Last night was the first workout of this phase of training....and I got not even two miles into it and fell, spraining my ankle pretty good. I got right back up and walked (hobbled) for about a minute then started jogging again and just gradually picked back up my pace. We were doing a steady run of 8-9 miles so I had about 6 left to do on it. Coley (my training partner) actually started getting bad stomach pains about 4 miles into it, so the run was quite the disaster for both of us! BUT we still managed to get in 7 and a half miles in 53 minutes (7:07 pace). Slower than we wanted, but with how the night went, we were just grateful. My coach asked me what patch of ice I slipped on....and I just looked at him, smiling, and he says: "You would. I pick the clearest of clear paths that I can find and and you manage to trip over a tiny bump in the road that you probably never knew was there." He was correct.....I have been fighting the black ice, snow, and sleet for a week now and haven't had any issues...the path is finally clear and I hit a bump the wrong way and go down. He has sympathy for me though because he has done that on numerous accounts. :oD It is pretty dark out there when we run, so I am surprised something hasn't happened yet!
SO, today is a day off for me. Just going to give it a rest and keep icing it, trying to keep the swelling down. I'll run my 4 mile morning run tomorrow and then hopefully be able to do the 8-9 mile hilly steady run in the evening.
This month's focus is on mileage and core work. The mileage is to take what we accomplished this fall and have our bodies store it so that when we begin "winter minutes" next month, we are aerobically very fit. I talked with Coach on the phone this morning and he said he knows I am going to improve a lot the next few months, and at a really fast pace, so he may start putting me with the guys on some workouts to push myself to where he knows I can be. He also informed me today that he predicted that I could run 1:20 or faster for a half marathon at this point right now. VERY good news because that would allow me (in theory) to complete a marathon in 2:46, which is the qualifying time for the Olympic Trials. :o)
Well, I am off to ice my ankle some more. :o) Hope you are all doing well!!
Wednesday, December 8, 2010
Wednesday, December 1, 2010
Snowy pictures :o)
A path in Hulls Gulch that I run on sometimes...up behind my house.
Top of Hull's Gulch
My house :o)
Snow, Snow, and more Snow :o)
Looks like it has been awhile since I have updated anything on here! Let's see...
I ran my 6k time trial last month and it went very very well. I ran a minute and 5 seconds faster than my PR from a couple of years ago. It was VERY cold that morning and I ran it by myself in 20:55. Also managed to break my 3k and 5k pr's as well :o). My coach was really pleased with it. Mom was here visiting that weekend so she got to see it :o).
I am now almost finished with the de-training phase...this is the last week for it, and then I will begin phase 2 of the training. My mileage will go up a little bit and I will have 2 steady runs a week, one will be hilly. Saturdays will be another workout of a fartlek or FCR (Fast Continuous Run...not the same as a steady...I know, confusing :o)). The other days will be 6-8 miles.
I went home for Thanksgiving and will be home again at the end of this month for almost 2 weeks. I get that time off of work because there is no school, so I get to go see family :o).
I came back to about 3 or 4 inches of snow left on the ground from the storm during Thanksgiving...it got down to about -2 degrees. My roommate said the morning after it had snowed quite a bit, she opened her car door and a pile of snow fell in....and that same pile of snow was there 4 days later because of how cold it got :o).
Another storm came in this week...it is still snowing. :o) It has snowed about 5 or 6 inches since yesterday late afternoon. We had practice last night at 6 and it was VERY pretty to run in :o) We were the only ones out on the greenbelt so it was peaceful :O) The run this afternoon should be interesting :oD
I didn't have work today because of school closures, but I am teaching the holiday cooking class on Mondays and Wednesdays and then the Ronald McDonald (who I think is really creepy...) on Tuesdays and Thursdays. For the Ronald McDonald house we will make winter decorations and crafts to take over on the 16th and help decorate for Christmas. We also put on a drive to collect items the house needs so we will make posters for that and put it together to get donations. It should be fun :o)
Well, I am off to make some lunch before I go out and run. :o)
I ran my 6k time trial last month and it went very very well. I ran a minute and 5 seconds faster than my PR from a couple of years ago. It was VERY cold that morning and I ran it by myself in 20:55. Also managed to break my 3k and 5k pr's as well :o). My coach was really pleased with it. Mom was here visiting that weekend so she got to see it :o).
I am now almost finished with the de-training phase...this is the last week for it, and then I will begin phase 2 of the training. My mileage will go up a little bit and I will have 2 steady runs a week, one will be hilly. Saturdays will be another workout of a fartlek or FCR (Fast Continuous Run...not the same as a steady...I know, confusing :o)). The other days will be 6-8 miles.
I went home for Thanksgiving and will be home again at the end of this month for almost 2 weeks. I get that time off of work because there is no school, so I get to go see family :o).
I came back to about 3 or 4 inches of snow left on the ground from the storm during Thanksgiving...it got down to about -2 degrees. My roommate said the morning after it had snowed quite a bit, she opened her car door and a pile of snow fell in....and that same pile of snow was there 4 days later because of how cold it got :o).
Another storm came in this week...it is still snowing. :o) It has snowed about 5 or 6 inches since yesterday late afternoon. We had practice last night at 6 and it was VERY pretty to run in :o) We were the only ones out on the greenbelt so it was peaceful :O) The run this afternoon should be interesting :oD
I didn't have work today because of school closures, but I am teaching the holiday cooking class on Mondays and Wednesdays and then the Ronald McDonald (who I think is really creepy...) on Tuesdays and Thursdays. For the Ronald McDonald house we will make winter decorations and crafts to take over on the 16th and help decorate for Christmas. We also put on a drive to collect items the house needs so we will make posters for that and put it together to get donations. It should be fun :o)
Well, I am off to make some lunch before I go out and run. :o)
Friday, November 5, 2010
End of the first phase....
Well, it looks as if I won't be racing the Eagle Island race next weekend. My coach and I have chatted and decided that it would be more beneficial for me to run a 6k race effort on my own Saturday morning instead of competing in the Nike Cross Country 5k. He said with as much as I have accomplished this season (running faster and competing stronger than he predicted), the 5k next weekend wouldn't be beneficial in my training at this point. It would be smarter to run a 6k race test effort on my own. SO, that is what I will be doing.
I had a workout with my coach on Wednesday evening and he shared with me some encouraging news. The times that I was running for my intervals were close to the times that one of his female athletes, Cynthia (she retired this spring), had been running last year at this time. This is encouraging because she ran in the Olympic trials. :O) He said my workouts were right there where hers had been at this time last year and she had been his athlete for a number of years at that point...WHICH bodes well for me as I have only been his athlete for about 9 weeks. His training is all about time and compounding, so it usually takes a year or two before seeing significant increases in successes.
After next weekend, we will start a de-training phase for a couple of weeks, and then begin a new one. The de-training phase is just a time to give our bodies a chance to repair more completely and give it a rest after all the hard interval training and racing we have been doing. I will only be running 5 or 6 miles a day and take a day or two off. I haven't taken a day off in the 9 weeks I have been with him...I think my first day off will be after I have been under his training for 11 weeks. After this phase (beginning of December) we will start a strength and endurance phase. We will begin doing drills (to improve speed and form), running more hilly runs(to develop more power), and longer minutes work-outs instead of intervals (to develop endurance). I have always liked the strength and endurance phases of training, so I am excited :o). It is tough, but very rewarding. I have always been able to see a huge difference in my training when we complete this phase. This phase will probably go until the beginning of March...when we will start running more races again.
The weather has been warmer again...70's and sunny. :o) I think we may have some snow next week so it will get significantly cooler again! I officially start my job at the YMCA on Monday, so that will be good for me. Looking to find another part time job...keeping my fingers crossed and hoping that something comes up soon.
Hope you are all doing well! :o)
I had a workout with my coach on Wednesday evening and he shared with me some encouraging news. The times that I was running for my intervals were close to the times that one of his female athletes, Cynthia (she retired this spring), had been running last year at this time. This is encouraging because she ran in the Olympic trials. :O) He said my workouts were right there where hers had been at this time last year and she had been his athlete for a number of years at that point...WHICH bodes well for me as I have only been his athlete for about 9 weeks. His training is all about time and compounding, so it usually takes a year or two before seeing significant increases in successes.
After next weekend, we will start a de-training phase for a couple of weeks, and then begin a new one. The de-training phase is just a time to give our bodies a chance to repair more completely and give it a rest after all the hard interval training and racing we have been doing. I will only be running 5 or 6 miles a day and take a day or two off. I haven't taken a day off in the 9 weeks I have been with him...I think my first day off will be after I have been under his training for 11 weeks. After this phase (beginning of December) we will start a strength and endurance phase. We will begin doing drills (to improve speed and form), running more hilly runs(to develop more power), and longer minutes work-outs instead of intervals (to develop endurance). I have always liked the strength and endurance phases of training, so I am excited :o). It is tough, but very rewarding. I have always been able to see a huge difference in my training when we complete this phase. This phase will probably go until the beginning of March...when we will start running more races again.
The weather has been warmer again...70's and sunny. :o) I think we may have some snow next week so it will get significantly cooler again! I officially start my job at the YMCA on Monday, so that will be good for me. Looking to find another part time job...keeping my fingers crossed and hoping that something comes up soon.
Hope you are all doing well! :o)
Monday, November 1, 2010
Corvallis 5k.....
Just got back this evening from Oregon. I went to Corvallis to run the Corvallis 5k Sunday morning. It was a good race. I ran a 25 second PR and placed 21st out of 231 overall and second female overall with a time of 17:19. My last race for a little while will be in two weeks at the Nike Cross Country Championships here at Eagle Island (Eagle, ID). It is a 5k on November 13th. It's a pretty tough course, but it will be fun. I ran on it twice when I was at NNU.
I finally was able to land a job at the YMCA here. I am working at an elementary school leading an after school sports enrichment program. Basically I teach soccer on Tuesdays and Thursdays and then basketball on Mondays and Wednesdays. It is less than 10 hours a week, but at least it is a start! I have an interview tomorrow morning for a fitness trainer position at the Nampa Rec center.
That's about it for now! I am off to bed! I have a busy day tomorrow :o).
Here is the link to all the Corvallis 5k info like results, pictures, and live video I think:
http://www.corvallis5k.com/
My bib# was 130 if you need it for the pictures. :O)
Hope you are all doing well!
I finally was able to land a job at the YMCA here. I am working at an elementary school leading an after school sports enrichment program. Basically I teach soccer on Tuesdays and Thursdays and then basketball on Mondays and Wednesdays. It is less than 10 hours a week, but at least it is a start! I have an interview tomorrow morning for a fitness trainer position at the Nampa Rec center.
That's about it for now! I am off to bed! I have a busy day tomorrow :o).
Here is the link to all the Corvallis 5k info like results, pictures, and live video I think:
http://www.corvallis5k.com/
My bib# was 130 if you need it for the pictures. :O)
Hope you are all doing well!
Sunday, October 17, 2010
Some pictures....
This is 8th St. right now, going up to my house :o)
Spot by the greenbelt :O) I love the river.
This sign made me laugh :O) hehe
Barber to Boise....
I raced the Barber to Boise 10k yesterday morning here in Boise. The race went very well...I ran a 36:26 (6.2 miles). That is a minute and 16 seconds faster than my track PR that I ran about 2 years ago. My coach was very pleased with my race, as well as the rest of my teammates. I placed 2nd for females overall and 12th out of close to 2000 people I believe.
If you want to look at the race results, pictures, or live video of the finish, go to this link:
http://www.barbertoboise.com/home.html
On the live video feed I am around 24:50 (if you click on the line and drag it to around that time you can see my finish).
Overall, I am very satisfied with how the race went :o) My team did really well too. After the race we went to breakfast together as a team to Big City Cafe downtown (goooood muffins and coffee :O)).
Friday night we had a team dinner at Paul's house. A few of the people used to run for Greater Boise but just recently moved to Oregon and one is in Washington. The two guys are now running for Strands (Corvallis and Seattle) and the girl that used to run here is running for a club in Eugene.
Starting from the left: Kevin Sheehy, Paul Davis, Kevin Peters (holding the mug), Jordyn Smith, Jordan Zwick (holding the other mug), Eddie Ernest-Jones, Sylvia Veal, Coley Fitzgerald (in the white sweater), me, and Mike Sayenko. ....and Moses, Coley's dog, in the front :o).
Jordyn Smith used to run for GBRC but is not in Eugene, Eddie used to run for GBRC but is now running for Strands in Corvallis, and Sayenko is running for Strands in Seattle.
It was a fun weekend...good people to be around :O).
My next race is the Strands 5k in Corvallis, OR on Halloween. I will be coming home that Friday morning and leaving Monday afternoon. :O) Excited to be home and to race! :o) Hope you are all doing well!
If you want to look at the race results, pictures, or live video of the finish, go to this link:
http://www.barbertoboise.com/home.html
On the live video feed I am around 24:50 (if you click on the line and drag it to around that time you can see my finish).
Overall, I am very satisfied with how the race went :o) My team did really well too. After the race we went to breakfast together as a team to Big City Cafe downtown (goooood muffins and coffee :O)).
Friday night we had a team dinner at Paul's house. A few of the people used to run for Greater Boise but just recently moved to Oregon and one is in Washington. The two guys are now running for Strands (Corvallis and Seattle) and the girl that used to run here is running for a club in Eugene.
Jordyn Smith used to run for GBRC but is not in Eugene, Eddie used to run for GBRC but is now running for Strands in Corvallis, and Sayenko is running for Strands in Seattle.
It was a fun weekend...good people to be around :O).
My next race is the Strands 5k in Corvallis, OR on Halloween. I will be coming home that Friday morning and leaving Monday afternoon. :O) Excited to be home and to race! :o) Hope you are all doing well!
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