30 Sept
Run: 23.2 mi
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Run--Ok, my legs are officially fried. I might *try* to run a short run tomorrow because starting Monday, I have an easy week. Yay! I ran through Bethesda, through Rock Creek Park, down the Capital Crescent Trail and around DC. DC is so beautiful, and I hope to run through there a lot more. Then Metro'd back home. Pace was ~8:40/mile. It was a hard run after the workout yesterday.
Saturday, September 30, 2006
Friday, September 29, 2006
Run
29 Sept
Run AM: 3.5 mi
Run PM: 11.4 mi
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Run--Since I was supposed to run 3.5 miles yesterday, I just did it this morning since I usually do my runs in the afternoon. I just pushed the short run back a few hours, that's all! The PM run was 1.7 mi WU, 3 mi MP, 2 mi tempo, 3 mi MP, 1.7 cool. Here are the splits (half mile):
Marathon Pace
3:57
4:04
3:57
3:55
3:55
3:52
Tempo Pace
3:31
3:32
3:37
3:33 (doesn't seem like much, but I WORKED for this one)
Marathon Pace
4:09
4:02
3:58
3:59
3:57
3:43
It looks like I slowed during the tempo part, but the first mile was downhill and then I had to come back up. I worked HARD for those last two splits. The rest of the MP splits were also uphill on the way back home (Capital Crescent Trail). I wanted the MP to be between 8:00-8:10 and the tempo to be ~7:30. My legs are pretty tired from the past few runs. Only 2 more days of running!
Fun--Here are some more pictures from Oktoberfest. It was so much fun hanging out with my dad and the German folk! I am totally motivated to work an embassy job, overseas assignment, or joint assignment. I had a great time.
Crazy dude playing an anvil with hammers
Run AM: 3.5 mi
Run PM: 11.4 mi
------------------------------------------------------
Run--Since I was supposed to run 3.5 miles yesterday, I just did it this morning since I usually do my runs in the afternoon. I just pushed the short run back a few hours, that's all! The PM run was 1.7 mi WU, 3 mi MP, 2 mi tempo, 3 mi MP, 1.7 cool. Here are the splits (half mile):
Marathon Pace
3:57
4:04
3:57
3:55
3:55
3:52
Tempo Pace
3:31
3:32
3:37
3:33 (doesn't seem like much, but I WORKED for this one)
Marathon Pace
4:09
4:02
3:58
3:59
3:57
3:43
It looks like I slowed during the tempo part, but the first mile was downhill and then I had to come back up. I worked HARD for those last two splits. The rest of the MP splits were also uphill on the way back home (Capital Crescent Trail). I wanted the MP to be between 8:00-8:10 and the tempo to be ~7:30. My legs are pretty tired from the past few runs. Only 2 more days of running!
Fun--Here are some more pictures from Oktoberfest. It was so much fun hanging out with my dad and the German folk! I am totally motivated to work an embassy job, overseas assignment, or joint assignment. I had a great time.
Crazy dude playing an anvil with hammersChug it down!
Deutche Beer!
Rest
28 Sept
Rest
------------------------------------------------------
Rest--I didn't want to take a "rest" day but this is one of the few days in my life where I didn't have time to run. I woke up at 4:00, was on the Metro by 5:00, spent the day doing a laser range survey at Dahlgren Navy Base, carpooled home, met my dad in Alexandria, carpooled to the Oktoberfest out at Dulles. Wow, the Oktoberfest was a ROCKIN' FANTASTIC TIME!!! I stumbled home at around 12:30 in the morning. Thank you Metro!
Rest
------------------------------------------------------
Rest--I didn't want to take a "rest" day but this is one of the few days in my life where I didn't have time to run. I woke up at 4:00, was on the Metro by 5:00, spent the day doing a laser range survey at Dahlgren Navy Base, carpooled home, met my dad in Alexandria, carpooled to the Oktoberfest out at Dulles. Wow, the Oktoberfest was a ROCKIN' FANTASTIC TIME!!! I stumbled home at around 12:30 in the morning. Thank you Metro!
A beautiful rainbow!
Polka! Accordians are soooo cool!
POLKA!
Steph, Polka Band, and a REAL German person!
Mmmmm.... schnitzel!
Luftwaffe!
Wednesday, September 27, 2006
Run
27 Sept
Run AM: 8.5 mi
Run PM: 19.5 mi
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Run--These dogs are tired. But not as tired as they could be! :-)
Comments--I apologize to the blogger people out there who left comments. I just figured out how to turn the comment moderation off! I (think I) fixed it. Thank you!! Feedback and constructive criticism (esp. about running and my taste in movies) are always appreciated and welcome.
Run AM: 8.5 mi
Run PM: 19.5 mi
------------------------------------------------------
Run--These dogs are tired. But not as tired as they could be! :-)
Comments--I apologize to the blogger people out there who left comments. I just figured out how to turn the comment moderation off! I (think I) fixed it. Thank you!! Feedback and constructive criticism (esp. about running and my taste in movies) are always appreciated and welcome.
Tuesday, September 26, 2006
Run, Swim
26 Sept
Run: 8.5 mi
Swim: 4200 yd
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Run--Wow, it was beautiful outside! Today was a somewhat easy day, so I didn't wear my watch out on the trail. My legs were really tired for some weird reason.
Swim--After practice, my "lane-mates" and I had an altercation about how fast we think the intervals should be. I am by far the slowest one in my lane (for freestyle), and I would prefer to swim last and have little or NO rest between intervals. The faster swimmers would rather swim slower and still have a long rest interval. That makes no sense to me. For me, my swimming developed by leaps and bounds after I moved to a faster lane and struggled to meet the times. We're not going to get any better or faster if we swim slowly and have lots of rest. Grrr! Maybe it's time for me just to move up to the next faster lane and shut up!
Run: 8.5 mi
Swim: 4200 yd
------------------------------------------------------
Run--Wow, it was beautiful outside! Today was a somewhat easy day, so I didn't wear my watch out on the trail. My legs were really tired for some weird reason.
Swim--After practice, my "lane-mates" and I had an altercation about how fast we think the intervals should be. I am by far the slowest one in my lane (for freestyle), and I would prefer to swim last and have little or NO rest between intervals. The faster swimmers would rather swim slower and still have a long rest interval. That makes no sense to me. For me, my swimming developed by leaps and bounds after I moved to a faster lane and struggled to meet the times. We're not going to get any better or faster if we swim slowly and have lots of rest. Grrr! Maybe it's time for me just to move up to the next faster lane and shut up!
Monday, September 25, 2006
Run
25 Sept
Run: 17.5 mi
------------------------------------------------------
Run--Ok, back on the horse. Ran Huntington Loop, Rock Creek Park, Capital Crescent Trail, through Bethesda on home. I felt a slight twinge in my right knee the whole time (which probably would have blown up by 20 mi), but it felt ok for this run. My mind is so warped with this marathon training that I didn't even consider this a "long run." How cool! I tried out a Tri-Berry GU (tried and true) and a new Caramel Power Gel. I usually use GU, but the Caramel was pretty tasty! I think the extra sodium really made me extra thirsty though. I can't wait to find out what the other flavors taste like!
Splits
4.6 mi, 36:57 (home down Huntington Loop to Cedar Lane)
4.1 mi, 34:29 (Cedar Lane to Ohr Kodesh)
3.1 mi, 27:08 (Ohr Kodesh to Barnes and Noble)
3.5-4.0, 4:08
4.0-4.5, 4:04
4.5-5.0, 4:00
5.0-5.5, 3:54
5.5-5.0, 4:09
5.0-4.5, 4:12
4.5-4.0, 4:04
4.0-3.5, 3:59
3.5 to home, 14:00 (1.7 mi)
Total, 2:25:10, 8:18 pace
I love running!
Run: 17.5 mi
------------------------------------------------------
Run--Ok, back on the horse. Ran Huntington Loop, Rock Creek Park, Capital Crescent Trail, through Bethesda on home. I felt a slight twinge in my right knee the whole time (which probably would have blown up by 20 mi), but it felt ok for this run. My mind is so warped with this marathon training that I didn't even consider this a "long run." How cool! I tried out a Tri-Berry GU (tried and true) and a new Caramel Power Gel. I usually use GU, but the Caramel was pretty tasty! I think the extra sodium really made me extra thirsty though. I can't wait to find out what the other flavors taste like!
Splits
4.6 mi, 36:57 (home down Huntington Loop to Cedar Lane)
4.1 mi, 34:29 (Cedar Lane to Ohr Kodesh)
3.1 mi, 27:08 (Ohr Kodesh to Barnes and Noble)
3.5-4.0, 4:08
4.0-4.5, 4:04
4.5-5.0, 4:00
5.0-5.5, 3:54
5.5-5.0, 4:09
5.0-4.5, 4:12
4.5-4.0, 4:04
4.0-3.5, 3:59
3.5 to home, 14:00 (1.7 mi)
Total, 2:25:10, 8:18 pace
I love running!
Rest
24 Sept
Rest
------------------------------------------------------
Rest--My mom, sister and cousin flew back home, but my dad was still in town. We were totally zoinked from the wedding still, so we both slept for 3 more hours after we dropped the family off at the airport. Then we watched "Stick It" (which we both loved!) and then we did some homework at night. My poor dad has a lot going on. I blew off running for that day too. I was taking this easy week seriously!
Rest
------------------------------------------------------
Rest--My mom, sister and cousin flew back home, but my dad was still in town. We were totally zoinked from the wedding still, so we both slept for 3 more hours after we dropped the family off at the airport. Then we watched "Stick It" (which we both loved!) and then we did some homework at night. My poor dad has a lot going on. I blew off running for that day too. I was taking this easy week seriously!
X-Train
23 Sept
X-train: dance for 3 hrs
------------------------------------------------------
X-train--We went to bed LATE on Friday (Steph + fam), so naturally we all slept in on Saturday! I actually sacrificed a LOT of my time and a LOT of my previous schedule and priorities to spend the entire day with the family (same for Sunday). We went to the wedding of a long-time family friend on Saturday night. I danced for about 3 hours with just about everyone in attendance. I actually broke the ice and asked two guys to dance with me, just to draw people to the dance floor. My dancing? Think Napoleon Dynamite! But with some 'sprinkler' and 'lawnmower' action. Ya, that's me. I'm "that gal." But it really did make my parents and sister happy. That's what matters.
X-train: dance for 3 hrs
------------------------------------------------------
X-train--We went to bed LATE on Friday (Steph + fam), so naturally we all slept in on Saturday! I actually sacrificed a LOT of my time and a LOT of my previous schedule and priorities to spend the entire day with the family (same for Sunday). We went to the wedding of a long-time family friend on Saturday night. I danced for about 3 hours with just about everyone in attendance. I actually broke the ice and asked two guys to dance with me, just to draw people to the dance floor. My dancing? Think Napoleon Dynamite! But with some 'sprinkler' and 'lawnmower' action. Ya, that's me. I'm "that gal." But it really did make my parents and sister happy. That's what matters.
Rest
22 Sept
Rest
------------------------------------------------------
Rest--I didn't make time to run. No excuses. It was the start to the weirdest weekend ever.
Rest
------------------------------------------------------
Rest--I didn't make time to run. No excuses. It was the start to the weirdest weekend ever.
Swim
21 Sept
Swim: 4200 yd
------------------------------------------------------
Swim--Long IM sets, which was just fine for me. One more step closer to finishing my 200m fly race this winter! I had a hard time with the 8x75 (25 free/25 corkscrew/25 back). I was sooooo dizzy that I kept flip turning into the other lanes after the corkscrew. That stuff messed me up.
Swim: 4200 yd
------------------------------------------------------
Swim--Long IM sets, which was just fine for me. One more step closer to finishing my 200m fly race this winter! I had a hard time with the 8x75 (25 free/25 corkscrew/25 back). I was sooooo dizzy that I kept flip turning into the other lanes after the corkscrew. That stuff messed me up.
Run
20 Sept
Run: 3.4 mi
------------------------------------------------------
Run--The TNTers stood me up, so I ran to the meeting place and ran home. After all, my family was coming to town and I wanted to be on time for the airport!
Run: 3.4 mi
------------------------------------------------------
Run--The TNTers stood me up, so I ran to the meeting place and ran home. After all, my family was coming to town and I wanted to be on time for the airport!
Tuesday, September 19, 2006
Swim
19 Sept
Swim: 4600 yd
------------------------------------------------------
Swim--The first 1600 yrd (after the warm-up) consisted of 2 crazy weird kicking sets, one backstroke, one freestyle. It was brutal, especially after my long run yesterday! I struggle with backstroke, so it was great our coach had this set lined up for us. My brain is warped. Masters swim practice is actually an easier training day!
Strategy--This is actually an easier training week for me, which is fantastic. I had two high mileage weeks (73.4 mi and 76.7 mi) back-to-back. I have some time to catch up on thesis work, some coursework, and random to-do's. And the family is coming to visit tomorrow!!! YAY!
Swim: 4600 yd
------------------------------------------------------
Swim--The first 1600 yrd (after the warm-up) consisted of 2 crazy weird kicking sets, one backstroke, one freestyle. It was brutal, especially after my long run yesterday! I struggle with backstroke, so it was great our coach had this set lined up for us. My brain is warped. Masters swim practice is actually an easier training day!
Strategy--This is actually an easier training week for me, which is fantastic. I had two high mileage weeks (73.4 mi and 76.7 mi) back-to-back. I have some time to catch up on thesis work, some coursework, and random to-do's. And the family is coming to visit tomorrow!!! YAY!
Monday, September 18, 2006
Run
18 Sept
Run: 23 mi
------------------------------------------------------
Run--I missed my Sunday long run because of the headache, so I decided to make it up today. I really like doing long runs! The goal was to go out really easy (esp since the temp was around 85 degrees and humid) and then run the last 5 miles or so at marathon pace. It worked out really well, and I had gas left in the tank, but unfortunately my right knee stopped COLD during the last few miles. Maybe the path was slanted down to the right slightly, maybe I have bad form, I'm not quite sure. I had a good pace going until then, and I felt like I could have run faster. I brought 3 Clif Shots. I think I am going to go with Strawberry Jam Clif Shots and Tri Berry Gu for the race. The knee is on ice for the rest of the night.
Splits
4.6 mi, 36:54 (home down Huntington Loop to Cedar Lane)
4.1 mi, 34:39 (Cedar Lane to Ohr Kodesh)
3.1 mi, 27:07 (Ohr Kodesh to Barnes and Noble)
3.5-4.0, 4:12
4.0-4.5, 4:08
4.5-5.0, 4:03
5.0-5.5, 4:01
5.5-6.0, 4:04
6.0-6.5, 3:53
6.5-7.0, 4:03
7.0-7.5, 3:53
7.5-8.0, 3:52
8.0-8.6, 4:22 (Fletcher's Boat House detour)
8.5-8.0, 3:57
8.0-7.5, 4:02
7.5-7.0, 4:02
7.0-6.5, 3:57
6.5-6.0, 4:06
6.0-5.5, 3:51
5.5-5.0, 3:58
5.0-4.5, 4:00
4.5-4.0, 4:12 (knee blows up, IT band)
4.0-3.5, 4:21
3.5 to home, 17:22 (1.7 mi)
Total, 3:17:10, 8:34 pace
Run: 23 mi
------------------------------------------------------
Run--I missed my Sunday long run because of the headache, so I decided to make it up today. I really like doing long runs! The goal was to go out really easy (esp since the temp was around 85 degrees and humid) and then run the last 5 miles or so at marathon pace. It worked out really well, and I had gas left in the tank, but unfortunately my right knee stopped COLD during the last few miles. Maybe the path was slanted down to the right slightly, maybe I have bad form, I'm not quite sure. I had a good pace going until then, and I felt like I could have run faster. I brought 3 Clif Shots. I think I am going to go with Strawberry Jam Clif Shots and Tri Berry Gu for the race. The knee is on ice for the rest of the night.
Splits
4.6 mi, 36:54 (home down Huntington Loop to Cedar Lane)
4.1 mi, 34:39 (Cedar Lane to Ohr Kodesh)
3.1 mi, 27:07 (Ohr Kodesh to Barnes and Noble)
3.5-4.0, 4:12
4.0-4.5, 4:08
4.5-5.0, 4:03
5.0-5.5, 4:01
5.5-6.0, 4:04
6.0-6.5, 3:53
6.5-7.0, 4:03
7.0-7.5, 3:53
7.5-8.0, 3:52
8.0-8.6, 4:22 (Fletcher's Boat House detour)
8.5-8.0, 3:57
8.0-7.5, 4:02
7.5-7.0, 4:02
7.0-6.5, 3:57
6.5-6.0, 4:06
6.0-5.5, 3:51
5.5-5.0, 3:58
5.0-4.5, 4:00
4.5-4.0, 4:12 (knee blows up, IT band)
4.0-3.5, 4:21
3.5 to home, 17:22 (1.7 mi)
Total, 3:17:10, 8:34 pace
Rest
17 Sept
Rest
------------------------------------------------------
Rest--I had another one of those: "holy moly, I want to crawl into a hole and die" feelings on Saturday night/Sunday. Maybe I am just getting old! I went to Busch Gardens with some of my parents' friends on Saturday, and those roller coasters totally rattled my brains. I was done-ski! Needless to say, after I drove back up to DC on Sunday morning, I slept for 18 hours because I felt so horrible. I have no idea why I had such a bad headache.
Rest
------------------------------------------------------
Rest--I had another one of those: "holy moly, I want to crawl into a hole and die" feelings on Saturday night/Sunday. Maybe I am just getting old! I went to Busch Gardens with some of my parents' friends on Saturday, and those roller coasters totally rattled my brains. I was done-ski! Needless to say, after I drove back up to DC on Sunday morning, I slept for 18 hours because I felt so horrible. I have no idea why I had such a bad headache.
Run, Core
16 Sept
Run: 4.5 mi
Core: Sit-ups, pull-ups, jumps, balance
------------------------------------------------------
Run--I drove to VA Beach Friday afternoon when I thought I could drive ok after being sick. I didn't eat anything really for the rest of Friday, and I felt surprisingly ok on Saturday. The new Asics 2110 (purple this time!) went out on the maiden voyage, an easy run. They felt the same as my other two pairs of 2110's! The neighborhood I ran in was called "Running Man." How cool is that!
Run: 4.5 mi
Core: Sit-ups, pull-ups, jumps, balance
------------------------------------------------------
Run--I drove to VA Beach Friday afternoon when I thought I could drive ok after being sick. I didn't eat anything really for the rest of Friday, and I felt surprisingly ok on Saturday. The new Asics 2110 (purple this time!) went out on the maiden voyage, an easy run. They felt the same as my other two pairs of 2110's! The neighborhood I ran in was called "Running Man." How cool is that!
Rest
15 Sept
Rest
------------------------------------------------------
Rest--I didn't sleep one wink Thursday night. The illness just took over my body. I started having issues during my Wednesday run, but I thought it was just the usual GI nervousness thing. Then it didn't go away on Thursday. And on Thursday night/Friday all day I wanted to crawl into a hole and die. Not sure if it was the spinach salad (seriously, I ate half a bag over 2 days), my diet in general or stress. Who knows, maybe it was all three. I was in BAD shape!
Rest
------------------------------------------------------
Rest--I didn't sleep one wink Thursday night. The illness just took over my body. I started having issues during my Wednesday run, but I thought it was just the usual GI nervousness thing. Then it didn't go away on Thursday. And on Thursday night/Friday all day I wanted to crawl into a hole and die. Not sure if it was the spinach salad (seriously, I ate half a bag over 2 days), my diet in general or stress. Who knows, maybe it was all three. I was in BAD shape!
Thursday, September 14, 2006
Run
14 Sept
Run: 7.5 mi
------------------------------------------------------
Run--Miles in a crazy weird mist. It was a very emotional run in spirit with my best friend who I lost a few months ago. I was crying, I was laughing, I was sprinting, I was mourning, I was sweating. I miss him more than words can say. Nacho will always have a place in my heart! :-)
Run: 7.5 mi
------------------------------------------------------
Run--Miles in a crazy weird mist. It was a very emotional run in spirit with my best friend who I lost a few months ago. I was crying, I was laughing, I was sprinting, I was mourning, I was sweating. I miss him more than words can say. Nacho will always have a place in my heart! :-)
Nacho and Steph, "Life is Good"
Wednesday, September 13, 2006
Run
13 Sept
Run AM: 6.5 mi
Run PM: 17.3 mi
------------------------------------------------------
Run--Holy moly, my legs are going to fall apart... or fall off! I'm super tired and super hungry. And somewhat sore. Only a few more days of this hard week and then a break! Hang in there!
Safety--Drivers in Bethesda are the rudest and most dangerous people I have ever encountered. I have a near-death experience virtually everyday I run. Very soon I am probably going to have a Lexus, Mercedes or BMW imprint on my body from a run-in with some dude. I was actually flipped off today for totally yelling at a driver honking at a car in front of her who was yielding to pedestrians (4 very small kids and an adult, actually). Hopefully I made my point!
Run AM: 6.5 mi
Run PM: 17.3 mi
------------------------------------------------------
Run--Holy moly, my legs are going to fall apart... or fall off! I'm super tired and super hungry. And somewhat sore. Only a few more days of this hard week and then a break! Hang in there!
Safety--Drivers in Bethesda are the rudest and most dangerous people I have ever encountered. I have a near-death experience virtually everyday I run. Very soon I am probably going to have a Lexus, Mercedes or BMW imprint on my body from a run-in with some dude. I was actually flipped off today for totally yelling at a driver honking at a car in front of her who was yielding to pedestrians (4 very small kids and an adult, actually). Hopefully I made my point!
Tuesday, September 12, 2006
Run, Core
12 Sept
Run: 6.5 mi
Core: 18 min
------------------------------------------------------
Run--Warmed up for 1.7 mi, then ran the rest. Did some skips, galloping, jumps, sprints every once in a while to keep it interesting. Right quad is pretty tender. Time for ice.
Core--4 x (3 x 1:30 intervals [abs/oblique/back])
Food-for-Thought--"You know what? Before I met that young man, I didn’t much believe in anything. But now I’m starting to think that one day when my time is up, God is going to ask me, 'George, have you ever put it on the line? Did you ever not know and still jump? Did you ever just close your eyes and let go?' Right now my answer is no. No, I never did. So I am closing my eyes." -Father Hubbert, of 'Saint Ralph'
Run: 6.5 mi
Core: 18 min
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Run--Warmed up for 1.7 mi, then ran the rest. Did some skips, galloping, jumps, sprints every once in a while to keep it interesting. Right quad is pretty tender. Time for ice.
Core--4 x (3 x 1:30 intervals [abs/oblique/back])
Food-for-Thought--"You know what? Before I met that young man, I didn’t much believe in anything. But now I’m starting to think that one day when my time is up, God is going to ask me, 'George, have you ever put it on the line? Did you ever not know and still jump? Did you ever just close your eyes and let go?' Right now my answer is no. No, I never did. So I am closing my eyes." -Father Hubbert, of 'Saint Ralph'
Monday, September 11, 2006
Run
11 Sept
Run: 11.4 mi
------------------------------------------------------
Run--I wanted to run at marathon pace, but my legs were a bit too sore and my stomach was on the fritz. Instead of bagging the run altogether, I decided to take it easy and enjoy the drizzly weather. The pace was 8:50/mi, which wasn't too bad I suppose. I hope the stomach problem is solved.
Story--Lots of talk today was about where we all were when we learned what happened in New York, DC and PA on this day 5 years ago. My story is short but simple. I was a freshman cadet (AKA 'four degree') at the Air Force Academy, just starting the academic year. Like most people, we thought some Cessna or some prop-job crashed into something. Throughout the day more and more information was exposed. The base went under lock-down, which meant nothing to me. As a lowly four degree I was stuck there anyway. We were told that in spite of everything going on, we were to go about our daily lives as scheduled. An integral part of a four degree's life was 'running the strips,' these beautiful marble strips all along the cadet area like a huge grid. We weren't allowed to walk anywhere! I just remember running around in my boots and BDU's, bookbag in my left hand, trying to make sense of why a former music performance major ended up at the Air Force Academy and how our lives changed completely in a matter of minutes. Running still brings back those memories of my cadet days (they weren't that long ago). Running seems to magically clear the doubt, reveal the underlying meaning of situations. I have never been more proud to be a member of the greatest Air Force in the world.
Run: 11.4 mi
------------------------------------------------------
Run--I wanted to run at marathon pace, but my legs were a bit too sore and my stomach was on the fritz. Instead of bagging the run altogether, I decided to take it easy and enjoy the drizzly weather. The pace was 8:50/mi, which wasn't too bad I suppose. I hope the stomach problem is solved.
Story--Lots of talk today was about where we all were when we learned what happened in New York, DC and PA on this day 5 years ago. My story is short but simple. I was a freshman cadet (AKA 'four degree') at the Air Force Academy, just starting the academic year. Like most people, we thought some Cessna or some prop-job crashed into something. Throughout the day more and more information was exposed. The base went under lock-down, which meant nothing to me. As a lowly four degree I was stuck there anyway. We were told that in spite of everything going on, we were to go about our daily lives as scheduled. An integral part of a four degree's life was 'running the strips,' these beautiful marble strips all along the cadet area like a huge grid. We weren't allowed to walk anywhere! I just remember running around in my boots and BDU's, bookbag in my left hand, trying to make sense of why a former music performance major ended up at the Air Force Academy and how our lives changed completely in a matter of minutes. Running still brings back those memories of my cadet days (they weren't that long ago). Running seems to magically clear the doubt, reveal the underlying meaning of situations. I have never been more proud to be a member of the greatest Air Force in the world.
US Air Force Academy Marathon Club, Marine Corps Marathon 2004 (Steph bottom left)
US Military Academy, West Point Marathon Team, Richmond Marathon 2003
(Steph front center, semester exchange program)
Sunday, September 10, 2006
X-Train
10 Sept
X-train: 60 min kayak
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X-train--Kayaking on the Potomac was much fun, as usual. My body is still tired from the past few days, but we chilled out. It was very nice.
Motivation--I took my friend Wendy out on a kayak, her first time. I spend all this time running and trying to raise money for cancer treatment and research that sometimes it's hard to see the big picture. Wendy is a real person with real-life experiences and emotions, and today was a day to celebrate it. In spite of her leukemia, she lives life to the fullest, always. Thank you for sharing your love of life with me.
X-train: 60 min kayak
------------------------------------------------------
X-train--Kayaking on the Potomac was much fun, as usual. My body is still tired from the past few days, but we chilled out. It was very nice.
Motivation--I took my friend Wendy out on a kayak, her first time. I spend all this time running and trying to raise money for cancer treatment and research that sometimes it's hard to see the big picture. Wendy is a real person with real-life experiences and emotions, and today was a day to celebrate it. In spite of her leukemia, she lives life to the fullest, always. Thank you for sharing your love of life with me.
Wendy and Steph floating on the Potomac!
Saturday, September 09, 2006
Swim, Run
9 Sept
Swim: 2 mi race
Run: 20 mi
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Swim--2 mi lake swim race in 1:11:17, no wetsuit. It isn't a PR, but it was a solid effort. I had some major problems sighting for some reason. Weird. But at least it was fun! AND I scored 1st place in my age group.
Run--20 mi in 3:03:02 (9:09 pace). Wow, I was dying toward the end. Every part of my body is sore. I hope my body remembers this conditioning come the marathon and the 50 miler. This was the end to three hard workouts in a row.
Swim: 2 mi race
Run: 20 mi
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Swim--2 mi lake swim race in 1:11:17, no wetsuit. It isn't a PR, but it was a solid effort. I had some major problems sighting for some reason. Weird. But at least it was fun! AND I scored 1st place in my age group.
Run--20 mi in 3:03:02 (9:09 pace). Wow, I was dying toward the end. Every part of my body is sore. I hope my body remembers this conditioning come the marathon and the 50 miler. This was the end to three hard workouts in a row.
Mo and Steph pre-race
(Bad picture!) Mo and Steph post-swim
Mo and Steph being silly
Friday, September 08, 2006
Run
8 Sept
Run: 11.4 mi
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Run--The goal was to do a run at 'marathon' pace. The problem is, I have NO clue at this point what pace I want to/think I can run the marathon in. 8:00/mi seemed like a good goal. It would be great to run a marathon at 8:00/mi pace for a 3:30, but I think my A goal is just to requalify for Boston (3:40, 8:25/mi). My legs are pretty tired from the running over the past few days.
Splits (on the 1/2 mile markers, Capital Crescent Trail)--
home to 1.7 mi 15:01
3.5-3.0 3:45
3.0-2.5 4:01
2.5-2.0 3:56
2.0-2.5 (turnaround) 4:10
2.5-3.0 4:04
3.0-3.5 3:58
3.5-4.0 3:53
4.0-4.5 3:49
4.5-5.0 3:42
5.0-5.5 3:41
5.5-6.0 3:45
6.0-5.5 (turnaround) 3:56
5.5-5.0 3:55
5.0-4.5 3:58
4.5-4.0 3:51
4.0-3.5 3:48
1.7 mi to home 13:24
Total for 11.4 mi 1:30:45, 7:54/mi overall avg, 7:46 avg for 8 mi
Run: 11.4 mi
------------------------------------------------------
Run--The goal was to do a run at 'marathon' pace. The problem is, I have NO clue at this point what pace I want to/think I can run the marathon in. 8:00/mi seemed like a good goal. It would be great to run a marathon at 8:00/mi pace for a 3:30, but I think my A goal is just to requalify for Boston (3:40, 8:25/mi). My legs are pretty tired from the running over the past few days.
Splits (on the 1/2 mile markers, Capital Crescent Trail)--
home to 1.7 mi 15:01
3.5-3.0 3:45
3.0-2.5 4:01
2.5-2.0 3:56
2.0-2.5 (turnaround) 4:10
2.5-3.0 4:04
3.0-3.5 3:58
3.5-4.0 3:53
4.0-4.5 3:49
4.5-5.0 3:42
5.0-5.5 3:41
5.5-6.0 3:45
6.0-5.5 (turnaround) 3:56
5.5-5.0 3:55
5.0-4.5 3:58
4.5-4.0 3:51
4.0-3.5 3:48
1.7 mi to home 13:24
Total for 11.4 mi 1:30:45, 7:54/mi overall avg, 7:46 avg for 8 mi
Thursday, September 07, 2006
Run, Swim, Core
7 Sept
Run: 6.5 mi
Swim: 4000 yd
Core: 14 min
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Run--Today was a "recovery run," which actually was really fun. The first 1.5 miles were incredibly painful (lower ab pain), but like clockwork, after 15 minutes I was fine. The weather was amazing!
Swim--Our masters swim coach was MIA today for some unknown reason, so we had our own practice. We cut the set short because we didn't have a coach, but I ended swimming some extra for a round number. And swimming is FUN!
Core--Same routine, hopefully it's paying off!
Motivation--It's fun to pretend I'm racing another "Steph." Everyday "Steph" carefully plans her workouts, her meals, her rest time, her daily activities. "Steph's" life is well-balanced. "Steph" is a diligent, consistant, and FAST runner. "Steph" bugs the crap out of me. My job is to beat "Steph" at her own game. This competition shoves me out the door to train my best and seek my own balance so someday this Steph (the real one) will be a better runner, triathlete, and all-around happy and healthy woman. So far, so good.
Consistency--After practice I met up with a friend just to chit chat and to make plans for the swim race this weekend. I mentioned that it would be great if I could beat my 2 mile swim time from last May even though this race doesn't permit wetsuits. I think I have made tremendous improvement over the past 4 months. She said the same thing about herself, so we're very excited. I asked her how much per week she swims. (She's loves swimming in the same way I love running.) She said she swims an hour every day that we don't have masters swim practice, and her swimming improved by leaps and bounds from last January. Last January was the time when she made a commitment to herself. She stuck with it, and she is now totally reaping the rewards. She swims maybe 1500 to 2000 yd in an hour on her own, focusing on drills, and she also works hard during masters swimming twice a week. It's not as if she's cranking out 5000 yd every time she gets in the pool. Her consistant 1500 yd in between practices pays dividends. What a great example she is for all of us!
Goals--Goals are always on the brain. I am going to take my teammate's advice and really focus on finishing the 200 fly in a swim meet (without DQ'ing). I need a project for after the ultra, and swimming is a fun way to challenge myself. 200 fly is a TOUGH race, and the spectators always applaud for everyone who finishes. That will be me in 2007!
Run: 6.5 mi
Swim: 4000 yd
Core: 14 min
------------------------------------------------------
Run--Today was a "recovery run," which actually was really fun. The first 1.5 miles were incredibly painful (lower ab pain), but like clockwork, after 15 minutes I was fine. The weather was amazing!
Swim--Our masters swim coach was MIA today for some unknown reason, so we had our own practice. We cut the set short because we didn't have a coach, but I ended swimming some extra for a round number. And swimming is FUN!
Core--Same routine, hopefully it's paying off!
Motivation--It's fun to pretend I'm racing another "Steph." Everyday "Steph" carefully plans her workouts, her meals, her rest time, her daily activities. "Steph's" life is well-balanced. "Steph" is a diligent, consistant, and FAST runner. "Steph" bugs the crap out of me. My job is to beat "Steph" at her own game. This competition shoves me out the door to train my best and seek my own balance so someday this Steph (the real one) will be a better runner, triathlete, and all-around happy and healthy woman. So far, so good.
Consistency--After practice I met up with a friend just to chit chat and to make plans for the swim race this weekend. I mentioned that it would be great if I could beat my 2 mile swim time from last May even though this race doesn't permit wetsuits. I think I have made tremendous improvement over the past 4 months. She said the same thing about herself, so we're very excited. I asked her how much per week she swims. (She's loves swimming in the same way I love running.) She said she swims an hour every day that we don't have masters swim practice, and her swimming improved by leaps and bounds from last January. Last January was the time when she made a commitment to herself. She stuck with it, and she is now totally reaping the rewards. She swims maybe 1500 to 2000 yd in an hour on her own, focusing on drills, and she also works hard during masters swimming twice a week. It's not as if she's cranking out 5000 yd every time she gets in the pool. Her consistant 1500 yd in between practices pays dividends. What a great example she is for all of us!
Goals--Goals are always on the brain. I am going to take my teammate's advice and really focus on finishing the 200 fly in a swim meet (without DQ'ing). I need a project for after the ultra, and swimming is a fun way to challenge myself. 200 fly is a TOUGH race, and the spectators always applaud for everyone who finishes. That will be me in 2007!
Wednesday, September 06, 2006
Run
6 Sept
Run: 20 mi
------------------------------------------------------
Run--Through the streets of Bethesda, Rock Creek Park trail, Capital Crescent Trail, and on home. Here are the splits:
4 mi 37:53 (9:28/mi)
7.3 mi 1:03:59 (8:46/mi)
1 mi 9:09
1 mi 8:29
1 mi 8:54
1 mi 8:44
3 mi 26:48 (8:56/mi)
1.7 mi 13:11 (7:45/mi)
Total 2:57:10 (8:51/mi avg)
This was also a great dress rehearsal for the JFK 50 Miler. I carried my double waterbottle pack, and it seemed to be ok. I didn't want to eat anything, but I also will probably be "running" 13:00/mi during the race, so eating will probably be easier. The goal was to keep the pace very easy and take it easy on the knees--both goals accomplished! A great run.
Progress--I forgot to mention that I earned 2nd place in my age group (20-29) at the 15K last weekend! What a surprise! I also ran a 10K PR for the first 10K of the race! How cool!!!!
Run: 20 mi
------------------------------------------------------
Run--Through the streets of Bethesda, Rock Creek Park trail, Capital Crescent Trail, and on home. Here are the splits:
4 mi 37:53 (9:28/mi)
7.3 mi 1:03:59 (8:46/mi)
1 mi 9:09
1 mi 8:29
1 mi 8:54
1 mi 8:44
3 mi 26:48 (8:56/mi)
1.7 mi 13:11 (7:45/mi)
Total 2:57:10 (8:51/mi avg)
This was also a great dress rehearsal for the JFK 50 Miler. I carried my double waterbottle pack, and it seemed to be ok. I didn't want to eat anything, but I also will probably be "running" 13:00/mi during the race, so eating will probably be easier. The goal was to keep the pace very easy and take it easy on the knees--both goals accomplished! A great run.
Progress--I forgot to mention that I earned 2nd place in my age group (20-29) at the 15K last weekend! What a surprise! I also ran a 10K PR for the first 10K of the race! How cool!!!!
Tuesday, September 05, 2006
Run, Core
5 Sept
Run: 90 min
Core: 13 min
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Run--10 min warm-up, 60 min fartlik run, 20 min recovery on the roads through Bethesda. I rained pretty hard all day today, which made my morning bicycle commute interesting! It was nice to run under the clouds after being cooked inside-out over the past few weeks. I wore a short-sleeve shirt and my new running capri tights, and I LOVE them! It would be nice to wear this exact outfit for the JFK 50 Miler. There was no method to the fartlik; I just sprinted from landmark to landmark, like a kid. It was a lot of fun! Also, I know I ran faster than 10:00/mile, but I'll just estimate the run at 9 miles anyway.
Core--4 x set. A set is 1:10 of each exercise: front abs, obliques, back. I switch up the exercises for each muscle group, but I keep the muscle order the same.
Bike--I love my mountain bike, especially my daily commute. I've only flown off that bike twice, and it treats me good. His name is SPOOKY. LUCKY, on the other hand, still cops an attitude. I had to change another flat tire today, and I didn't even ride him! I inspected my rim and the tire, and nothing. The tubes like to flat out because it's the cool thing to do. Luckily I found the hole in the tube. I'll just buy a patch kit and fix it up. This bike WILL cooperate eventually! Just needs some love.
Run: 90 min
Core: 13 min
------------------------------------------------------
Run--10 min warm-up, 60 min fartlik run, 20 min recovery on the roads through Bethesda. I rained pretty hard all day today, which made my morning bicycle commute interesting! It was nice to run under the clouds after being cooked inside-out over the past few weeks. I wore a short-sleeve shirt and my new running capri tights, and I LOVE them! It would be nice to wear this exact outfit for the JFK 50 Miler. There was no method to the fartlik; I just sprinted from landmark to landmark, like a kid. It was a lot of fun! Also, I know I ran faster than 10:00/mile, but I'll just estimate the run at 9 miles anyway.
Core--4 x set. A set is 1:10 of each exercise: front abs, obliques, back. I switch up the exercises for each muscle group, but I keep the muscle order the same.
Bike--I love my mountain bike, especially my daily commute. I've only flown off that bike twice, and it treats me good. His name is SPOOKY. LUCKY, on the other hand, still cops an attitude. I had to change another flat tire today, and I didn't even ride him! I inspected my rim and the tire, and nothing. The tubes like to flat out because it's the cool thing to do. Luckily I found the hole in the tube. I'll just buy a patch kit and fix it up. This bike WILL cooperate eventually! Just needs some love.
Monday, September 04, 2006
Run
4 Sept
Run: 6.5 mi
------------------------------------------------------
Run--Oh my goodness, I cannot describe how ridiculously tired I was today. I slept for 7 hours or so last night, but trying to wake up--and stay awake!--took an absurd amount of energy. I could muster the energy for only a short run today. Yesterday my IT band was giving me some problems toward the end of the race, but luckily I could run on the left side of the road. Today my IT band hurt a bit on the way home, but it feels fine now.
Health--My PMS symptoms are predictable, but still debilitating: low energy, tender knee tendons, some abdominal pain during the first 20 minutes of every run, incredible hunger. Drinking lots of water and holding off on the crazy, long runs seems to do decrease the effect of the symptoms. Maybe I'll hop on the bike this week!
Run: 6.5 mi
------------------------------------------------------
Run--Oh my goodness, I cannot describe how ridiculously tired I was today. I slept for 7 hours or so last night, but trying to wake up--and stay awake!--took an absurd amount of energy. I could muster the energy for only a short run today. Yesterday my IT band was giving me some problems toward the end of the race, but luckily I could run on the left side of the road. Today my IT band hurt a bit on the way home, but it feels fine now.
Health--My PMS symptoms are predictable, but still debilitating: low energy, tender knee tendons, some abdominal pain during the first 20 minutes of every run, incredible hunger. Drinking lots of water and holding off on the crazy, long runs seems to do decrease the effect of the symptoms. Maybe I'll hop on the bike this week!
Sunday, September 03, 2006
August in Review
Swim: 38220 yd (21.7 miles)
Bike: 147.0 mi
Run: 166.8 mi
Strength/Core: 8
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Swim--I had a GREAT swim at IronGirl, my best for an open water swim ever. And it was without a wetsuit. My average distance per week was higher due to a running injury I hit the pool more often. One more lake swim for the season, then I'd like to concentrate on swimming some early spring meets. One of my goals for next season is to finish the 200 fly (and not DQ).
Bike--Well, LUCKY and I still have this relationship, two dominant personalities duking it out. Needless to say, I need to spend more time on the bike, but right now it's not that important to me. I won't be allowed to ride a bike in my marathon.
Run--I only had one week where I didn't meet my running mileage goal, which I am totally ok with. I have had some quality workouts throughout the month and a good mix of races and long runs. Doing some more pace work would be a good idea, just to build confidence, but I still have 9 weeks left. Hydration gets me every time. When am I am going to learn?! But I really love running, and I'm really excited to race this marathon in a few short weeks. Not to mention the amount of money that has already been raised for the Leukemia and Lymphoma Society.
Core--My weakest link. Just keep plugging away, girl. It'll come.
Bike: 147.0 mi
Run: 166.8 mi
Strength/Core: 8
------------------------------------------------------
Swim--I had a GREAT swim at IronGirl, my best for an open water swim ever. And it was without a wetsuit. My average distance per week was higher due to a running injury I hit the pool more often. One more lake swim for the season, then I'd like to concentrate on swimming some early spring meets. One of my goals for next season is to finish the 200 fly (and not DQ).
Bike--Well, LUCKY and I still have this relationship, two dominant personalities duking it out. Needless to say, I need to spend more time on the bike, but right now it's not that important to me. I won't be allowed to ride a bike in my marathon.
Run--I only had one week where I didn't meet my running mileage goal, which I am totally ok with. I have had some quality workouts throughout the month and a good mix of races and long runs. Doing some more pace work would be a good idea, just to build confidence, but I still have 9 weeks left. Hydration gets me every time. When am I am going to learn?! But I really love running, and I'm really excited to race this marathon in a few short weeks. Not to mention the amount of money that has already been raised for the Leukemia and Lymphoma Society.
Core--My weakest link. Just keep plugging away, girl. It'll come.
Run, Core
3 Sept
Run: 15K race
Core
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Run--Greenbelt 15K in 1:12:46 (7:48 pace), which was 18 seconds slower than last year. This race was supposed to be one of the milestone races leading up to my marathon. I still have a lot to learn. The course was shaped like a "T." We started at the bottom of the "T" and then we ran down this crazy steep hill for the first 3K. The rest of the course consisted of rolling hills, and then we had to go back up that crazy hill at the end. Splits--23:27, 24:28, 24:49. This was NOT a negative-split-type of course, and I knew that ahead of time.
What went wrong:
Didn't drink enough fluids over the past few days
Eating like a hog (hormones are starting to peak again)
No regular sleep schedule (blame grad school, haha!)
Allowed myself to be intimidated by the course
Huge sideache for about 8K, I have no idea what caused this
One too many rest days
What was good:
Only 18 seconds slower, that's pretty good. I was in good shape last year!
8:30's are still within reach
Ran the last 1K as fast as I could, left it all out on the course
Went to the bathroom before the race started
Race t-shirt and a friend came with me to run!
Still need to work on (and, yes, I still have time!):
Anxiety and fun factor of running--who am I running for and why?
Patience!!! (Although I'm MUCH better!)
Hydration when I'm not working out
Keeping track of what I eat throughout the day (waaay too much this week)
It's ok, I'm still in good shape for the marathon. This is going to take some focus and concentration, but it can and will be done.
Run: 15K race
Core
------------------------------------------------------
Run--Greenbelt 15K in 1:12:46 (7:48 pace), which was 18 seconds slower than last year. This race was supposed to be one of the milestone races leading up to my marathon. I still have a lot to learn. The course was shaped like a "T." We started at the bottom of the "T" and then we ran down this crazy steep hill for the first 3K. The rest of the course consisted of rolling hills, and then we had to go back up that crazy hill at the end. Splits--23:27, 24:28, 24:49. This was NOT a negative-split-type of course, and I knew that ahead of time.
What went wrong:
Didn't drink enough fluids over the past few days
Eating like a hog (hormones are starting to peak again)
No regular sleep schedule (blame grad school, haha!)
Allowed myself to be intimidated by the course
Huge sideache for about 8K, I have no idea what caused this
One too many rest days
What was good:
Only 18 seconds slower, that's pretty good. I was in good shape last year!
8:30's are still within reach
Ran the last 1K as fast as I could, left it all out on the course
Went to the bathroom before the race started
Race t-shirt and a friend came with me to run!
Still need to work on (and, yes, I still have time!):
Anxiety and fun factor of running--who am I running for and why?
Patience!!! (Although I'm MUCH better!)
Hydration when I'm not working out
Keeping track of what I eat throughout the day (waaay too much this week)
It's ok, I'm still in good shape for the marathon. This is going to take some focus and concentration, but it can and will be done.
Rest
2 Sept
Rest
------------------------------------------------------
Rest--Yes, because one rest day wasn't enough! Grrr! But I did go to the Smithsonian Museum of American History to check out the science of modern warfare exhibit. I probably learned more about my job as a health physicist at that exhibit than I have learned in grad school after one year! Haha!
Rest
------------------------------------------------------
Rest--Yes, because one rest day wasn't enough! Grrr! But I did go to the Smithsonian Museum of American History to check out the science of modern warfare exhibit. I probably learned more about my job as a health physicist at that exhibit than I have learned in grad school after one year! Haha!
Rest
1 Sept
Rest
------------------------------------------------------
Rest--This was a totally unintentional rest day. I actually wanted to exercise! Ernesto took out all of the traffic lights on Wisconsin Ave, and it took me 30 minutes to drive 1 mile. I managed to make it to the base gym, but I only had 30 minutes until I had to be home, so I just turned around and drove home. The rain was coming down pretty hard.
Rest
------------------------------------------------------
Rest--This was a totally unintentional rest day. I actually wanted to exercise! Ernesto took out all of the traffic lights on Wisconsin Ave, and it took me 30 minutes to drive 1 mile. I managed to make it to the base gym, but I only had 30 minutes until I had to be home, so I just turned around and drove home. The rain was coming down pretty hard.
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