annmarieda
DIS Veteran
- Joined
- Feb 10, 2010
- Messages
- 8,548
July has been an interesting month for me in my training. This has been a hot month. I also have not gone on any early morning runs so it is way warmer for me than I am use to. Should be good for me in training for not only the DLH in CA but for the very very hot ToT race in october.
MILEAGE
July is almost over and I will hit 50% of my goal for 2014 this month. Currently I sit at 497.6 and with one day left to train this month I will go over 500 miles. My mileage for July will be in the 96/97 mile range. Why am I saying range? Well, at the beginning of the year I realized that RK could be off a bit. (RK being the ap I use on my phone) It was pretty close though, so I decided that I would just not stress about the miles and worry more about my pace. Now with the heat having an affect on my pace that I can't control...
I am turning back to looking at miles. We had one day recently that was much cooler. I went for a good run and KNEW I was running faster than it said I was. I came up on the point in my route where I knew I would hit 6 miles and I wasn't at 6 yet. I kept running...and running and OMG - running.
When I finally hit 6 miles and my pace was slower than I would have thought, I figured I would have to go in and manually correct the route. Once I did that my mileage went from 6 to 6.39 miles. This took my pace down to where I thought I actually was. So I know that I may not have an exactly accurate mileage. It is good "enough" though as long as I keep that in mind. Some times it is dead on accurate... while other times it is off .0x miles. It is rare though that it is off as much as it was that day that I went 6.39. Who knows how much all of it will be off by the end of the year.. a .0x here and there I am sure can add up... but I am not going to sweat it that much. I will however report what RK records for me. So while it is not exact... RK lists my mileage this year as 497.6. (you will all just have to assume the "give or take" when you read my mileage
)
TRAINING PLAN CHANGES
I made a new change this month to my training. Rather than just do 2 - 45 minute runs (per the galloway time improvement plan)..which became 2 - 5 mile runs (because I needed to customize a bit), I started making one of them a 6 mile run.
As August begins, I will have just one long run and two speed works runs left before the taper. The taper is what is done before the big race. Mileage is taken down in a way to save energy, reduce risk of last minute injury and to illicit a "grey hound at the gates" type response. (meaning since I will not have ran; my body will be READY to get moving) Since I can not imagine attempting trying to go "fast" in this heat. I am going to skip the last two speed sessions and do long runs instead. Even those are likely to be less than what is called for. (seriously, a 17 mile run???
) I can take my long runs slow...really slow if necessary. I can't see this causing me trouble in my training. I think it will be just as good...if not better for me.
ENUMCLAW STREET FAIR 5K
After not doing a single event in June (except I guess the adventure run) Steve and I participated in a local 5k. I have really been worrying about the heat and my pace and have been a bit gun shy of signing up for anything. I knew this was coming up but I waited until the last moment that online registration was still open to register. I think I was feeling a bit more confident when I did because weather had cooled slightly. I knew it was going back up on the weekend...but somehow I just needed the extra bit of confidence the cooler weather gave me.
Saturday, 7/26 we did not wake early. Why? Well, the start of the race was only about a half mile from my house.
I can't even tell you how cool this was. I still wanted to arrive early enough to pick up our bib and work off my prerace jitters
We arrived and picked up our bibs. (yay, chipped and certified). We then tried to stay in the shade while we waited. With a 9am start time it was beginning to warm up.

With about 15 minutes to start time I realized that I had a pressing issue to tend to.
Luckily, the hotel across the street had real restrooms and so I opted to hustle over there rather than use a porta pottie.
Once back, I still had more time.... so another selfie

And one of Steve..

And yes, maybe I am a tad bored at this point. A picture to show my new skirt that matches my shoes.
FINALLY, it was time to get started. The race was an out and back route and I anticipated ending with negative splits since the half way point ended at the top of a hill. However I neglected to realize that the return route went back up another hill.
The start of the race I did pretty well, my pace was where I would hope it would be and despite the hill climb I finished the first mile with an 8:20 pace.
Then I hit another part of the route I neglected to see when looking at the race. (see, I never run in this part of town. I have much better running trails nearer to me) At the top of the hill was a park with a gravel trail on it. That would seem challenging enough but we had to "get" to it. This meant leaving the road and trekking through a gravel lot and up gravel stairs to get to this park. Once around the "track" it was back down those stairs (which, btw were a bit on the steep side and yes.. GRAVEL) back through the lot and back out onto the road. Everyone slowed. I slowed. I was sure I would twist something on the very lose rocks. Then the sun came out. I slowed... but I got into a consistent pace.
Mile two - 9:04 pace. I was doing ok and not struggling to maintain my pace. the graph for my run looks like a straight line at this point. THEN came that second hill. I knew I had someone on my heels at this point so I pushed to maintain my pace.
Mile three - 9:04 pace. That last mile was tough. I knew I was overheated and pushing. Still that person...that PERSON was on my heels AND she was s she...which would mean I would be bumped down one spot in gender if I let her pass me. So I pushed on.
The last .1 mile was within sight of the finish line. I KNEW she was sprinting... I could hear and see her shadow. So I had no choice. I sprinted. Good grief that was not fun.. I crossed (ahead of my competition) and nearly threw up. Finishers were given their bags (a random assortment of "goodies" and not all bags were the same) as they crossed. I remember the look in the gals eyes who handed me the bag. She looked as though she knew she needed to be prepared to get out of my way. I seem to be getting worse about this and not better. I walked trying to compose myself.
During my walking... I could hear cheers. (yes, I know that cheers happened when I crossed too. I think the locals liked to see two or more people trying to cross at the same time) Steve was sprinting against someone he had been leapfrogging the entire race. He too was able to finish ahead. He too pushed to the point of feeling ill. However he did in fact need to find the nearest bush.
I finished with a time of 27:38 a pace of 8:55. Finished 68th of 184 overall. 28 out of 106 gender. 7 out of 20 in my division. For some reason between how I felt and how I had been "thinking" my running had been going I assumed my PR for a 5k was not close to that. I spent the day feeling like I kinda wimped out because it was not a PR. Well, turns out my best official 5k was just 2 seconds faster. So I came pretty close to a PR.
Steve did PR. His official time was 31:53 111 out of 184 overall. 57 out of 78 in gender and 8 out of 11 in division.
LONG RUNS IN JULY
So I would have added this to before the race recap, but my second long run takes place AFTER the event so I felt it was important to recap the race in order to shed some light on my mental state. First lets back up a bit though. July had 2 long runs because the other weekends had speed work.
7/12 - 13.29 miles. I had a really good long 11 mile run in June. No stops, no walking. AND I kept under a 10 minute pace. This one was no where near that good. I felt hot and tired the entire time. I had to stop for a couple water breaks and had to walk much of the last couple miles. My total pace was 10:44
7/26 - was suppose to be a 15 mile run. Given that I about killed myself on the 3 mile run and the fact it was getting warm...far to warm to run. I debated skipping this. This is a RARE thought for me to skip a running day. I may go slower... I may make a water stop... I may even walk some. I do NOT skip. So somewhere along the line I decided once the sun was setting I would go out.
And so when the temp fell below 80 I went out. I also had decided that I would go very very slow...however slow I needed. I was intent on doing at least 5 miles. After all that would be 8 for the day and would kinda count as a long run. 6 would be better.
As I ran, I realized that at the slower pace I could probably do more than 6 miles. It was still very warm though but as the sun began to set I knew I could keep going. Problem was to finish before it was truly dark since I didn't have a light with me.
It was an amazing run. I had a lot of fun and had multiple animal encounters.
First bunnies came out and ran along the trail. They were cute but skittered away before I got too close.
Next were the elk. There is a local herd that has a run that comes down from the surrounding hills into the area that I run. I have not seen them all year. I thought something had altered their run. I came around a corner and there they were. I think they were not aware I was coming any more than I was aware they were right there because they startled and ran. Well, all but a few large males. I am not sure why there were several large males in the herd. They approached the road as if to say "don't get any funny ideas". They were big with multiple point racks. With the females darting around behind them and with my previous experience with a small juvenile off shoot of this herd - I was honestly a bit spooked. Had this been rutting season I would have been in some real danger. These are not your small deer type animals. If you want to watch a video of the herd from 5 years ago, you can watch it here The herd has grown a tad since then.
Then came the bats. Honestly, this would have freaked me out a bit more because they swoop down pretty low. However before they came out I was getting a fair amount of added protein in my diet due to the bugs that I kept getting into my mouth (yes, I run with my mouth open
) Bats out = less bugs
Then a large barn owl.
no more bats?
Finally, it was getting quite dark but I could see a small fluffy object in my path. I thought "is it a cat". Then as I approached it literally charged me. It was a darn opossum. I jumped to the side a bit and tried to squirt my water bottle at it. It darted the other way. Then it seemed confused again and ran toward me again. I have to wonder if this is why there are so many dead along side the road. Their flight or fight gets mixed up with which way to run.
I decided as I approached my house that I had to wrap it up. It was becoming hard to see my footing. I could have gone farther and for the first time EVER I wondered if I could ever actually do a marathon at a pace like I was doing. I didn't stop once - only darting to the side for the opossum... never felt like I was going to die and in the end I felt I could have gone farther. My pace? Well, that wasn't at all very pretty. It was 10:46. I put in an additional 9 1/4 miles. So a total of 12.25 for the day. Not the 15 that it called for but I am pretty happy with it. Plus I think the 15 and 17 miles that this plan calls for may be completely unnecessary (I didn't say I thought very LONG about doing a full marathon
)
MILEAGE
July is almost over and I will hit 50% of my goal for 2014 this month. Currently I sit at 497.6 and with one day left to train this month I will go over 500 miles. My mileage for July will be in the 96/97 mile range. Why am I saying range? Well, at the beginning of the year I realized that RK could be off a bit. (RK being the ap I use on my phone) It was pretty close though, so I decided that I would just not stress about the miles and worry more about my pace. Now with the heat having an affect on my pace that I can't control...



TRAINING PLAN CHANGES
I made a new change this month to my training. Rather than just do 2 - 45 minute runs (per the galloway time improvement plan)..which became 2 - 5 mile runs (because I needed to customize a bit), I started making one of them a 6 mile run.
As August begins, I will have just one long run and two speed works runs left before the taper. The taper is what is done before the big race. Mileage is taken down in a way to save energy, reduce risk of last minute injury and to illicit a "grey hound at the gates" type response. (meaning since I will not have ran; my body will be READY to get moving) Since I can not imagine attempting trying to go "fast" in this heat. I am going to skip the last two speed sessions and do long runs instead. Even those are likely to be less than what is called for. (seriously, a 17 mile run???

ENUMCLAW STREET FAIR 5K
After not doing a single event in June (except I guess the adventure run) Steve and I participated in a local 5k. I have really been worrying about the heat and my pace and have been a bit gun shy of signing up for anything. I knew this was coming up but I waited until the last moment that online registration was still open to register. I think I was feeling a bit more confident when I did because weather had cooled slightly. I knew it was going back up on the weekend...but somehow I just needed the extra bit of confidence the cooler weather gave me.
Saturday, 7/26 we did not wake early. Why? Well, the start of the race was only about a half mile from my house.

We arrived and picked up our bibs. (yay, chipped and certified). We then tried to stay in the shade while we waited. With a 9am start time it was beginning to warm up.

With about 15 minutes to start time I realized that I had a pressing issue to tend to.

Once back, I still had more time.... so another selfie

And one of Steve..

And yes, maybe I am a tad bored at this point. A picture to show my new skirt that matches my shoes.

FINALLY, it was time to get started. The race was an out and back route and I anticipated ending with negative splits since the half way point ended at the top of a hill. However I neglected to realize that the return route went back up another hill.

The start of the race I did pretty well, my pace was where I would hope it would be and despite the hill climb I finished the first mile with an 8:20 pace.
Then I hit another part of the route I neglected to see when looking at the race. (see, I never run in this part of town. I have much better running trails nearer to me) At the top of the hill was a park with a gravel trail on it. That would seem challenging enough but we had to "get" to it. This meant leaving the road and trekking through a gravel lot and up gravel stairs to get to this park. Once around the "track" it was back down those stairs (which, btw were a bit on the steep side and yes.. GRAVEL) back through the lot and back out onto the road. Everyone slowed. I slowed. I was sure I would twist something on the very lose rocks. Then the sun came out. I slowed... but I got into a consistent pace.
Mile two - 9:04 pace. I was doing ok and not struggling to maintain my pace. the graph for my run looks like a straight line at this point. THEN came that second hill. I knew I had someone on my heels at this point so I pushed to maintain my pace.
Mile three - 9:04 pace. That last mile was tough. I knew I was overheated and pushing. Still that person...that PERSON was on my heels AND she was s she...which would mean I would be bumped down one spot in gender if I let her pass me. So I pushed on.
The last .1 mile was within sight of the finish line. I KNEW she was sprinting... I could hear and see her shadow. So I had no choice. I sprinted. Good grief that was not fun.. I crossed (ahead of my competition) and nearly threw up. Finishers were given their bags (a random assortment of "goodies" and not all bags were the same) as they crossed. I remember the look in the gals eyes who handed me the bag. She looked as though she knew she needed to be prepared to get out of my way. I seem to be getting worse about this and not better. I walked trying to compose myself.
During my walking... I could hear cheers. (yes, I know that cheers happened when I crossed too. I think the locals liked to see two or more people trying to cross at the same time) Steve was sprinting against someone he had been leapfrogging the entire race. He too was able to finish ahead. He too pushed to the point of feeling ill. However he did in fact need to find the nearest bush.

I finished with a time of 27:38 a pace of 8:55. Finished 68th of 184 overall. 28 out of 106 gender. 7 out of 20 in my division. For some reason between how I felt and how I had been "thinking" my running had been going I assumed my PR for a 5k was not close to that. I spent the day feeling like I kinda wimped out because it was not a PR. Well, turns out my best official 5k was just 2 seconds faster. So I came pretty close to a PR.
Steve did PR. His official time was 31:53 111 out of 184 overall. 57 out of 78 in gender and 8 out of 11 in division.
LONG RUNS IN JULY
So I would have added this to before the race recap, but my second long run takes place AFTER the event so I felt it was important to recap the race in order to shed some light on my mental state. First lets back up a bit though. July had 2 long runs because the other weekends had speed work.
7/12 - 13.29 miles. I had a really good long 11 mile run in June. No stops, no walking. AND I kept under a 10 minute pace. This one was no where near that good. I felt hot and tired the entire time. I had to stop for a couple water breaks and had to walk much of the last couple miles. My total pace was 10:44
7/26 - was suppose to be a 15 mile run. Given that I about killed myself on the 3 mile run and the fact it was getting warm...far to warm to run. I debated skipping this. This is a RARE thought for me to skip a running day. I may go slower... I may make a water stop... I may even walk some. I do NOT skip. So somewhere along the line I decided once the sun was setting I would go out.
And so when the temp fell below 80 I went out. I also had decided that I would go very very slow...however slow I needed. I was intent on doing at least 5 miles. After all that would be 8 for the day and would kinda count as a long run. 6 would be better.
As I ran, I realized that at the slower pace I could probably do more than 6 miles. It was still very warm though but as the sun began to set I knew I could keep going. Problem was to finish before it was truly dark since I didn't have a light with me.
It was an amazing run. I had a lot of fun and had multiple animal encounters.
First bunnies came out and ran along the trail. They were cute but skittered away before I got too close.
Next were the elk. There is a local herd that has a run that comes down from the surrounding hills into the area that I run. I have not seen them all year. I thought something had altered their run. I came around a corner and there they were. I think they were not aware I was coming any more than I was aware they were right there because they startled and ran. Well, all but a few large males. I am not sure why there were several large males in the herd. They approached the road as if to say "don't get any funny ideas". They were big with multiple point racks. With the females darting around behind them and with my previous experience with a small juvenile off shoot of this herd - I was honestly a bit spooked. Had this been rutting season I would have been in some real danger. These are not your small deer type animals. If you want to watch a video of the herd from 5 years ago, you can watch it here The herd has grown a tad since then.
Then came the bats. Honestly, this would have freaked me out a bit more because they swoop down pretty low. However before they came out I was getting a fair amount of added protein in my diet due to the bugs that I kept getting into my mouth (yes, I run with my mouth open

Then a large barn owl.

Finally, it was getting quite dark but I could see a small fluffy object in my path. I thought "is it a cat". Then as I approached it literally charged me. It was a darn opossum. I jumped to the side a bit and tried to squirt my water bottle at it. It darted the other way. Then it seemed confused again and ran toward me again. I have to wonder if this is why there are so many dead along side the road. Their flight or fight gets mixed up with which way to run.

I decided as I approached my house that I had to wrap it up. It was becoming hard to see my footing. I could have gone farther and for the first time EVER I wondered if I could ever actually do a marathon at a pace like I was doing. I didn't stop once - only darting to the side for the opossum... never felt like I was going to die and in the end I felt I could have gone farther. My pace? Well, that wasn't at all very pretty. It was 10:46. I put in an additional 9 1/4 miles. So a total of 12.25 for the day. Not the 15 that it called for but I am pretty happy with it. Plus I think the 15 and 17 miles that this plan calls for may be completely unnecessary (I didn't say I thought very LONG about doing a full marathon
