall) Clare Taylor 40  1/28  Marcola OR 1:22:04 1:22:06 6:16
2 (17 overall)  Stephanie Snyder 41  2/28  Salem OR 1:24:48 1:24:49 6:29
3 (27 overall) Tonya Lutz 33  1/48  Salem OR 1:27:33 1:27:34 6:42

My FEMALE AGE GROUP:
1 *Me*   1:31:XX 7:xx  
2 Gretchen Parker  1:41:31 7:45
3 Heather Leonard  1:48:48 8:19

Race apparel included gloves, paceband and shortie "geetah" straw.

It was pretty chilly when I rolled into Eugene at 8 am. The race was to start at 9 and that meant I had an hour to get ready. That could be an all-time record for race preparedness for me! I came wearing tights and long sleeves over a lycra tank. I also wore gloves and my trusty Brooks running hat, and kept on a down jacket until race time.

We were slated for cold rain, with a "real feel" of something in the mid 30's. We would be blessed with a break in all precipitation until almost noon, giving us cool weather with some clouds and even a few sun rays.
I met up with Kim, Laurie and FruitFly- a few other blogger runners. Such nice ladies!! And we all chatted, took photos with Kim's friend Ken, and then I went to get my packet. Total chaos.

Blogger meetup!!! It was so fun to meet Laurie and Kim!

And FruitFly...but where was she? In the line to get packets, where I should have been.

The packet pickup was a mess, even for those pre-registered.

Warning! They could work out some kinks there.

We were supposed to be silly here, or so I thought...
For some reason I was the only one. :] 

After the pre-race stuff was settled, I took my place in line for the porta-potties and while I waited I read an inspirational letter. My friend Cathy (an non-running musician) penned it. It helped me bring things into focus. I knew I was still sick, but had trained well. I would do my best, see how things went and adjust as necessary. Above all else, I would try to conduct myself with honor (not always natural to me!!) during and after the race.

When the gun fired, I quickly realized I had put myself in the wrong place for the start. I jockeyed around a few people and found a good position. I passed many people in the first mile and found myself comfortable running right behind a shorter woman in a black skirt and crazy knee socks. She must have twice the cadence I do! She was consistent and strong. We passed the first mile marker at around 7:10. A little fast- but close to my original 7:15 goal.

I am not sure what happened between miles 1-2. It felt fast, but good, and Crazy Socks and I passed many people. Things thinned out. I removed my long sleeve shirt and tied it to my waist.

I passed Crazy Socks and a few others just before mile 2 and when I checked my watch it had been a 6:29 mile! Maybe we really went that fast, but I heard someone behind me ask, "Was that in the right place?" I shouted back "I don't have a Garmin, but that last mile was 6:29 by my watch." I think that crazy socks and I were chatting with each other.

The third mile was finished in 7:29- so maybe the markers got back on track here -or we slowed down- but I decided to take my first gel on the way to mile 4. I washed down some water with my straw from a cup that I was handed, and put the straw back under my watch band. For the next mile or so, there were few runners to be seen.

Near mile 6, I felt my right quad start to burn a little.  I also heard footsteps and realized that someone was right behind me. It was crazy socks! She passed me near mile 7 and I tried to catch her. She kept an even pace and I tried and tried to catch back up with her. At this point I felt like I was starting to flag, so I took another gel and kept my eye open for the next water stop.

Near mile 8 or 9  there was a turn-around point and we watched as the lead women passed with some faster men, (my guess is that the lead men had already crossed the river). I got a nod from a few men and a gal too. Then it was over the last footbridge and back upriver. I noticed that I gained the most ground on Crazy Socks when we were going up bridges or hills, but just not enough.

One of my goals in this race was to try to run the tangents (making the course as short as possible, while staying on the course). I feel very successful in this effort! It was clear as I watched other runners that this is not what everyone focuses on. I passed another man near mile 10. Then I almost caught Crazy Socks when she stopped for water.

I had taken my last of 2 gels and had some water earlier, and felt no need. I couldn't believe I was staying right at or above the 1:32 pace I had optimistically written for a "lucky stars" scenario on the pace band --right next to the 1:34 paces I had projected, based on the McMillan Calculator, given my recent 5K. *(more on that later..)

Still, I wanted to catch Crazy Socks, whatever pace she was running, but she had paced herself well and I was running way faster than I thought capable. I just kept thinking..."How long can I hold this out?" as she got further and further ahead of me. And that's when it happened.

Somehow, in my intense focus and attempt to shear the course, I ran right into a garbage can! Not just a garbage can, a park garbage can with a wooden enclosure. A stationary object. It did not yield and I took maybe 4 or 6 very unbalanced steps and almost went skidding on my stomach! Some walker saw it and had a good laugh. I, on the other hand, was not amused. In fact a 4 letter word escaped my mouth. Then I remembered my goal- to be honorable. I let it go.

Surely Crazy Socks gained some ground during that debacle. I tried to regain the fastest possible pace with only a couple of short miles left. I knew I was right on for 1:32 and hoped to hold it. Past the rose gardens I was passed by a guy who had beefy legs.

He said to me "Dig deep!".

I said "Yeah, you too." ? But I was thinking, "I am digging as deep as I can buddy!" And, "If you have that much left in your legs, why didn't you use it earlier?" And..."Can I have some of your quad strength? I could really use it!"

A short while later, I could see the Alton Baker Park footbridge and knew we were getting close. I was very focused on the tangents- maybe too focused. There was a woman walking on the left side in my direction, and a man running also on her side. I thought to myself, "I can get right between them." to get my tangent...I got nearer and the guy stepped sideways.

We both apologized, but I kept running to go between him and the woman. He was indecisive and I was running right for my tangent! He moved the other way, and blam-O! We hit. A second later I was on my way again. I have no idea what he thinks right now, but I kind of feel a little bad.  I probably should have just gone around him. :/

Lesson learned: Run the tangents, but watch out for moving and stationary objects.

A few minutes later I could hear the finish line announcers and I rounded the last corner. It felt AWESOME to hear my name called out and also hear that the finishers for the half marathon coming in are running about a 7 minute pace!

I crossed the line in 1:31:XX, received my mug and had my chip taken off. Once off the mat I thanked God for my race and met with my parents. Then I saw Crazy Socks, congratulated her- Kristi- and introduced myself.

With my arms strategically placed to make it look like I am wearing a unitard/singlet, with shirt wrapped around waist!

Note: perhaps contrasting color for top next time might be a better choice. ha.

A little while later I found Laurie (who PRd) and Kim (who ran better than she had expected) and we went to see the results. They were kind enough to go to the awards ceremony with me and take photos (THANK YOU , ladies!)

Getting the AG medal. (I wore pigtails. I think they might make me faster.) 

All the medals look the same- without engraving. Still, they are cool!

And this photo is a good example of how BIG my feet are...

Not likely to blow over in a wind storm! He he.

All Cheese! Thanks for taking the photos, girls :)

It was a pretty good day! I went to mom and dad's where my dad had scheduled an athletic massage as my late birthday present. First time with a professional massage- I am sold!!

* Now...about the pace band. Someone said something about me sandbagging :) ...and I just have to say, that in my best case scenario I had expected a 1:34, but being that I was sick and it got worse for Thursday/Friday, I had no idea what to expect. Even meeting my old PR seemed like it might be far-fetched. You just never know! Always, always do your best. Sometimes things go your way, even if there might be a few things in the way.