I've seen comments about Facebook being a blog killer. Some don't understand the fascination and some wonder why others are cheating on them with Facebook. I won't name any names, but you know who you are :) I have been a very bad blogger lately and it could be due to my addiction with Facebook. It could also be my lack of feeling like I have anything worthy of posting other than my weekly training, which can be kind of boring to tell you the truth.
I ran the Yours Truly 50k today in 4:56:15 with a negative split of 3 minutes and 30 seconds. I focused on my run/walk ratio that I plan on using at the Pac. Rim 24 hour race in March and also on my Gu strategy. I took a GU every 20 minutes for 6 hours and then I couldn't handle it anymore. Why 6 hours you ask? Well, I Yo-Yo'd out and back so that I could run the last stretch with Michelle. I ended up with 40 miles for the day and 101 for the week. It helped that I was on break this week as well.
Training is good and I love having a coach to tell me what to run each week. It may not work for some, but it is working well for me. Other than that, I feel bad for not keeping up with everyone. I will make it my mission to catch up with everyone this week, but I apologize in advance.
Happy Running!
Sunday, February 22, 2009
Sunday, February 08, 2009
First Things First
First, let me say that I am so proud of my daughter who attended a 4 day state leadership conference that she was nominated for last year. She raised $1500 to attend and followed through this past long weekend. We attended the commencement ceremony this morning and we knew Loralie was going to give a "speech" as she put it, but we were very excited when she was one of the few emcees and the first to walk to the mic to start things off. She also read a poem together with two other girls and introduced another portion of the event. There were probably 30-50 6th and 7th graders and only a hand full of them spoke on stage in front of a few hundred people. Pretty courageous if you ask me. I was in awe of my daughter!
Running was good this week up until today when I slept in and was very drained during this morning's run. I still need to get out and finish the long run that was not to be. I did nail a 3 x 10 minute tempo workout at 6:30 pace as well as an hour long marathon pace run with a total of 9 miles in 1:01:20 or 6:48 pace. It probably wasn't a good idea to do this the day before my long run, but it just worked out that way. I was happy with my faster workouts this week.
One more week of school and then we get a week off for mid-winter break. I definitely need it!
"I believe in the runner's high, and I believe that those who are passionate about running are the ones who experience it to the fullest degree possible. To me, the runner's high is a sensational reaction to a great run! It's an exhilarating feeling of satisfaction and achievement. It's like being on top of the world, and truthfully... there's nothing else quite like it!" [Well, except for watching your children succeed]
Sasha Azevedo
Running was good this week up until today when I slept in and was very drained during this morning's run. I still need to get out and finish the long run that was not to be. I did nail a 3 x 10 minute tempo workout at 6:30 pace as well as an hour long marathon pace run with a total of 9 miles in 1:01:20 or 6:48 pace. It probably wasn't a good idea to do this the day before my long run, but it just worked out that way. I was happy with my faster workouts this week.
One more week of school and then we get a week off for mid-winter break. I definitely need it!
"I believe in the runner's high, and I believe that those who are passionate about running are the ones who experience it to the fullest degree possible. To me, the runner's high is a sensational reaction to a great run! It's an exhilarating feeling of satisfaction and achievement. It's like being on top of the world, and truthfully... there's nothing else quite like it!" [Well, except for watching your children succeed]
Sasha Azevedo
Monday, February 02, 2009
WSFA 50k
Sunday was the first annual, or maybe the one and only, West Seattle Fat Ass 50k. The course was a double out and back through the neighborhoods in West Seattle that run "parallel" to the shore of Puget Sound. The weather was perfect and everything was smooth sailing throughout.
My plan was to practice race strategy using a 13:30-1:30 run/walk strategy and also taking a GU every 1/2 hour and salt every hour. I didn't really have a plan about pace, but tried to run easy, but not too easy. How's that for preciseness?
I started off running with Lesa and catching up on running goals etc. until it was time for my walk break. I worked on walking quickly and then continued running the same pace that I left off at. The strategy worked well except when I needed to use the restroom when it wasn't a walk break. I adjusted at that point, but was able to pretty much stick with the plan. The fueling seemed to work well also.
Most of the second half, Lesa and I ran together and worked into a routine of me walking and then catching up with her 5-7 minutes later, running with her for 6-8 minutes, taking my walk break and then repeating the process. It was a good strategy for both of us as we both slowed down the last 7-8 miles, but stayed close together. I was thinking that under 5 hours was a good goal and was able to make it in at 4:56:35. Lesa was a minute or so behind me.
I was satisfied with the race and ended up with ~60 miles for the week that included a 30 minute tempo run at 6:40 pace, some intervals mixed into another run along with a couple other easy runs. I am looking forward to the shorter long run this weekend, but am also trying to run all 7 days for the next month or so to increase the mileage a bit. This is a difficult task for me, but I am focused on doing what is needed to improve. Therefore, I have nothing more to add. I need to get outside for a run.
"Running is the classical road to self-consciousness, self-awareness and self-reliance. Independence is the outstanding characteristic of a runner. He learns the harsh reality of his physical and spiritual limitations when he runs. He learns that personal commitment, sacrifice and determination are his only means to betterment. Runners get promoted only through self-conquest." Noel Coward
My plan was to practice race strategy using a 13:30-1:30 run/walk strategy and also taking a GU every 1/2 hour and salt every hour. I didn't really have a plan about pace, but tried to run easy, but not too easy. How's that for preciseness?
I started off running with Lesa and catching up on running goals etc. until it was time for my walk break. I worked on walking quickly and then continued running the same pace that I left off at. The strategy worked well except when I needed to use the restroom when it wasn't a walk break. I adjusted at that point, but was able to pretty much stick with the plan. The fueling seemed to work well also.
Most of the second half, Lesa and I ran together and worked into a routine of me walking and then catching up with her 5-7 minutes later, running with her for 6-8 minutes, taking my walk break and then repeating the process. It was a good strategy for both of us as we both slowed down the last 7-8 miles, but stayed close together. I was thinking that under 5 hours was a good goal and was able to make it in at 4:56:35. Lesa was a minute or so behind me.
I was satisfied with the race and ended up with ~60 miles for the week that included a 30 minute tempo run at 6:40 pace, some intervals mixed into another run along with a couple other easy runs. I am looking forward to the shorter long run this weekend, but am also trying to run all 7 days for the next month or so to increase the mileage a bit. This is a difficult task for me, but I am focused on doing what is needed to improve. Therefore, I have nothing more to add. I need to get outside for a run.
"Running is the classical road to self-consciousness, self-awareness and self-reliance. Independence is the outstanding characteristic of a runner. He learns the harsh reality of his physical and spiritual limitations when he runs. He learns that personal commitment, sacrifice and determination are his only means to betterment. Runners get promoted only through self-conquest." Noel Coward
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