(Im)patience

My husband's arrival is within the next couple of hours, so I though I'd better post one more quickly since I'll be sequestered for the next week :). He keeps getting delayed though. At first it was home by 4, then 6ish, then 9ish, now 10ish...Dear lord. I had to open a bottle of cab just to keep from going crazy.

First I want to give a shout out to my girl Amy. She's doing Louisville Ironman this weekend and has been training her ass off with blood, sweat, and tears all year. I wish her all the best!!

This is what I've been up to this week -

Tuesday: 2 mile tempo, 2 x 1mile

long warm up w/ plyos

2 mile tempo/8:51 pace/177 bpm

RI - 2:18

1600 - 9:00/178 bpm

RI - 4:46

1600 - 8:45

RI - 5:21

400 - 2:00

Total: 9.4 miles

I need to get a grip on these RI. Almost 5 minutes - that's out of control! Thursday: 5k tempo

long w/up

3 miles/8:50 av pace/170 bpm

Total: 10.6 miles

I did this tempo run solo sans running group. I wasn't sure how it would play out since I wouldn't have the faster runners ahead of me, but it was all good! Saturday I have a 12 miler scheduled. Peace out.

Tagged

I was tagged by SinGal, a really cool triathlon chic living in Vegas. She's about to release some "big news" that she's been holding out on us with for weeks. Go check her out.

So here goes:

1) Who is the hottest movie star?

This ones easy. Hands down - Mathew McChonaughey. I have been in love with this man forever. Maybe cliche, but I don't care. He's hot. I even have permission for my husband to sleep with him if the situation ever presents itself ;)

Come to momma.

The guy on the left is pretty hot too, although not a movie star he's still a celebrity of sorts. I'd take either one.

2) Apart from your house and car, what is the most expensive item you have ever bought? Does tuition count?

3) What is your most treasured memory?

I think it's actually a collective of memories. I loved all the summer camping trips I took with my family during my childhood.

4) What was the best gift you ever received as a child?

I remember getting this awesome record player for Christmas one year and my first album was the soundtrack to the move, "The Neverending Story." I listened to that record over and over. I still remember what the record player looks like. My sister told me she came across it a while back when she was going through some things at our grandmothers house. I loved that thing.

Anybody remember this movie?

5) What is the biggest mistake you ever made? This is a hard question. I've made lots of mistake. Lots. But it's hard for me to look back at my life like that because I am so happy and I'm not sure I would really take back anything I did for fear that my life would not be what it is today. I guess I could say that I wish I would have gone to college right out of high school, but then I wouldn't have gotten to travel the world and meet my husband.

6) 4 words to describe yourself:

resolute, libertarian, pragmatic, family

7) What was your highlight or lowlight of 2008?

Finishing the Seattle marathon on November 28. I could actually describe this as both. It was my highlight because finishing a marathon should never be downplayed for what it is despite your time. It's a grueling battle. It was also a lowlight because the outcome was somewhat of a disappointment. But as everyone who has ever been disappointed with a race and has come back with a vengeance can attest to

"Ones best success, come after their greatest disappointment."

8) Tell me one thing I don't know about you:

I own two guns - A Glock 9mm and a S&W revolver. I sleep with one in my nightstand locked and loaded every night when my husband is away. I love going to the shooting range and if someone ever broke into my house I would no doubt about it -shoot first, as questions later. I also have a concealed weapons permit and always trust my instincts to tell me if I should bring one of my firearms with me if I'm driving somewhere relatively far, or going somewhere I'm unfamiliar with.

10) If you were a comic book/strip cartoon character, who would you be?

Invisible Woman! Hello, invisible force field.

Now I get to tag 4 other awesome bloggers and I choose: Miles of Kate Colorado Runner I'll Keep Tri-ing and Tri-ing She did Whatttt?

Good News

First, the awesomely awesome GREAT news: My hubby gets home in less than a week!! I can hardly contain myself! Second, the other good news - I had a great 20 miler. It was supposed to be 18 miles and to tell you the truth I was kinda nervous about it (but in a good way). I was not looking forward to dealing with all the hills since we were staying local for this one. Turns out I wasn't really phased by it. I think we can put that little hang up to bed now! Pre-run: 1 hour before long run began - toasted english muffin w/peanut butter on one side, banana. During run: I took two salt tablets at start. I got lucky and had someone to run with for the first 6 miles, then just as she was turning back I met up with another girlfriend who only wanted to run six also. It was nice to have someone to run with for the first 12 miles for sure. I got a little lazy on keeping track of my gel intake. I never forgot obviously, but I think once or twice I kind of threw of the diligent schedule of every 45 minutes. It was all good though! I took my salt tablets on the hour every hour. I think these are crucial to my successful long runs. Once I was by myself I just worked it out. Dialed in my downloaded book on the ipod and got it done. My coach said if toward the end I was feeling good to add a couple of miles. I easily could have stopped at 18, but I as I was closing in I just kept thinking, "It's only two more miles - no big deal," & more importantly "I will thank myself for doing this come race day!" So I did it. I also finished off those last two miles as fast as I started this long run. HUGE success for me! 20 miles/3:33:41/10:40 pace/3,239 elevation gain Post-run: I stretched out for a while as I took in a bottle of Ultima and about 10 oz. of Endurox. Also did my ice bath, donned my recovery socks, ate my favorite post long run meal (Newman's Own Thin Crust Peperoni Pizza) and now a few hours later - laying with my feet up drinking my reward while catching up on the Track and Feild World Chapionships. I'm putting that 20 miler in bank and cashing it in on marathon day!

Thanks

You guys are AWESOME!! Seriously appreciate all the supportive comments. It really lifted my spirits. And you all nailed it - there has been lots of wine consumption here at will run for wine. I have also been turning to my workouts to give me some positive endorphins. 99% of the time I can choose to be in a positive mood. I am so so lucky in EVERY aspect of my life and usually I choose to meditate on my good fortune rather than my misfortunes, but sometimes it gets me. Feeling much better now. You guys rock!! . This is week 7 of Project Suck It and I gotta tell ya - I am getting faster. It's really working!

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Tuesday was my favorite speedworkout to date.

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On the agenda:

1600, 1200, 800, 400, 200

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1600 - 8:48/171 bmp

RI - 2:26*

1200 - 6:30/170 bpm

RI - 1:05

800 - 4:13/175 bpm

RI - 1:12

400 - 1:42/175 bpm

RI - 3:38

40 second Strideout .

*first RI was too long, but needed hydration

. I was about a minute faster than I was supposed to run the 1600 and 1200, but they were COMFORTABLE. . I think we are done with the core circuits and I have to admit, I haven't done any core since I stopped training for the SEALS fitness challenge. Yikes! What's my problem here? . .

Wednesday - 30 min recovery run and an OWS.

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It felt great to get back in the water. It's been over three weeks since I've even hit the pool and I was feeling a little guilty about it.

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Swam about 800m w/3x100 meter sprints

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Thursday was a 5k tempo run ..

5k tempo - 27:28/8:52 ave pace/177 bpm

I've been doing these after a long warm up so my legs do this tempo run on semi-tired legs. Plus the tempo course is a little hilly so it's a little bit of a hill workout at the same time.

Total miles: 9.22

Saturday is my first 18 miler of this training cycle. I am excited about it!

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Lastly, before it's too late there are a couple of great deals out there.

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Cross Country Squared and Chic Runner both have $100 gift cards to Dick's Sporting Goods which is an awesomely huge sports store. I'm sad there are none here in my area, but loved to shop there when I lived in Virginia. Lot's of good stuff.

I RUN LIKE A GIRL had one, but I suck and dropped the ball on the timing. I think its over tomorrow. You should still go visit her blog. She's super speedy and super fun.

Peace out.

Survival Mode

I have been MIA from the blogosphere for a while. Last week was a very rough week for me emotionally and physically. In short, I miss my husband terribly. He has been gone for over 2 months and this is the time frame for me when even the slightest inconvenience turns into a meltdown. Over the last couple of weeks, I've to deal with some real drama, and without my hubby to lean on, it was only magnified. I don't expect my girlfriends who get to spend time with their husbands every night or call them whenever they want to understand the lows of this lifestyle but I've gotta tell ya - I've been feeling a little abandoned by them. I mean is a phone call too much? Usually the last couple of weeks I'm just trying to survive. bottom line - If anybody out there has a girlfriend who's husband leaves town a lot keep them in mind every once in a while. Throw a phone call their way. Invite them to coffee or dinner or anything that involves time away from a lonely house. Because trust me - if they aren't calling you, it's only because they're down and out and they don't want to drag you down with their mood. _

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Enough of the pity party. Here is a quick run down to catch up on my workouts: Last week: Monday: 4 mile recovery trail run Tuesday: 4 x hill repeat Wednesday: off Thursday: 5k tempo run ___ran at 9:09 average pace (after a long 6 mile warm up) Friday: off Saturday: 12 mile LSD ___Ran with a friend of mine who was faster than me. I slowed him down, while he sped me up. I ran this too fast. Ran the first 6.6 miles at 9:58 pace (20 seconds faster than MP). We stopped to check the map and stretch out, fuel etc. and I didn't hit the lap button so the Garmin recorded and overall pace of 10:35 - but I was actually about 10:00. This was a little too fast for me as my legs were tired (way to tired for a 12 miler) for a couple of days. Total miles for the week: 37.85

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I am way way way behind on your blogs so I apologize for not being a very good reader and commenter, but I am getting caught up.

Long Run

Yesterday I ran my 16 miler. This was my first long run on the cycle. It seems a little crazy that I'm half way through this training cycle and I'm just now getting to my long runs. Coach has been having me do a lot of things that seem very counter intuitive/productive, but I'm feeling so strong and after that huge PR last weekend I'm not questioning - I'm just doing. The short version: My 16 miler was awesome. The long version: Last year when I was training for my first marathon (Seattle) I had a miserable 16 miler. My calves started cramping up and my feet were on fire the last few miles. I was probably doing around an 11:50 - 12:00 pace until I starting walk/running toward the end. I was pretty anxious to see how much I have improved. The night before I ate my new and awesome pre-long run/race dinner: pizza. Woke up: coffee, banana, bathroom, shower, english muffin w/peanut butter. The planned location for this run was about 45 minutes away. We wanted to run a course that was flat and mimicked the race course more closely. What a HUGE difference terrain makes! I had WAY more control over my pace. The strategy was to run the first half at 10:45 pace, then the second half a little faster. Coach would not let me use the lap function to see my mile repeats. He wanted me to "become a part of the course". I used my virtual partner screen and only looked at my pace screen to check on the distance covered. Miles 1 - 8/10:47 pace Miles 8 - 16/10:34 pace My body felt like it had actual momentum to push the pace and it was very comfortable to the end. I hope this is a preview of more successful long runs to come. Feuling: 2 salt tablets at start :45 gel 1:00 2 salt tablets 1:30 gel 2:00 2 salt tablets 2:15 gel Totals: 15.95 miles/2:50:23/10:41 av pace/155 bpm *I didn't take an ice bath and I'm regretting that decision today. During the drive back home I got so cold and started shivering. By the time I got home I just wanted a hot shower and food. No ice bath. Today I'm very sore and stiff. I don't care what runners world says - ice baths work!

Daydreams

First the not so good news. I am not going to be doing the Navy SEALs Fitness Challenge which was supposed to be this weekend. I have a 16 miler scheduled that morning and just because you CAN do something doesn't mean you SHOULD, right? It's just not worth it to fit into my schedule. I've really enjoyed training for it though and I am definitely doing it next year. The good news is that gives me plenty of time to work on those pull-ups! In running related news, I am tired. I was spent for my Tuesday night speedwork. I don't know if it was a) I was more tired from the race than I had thought b) I was just having an off day c) both. I presume it was a little of both. plyos, core circuit, 2 x 1mile, 2 x 400:

Core Circuit:

2 x 15 push ups

.20 mile - 1:51/175 bpm

2 x 15 squats

.20 mile - 1:45/180 bpm

2 x 15 superman

.20 mile - 1:45/176 bpm

2 x 10 single leg bridge

.20 mile - 1:39/180

Speedwork:

1 mile - 9:00/178 bpm

RI- 1:03

1 mile - 9:16/180 bpm

RI - 2:51

400 - 1:59/172 bpm

RI - :43

400 - 2:06/177 bpm

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So I am 9 weeks out of my 16 week marathon training schedule. This is where I begin to look at my mtb - longing to ride it. I start thinking about my next race goals. What events will I do next year? When can I start base training for a tri? I know I need to stay focused on the goal at hand, but I can't stop daydreaming about some of my other racing goals. To end with good news remember how I was the drunk cousin at the wedding. Last night I met up with my cousin and one of her bridesmaids who I adore and is now one of my friends. I asked if they knew how drunk I was and they responded with an ENTHUSIASTIC "Yes!". Oh great. The good news is that I was, "a fun and happy drunk". Not the shitfaced idiot drunk relative that I originally feared. Thank God I didn't do anything stupid except for slap every female friend repeatedly on the ass and give lots of hugs and kisses. Still obnoxious, but it could have been much worse!

Race Report: Tacoma Narrows Half Marathon

HOLY PR SWEETNESS.

I SHATTERED my previous PR by 17 MINUTES.

Holy crap!

Race was executed perfectly - The plan was to go out easy the first few miles. Then hit goal marathon pace for the middle, then around mile 9 - hit it hard. What I actually did was way better!

Pre-race:

I was feeling so good going into this race. After my awesome speedwork session Tuesday my legs were primed up. Last night I had pizza. This seems to be working for long runs so I thought I'd stick with it. I had a 5am wake up call and did the normal morning routine. Coffee, blogging, poop, brush teeth, get dressed, head out. I decided I wasn't going to use the Ipod. I wanted to stay focused. We had the perfect weather conditions - crisp cool and right around 55*. PR weather! I took two salt tablets and I was off.

The race:

As I started the race I noticed very quickly that I had accidentally changed the field on my watch to show my my Average Speed rather than my Average Pace. Doh! At first I was mad, but then I just realized this was the perfect opportunity to go by feel and really see where I was at pace wise rather than force it. There was a huge hill at mile 5 so I knew I needed to reserve my energy for this.

Mile 1 - 9:59

Mile 2 - 9:31

Mile 3 - 9:27

Mile 4 - 10:04

Mile 5 - 10:34

I totally thought I was going around a 10:20 pace (which is my planned marathon pace). Holy cow!

I was feeling so good at this point. I had taken my first gel at mile 4.5 and I was able to cruise through the water stop without stopping since I was feeling so good and on a spectacular pace.

Mile 6 - 10:

I knew I was in the clear for the hills since we had officially left Gig Harbor (holy hills land). This is what separates holy hills land from the remainder of the race.

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I drive over this bridge every day. It's a toll bridge and I LOVE IT. Some of you may remember it by the name "Galloping Gertie" because it actualy collapsed in 1940. Very famous and interesting. Google it. Anyways, I've run over it dozens of times. It's almost exactly a mile long.

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This point becomes a factor at this stage of the race. What most people consider 'hills' are actually just silly little speed bumps to those of us who run in Gig Harbor. If I ever bitch about having to run up and down hills constantly -- please please please direct my attention to this race report. I can't tell you how many people I passed running up these little speed bumps. It was completely effortless on my part. I was literally passing people left and right which was a first for me. While they were huffing and puffing or walking up I was completely comfortable and barely faltered my pace. Usually I start out in the back and usually end up staying there. It felt so good and only fueled my fire.

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Mile 6 - 9:42

Mile 7 - 9:19

Mile 8 - 9:35

Mile 9 - 9:43

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At the 6 mile water stop, I took two more salt tablets and at about mile 8.5 I took a powerade chocolate gel. Gross. I tried it. Took half. Never again. Again, no walking just ran smoothly through.

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Mile 10 - 13.1:

This is the part where my coach told me to just turn it on. I was feeling so good, like I hadn't just run 9 miles. I knew I had a great PR in the bag so I just went for it. Granted the last two miles were basically all down hill because we started in Gig Harbor and ended in another city (Tacoma, WA). Nonetheless.

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Mile 10 - 9:22

Mile 11 - 9:06

Mile 12 - 8:25

Mile 13 - 7:42

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Post race:

Garmin reports 2:03:30. This is HUGE as my most recent half last September was 2:20. SHATTERED it. My coach is worth every penny!! It's so rewarding to finally see my hard work come to fruition. I'm on cloud 9 and drinking wine.

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But you want to know what really blows my mind? 9 out of the 13 miles were below (some of them WAY below) my mile repeat pace which is 9:50. CRAZY and counter-intuitive. My coach is worth every penny! btw, he took 2nd overall.