{week 3} into the groove

Easy runs; long runs; speed 

This week the workout was 6 x 1 mile repeats.

Splits:

7:45

7:46

7:39

7:41

7:33

7:11

I have the speed; need to work on endurance. Above all, I'm having fun training again. :)

{week 2} Getting into the training groove

Week 1 Recap:The first week of training was fun! It included a track workout which I always enjoy. Well, maybe not at the time, but after I'm finished I bask in my sense of accomplishment. Last week's track workout was different. I enjoyed it while I was running it. The goal was to run 10 x 1000 meters at cruise interval pace with a 2 minute recovery jog. These are not all out speed intervals. The goal of the workout is to improve stamina. It's best to be conservative with pace the first few intervals because as your legs get tired the intervals will feel harder. The goal for me per the McMillan pace calculator was to run intervals between 5:02-5:12 minute pace, which works out to an 8:06-8:19 minute/mile pace.

With all that said, I ended up running all my intervals too fast. Even after I made sure to tell Dani and Dana not to run them fast. It's super important to stay in pace zones. Even with the short recovery, I was always ready to go and the intervals didn't feel hard. I ran them comfortably relaxed at paces I could clearly maintain. I even tried to run slower! My glutes wouldn't let me! {hee} I was able to kick it and push the pace on the very last interval (which I like to do on the track). This may be because, for me, my current 1/2 marathon time is based on my comeback-from-injury half-marathon time which is a bit slow {for me}. With the exception of my first and last intervals, all others were within appropriate cruise interval pace range for my pre-injury 1/2 marathon times. *shrug* I asked the Oiselle Volée coordinator, Heather Stephens, about proper pacing for training workouts and she said you are supposed to run at your current pace and ability, not your goal pace. Pacing is confusing sometimes and I still have lot to learn.

1. 4:28 min (7:11/mile)
2. 4:50 min (7:47/mile)
3. 4:53 min (7:52/mile)
4. 4:57 min (7:58/mile)
5. 4:55 min (7:55/mile)
6. 4:53 min (7:52/mile)
7. 4:54 min (7:53/mile)
8. 4:49 min (7:45/mile)
9. 4:49 min (7:45/mile)
10. 4:15 min (6:50/mile)

The rest of week was good. I ran a total of 37.5 miles. I'm slowly building my weekly base mileage back up to 45 miles. I only ran one run (out of 7 runs) by myself (making good on my 2016 goal of connecting with other runners). I'm including Nani as another runner ;). 

We're training for the OC 1/2 Marathon on May 1. We're following the McMillan Running training plan available as part of Strava Premium membership.

OMG! It's here already!

Today's the day! I'm excited to start my first training cycle of 2016. I'm training for the OC 1/2 Marathon. I'm using McMillan Running training plan that is included as a perk to Strava Premium members. 

• My 'A' Goal: run < 1:45
• My 'B' Goal: run <1:47:48
• My 'C' Goal: run <1:49:19

I may be a bit ambitious with my time goals because I am still working on getting back into running shape after my injury. But I'm #womanup2016 and I'm feeling strong. 

Last week I ran the first half of the LA Marathon (purposely DNF'd the full) to determine my baseline fitness. I ran it in 1:56:40. This is without training for a half-marathon and with lots of walking. I walked every waterstop, even some un-official ones. I couldn't tell the difference after awhile and honestly, looked forward to the break. I also walked the steep hills. This tells me that my speed is there, but my running endurance is not. 

My last-ditch 'D' goal for the race then is to re-gain my running endurance. 

Believe

My USA 10k race debut

With Dani, pre-race. She came in 3rd
for her age-group!

Until this past Sunday, I have never raced a 10k in the United States. My only prior experience with racing this distances was the Newton Aycliffe 10K in the UK (while on vacation in England). Yesterday's race also marked my first race in 8 months. My first race post-injury, post-physical therapy rehab, post-glute strengthening. 

Although I came in first for my age-group and 4th overall female, I did not race strong. I could have pushed myself; I quit too easily. It was a hard course with a continuous steep incline for the first 1 1/2 miles and another hill from 2 1/2 to about 4 miles. The kicker was a final steep hill to the finish. This last hill was "only" 1/2 mile, but it was tough. 

My official time for the race is 52:16 with an average pace of 8:26/mile. My "A" goal was to finish in less than 50 minutes. I definitely could have accomplished that with more racing practice. I need to work on my racing legs AND mind. I'm toying with the idea to race at least once a month for practice. I will still have goal races where I push my limits (CIM and OC 1/2 marathon). Do you all do that? Is it a good idea? I just know I need to work on my racing mojo.

2016 Goals Check-in:

• Courage--I want it more than I fear it. Push, Wendy. You've got this. :)
• Connect--Running with others at least once a week. Having fun with this! Group runs with friends, running groups and with the soccer parents/kids.

I don't officially start training until the end of this month so for now I am having some fun with my runs. 

January Miles: 119.4 miles

 

Courage: 2016

CONNECT 2016: Run with others!

In a change from previous years, I've been slow and deliberate in deciding my run goals for this year. In part because I just returned from a long vacation abroad and had to re-acclimate myself to work, routine and the timezone. 

I've also taken my time because of my end of the year, season-ending injury and my desire to come back strong yet remain injury-free. 

I needed to balance my desire to not let fear stop me from achieving or seeking #WomanUp2016 type goals vs. being smart about my return to running and what my body is capable of {at this moment}. 

Courage. It's my word for the year. The word that will guide me, that will push me. Courage to challenge myself, to grow, to be uncomfortable. It's the word that will drive me to achieve my goals and it is also the word that will help me ask for help when I need it. It's the word that allows me to step back, reassess and know that achieving my goals is a journey and it's the path I take that's important not the outcome. {especially important for me and my history of injury}.

2016 Goals

• Connect with other runners: Last year I spent too much time running alone. Not only do I enjoy running with others, I also learn a lot and it helps me be a stronger runner. 

Group run with the Runegades:
I could hang!

There are two local running groups: The Lopers and The Runegades. I've participated in the past with the Lopers. They're the group that helped me train for my first marathon in 2010-2011. The Lopers are an inclusive bunch with lots of different pace groups. I've participated off/on through out the years and they host group runs on Sundays and speed training on Tuesdays. 

The Runegades are a speedier bunch. I've known about them for awhile, but didn't join because of my fear that I wouldn't be able to hang. I finally joined at the end of last year, but because of my injury didn't run with them until this past weekend. They host group runs on Saturdays. They also have mid-week runs/speed training on Tuesdays, Wednesdays (track), Thursdays. 

I've also partnered up with my friend and fellow Oiselle Volee teammate, Dani for the 6-week #runlovechallenge. We're both participating in a weight-lifting/strength-training workshop on Monday mornings. And as of this morning, we now run together prior to the class to warm-up. 

Goal: Participate in at least one group run a week. 

• Develop a routine (make it a habit) for essential non-running activities for running: This includes core work, keeping up with my physical therapy/glute strengthening exercises, pilates/yoga, strength-training, sleep and stretching. This also includes setting aside plenty of time to rest and recover.

• Run a sub-4 hour marathon: My goal race is the 2016 California International Marathon on December 4th. I pretty much have the whole year and I am going to take this time to develop a strong base. I deferred the 2015 race due to injury and I don't want that to happen this year. Marathon-specific training will start in August and until then, I will focus on getting stronger.

• Run a sub-1:45 half-marathon: My primary goal is the sub-4:00 marathon but I will also attempt this goal this year at a half-marathon (actually, at multiple half-marathons) not yet determined.

That's all my run goals. I debated adding a mileage goal. Last year I attempted to run 2,015 miles in 2015 and ended 300 miles short. I thought about joining the 2016 challenge. I thought about making a goal to run at least one more mile than I did last year. I came to the conclusion that for me, I need to focus on quality miles and not quantity. If I end up running more than last year, hoorah! 

the path taken: reflections on 2015

Trail running between Grasmere and Ambleside:
The Lake District, Cumbria, England December 2015

I've been mulling over my 2016 goals, as people are wont to do this time of year, and I have ideas and notions on what I want to achieve. Before I put pen to paper, I want to reflect on the year that was--which is somewhat strange for me. Usually, I just charge forward with the new year and new goals. I think it's because on first glance it looked like I failed big time and did not achieve any of my 2015 run goals:

• Run 2,015 miles in 2015
• Run a sub-1:45 half-marathon
• Run a sub-4:00 marathon

Reviewing my stats for the year, has helped me reframe my failures into progress: *I always feel a bit weird writing lists like this because it feels a bit like boasting and showing off, but really listing things like this pulled me out of bit of depressive funk because of my injury*

• In 2015, I ran 1,712 miles. In 2014, I ran 1,102 miles. Over 600 miles more!
• I ran my first full marathon since I broke my kneecap in 2012. It took me over 2 years to finally register and run a race this distance. I'm still not comfortable with it, but I did it!
• I set personal records in all race distances I attempted:

• 1/2 Marathon: 1:47:38 (Surf City, Feb 2015) 

• Marathon: 4:24:09 (LA Marathon, March 2015) 

• 5K: 22:44 (PossAbilities, April 2015)  

• Not only did I PR in a 5K, I won it! First place, overall female. And as a prize, won some cash--enough for a new pair of running shoes, a marathon race registration and a couple of GUs.
• I learned I have weak glutes, especially my right side (the side with the broken kneecap). But because of this, I am working with a kick-ass physical therapist who has been challenging me and torturing me with exercises that will only make me stronger and more well-rounded.
• I met a lot of strong, awesome Oiselle Volée teammates throughout the year for group runs, Ragnar Wasatch Back, cowbell corners and of course, brunch. Oh, and even a NFL fantasy football league (ha ha). 
• I was selected to be an ambassador for Nuun and joined the team.
• In December, Paul and I were able to travel to England for most of the month where I was able to enjoy some breath-taking, gorgeous and pain-free running (I tried to run or walk at least 3 miles everyday while there, never running more than 2 days in row).

For 2016, I will still have some goals related to distance and time (#womanup2016). I also want to run more with others and participate in more group runs. To that end, I'll become active with my two local run groups again and participate in the #runlovechallenge with my friend, Dani. We've already decided to run together Monday mornings before strength training. I'll also make sure to continue my PT work, yoga/pilates, stretch and sleep. 

Right now these are all nebulous ideas floating around my head and I'm still a bit jet-lagged from my trip, but I'll formalize them soon.