Posts Tagged With: pace

Sweaty Saturday’s- Fast Times

I’m going to start documenting my weekly work outs here on Saturday’s. Obviously, because it is the last day of the week.

Last week was not a good running week. With my monthly visitor approaching, my runs were less than stellar. Going into this week, I definitely wanted to take things slower and enjoy my runs. Well, needless to say, my runs this week were 110% better and FASTER than last week.

Sunday: I lifted weights in my room because I was baking Christmas candy with Ryan’s family all day.

Monday: 5 miles at 9:30 pace. First day of Christmas break and this run felt really good.

Tuesday: 5.5 miles at 9:43 pace. I was going to 6, but stopped short at 5. Oh well.

Wednesday: 4 miles at 9:22 pace. I did 2 miles running, then 20 minutes on the elliptical, then 2 more miles running. Let’s just say my legs were DYING!

Thursday: 5 miles at 9:18 pace.

Friday: 3.1 miles at 8:46 pace. This was my first attempt at speedwork and it went really well! I did 6 x 800’s and in between 800’s I did 10 push-ups (regular, wall, incline), 30 crunches (standard, stability ball), 20 squats (regular, weighted). It was a lot of fun and I hope to incorporate that once a week!

Saturday: 2.5 miles at 8:54 pace. I just ran and increased the speed every half mile. Did some weights before and after.

Weekly miles: 25

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Fox Cities Marathon Race Recap!

I ran the Fox Cities Marathon on September 23, 2012 and it was my first marathon!

I’ll start on Friday. That was the packet pick-up/race expo and it was a little crazy. The expo was at Fox Valley Tech, where I go to school. I got there a about 10 minutes early and had to stand in line outside before it opened. When they let us inside, getting your packet didn’t take much time. The expo itself was a little confusing the way it was set up. I only bought my new 26.2 magnet and a t-shirt. The official race shirt was handed out AFTER the race.

Saturday I laid around the house and didn’t really do anything. Rested my legs. That night I went over to Ryan’s and he made me spaghetti. I was getting nervous and I just wanted to run the race already! My parents had scouted out a place to watch me and Ryan was also going to be at the finish line.

Sunday morning came and I was REALLY ready to go. However, despite the weather I had been running in all summer, it decided to be about 30 degrees. Hello?! So I ended up wearing a long sleeve shirt and capris. I know some people hate running in capris, but I really enjoy running in them! My mom brought me to the start and I told her I would see her in 4 hours!

The race started right at 7:00 a.m. and the marathon and half marathon started together and then split at mile 2. I was feeling really good at the beginning. I tried to start off slowly. Because it was cold, I took water at every other aid station and alternated water and gatorade. That worked out really well the whole race. I used the bathroom at mile 12, but only because there wasn’t a line.

My parents were at mile 9 and they were a welcome face. There wasn’t a lot of crowd support, but enough to keep you going.

Mile 9! Feeling good!

Mile 9! Feeling good!

I was at the halfway point at 2:09:31, which is about 4 minutes faster than my half-marathon time! Now I really want to run another half!

I don’t really remember a lot of the middle miles. It was mostly just me and my thoughts. “Keep going!” “Enjoy yourself!” “You only get one first marathon!”

My upper thigh really started hurting about mile 18. I wanted to walk, but I did not want to walk. It was a little internal struggle. I kept trucking along and knew I was halfway done. Then I started to get familiar with the route and I kept focusing on that. Counting down the miles and knowing what was waiting for me at the finish: my parents and Ryan and my medal.

We ran passed the hospital where I went to when I had dehydration in February and I felt so lucky to be able to run this marathon. I knew I had to finish strong. I only had 2miles left. After running over the bridge by the Neenah public library, it was the part of the marathon route that I had pictured so many times during my runs. I had ran that road when I lived in Neenah and now it was the finish to the race.

Ryan found me when I ran passed the park and I said, “I’m almost done!” And he said, “You are and you’re doing great!” I kept going and only had a half mile left at that point. Just through the park and to the finish. He met me again right by the finish and wanted me to run faster! I could barely run my legs were so tired! He was yelling, “You can pass those people ahead of you! I know you can!” I picked up the pace and did pass them and finished. I got my medal and warming blanket and went to find him and my parents.

Coming into the finish!

Coming into the finish!

My time was 4:22:23 and I was more than satisfied with that time! I wasn’t really hungry, but I did have half a banana.

DSCN5808

First Marathon!

Once I was home, Ryan and I looked at the results and I was pretty much average in every aspect of the race: age group, females, overall, finishing time.

I can’t wait to run another marathon. It was hard at some points, but I had a really fun time. And of course I want to beat my time šŸ™‚

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Fox Firecracker 5k Recap

This morning was the Fox Firecracker 5k and it was a HOT one!

Yesterday was the race expo from 4pm-7pm at Riverview Middle School in Kaukauna. It was quick and painless. I had to find my bib number from the list of racers and then proceed to pick up my shirt and bib. In and out in about 10min.

Today I got up at 6:30 and ate a Clif bar and banana. I really wanted to PR this race, but with the heat, I wasn’t sure if that was going to be possible. When I looked at the weather before I left, it was already 77 degrees. Whoa.

When I got there, I had to park about 10min away from the starting area. By the time I was done walking from my car to the starting area, I was already sweating. Well, this shall be an interesting race.

The University of Wisconsin marching band was there for entertainment before the race. Also, there were skydivers that fell from the sky and each had a different flag attached to them. That was pretty cool. I’ve never seen anything like that.

The UW Band led us to the starting line and played the Star Spangled Banner when we got there. Just standing there made me sweat. The gun went off and it was time to run.

The first half mile was really hard. I couldn’t get going because it was hard to breathe with the heat. Once I got going, it went better, not great, but better.

Mile 1: 8:31 (eh)

One thing that I didn’t like about this race was that we couldn’t use the whole width of the road to run. We ran on the left-hand side of the road and the right-hand side was just empty for the occasional car the police let through. I guess because Kaukauna is a little town, there couldn’t be too many roads blocked. But only having half the road made it really crowded and added to the heat seeing we had to be really close.

Oh hello mile 2. Hello hills. There were quite a few hills, bigger hills on this mile. No fun in this hot weather. I tried to keep trekking along, but the heat was taking a toll with the hills. I took some water and dumped it on my head at this mile. I was already wet from sweating, might as well get drenched.

Mile 2: 8:54

The next mile I felt a little better, actually. I tried to kick it into gear for the last mile. It was going well, until I got near the end, I felt like I was going to be sick. I slowed down a little and threw some water on my head. That made me feel a little better and I sprinted to the finish, just to get finished.

Mile 3: 8:30

Finish time- 26:27. BARELY a new PR. I beat my old 5k time by 5seconds. If it wouldn’t have been so hot, I probably would have done better, but we can’t control the weather. I’m definitely happy with my time considering the heat. I took 5th in my age division out of 35.

When the race got done, I drank some water and drenched myself some more. The results were posted shortly after and then I left.

This race reminded me of the Turkey Trot. There were lots of families running and walking because it was the Fourth of July, so that makes it a great event. This was a nice small town race. The course was nice, with plenty of shade. It was about 15min from my house, so not that far for me to get to.

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Juneathon Day 30: Out with a Bang!

Well, it’s the last day of Juneathon and it conveniently landed on my longest run since the half-marathon!

I was really nervous going into this run. My last 12mile run was really hard and I didn’t want a repeat performance. So I went in thinking about going slow and not worrying too much about my pace/time.

I met up with my running group again and we set out at 7am. I always seem to start out too fast when I’m with my group, so I tried to start near the back, with no success. My first mile was pretty fast.

The second mile and half of mile 3 were probably the toughest until the last two miles. I’m not sure why, I just didn’t feel right. But then I got into a pretty decent rhythm and it was smooth sailing from there. Literally, I felt awesome miles 3.5 to mile 10. My pace felt decent, I wasn’t straining to keep the pace I was going. Awesome, awesome, awesome.

There were two water stations and since this week’s route was an out and back, we hit each one twice. I brought along a packet of sport beans and a Peanut Butter Gu (I hadn’t tried that flavor yet. SO GOOD!). I took the beans whenever I felt like and I took the gel at mile 8. The first and last water stations I took water and the second and third I took Gatorade.

On the route this week there were TONS OF HILLS!! Oh my gosh, so many hills. And not just little hills either, these were pretty big hills. And since it was an out and back we had to do these hills TWICE. Gah! So lots of practice with hills this week.

Miles 10 and 11 were tough. It was getting pretty hot. I always try to kick it up a notch that last mile, but it was really hard.

Mile 1: 8:47 (ambitious)
Mile 2: 9:09
Mile 3: 9:39 (ouch)
Mile 4: 9:13 (yay!)
Mile 5: 9:26
Mile 6: 9:30
Mile 7: 9:13
Mile 8: 9:43
Mile 9: 9:29
Mile 10: 9:43
Mile 11: 9:33
Mile 12: 9:33

Overall, I’m really happy with this run. I was thinking about being in theĀ  pace range of 9:40+ but all but two of my miles was above that, which I’m very happy with. If today would have been my half-marathon, I would have killed it.

Juneathon Day 30: 12mile run. 1hr 52min.

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Juneathon Day 27: Experiment

Yesterday was in the 90’s (again), so it was a good thing I only had a 3 mile run. While I was at work, I got to thinking that I haven’t done a run where I didn’t worry about pace since I got my Nike+watch. I decided it would be a good day to run on feel instead of hounding a pace, especially when it was so hot.

I parked at a different spot by the trail, because I had to get home quickly after. But the whole trail was open! Yay! I put my screen so I just saw distance and headed out.

Unfortunately, the spot on the trail that I was by had no shade. And no shade for almost that whole first mile. The second mile had some more shade, but barely. When I turned around, the wind was blowing at me (and it was a pretty strong wind!) and I could tell that I may have gone out too fast and the heat was getting to me. Even though it was really hot, this run seemed to fly by.

I got back to my vehicle and was dripping with sweat. Yuck. Luckily I had some water in my car and I quickly drank that.

When I plugged in my watch to my computer, I was anxious to see how my run had gone. Well, it was as expected, I went out pretty fast and lost (a lot) of steam as the run went on. Oh well, can’t win them all.

Mile 1: 8:39

Mile 2: 8:57

Mile 3: 9:19

I don’t know how many of these kinds of runs I’ll do where I don’t look at my pace. But yesterday was so hot and it was only 3 miles, so it was a fun little experiment.

Juneathon Day 27: 3miles. 27:59.

Also, last night I had a meeting with my running club. The guest speaker was the race director of the Cellcom Green Bay Marathon (remember the one that got cancelled mid-race). It was interesting to hear what all goes on in calling a race and other little details. He did a very good job at explaining everything that happened this year. And he also talked about what is being looked at for next year to make the race better.

 

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Juneathon Day 26

My normal spot on the Fox River Trail has been closed (curious because people still seem to come from that way), so I’ve been running the other way the past two days. I don’t like going that way because there are a few more streets (and one quite busy street) that I have to cross. The normal way runs right behind a whole bunch of houses and is street free.

Today’s run was okay. Nothing magical about it. My pace seemed to be all over the place. Whatever. 6miles done.

Mile 1: 9:23

Mile 2: 9:24

Mile 3: 9:09

Mile 4: 9:09

Mile 5: 9 ;15

Mile 6: 8:51

Juneathon Day 26: 6.22miles. 57:14.

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Juneathon Days 24 and 25

Sunday I had to attend my cousins graduation party in Milwaukee so I just did some crunches and push-ups. Nothing thrilling.

I REALLY REALLY REALLY (really really really) want to PR my upcoming 5k. Basically anything under 26min. My plan is go just go all out. Run like I’m going to die and then keep running. So I figure I’m going to have to practice faster running. Today I attempted fartleks with much success.

My Nike+ watch has a feature where I can tap the screen and it makes a lap. I used this feature to time myself with my fartleks.

The plan today was 4miles. I ran the first mile regular, then sporadically ran the middle 2miles, and ran the last mile regular again. Here are my mile splits:

Mile 1: 9:11

Mile 2: 8:51

Mile 3: 8:39

Mile 4: 9:05

I rested for about 30secs between each fartlek. Comparing the first few intervals to the last ones, I did get faster:
First few:
0.19mi- 8:12pace
0.14mi- 8:03pace
0.15mi- 8:26pace
Last ones:
0.20mi- 8:00pace
0.29mi- 7:51pace (yay!)
0.22mi- 7:46pace

This was my first attempt at it and I felt AWESOME after. It was so great. Better than just straight running for 4 miles. Fartleks and some speed work will be in my future training.

Juneathon day 24: crunches and push-ups

Juneathon day 25: 4miles. 36:21

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Juneathon Days 20 and 21

Yesterday was a hectic day and I just did some crunches. That’s all. Lazy.

Today, however, I was able to run after work. The stars aligned and it was GLORIOUS!

The plan was 3miles, but I was feeling great, so I ran 4. I bought a new pair of shorts and some new tanks because Scheels was having a sale. Score. New clothes, amazing weather=great run.

Comparing today’s run with Tuesday’s run was like night and day. This run felt effortless (as effortless as running can get). I started off slow and pushed myself the last mile.

Mile 1: 9:02

Mile 2: 8:48

Mile 3: 8:46

Mile 4: 8:44

Fantastic run. I can’t say enough about it, everything was perfect.

Juneathon Day 20: 150 crunches/ab work.

Juneathon Day 21: 4.1mile run. 36:15

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Juneathon Day 19: hot, Hot, HOT

Yesterday was 90 degrees and I thought it would be a good idea to run 6 miles. I’m a genius, I know.

Good Lord, it was so hot and muggy. Every step felt like 12 steps. Every mile felt like 3. Needless to say, I stopped to walk a few times (and believe me when I say, I RARELY stop to walk on my runs). I don’t think my speedy run on Monday helped any either.And I may have been pretty ambitious with my pace at the start. Whoops.

Mile 1: 9:23

Mile 2: 9:17

Mile 3: 9:37

Mile 4: 10:51

Mile 5: 10:40

Mile 6: 11:48

When I was done, I drove over to Shopko and filled up my water bottle and bought a Clif Bar. I did some shopping in Appleton and needed something to tide me over.

Juneathon Day 19: 6miles. 1hour 1min.

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Juneathon Day 18: Running from the Storm

I wasn’t sure if I was going to be able to run outside today because it had been raining off and on all day. But thankfully, when I got done with work, it wasn’t raining. It didn’t look pleasant outside (and it was MUGGY!), but not raining. So I drove to my normal spot at the Fox River Trail and did my scheduled run.

It still looked like it might rain during, so I decided to just run as fast as I could the whole run. I would really like to PR the Firecracker 5k on July 4th. And I just wanted to see what I was capable of after Saturday’s bad run.

Well, I didn’t beat my current 5k time of 26:13, but I was close! I’m hoping that on July 4th at 8am, it won’t be 85-90 degrees outside, like it was this afternoon. That will probably give me a better chance of beating my PR.

Mile 1: 8:20

Mile 2: 8:27

Mile 3: 8:49

I beat the rain by about 5min. Success šŸ™‚

Juneathon Day 18: 3.12miles. 26:40

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