Just a Little Bit of Race Fun

I have fallen off the face of the planet obviously.

The news:

1. I found a great job.
2. I have moved back to school to live in our apartment and work.
3. The apartment does not have internet.
4. Therefore Sam cannot blog.
5. Hopefully we can get internet set up within the next few days!

I’ll just break down my week’s training real quickly.

• Monday: off day
• Tuesday: 4.75 miles. (15 minute hill workout – 1.75 miles done)
• Wednesday: 6 mile mid week long run in 48:13 @ 8:02 pace
• Thursday: 5 mile run in 40:31 @ 8:06 pace
• Friday: 5 mile run in 40:00 @ 8:00 pace
• Saturday: unscheduled off day. Got home too late from helping clean up our house.
• Sunday: 7 mile long run in 55:30 @ 7:55 pace

 

Yesterday I ran the Macklind Mile for the 4th of July. I ran this race last year and you can see that recap here.

Going into the race, I didn’t even expect to PR since I have only been training for a few weeks and haven’t really done much speed work. But I love this race and it’s a fun time. I did have hopes to break 5:40 but would be content with breaking 5:50 to PR.

I am a long distance girl and only really know how to pace myself for long runs so the mile was a bit hard for me. I held back too much and had a lot left at the end but not another gear to switch to. My second quarter I held back too much thinking I didn’t want to die like last year. Well I’m in better shape than I think.

I ended up with a chip time of 5:41.0 so I was definitely content with that time at this point in the off season!

I finished 3rd in my age group of 20-24 and 11th woman overall out of 302.

After my race I had to do a workout because normally our workouts are tuesday and this week was a 3 mile progressive tempo. However since I raced on Monday, coach told me to just do a 15 minute fartlek after my race.

So after I watched the Elite Wave, Alex ran my fartlek with me. It was 2 minutes on, 1 minute off. So 2 minutes fast and 1 minute slower. If you’ve done a fartlek then you know that you keep this cycle until you’ve reached your time limit.

I was pretty shocked at how fast my on’s were. Especially after just racing. I hit 6:40 pace twice and a 6:45/6:50ish pace for a few others. The rest were at the beginning and around 7:15ish pace. My legs were still a bit jelly at the beginning.

Overall I had a great day! Pretty pumped for cross country, knowing that I am in shape for a 5:41 mile currently. That makes sub 6:30 pace for a 5k sound pretty obtainable. We’ll see though!

Not sure when I will be able to blog again, but I will once I get internet! Promise!

Q: Did you run a 4th of July Race?

Q: If not, what did you do on the 4th?

It’s Nats Time BABY!

5 Miles in 40:05 [8:01 per mile]

8:08
8:05
8:03
7:59
7:49

Thoughts on the Run

1. I hope the humidity isn’t too bad out today
2. Feels pretty decent right now
3. My shins are kind of sore today. I’ll make sure to stretch them every chance I get
4. I wish people didn’t honk at me. It’s quite annoying
5. Ah turnaround point, perfect spot to stretch because my legs are incredibly sore.
6. Maybe you should start!! (thought after some girl yelled out her car “don’t stop”)
7. I can’t believe there are this many runners out right now.
8. I cannot wait to watch the 10k!! I hope Haley runs well!!
9. I hope I make it back in time. What time did I leave?
10. When am I going to get my accounting hw done?
11. Thankfully only a few more days of class!! Then my summer officially begins.
12. Reading for pleasure, catching the rays, maybe hit the pool? Livin’ the life.
13. I wonder what others think about when they are running.
14. I bet I look really focused but yet I’m thinking about what I’m doing over the summer lol
15. I hate running on these golf course hills. Oh well, I’m home!

 

If you didn’t know, the NCAA National Championships started yesterday. Friday, Saturday and Sunday events are being played on TV however there are many good events that were yesterday and today. To watch those you can live stream here: http://www.ncaa.com/liveschedule

I watched the 10k last night and loved every bit of it!!

Here are the results

Haley Greenwell from Mississippi State is a fellow blogger and she ran wonderfully! Congrats to all the girls that ran, it was a great race!

Here’s an interview with the winner!

Watch more video of NCAA Outdoor Track and Field Championships 2011 on flotrack.org

link to video

 

**sorry if the video doesn’t show up. I posted the link for it just in case it’s not viewable on the blog

Q: What’s your favorite race to watch?

Q: What do you think about when running?

I’m excited to watch the women’s 5k now! Jordan Hasay is going to kick butt! I also am excited for Emily Sisson! A fellow Missourian who is so talented!

Sub 20 minutes

You know it’s time to blog when your mother sends a text asking, “Where’s my favorite blogger?”

My mom is my #1 fan and that is good enough for me!

I guess I’ll catch you up on things.

I am completely done with my running season. I competed in three races.

1. Vanderbilt (3k)
2. Home Meet – Southeast Missouri (5k)
3. Ole Miss (5k)

I talked about Vanderbilt’s race and I guess I’ll talk about the other two since I have not yet done.

Home Meet – 5k

Went into this race hoping to run a sub 20 minutes 5k.

Problem: Insane amount of wind

I stretched

I spiked up and hoped for the best

This is how the race went:

Was on pace for 20:20 for the first 2.25 miles then I died and ran around 7 flat pace. The wind just killed me and exhausted me. My legs were also extremely heavy and hard to pick up.

I ended up running a 20:57 which is still a PR, but I was supposed to run at least a 20:30.

Now Ole Miss. This was just last weekend. I had a big goal of 20:15 or better. I felt there was no way I could run that because I just have been fatigued and physically and mentally burnt out. I’ve never ran competitively for this many seasons in a row before.

My race was at 6:50pm and we got to the meet around 11am. So I had to wait around inside the indoor football field for 7 hours before I could even warm up.

Throughout the day it got even more humid in the building and I started feeling really hot and sick. At 2pm I ate a foot long from subway, thinking I had a long time until I raced.

At about 4 or so I asked coach if the meet was running on time, he said yes. Then he was like “wait, what time do you think you run at?” and I said 6:50 and he was like “oh no, the 5k is now at 5:45”

Great. It was 82 degrees with 15 mph winds at the time of my race. Honestly though the wind was nothing compared to our home meet.

I had ice bags on me to cool me off before I started to warm up.

The Race

Gun goes off and I start in dead last.

Thoughts:

1. This pace feels really slow but I feel great
2. Why am I in last?
3. This girl is going to slow and dying, time to go around her.
4. Caught the next girl, she’s going a bit slow too.
5. I want to be up with that group of girls.
6. I’m gaining on them! Looks like I’ll be able to catch them!!
7. OH MY GOD cramp under my rib!
8. Maybe, please, please, please go away!
9. It’s not going away and instead getting worse!
10. Oh god, I am making embarrassing noises trying to get air.
11. Now I’m crying. This is wonderful. Glad everyone is out here to watch me cry for a mile.
12. I am going so slow, this is slower than training run pace. I cannot move though. Every breath I take feels like someone is stabbing me.
13. Thank god I am done. A mile has never lasted so long in my life.

How it played out

Went out in a 92 (6:10/mile pace)

Held great pace and ran a very smart race for 2 miles.

I was on pace for sub 20 minute 5k for 2 miles of the race. Then once I got my cramp/pulled muscle/whatever the heck it was I ended up running around 8 minute pace. Yes, bad.

Why I thought I was going slow from the start? 5 girls who were supposed to run the race didn’t start. Therefore they must have been the slow girls because looking at seed times there looked to be 3 packs of girls.

1. The girls who run 18’s
2. The girls who are close to breaking 20
3. And the others who are high 20’s-22’s

I knew I would be in pack two, but yet I was dead last so I thought all the slower girls were in front of me. But nope, I was right where I needed to be.

Worst part of the race besides getting the cramp or whatever: Seeing the pack of girls all break 20 minutes. I should have finished with them. That was supposed to be me!

I ran a 21:24. That time is awful. I ran a 21:08 en route a 6k on grass in cross country. That should put it in perspective.

Although I didn’t break 20, I still believe my PR is sub 20, because I know I would’ve been there based on how I felt before my cramp. I felt wonderful and it felt so easy. I know I could’ve remained at the pace if not even got faster.

I’m sub 20 material, regardless of what my PR says.

Race Recap: Vanderbilt 3k

My first outdoor 3k ever. Results = awful.

I am new to this whole track thing and wasn’t aware of the different ways to start. We had two lines of girls, like so.

I know you like my photoshop skills

I am in lane 8ish. This is hypothetically. I’m not sure how we were really lined up lane wise, but just pay attention to the lines. See the other line of girls up front?

When the guy had the gun in the air and said on your mark, I was still standing on the line like above. I was unaware it actually was supposed to look more like this:

So as the gun is in the air the official is using his other hand to motion “scoot up” to me. Then as I was, he shot the gun. I freaked out thinking I was going to be in the back (which I probably should’ve been anyway) and started out wayyyyyy too fast!

Splits went like this:

• 84
• 94
• 93
• 98
• 99
• 100
• 97
• 45

To put in perspective a 84 is 5:38 pace and a 100 is a 6:42 which both are not good for me. Too fast and too slow for a 3k.

I ran an 11:50 when I was supposed to run an 11:36.

It was a sad day, but I learned from it.

Q: Do you ever start off too fast when you race?

In high school I used to automatically start in the back and work my way up. This race was completely opposite. I died hardcore.

Q: Are you racing anytime soon?

I just ran my first 5k on a track (you’ll get that update in a few days, or tomorrow hah) and I might possibly run a 3k this weekend if my foot is good and coach lets me go.

Recap From the Week

School and running have consumed my life. Therefore blogging has been put on the back burner

I will do a short recap of my running for the week for those who it interests.

Monday

Morning slog: 2 Miles in 17:57 [8:58 per mile]

Afternoon easy run: 3 Miles in 25:35 [8:31 per mile]

Weight lifting

Tuesday

Hard workout: 24 x 400m with equal rest

1 mile warm up, .5 mile cool down

Afternoon: core and smoothie king

Wednesday

Morning slog: 2 Miles in 18:47 [9:23 per mile]

Mid week long run turned into a regular run: 5 Miles in 42:57 [8:35 per mile]

Weight lifting after

Thursday

Morning slog: 2 Miles in 18:40 [9:20 per mile]

Regular Run turned to Mid week long run: 6 Miles in 48:59 [8:09 per mile]

8 x 150’s after: at around 26ish-28ish pace

Friday

Morning run before leaving for Nashville: 5.5 Miles in 45:49 [8:19 per mile]

Slog when we got to Nashville: 2 Miles in 18:12 [9:06 per mile]

Saturday

RACE DAY

warm up: 1 mile

cool down: 2.5 miles

RACE = 3K = 1.86 miles

I’m going to keep you in suspense of the race because I’m going to recap it later once I get pictures.

 

Today’s run will be about a really easy 8 miler

So mileage for the week looks like this: 49.1 with slogs

Without slogs: 41.1 miles

 

First Collegiate Indoor Race

So on Friday I had my first indoor race ever. The wonderful 3k. I absolutely LOVED that distance.

I had to be at the rec center at 4:30 and our race didn’t start until 7:30. We actually thought the boys race was first but we found out 10 minutes before our race that we were first. How? My teammates were going to the bathroom and saw the other girls spiked up at the starting area. Wonderful.

We hurried so fast to get our stuff and get prepared for the race with strides and stretching.

The race was incredibly comfortable. There were two runners that took off from the start and I didn’t even bother trying to go with them. So I just let them go. I actually had no idea how to even race or what to do so I just listened to my coach. Each lap he’d say “stay the pace and stay relaxed” which is what I did. Probably too relaxed. I felt like I was on a training run.

Tip: Chewing gum helps one avoid dry mouth on the indoor track.

Con: You have extremely bad pictures because your mouth is always in weird poses.

I had a great time racing this 3k and hope to do more in the future.

I have no splits for you but my official time was: 11:57

Translates into this:

• 3 Kilometers in 11:57 [6:24 per mile] [3:59 per kilometer]
• I got 4th place out of 8
• My 3k pr (only have done one previous) was 13:23 from 12/12/2009
• That is 7:11 pace

It’s Conference Time Baby!!

It’s time for the Conference Meet. OVC BABY!!! Last meet of the season for me.

Post on Sunday or Monday!!

BYE!

Food From the Last Week + Running Recap

View Full Album

There’s a lot and I didn’t feel like posting them all in case you didn’t care :)

Tuesday

Was the 1000m repeats, you know about those already!

Wednesday

Midweek long run

6.84 miles in 57:22

(8:23 per mile)

Thursday

4 miles easy in 35:10

(8:47 per mile)

Friday

Race Day

2 miles warmup/cooldown

6k race

2k - 7:55 (6:22/mile)
3k - 12:15 (6:34/mile)
split - 4:20
4k - 16:43 (6:44/mile)
split - 4:28
5k - 21:08 (6:48/mile)
split - 4:26
6k - 25:33 (6:51/mile)
split - 4:25

Why yes I PR’d my 5k time in a 6k.

total mileage for the day: 5.75 miles

 

Saturday

Easy 5 miles in 39:18

(8:30 pace)

Sunday

Long Run

Easy 8 miles in 1:11

(8:52 pace)

 

 

There ya have it!!!

Haven’t Blogged For Awhile

Mainly because I’ve been busy…

studying for a test I failed. Yes, I actually failed my first test ever. (My parents will not be happy, neither was I)

So I studied for 2 weeks on Chemistry, since we started a new unit. I knew my stuff and how to do stoichiometry. Easy, I did it in high school.

I got 10/10 on the homework and a 5/5 on the quiz in recitation. I knew how to do the practice problems we spent 2 days doing in class.

Then test came. NOTHING like what we had been doing. Wording was completely different, problems I had no idea how to do.

10 of them. Yes a 10 question test, no multiple choice, just solve for an answer.

Some worth 15 points a piece.

I had no idea how to even start them.

I got a 46% on the test. :(

WORST TEST EVER!

Basically I felt like a failure finding that out yesterday. Not a good way to start fall break.

My grade went from an 87% to a 74%.

I know that I can bring it up because I can get 10/10 on all the homework and raise it to a B, but I really was trying to get a 4.0 this semester and it seems far out of reach.

I just have to keep trying my best.

If we never had tests, I would have great grades. But for some reason I can’t do well on tests.

Worst part is, chemistry is a 5 hour credit class so if I even get a B in the class, I have to get all A’s in my others to keep my above a 3.5, if I get a B in one class and chemistry then I get a 3.467.

However if I just get a C in chemistry and all A’s its a 3.333. Bleh.

Just have to work hard.

 

I’ll blog when in a few days. Tomorrow we are racing in Peoria, IL at Bradley. It’s a 6k, and a day trip that’s 5 hours away, so needless to say, we won’t be back til late and I will be tired the rest of the weekend from racing, especially with my legs hurting.

Hopefully your days have gone better than mine. And are less depressing.

Running Breakdown

Friday

Had an easy 3 miler.

3 miles in 27:42 @ 9:18 pace

Saturday

Race day in Louisville KY.

Warmed up for 10 minutes

Race: 3.1 miles in 21:25

Cooldown for 10 minutes

total mileage for the day: 5.36 miles

Sunday

Long run day.

8.5 miles in 1:11 @ 8:20 pace

7:59
8:11
8:28
8:24
8:20
8:48
8:34
8:09
4:04

 

Miles for the week: 38.5 miles

Today

We get a complete off day. No aqua jogging either!

 

September just flew by!!! Here’s the breakdown

total miles for the month: 150.95

This year compared to last year for the month of September

 

I’ll leave you with a picture of Alex and I before dinner on Friday Night. The team went to Olive Garden.

Running Recap

Tuesday

Ladder Workout

1.09 warm up

4,8,12,16,12,8,4
400 - 1:34      goal = 1:45
800 - 3:21      goal = 3:25
1200 - 5:03    goal = 5:08
1600 - 6:59    goal = 6:51
1200 - 5:03    goal = 5:08
800 - 3:19      goal = 3:25
400 - 1:29      goal = 1:45
= death

1.09 cooldown

 

miles for the day: 6.28

 

Wednesday

Midweek long run

7 miles in 52 minutes approximately

 

Today

Secondary Effort Workout

1.7mile warmup + cooldown

hills. 5 loops(distance for 1 loop = .60)
4:56
4:48
4:48
4:40
4:36
legs hurt.

 

miles for the day: 4.63

 

Louisville, KY this weekend for 5k.

Test Time

You can tell it’s time for a test again because my blogging is lacking. Sorry!!

I’ll leave you with a picture from the race last weekend!

I’ll post tomorrow! Promise!

 

Racing Away

Friday

4 Miles in 35:49 [8:57 per mile]

nice easy run before our race in Carbondale, IL

Saturday

1.08 warmup

3.1 race – 21:45

Yes a 30 second PR. Have you ever ran a race where you PR’d but you weren’t happy with the way you raced? That would be me.

Hopefully next week when we go to Louisville (one of the biggest meets we will go to) it’ll be a better race and a better time.

.95 cooldown

 

We ate at Quatro’s Pizza afterwards because everyone said it was the place to go in Carbondale. Deep Dish Pizza and it was incredible!

 

I'’m going to try to post more often, but I am incredibly busy this year with the team. I’m not just a loser sitting in my room all the time haha. I have practice 2 times a day, class until the afternoon, studying and homework each night and hanging out with the team. So I promise I’m not quitting the blog, I just will blog when I have the time.

I haven’t taken pictures lately of my food because I just got into “I don’t want to blog” this week phase.

But here are some that I have taken.

 

 

You know, everyday I think about how much I want to live in apartment, mainly so I can cook my own food. It normally goes like this:

If the cafeteria has nothing good to eat – eat pizza, it’s always good.

Therefore I end up eating pizza a lot. :(

 

This week Alex and I went to Red Lobster (I’ve never been before) and it was incredible! I ordered the Shrimp Fettuccini and it was so delicious I ate it all. I would say though that for the portion size it was not worth the money. I got a half order and there was about 10 bites if that for 11.99.