MarathonMaiden's Blog

September 21, 2010

I Love Fall

Filed under: Uncategorized — Tags: , , , , , — marathonmaiden @ 14:04

First: did you check out my race report for my awesome 5k? Oh shameless self-promoting 😀 

Afternoons that is. Mornings? Not so much. The coupling of the sun rising later and mid-40s for the temps makes it not a lot of fun.  Afternoons? YES.  The warm sun and upper-60s makes my heart go pitter-patter.  This weather would be perfect for running.  Too bad things called work get in the way.  Ruining a perfect weather day.

I also love the turning of the leaves! I live near a lake in my hometown and this is pretty much exactly what it looks like. But this picture is from google images

Nothing I can do about the temps and daylight I guess.  Except try to embrace the hours that I do get to spend outside.  Monday morning was a 0515 wake up call so running outside before work in the sunshine was a no-go.  It was dark and cool the entire time.  Blahhh.  When I got out of work at 1700, however, the weather was nice and I got to sit outside and enjoy the sun.  I debated running again but decided against it.  My motivation tanks after a day of work.

So here’s Monday morning’s run and the data:

  • 1st loop: 4.1 @ 8:56
  • 2nd loop: 4.1 @ 8:28
  • 3rd loop:    1.1 @ 8:02
  • Total:              9.3 @ 8:37

It had been awhile since the last time I did a double loop of the pathway so I decided to do it Monday.  It was nice because I’m so familiar with the path that the fact I was likely still half asleep didn’t matter.  Nor the fact that I couldn’t see too well at this hour and I now know (through many many errors) where every root and stone are.

I don't know if this picture is exactly where I run but, if not, it's almost identical to it. At least all the greenery was what I saw in the summer hahah! Now trying to run this with no sunlight! There is roadway on either side but that gravel path in the center is what I run on.

Despite running a kick ass 5k on Sunday (which THANKS again for all the congrats. I’m still riding high from it 8) ) there was minimal soreness.  Don’t get me wrong: my quads — and abs! Must. Do. More. Core. — were feeling the effort from the day before.  But it was no where near as bad as I though it was going to be. Probably because I iced down and stretched afterward.  And I wore my diabet compression socks all day.  Maybe I’m learning as runner?!

So I was only planning on doing one loop and then then the add on. But I was actually feeling good after doing those guys so I tacked on an extra pathway loop.

My theory is that when you’re feeling strong embrace it.  That said, I did stop at the 9.3 despite feeling like I could have done more.

And I took to this theory again on Tuesday for my run.  Monday’s tend to be long days, not at the clinic, but in terms of waking hours just because I get up so early.  So it was nice to wake up feeling slightly REFRESHED. I fell asleep around 2230 and slept like a ROCK until my alarm went off at 0730.  9 hours? Yes please.

While the sun was shining outside, the thermometer read 44*.  YIKES! See what I mean about fall? Mornings suck.  I need to migrate south. STAT.  I was still feeling decent but, as you probably know, anything can happen over the course of a run so I nixed the idea to do a big long loop in favor of a few smaller loops (but then again, I’ve been doing that a lot lately).

This is what my path will look like in a few weeks! Hello fall! Again, like the image above, I don't know if this is exactly where I run (hey google images) but it looks damn near identical to it

The aim was to do the first two loops listed below, which would give me 9.7 miles.  And I seriously do not know what it is about running the week after a race but my runs just feel strong and fast.  So I tend to “cheat” myself out of recovery.  Hence adding an extra 1.3 miles to make it 11.

Tuesday:

  • 1st loop: 4.1 @ 8:46
  • 2nd loop: 5.6 @ 8:40
  • 3rd loop:    1.3 @ 8:22
  • Total:           11.0 @ 8:40

Clearly neither of those runs would qualify as recovery runs.  But it’s not like I’m *trying* to push things after a race.  Of course I’m not trying to hold back and stay true to recovery.  I guess I’m just going.  Might not be the smartest thing but I guess I’ll let my body dictate?

One thing that my body will NEVER tell me to do naturally is speed work and since my next race (a goal race of sorts) the Tufts 10k (less than 3 weeks!!) I want to ask you guys what kind of speed work have you found to be useful in fast races?  Any thoughts as to what my next three weeks should look like? I obviously have thoughts of my own on this topic but the more ideas I can get the better my running will be!

Which, I know this is getting lengthy and I have no sparkling pictures of my beautiful face to show you 😉 , but this might be a good time to revisit some goals that I set for 2010. (you can see the full list by clicking that link).  Yes, I know that it’s the middle of a month but I’ve doing a lot of thinking about how I’ve progressed as a runner this year.  So bear with me.

These were my specific time goals aka the tangible goals that needed focus (my NEW comments are in blue):

  1. sub 20:00 5k — considering my only 5k time is 21:32 and I didn’t train for it I think this is lofty but do-able if I train for a 5k.  Who knows if that will happen though as I ❤ the long stuff. CHECK.  Hizzah. And this happened on no real specific 5k training.  Just two speed work sessions 10 days and 6 days before.  New goal? Sub 19.  Very lofty.  But I think that with specific speed work I can do it.  Maybe not before the year is out.  But it’s the next target.
  2. sub 43:00 10k — ideally I just want 43:23 because that works out to 7 pace even but being the overachiever I am I want to break a round number. I have yet to run one this year.  But I think that I can do this at Tufts.  *FingersCrossed*
  3. sub 1:40:00 half — every time I run a half I smash my previous pr.  I’m currently at 1:41:56 which was a 2 or 3 minute improvement from the previous pr.  Definitely going to be hard but I think it’s do-able. Totally do able! And done-able! I smashed this by running 1:33 over Labor day weekend.  New goal? Sub 1:30.  Going to be hard but I think if I want it bad enough I can get it.
  4. 3:35:00 marathon — I was going to write sub 3:30 but that’s an 8 minute pr and I’m not sure how realistic that would be.  Actually to hell with it: the goal is sub 3:30.  I left the last marathon feeling like I had plenty of gas in the tank so we’ll see if I can capitalize on that in 2010. Well I missed the Sub 3:30 goal but I walked away from Boston with a new PR of 3:35.  Which was the original goal.  Sub 3:30 is what I have my eyes on next.

So it’s WAY exciting to see that I’ve PR’d in every distance that I’ve done this year (and since I’ve only run one of each I pr’d in every race!) including the 20M and 5M I did that weren’t in the goal list because they popped up randomly.

This has definitely been a great year so far.  Luckily there is still a little over 3 months left 😀

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24 Comments »

  1. Barring any random snafus, you will DESTROYYY a <43:00 10K. No doubt in my mind.

    My favorite 10K workout is 15' warmup, 3×10' at "10k" pace with 5' jog in between, then 3×5' at closer-to-5K-pace but still with 5' jog in between. Then a cooldown.

    I did no specific speedwork before my huge 10K pr at the beginning of the summer, but did the aforementioned 3×10' + 3×5' several times on my "sorta-speedwork" day during the week. You could map it out to figure out your exact paces, but as I'm more of an effort-based speedworker that's not my style. This workout is probably not at all what anyone in-the-know would recommend, but I guess it worked for me. And I like that it adds up to 45' of "work" total, which timewise is at least a 10K worth of effort…

    Comment by sweatykid — September 21, 2010 @ 14:16

  2. Great goals, hope you reach them all!

    Comment by Kovas Palubinskas — September 21, 2010 @ 14:40

  3. Your goals are pretty intense! But then again, you seem to be a machine these days… lol

    Comment by Amy @ Second City Randomness — September 21, 2010 @ 15:14

  4. Wow your running has improved so much in the past year, your goals for next time are crazy! (but good crazy obviously..)

    I love when my abs hurt after running, makes me feel badass

    Comment by BostonRunner — September 21, 2010 @ 15:21

  5. It’s definitely starting to look like fall here, too, even though this morning it was randomly 70 degrees. So exciting to see yourself exceed your expectations!

    Comment by Chelsea — September 21, 2010 @ 15:39

  6. I love fall too!!!! The leaves aren’t changing here, although I could have sworn they were changing last year for the Philly RnR half!

    Comment by Kim — September 21, 2010 @ 16:10

  7. You have had such an awesome year girl, I bet you do some big things in the next 3 months!

    I am jealous of your fall, I will gladly trade my elongated summer for it, ha!

    Comment by Stephanie — September 21, 2010 @ 16:36

  8. You work hard. You’re strong. You can so grab those goals.

    Comment by Shutupandrun — September 21, 2010 @ 16:46

  9. LOVE this time of year for running and biking.

    Comment by Joe Hrdlicka — September 21, 2010 @ 18:29

  10. Wow, you’ve done amazing on all your goals! Good job 🙂 I’m sure you’re going to rock them next year too!

    Comment by Laura — September 22, 2010 @ 04:59

  11. I love fall too but the cooler mornings are not exactly my favorite. Just wait till it is like 15F in the mornings! That is going to be fun.

    Comment by J — September 22, 2010 @ 07:32

  12. I envy and admire your tenacity…because a woman that pursues goals just makes the world go round. I am always thinking, though…WHY THOSE goals? I think choosing the goals and the motivation underneath is just as important at the steps to meet them.
    🙂

    Comment by Special K — September 22, 2010 @ 08:11

  13. I love fall too! My friend who is from NH says people go crazy when the leaves change colors and everyone goes “leaf peeping.” hahaha.

    Nice goals there girley!Keep up that work and you’ll get ’em!

    Comment by Megan @ The Daily Sweat — September 22, 2010 @ 08:56

  14. I can’t wait for it to be all fall-like out! Although, I hate that it’s now dark out when I get up to run too – boo! I love that you’ve achieved so many of your goals this year, and I BET you will for sure surpass all of them in the near future!

    Comment by mealsformiles — September 22, 2010 @ 17:24

  15. I love fall but we won’t see 40 degrees until February, if we are lucky. Have I mentioned how much I love the east coast??? I can’t wait to go somewhere where fall actually exists.

    Comment by Ameena — September 22, 2010 @ 21:46

    • Trade locations? I think I’d love some west coast weather 😀

      Comment by marathonmaiden — September 23, 2010 @ 17:24

  16. 9 hours of sleep sounds impossible to me right now. I’m actually preparing for another all-nighter, haha.

    It’s funny, but I can run better when I sleep less, like 5 hours or so. Anything less or more, I don’t run as strong.

    Good luck on your goals! I’ll bet you’ll achieve them and more, you ambitious, go-getter!

    Comment by sophia — September 23, 2010 @ 03:17

  17. Okay, those temps make me green with envy, as it is still reaching 90+ here every day. 😦 A few thoughts- WOWZERS on the 5K. I think I told you, but maybe I dreamed it? Anyway, the marathon training paid off and I am really, really proud of you.

    You are so, so smart for lining out your goals like that. Hard work and dedication will get you there.

    Hope you are enjoying your job and new “adult” life. 🙂 And, are you doing Boston?

    Comment by Rebecca — September 23, 2010 @ 07:27

    • I don’t know about Boston. It’s really expensive and I really don’t think I have it. I’d probably go to the race because I know that there are lots of people I know running. But that might be really tough mentally to see all that. We’ll see. I got to make a decision soon though! Are YOU running Boston?

      Comment by marathonmaiden — September 23, 2010 @ 17:25

    • Oh PS I’ll trade temps with you! I swear I’m a Southern girl at heart!

      Comment by marathonmaiden — September 23, 2010 @ 17:26

  18. CONGRATS on all of your PRs! Very impressive!

    I absolutely love fall. The leaves, sweaters, hot coffee, scarfs, etc. mmm, mi favorito 🙂

    Comment by northlandrunner — September 23, 2010 @ 09:20

  19. wow Karyn. Your goals are impressive and the fact that you attained most of them is even more impressive! You are an amazing runner and have some great races ahead of you!!

    Comment by mary & christina (sisters running the kitchen) — September 23, 2010 @ 09:56

  20. Nice job on the races this year! I think you will FOR SURE go sub 43:00 at Tufts 🙂 Some of my fav interval workouts are:

    12 x 400m @ 3k or 5k pace with 200m recovery
    4 x 1 mile @ goal 5k pace with 400m recovery

    Basic, but they really get your legs movin’!

    Comment by Megan (The Runner's Kitchen) — September 23, 2010 @ 11:27

  21. […] love your guys’ input on my goals that I wrote about last post.  And your suggestions for the time between now and Tufts.  I keep getting nervous / scared for […]

    Pingback by Bullets = Scatterbrain « MarathonMaiden's Blog — September 23, 2010 @ 14:10


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