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Tuesday, October 4, 2011

The last 2wks...some run reviews and first mini mini track workout....Plus a new coach for Boston

I have not been too good at writing down my week Recaps the last 2 wks and now I'm too lazy to go back and dig it all up..But here's a few things I've accomplished:

*Ran my first 10K race since coming back from injury: 42:54 can read the recap on that a few posts down

* hit my highest mileage week so far with 46 miles last week

*Ran my first 12 mile run in 1:35:46 (7:59 pace) and had a great 10 miler the week of my race as well.

*Ran another wonderful 10.5 miler yesterday at a 7:57 pace. This was fairly comfortable too
splits for this run looked like this:
Mile 1: 8:30
Mile 2: 8:30
Mile 3: 7:51
Mile 4: 7:45
Mile 5: 7:45
Mile 6: 8:06
Mile 7: 8:22
Mile 8: 7:59
Mile 9: 8:02
Mile 10: 7:45
Mile 10.5: (7:27 pace)
It was a good run. I have been fairly surprised to have a handful of runs now 10 miles or longer at a sub 8 min pace and not feel like I had to work that hard for it at all.

I have a half marathon in 4wks. I am not in serious training for it. Myplan is just to continue to do base and MAYBE throw in a few small EASY LIGHT workouts here or there. I really want to save my training energy so I can give my Boston Training everything I got. I don't want to get to January and be burnt out already!

In looking at my longish runs lately and knowing I have 3-4 more weeks of base, I THINK a good goal for the half is probably 1:35 and then if I Have a GREAT day maybe get closer to 1:33/1:34. Won't be a PR and i'm not going for a PR ...that will have to wait til next year, but it will be great to run it!


Dr. Foland, who is also going to coach me for Boston, (more on that later!!) has told me for a while now that I could do a LIGHT LIGHT workout with 100m or 200 m repeats...but I have been too lazy and just haven't felt like it:) I have enjoyed the ease of just running and not TRAINING:):)
Today I decided I would give it a go! I ran 2 miles to the track and then did 8 200M repeats

First 200m was 42 seconds ...and then the rest were 39 or 40 seconds. That is pretty slow and tame for me. I used to run my 200's in 35-36.....so I have a way to go. I also only gave it about 85% effort b/c I don't want to push myself right now.
then I ran 2.5 miles home. It was  a good EASY light workout and I realized I have my work cut out for me! it's been a LONG time since I've done any speedwork and it's gonna be even longer before I do more! ha!

AS for the Coaching!......I have decided to have John Foland Coach me, simply b/c i want to try something different. I LOVE Joel and he is an amazing coach! I tell EVERYONE if they want results to go to him....BUT I also know I'm a VERY new runner and that I owe it to myself to try out a few different appraoches to see what works best for me. i plan to coach with Joel again in the future.

John has run over 35 marathons, 25 of those were 2:37 or better witha PR of 2:30:04. He is an INCREDIBLE runner and Doctor. His credentials go on and on and he is confident that He can coach me to that 3:15....SO...we shall see. I am excited to try something new and see what someone else can pull out of me.
I am also excited to coach with Joel again too and maybe even try one other along the way just so I know I have exposed myself to different approaches. I will never know what works best for ME if I don't:)

10 comments:

  1. Awesome workouts, you are speedy! I don't think you will have any problems getting that 3:15 marathon. I can't wait to run Girlfriends- it sounds like it will be a fun race.:-)

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  2. Great workouts! So glad to hear everything is going so well for you. My shin is feeling so much better. All the resting I did helped I guess! I did an 8 mile today and it felt fantastic! :) You are so amazing fast for coming off an injury!

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  3. It looks like the unplanned mini break from running is treating you well now. So happy to hear that everything is going great and you are still MISS SPEEDY:) I am excited to read along as you go through training for Boston. 3:15 here you come!

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  4. SO excited to see your Boston plan - and SO excited that you got in to boston!!! yay for April :)

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  5. so happy and excited for you! :) You got this!!!

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  6. Um can I just say that you are on fire?! I so wish that I could see you run Boston, maybe in 2013 or 2014.

    Sorry that I never texted you back the other day. I've been trying to avoid distractions like blogs and texts so that I maintain focus on applying for jobs. Uuugh, it is such a poopy process which is why I am here right now. So excited for this half! You have the best attitude right now about it and it is so wonderful to see you in such a great place!

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  7. you are so awesome! I can't wait to read about all your Boston training!! :D

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  8. So great to see you tonight. I'm so excited to be a part of Boston training with you...even if it is just via phone/blog.

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  9. I AM STOKED ABOUT YOUR COACH:) Yay for light speed work:) Girl, you have come back so strong and I love reading about your training!

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  10. Holy moly! Those are some great 200m's!!
    Also , you have SO much ability I can't wait to see what you can do with Boston and the coaching!!
    Could you email me your address plese?? :)

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