Hi all, just quickly checking back in to give an update on how things have been going since the Half. Well the good news is that the legs have recovered well. I didn't run Monday or Tuesday but since then have run 7 or 8 miles nice and easy every day and feel fully recovered from last weekend's efforts.
BUT, I am carrying a small pf issue in my right foot. It's not impacting my runs yet, but once I step the intensity up next week again we'll have to see how it reacts. I had two appointments with my doc and am stretching and massaging furiously with the aim to keep it at bay until Richmond. We'll see....
Other than that business as usual. Working too hard and looking forward to the weekend!
Saturday, September 13, 2008
Sunday, September 7, 2008
1:12:18
Previous PR 1:13:21, also went through 10 miles in 54:28 for a new "unofficial" 10 mile pr. I was very confident going into the race, weather conditions were almost perfect and having driven the course the day before I knew it was a fast one. One significant hill between mile 9 and 10 but other than that pancake flat and a net downhill. The only doubt in my mind, the last couple of days, a potential issue in my right foot has been developing. More of that later
At the start line there were 6 or 7 of us who were hoping to work together at about a 5:30 pace and Tim had even organized a couple of guys to step in at mile 3 and 6 to help us along. Tim and Fred headed out of sight as expected. Tim went on to run a personal PR of 1:09:53- nice job Tim!
I led the second group through the first three miles (5.30,5.32,5.16- downhill). Then one of the 'pacers' took over and he actually hammered it along a bit faster than I was feeling comfortable at so I backed off a bit and hung out at the back of the pack for a while. Next miles passed in 5.26,27,24,26,29,26. I was now in a group of three (one 'pacer' and another guy) as we approached the hill. I was feeling pretty strong still and was looking to break the other guy here. Sure enough coming off the top of the hill I had made a break so now it was three miles to go and no looking back! That mile was 5.32, mile 11 was 5.28 and now I was beginning to hurt! It was now also raining steadily so I was nicely soaked now and starting to fade! Mile 12 I managed in 5.35 then mile 13 in 5.41.
So fifth overall, first in age group and a big fat pr. Felt very good through mile 11 and it was only the last two miles I was feeling uncomfortable. The negative though is that my right foot is hurting. It's a pain at the base of my arch on the inside. Obvious reaction is that it's pf rearing its ugly head but it is in a completely different location to where I suffered last time and is more of an ache than an acute pain. I'm sure it's to do with the way I have been unconsciously compensating for previous injuries. Hopefully a couple of sessions with my chiropractor and concentrating on my 'proper' running form and I'll be okay. An easy week scheduled next week so we'll see....
I'm having a great time up here but will fill in with the other details of my trip when i get a bit more time!
Oh and I met 'Salty One' after the race today! Great to meet up with a 'fellow blogger' for the first time! Unfortunately the rain was really coming down at that point so it was a short and sweet introduction but congrats to your husband Laura, I saw in the results that he comfortably met his goal!
At the start line there were 6 or 7 of us who were hoping to work together at about a 5:30 pace and Tim had even organized a couple of guys to step in at mile 3 and 6 to help us along. Tim and Fred headed out of sight as expected. Tim went on to run a personal PR of 1:09:53- nice job Tim!
I led the second group through the first three miles (5.30,5.32,5.16- downhill). Then one of the 'pacers' took over and he actually hammered it along a bit faster than I was feeling comfortable at so I backed off a bit and hung out at the back of the pack for a while. Next miles passed in 5.26,27,24,26,29,26. I was now in a group of three (one 'pacer' and another guy) as we approached the hill. I was feeling pretty strong still and was looking to break the other guy here. Sure enough coming off the top of the hill I had made a break so now it was three miles to go and no looking back! That mile was 5.32, mile 11 was 5.28 and now I was beginning to hurt! It was now also raining steadily so I was nicely soaked now and starting to fade! Mile 12 I managed in 5.35 then mile 13 in 5.41.
So fifth overall, first in age group and a big fat pr. Felt very good through mile 11 and it was only the last two miles I was feeling uncomfortable. The negative though is that my right foot is hurting. It's a pain at the base of my arch on the inside. Obvious reaction is that it's pf rearing its ugly head but it is in a completely different location to where I suffered last time and is more of an ache than an acute pain. I'm sure it's to do with the way I have been unconsciously compensating for previous injuries. Hopefully a couple of sessions with my chiropractor and concentrating on my 'proper' running form and I'll be okay. An easy week scheduled next week so we'll see....
I'm having a great time up here but will fill in with the other details of my trip when i get a bit more time!
Oh and I met 'Salty One' after the race today! Great to meet up with a 'fellow blogger' for the first time! Unfortunately the rain was really coming down at that point so it was a short and sweet introduction but congrats to your husband Laura, I saw in the results that he comfortably met his goal!
Thursday, September 4, 2008
Cleveland, here we come
Ran my last little workout before the big race this weekend today
Ran easy up to Lansdowne, then three faster miles along there and back to CC track (5.58,5.35,5.32), did 8*100 striders and jogged home. The two fastest miles were at goal race pace for Sunday and felt pretty smooth so should be good to go for the race. Been feeling fresh after my runs this week, resting heart rate is down at a good level, weight is good, just want to hit the race now!race
So driving up with Tim tomorrow. He's arranged with some of his buddies to help out pacing at 5.30-5.35 for the race so I should have some company to work with. Looking forward to the break and seeing a new city! Sunday after the race we're having a big cookout and watching the Browns Cowboys game and then heading out to some pubs in the evening. Good times!
Lisa and the kids are heading to Virginia to visit her ailing Mom so her Mom will enjoy seeing Emily and Sophie and hopefully it will be a real boost to her.
Salty if you read this and are at the race, look out for me I'll be wearing a yellow 'Run For Your Life' vest. I should be able to spot you if I see you!
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Ran easy up to Lansdowne, then three faster miles along there and back to CC track (5.58,5.35,5.32), did 8*100 striders and jogged home. The two fastest miles were at goal race pace for Sunday and felt pretty smooth so should be good to go for the race. Been feeling fresh after my runs this week, resting heart rate is down at a good level, weight is good, just want to hit the race now!race
So driving up with Tim tomorrow. He's arranged with some of his buddies to help out pacing at 5.30-5.35 for the race so I should have some company to work with. Looking forward to the break and seeing a new city! Sunday after the race we're having a big cookout and watching the Browns Cowboys game and then heading out to some pubs in the evening. Good times!
Lisa and the kids are heading to Virginia to visit her ailing Mom so her Mom will enjoy seeing Emily and Sophie and hopefully it will be a real boost to her.
Salty if you read this and are at the race, look out for me I'll be wearing a yellow 'Run For Your Life' vest. I should be able to spot you if I see you!
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Monday, September 1, 2008
Labor Day update
Brought my Tuesday workout forward so that I could get it out of the way on the Holiday. After a 3 mile warm up I did 4*1600 with 3 minute recoveries. The length of the recoveries indicate that this wasn't meant to be too stressful a workout, just a little sharpener before the half this weekend. Goal was to hit 5.25,5.25, hit the third hard in sub 5 and then finish again with a 5.25. I hit 5.22,5.23,4.53,5.22. Felt good throughout so a good workout to end on heading into the race. Thursday I'll run a 'mini tempo' and some strides to get the legs ticking over but other than that I'll take my day off tomorrow and run easy 6/7 milers the rest of the week. The only problem with these 'tapers' is that I feel I'm losing fitness, but I know I'm not and there's plenty of more hard training to become before Richmond anyway!
Yesterday's run was 8.8 miles at 6.50 pace and then spent the day at a hot and busy Carowinds which I reckon takes as much out of me as a long run anyway!
Yesterday's run was 8.8 miles at 6.50 pace and then spent the day at a hot and busy Carowinds which I reckon takes as much out of me as a long run anyway!
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