New Year, New Goals

I went to an interesting Q and A a couple weeks ago at my favorite local running store, Bosque Running Shop.  The guests were Lauren Fleshman and her ‘Little Wing‘ group of runners she coaches for Oiselle.  The group was in Albuquerque altitude training for a month and agreed to do a short 3m run and Q&A session following with anyone that attended.  It was a great experience running with a bunch of girls that are vying for the 2016 Olympics and to realize they have daily struggles just like every other runner out there.   The girls talked about goal setting and Lauren specifically talked about writing them down as the first step – even those dreams that scare you.  Something that really struck me was when she said something along the lines of, “You may not achieve those huge goals, but you need to enjoy the little steps that happen as you work.”  The type A part of me could not get my head around setting a goal and NOT achieving it, but maybe that is something I need to work on – to be proud of the process and not just the end product.   I bought a copy of Lauren’s Believe Journal, got it autographed by all the girls and started my goal setting process.  The Journal has fantastic tips about goal setting and basic training and I am excited to reflect on my running this year.  I am hoping it helps me see the bigger picture when I get hurt or am not running my best and maybe find clues as to what works best for me.

After much thought, my 2015 goals are:

1. Stay healthy.  Listen to my body.  Take rest days.  Foam roll like crazy.

2. Strength and Core at LEAST 2 days a week.

3. Achieve a 10k PR.  Done….see below!

2. Sub 2 hour 1/2 marathon…and if training goes well, maybe even a PR (sub 1:53) in April.

3. Pull back after the 1/2 in April and continue to build a strong base for San Diego Rock n Roll Marathon May 31st.  Own the marathon.  No walking.

4. Trail Running this summer. La Luz August 2nd.  Ragnar Angel Fire August 28-29th.  Enjoy the mountains.

5. End of year marathon or early 2016 marathon.

I am ready to enjoy the journey.  Enjoy my health.  Be grateful.

SuperBowl 10k Race Report:

I have been training since mid-December for a 10k to try to get back some speed.  After an injury prone year and a half I was finally ready to push myself and not be afraid of injury.  I wanted to run fast again. My fastest 10k to date had been 52:52 set back in 2012.  My training was pointing toward a PR right up until I was taken down with the flu for two weeks.  I missed the hardest training week which was disconcerning to me, but decided to just pick up on the schedule where I was and not try to ‘make up for lost time’.  Once I got back on my feet I had a couple more confidence boosting runs right before race day, so  I decided to push myself and be uncomfortable in the race, push through my mental barriers.  I finished in 50:58 – so close to a 2 minute PR and an 2nd Place AG Award!

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I had a strong race for the first 4 miles, averaging 8:05 miles, but fell off the last 2.2 with 8:25 per mile.   I knew I was going out faster than I should, but am so happy that I pushed myself to the limit.  I used the mottos, “Fly” and “Take Chances” I found on Oiselle’s pinterest boards to push myself through the tough parts.

Take Chances

Take Chances – In my dreams I look just like this when running.

Fly!

Fly!

I wanted to walk during this last two miles, but told myself it was just my mind… my legs still had speed.  I find the hardest part of racing is getting over those little voices in my head telling me to stop or walk ‘just for a minute’, so if there is a bigger victory than the PR I set it is that I was able to quiet those thoughts and hang on.

2459  Next up, maybe a sub 50:00?

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A La Luz Finisher!

Yesterday I completed what I consider the hardest race I have ever participated in. The La Luz Trail Race.

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The La Luz Trail is a beautiful trail that runs up to the top of the Sandia Mountains – the mountains that border one side of Albuquerque.  I have long thought of the La Luz Trail Race as a right of passage and something I NEED to do as a runner from Albuquerque. This year, I threw caution to the wind and put my name in the lottery even through I rarely ever run trails and had only hiked the trail once before in the 12 years of living in New Mexico. I was lucky enough to be one of 400 people selected to do the race, and so my ‘training’ ensued. With other race commitments and travel plans this summer, I only made the accent up the trail three more times before race day. I did do some extra hill repeats this summer, but not necessarily at the altitude the race runs at.
Yesterday I got up at 5am to run up a mountain. The race begins on a twisty, turn-y, steep Forest Road that leads to the trail, which I was not excited about but now realize that it is a great way to ‘sort out the runners’ before hitting the single track trail.

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I started near the back of the pack because I knew I was going to have to employ a run/walk approach right from the start and I was so pleased to see others doing the same thing. The first few miles on the trail are a slow incline of switch backs and I found myself sticking with a group for awhile until I had an opportunity to pass and catch up to the next pack of runners. By mile 5 (of 9) of the race I had found ‘my people’ – the group running the pace I could keep up with and that helped me keep pushing forward. At around mile 6 the dreaded ‘rockslide’ starts – 7 or 9 switchbacks across loose boulders that you have no choice by to walk across and the trail gets increasingly more steep from here on out.

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This is where the mental toughness starts to kick in. One foot in front of the other. Hike with purpose. Don’t slow down. Just keep moving. I focused my gaze to the persons shoes in front of me and just tried to keep up. As we neared the final turn off at 8 miles, I was really feeling the altitude effects – light headed and my legs were burning and fatigued. Up to this point I hadn’t stopped once on the trail, but found that I had to catch my breath two times before getting to the finish line. This portion of the trail is the more brutal – steep and a set of stairs that just seem like a cruel joke after what you have already gone through.

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I would say this is the portion of the race that I most regret not being familiar with. I had only run the last mile of the race once before and it would have been nice to be a little more familiar with the twists and turns during this section and to be able to judge how much more of the race was left. The second time I stopped was just about 200 feet from the finish, but I didn’t know that until I rounded the corner after I caught my breath.

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This ‘finisher’ picture should be titled, “EXHAUSTED!”

Every race is a learning experience. This race I learned that I am stronger than I thought. I ran about 1:30/min per mile faster than training runs, and in some portions even faster.

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In trail racing, it is nice to be familiar with the race course – probably more important than road racing because the terrain can very so much. If I do this race again, I will do a lot more training runs covering the whole course.

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The shirt only finishers receive. I think I will wear for a week straight.

Up next: preparation for the Duke City Marathon on October 19th. I have two half marathons that I have committed to – the Rio Grande Half next weekend and the Chips and Salsa Half in September. Both these races fit nicely into my training plan for the full marathon and it will be nice to try out my pace for race day and see how it feels.

I Just Signed Up For What?

With Ragnar just a a few short weeks away, I have been training hard.  The last two weeks I have put in over 30 miles each week along with about the same on the bike trainer.  I still have some aches (hip/priformis) and pains (shins), but nothing that will stop me from racing with 11 friends over 200 miles.

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While gearing up for this epic adventure, I decided to throw my name in the hat for another – the La Luz Trail Run.  The race is run on National Forest trails, so they limit the number of runners on the course to 400 people, hence the lottery system to get in.  I kind of feel that this is a right of passage for an Albuquerque runner and after living here 13 years I thought I should give it a go.  On Monday afternoon I got the email:

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No turning back now!  I’m in!  Did I mention that when I signed up for the lottery I had only hiked La Luz once in all my years living here?  I remember it being hard, but I had hiked it with a bunch of girlfriends and I remember the miles flying by.  As a Mother’s Day present to myself, Tom and I got a sitter last Saturday to ‘run’ the trail and see how it felt.

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Start of the Trail Head. Looking fresh.

We started out at 7 a.m. with some water and a couple gu, and I stowed away 6 fig newtons for us to celebrate with once we got to the top.  We started out strong.  We ran all the flat parts and hiked up hills quickly for the first three miles.

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My view for the whole trail…trying to keep up with Tom.

 

It was beautiful looking down on the city from so high up.

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Pictures never to the view justice. I wish I could bottle the crisp, clean air and scent of piñon to accompany the picture for my readers.

And then we got to this…

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The Rock Fall area – switch backs of boulders, rocks and pebbles for at least a mile and a half.  Last time I hiked the trail I didn’t remember it going on for so long, but this time I certainly noted it.  We practically slowed to a crawl  to get through this area without falling.  I don’t know how the people in the race attack this section of the course, but I am going to make sure that I just take it easy so I don’t twist an ankle and DNF.

After the rock fall, the course twists and turns a few  more times and then your at the top!

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We made it! Tom was so kind to take it slow so I could keep up with him.  Time for those delicious Fig Newtons…

And while this sign marks the end of the race, you still have a mile or so to get back to the tram that returns you to the bottom of the mountain.:

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I would say the run to the tram was probably my favorite part of the day because you are on top of the mountain, running fairly flat trails and have a beautiful 365 degree view of New Mexico.

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We finished the course trail in about 2 hours 4 minutes – that included a couple Gu stops and photo ops.

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Crazy Elevation Gains!!!

 

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Miles 5 and 6 = Rock Fall!

We did not start at the actual ‘start’ of the race – which is 1.8 miles of forest road, so I guess I can hope for about a 2hr 40 min finish in August. The course winners last year completed the course in 1hr15min for men and around 2 hours for women.  I certainly won’t be the last person up the mountain, but I won’t be anywhere near the front.   I’m looking forward to the training this summer, although spending three weeks at sea level in Wisconsin probably isn’t going to help much – even their largest hill is nothing compared to our mountains.  But, the best thing about running a race for the first time is no matter what I complete the course in it will be a PR!

 

 

Where I Have Been and Where I Am Going….

Wow.  It’s been almost two months since my last post!  Life got busy and while writing about running may have fallen to the wayside, my running workouts and races did not!  Since my last post:

1. I ran the Shamrock Shuffle 5k with my 6 yr old daughter.  And she ROCKED it!  In Albuquerque and the surrounding suburbs there seem to be some standard 5k and 10k routes that all the race organizers use and the one the Shamrock Shuffle uses I try to avoid….because it is uber hilly.   But I had these great new socks

Screenshot 2014-05-02 12.04.39and they needed to be used in a St Patty’s day race – surprise, surprise New Mexico has only one such race on the uber hilly course.  We decked ourselves out in as much green as possible and headed across town to the race.  Not only did I have to run the hilly course, but it was my turn to push the stroller with our almost 4 yr old.  Ugh.  I could barely keep up with my daughter in the race, she stopped several times to let me catch up and finally at mile 2 had to tell her to go on ahead, “Just follow the rest of the people, ” I panted.  And she did.  She PR’ed the race by around 10 minutes, with a finish time of approx. 34min.  Wow.  Just wow.  I have to give props to the guy dressed a green chili pepper costume.  He started out in front of us and Cate had a fire in her to “beat the green banana!”.

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The Green Chili Costume looked something like this…

She passed him by mile 1 and only needed to be reminded that he was gaining on her near the finish line for her to kick it in to high gear for the last 100 meters.   Cate ended up winning her age division for the race and was so proud of herself to get the special 1st place medal.  I didn’t mention to her that she was the ONLY PERSON in the  girl age 6-9 division.

 

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My Irish lad ready to rock the 1k.

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Sweet victory!

2.  I ran the Albuquerque Half Marathon on April 19th.  About two weeks before the race a tweaked my hip during a tempo run, and being the type A person I pushed through the training plan instead of taking a few days off to rest it.  Resting when I am injured is really, really tough for me and something I need to work on.  So needless to say, on race day my hip was still bothering me – so much that I couldn’t push myself to keep the pace I had been training for.  That morning I thought I would try taking two ibuprofen to see if it would dull the pain, but by race time my hip was still hurting AND my stomach was upset from the medicine.  Double whammy.  I should have learned my lesson from Ragnar DC that ibuprofen and I don’t get along….

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Where’s the Immodium?

By mile 3 or so, I resolved myself to just getting to the finish line and to take in the scenery.  And that is what I did.  I finished – 16 whole minutes slower than my 2013 time – but I finished.  Lesson learned: Not every race is going to be epic and it sure is nice to let the pressure go and enjoy the commeradery of other runners out for a race on a beautiful spring morning.

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Where I am going:

1. Tomorrow I will undertake my very first TRAIL RACE!  I have signed up for the Valles Caldera 10k which takes place at 8,000 feet above sea level.  Weather is predicted to be beautiful and I am excited to wear this shirt that I received from my friend Aimee:

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I think “My Pace. My Peace” will be the perfect mantra for me tomorrow.  There is something really exciting to me about doing a race that I have never done before because there is no pressure to ‘do better than last time”.   Whatever I accomplish tomorrow will be a PR.  And maybe that is why starting to trail race will be a new goal.  Every trail is different – different altitude, different obstacles, different elevation gains/losses.  And short of doing the same race year after year, I won’t be able to compare say a 10k in the Valles Caldera to a 10k in the Sandia Mountains.  I like the thought of that…

 

2.  Ragnar ChicagoScreenshot 2014-05-02 12.07.04Ragnar Chicago is just one short month away and my team and I are getting really excited.   We are being sponsored partly by Breadsmith, so we thought we would pay tribute to them in our team name: This Is How We Roll.  We’ve ordered t-shirts and magnets to tag other vans and have finalized which leg will be run by which runner.  I’ve been assigned Leg 9 and be in Van 2.  This will be different than my last Ragnar (Washington DC) when I was in Van 1 and was able to sleep from midnight to 6am.  I personally think Van 2 has the harder job in a Ragnar because they have to run from noon-6pm, midnight – 6am and noon-6pm roughly – running through the hottest part of the day and the dead of night.  If anything, some really funny stories will probably come of it due to serious sleep deprivation.  Here’s a picture of my sis and I doing some Ragnar practice while she was visiting last week!

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3. La Luz Trail Run.

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Sign on the first 2 miles of road leading to the trail head.

I’ve signed up for the lottery drawing for an entry into what 2001 Trail Runner Magazine selected as one of the “12 Most Grueling Trail Races in North America”.  Yes.  I voluntarily have signed up to run 9 miles and 5,000 feet elevation gain up Sandia Mountain.  I kind feel like it is a right of passage as and Albuquerque runner to complete this race.  And that is all I will be doing if I get in: just making it to the finish line.  The lottery takes place May 8th.  We will see if this is my year.

 

So that is what I have been up to these last couple months and my plans for the summer.  What are your summer racing plans?  

Happiness Is Your Creation

Last Thursday I was kind of dreading my workout.  I had 6×800 on schedule and the only time I could squeeze it in was while my son was at art class.   I  decided to do the repeats in the industrial area across the street – flat and long, straight streets and if I did the workout quick enough I could treat myself to a latte before picking him up.  Normally I would drive 10 min to the beautiful bosque running trail for my workout, but – like I said, a latte was a necessity –  if I drove to the trail and back I wouldn’t have time to get one after my workout.  Priorities.

The thought of running 800s in a very unscenic part of town that is a little sketchy was not sounding like running heaven, but I was determined to get the workout in.  As I ran the first 800 toward the industrial warehouses I saw boarded up abandoned buildings, empty dirt lots, garbage, broken glass, uneven sidewalks and rusty barbed wire.  There were two teenagers huddled on the side of the road outside of their car – doing drugs?  I don’t know, but I avoided them and that area for the rest of the run.  There were rundown houses past the warehouses and broken down cars.

Just keep your head down and get the repeats done.

The end of my second 800 ended in front of a house that looked like this:

Is that the RV from Breaking Bad?

Is that the RV from Breaking Bad?

And the house had a view of this, across the street:

2014-02-13 10.27.44Probably not your most sought after real estate in the city.  As I was ‘walking off’ my repeat (i.e. 90 second break), I looked down and I was stopped in my tracks.  I saw this:

HAPPINESS IS YOUR CREATION

HAPPINESS IS YOUR CREATION

Who had taken the time to spray paint this on the curb by this house?  I was blown away.  And as my Garmin started to beep to signal the start of the next repeat, I started to look around.  I started to notice more about this area I was running in.  It wasn’t just an industrial area, there were homes here that people lived in.  And there WAS beauty here.

Totem Poles

Totem Poles

Pyramid Home?

Pyramid Home?

Not really sure the story behind these guys

Not really sure the story behind these guys

Love the contrast colors on this home

Love the contrast colors on this home

The quote on the street really made me think about seeking out beauty and happiness – on runs, in life itself.  I don’t know that I will seek out deserted industrial areas for my future runs, but I will certainly think about finding the beauty and creating happiness wherever I end up.

Happiness is created.  It doesn’t just happen.

Training Week 1

IMG_7452Whew.  I did it.  The first week of Run Less, Run Faster training is in the books, and I am not going to lie – it is TOUGH!  I discovered I really enjoy easy paced long runs and that on this training plan, there are no ‘easy’ runs – all runs have purpose, and therefore pace.  I set my goals high for this round of training and as I was reading in the book, the authors remind the reader again and again to be realistic about goal pace.  After doing all three training runs this week, I have discovered that my goals are not realistic – in that I didn’t hit my paces for two of the three runs.

The first run was the long run, and as I posted here I was able to just squeak by on pace.

The second run was my speed workout.  A mile warm up, 3×1600, and a mile cool down.  I choose a very flat out and back course for the mile repeats.

IMG_7447The weather proved a little windy, but since I was turning around at half mile, I figured that the wind shouldn’t matter quite as much.  Here are my splits:

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For a 2hr half marathon the splits should be 8:06, for a 1:53 half marathon (my PR last year) the splits should be 7:37.  I didn’t even come close to the 7:37, but I did keep it under the 8:06.  The plan states all speed workout repeats should all be within a second or two of each other – this I need to work on.  By setting a more realistic goal time hopefully I can focus more on my splits.

My third workout was a tempo run.  There were a couple things I did wrong the night before the tempo run:

 -Wine tasting

-Papa John’s pizza

-staying up late when I knew I had to get my run in at 6am the next morning.

The run was really doomed before I even stepped foot on the treadmill.  I was supposed to do a mile warm up, 6 miles 9:09, one mile cool down.  I made it to the end of mile 5.  I was able to hold the tempo pace for four of the six miles, but then hit a major wall.  I went into survival mode – just keep running at whatever pace I could to get the miles in.  I finished all eight miles, but I think you can see what happened based on my heart rate chart:

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I completed both the cycling cross training workouts this week with very little trouble.  It was actually quite enjoyable to do something different and give my knees and ankles a little break.

So where do I stand going into next week? I am going to do what RLRF suggests and set a realistic goal: 1:58:58.  I am going to use the tempo paces and speed workout paces for that half marathon pace and see if I can be successful.  If I can, then I will reevaluate next week.  While I want to push myself, not hitting the goals doesn’t feel very good and I don’t want to injure myself trying to attain them.

Couple more pictures from my runs this week:

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Cottonwood are beautiful even in the winter.

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And my favorite breakfast this week – Rice cakes + Nuttzo + Bananas.  Have you tried Nuttzo yet?  If you love nut butter, you MUST try it.  Simply addicting. :

Perfect Breakfast: Rice cake + Nuttzo + Bananas

Perfect Breakfast: Rice cake + Nuttzo + Bananas

A final motivational thought for your week ahead:

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Talk to me:

What is your favorite pre-run breakfast?

How is your training going?  What have been your ups and downs?

Half Marathon Training Starts….NOW!

After a week off of running and generally working out post-RnRAZ, I am so ready to get back on a plan.  The Albuquerque Half Marathon is just 12 weeks away and I was feeling rested, so I started this week.  I’m a loyal follower of AnotherMotherRunner.com and I absolutely love their books.  Their Half Marathon Own It Plan from their book Train Like A Mother got me to a huge, huge, huge PR last spring of over 20 minutes at 1hr53minutes.  I never could have imagined that I could go that fast and while I was exhausted at the end of that race, I was so happy with the results and my ability to push through.

That smile says 'Huge PR'!

That smile says ‘Huge PR’!

This round of training I am going in a different direction, though.  My husband followed the novice marathon training plan from Run Less, Run Faster by Runner’s World this fall and I really like the idea of cross training more.  After being injured I decided I want to focus more on whole body wellness.  I want to do more strength training, include pilates and ride the bike or swim at the gym more during my training.  The idea behind the Run Less, Run Faster plans are that you have three quality runs each week – a long run, a tempo run and a speed workout, along with two cross training sessions.  ONLY THREE RUNS A WEEK.   Because you are running less, you have to make those workouts count so they give you very specific time goals to hit for each one.  One huge difference is the speed of the  long runs.  In the past I have taken my long runs very easy and haven’t watched my pace all that much – one to two minutes slower than race pace usually.  In Run Less, Run Faster all my long runs for half marathon training are going to be at half marathon pace + 20 seconds or half marathon pace + 30 seconds.  When deciding what my half marathon pace is going to be, I decided to focus on a range – keep my pace between a 1:50-2:00hr half marathon pace, with a focus more on the 1:50 side.    This is going to be challenging since I just ran a 2:04 in Phoenix a week ago at a lot lower altitude.  But I know I am capable of a 1:53, and that is something I keep reminding myself.  Also, this quote:

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As long as my body can hang in there, I am going to push myself to the limit for this race.

The first thing I always do is hand-write out my training plan.

Run Less, Run Faster Half Marathon Training Plan

Run Less, Run Faster Half Marathon Training Plan…with shiny stars for my completed workouts.

Why hand-write it?  I think it prepares me for the work ahead and lets me see the ebb and flow of the plan.  When there is a challenging week, and when there is a week of easier workouts.   Right now I have plugged in all the bike workouts as my cross training, but maybe I’ll throw in a couple swim cross training sessions as it gets warmer out.

Yesterday I headed out for my first long run of the plan.  I have chosen to do my long runs during the week while the kids are in school because my husband is a CPA and tax season is gearing up – i.e. work seven days a week for 12 hours a day from Feb-April 15th.  Rather than get a sitter every Saturday (which I did last year during tax season), I thought I’d get my long runs and tempo runs while the kids in school, and save the nice short track workouts for Saturday mornings when I can get up at 5am and be done by 6am for him to leave for work.  So.  The first long run.  8 miles at HMP(half marathon pace)+30.  I chose to use my 1:53 half marathon pace of 8:37 +30sec for this run.  It was a challenge.  My body is so used to falling into the 10min/mile pace that I have been using all winter – I was constantly looking at my Garmin to adjust pace:

Pace all over the board...

Pace all over the board…

And then there are those spikes…where I either had to stop at a stop light, take a water break, or have a walk break.  The first 6.5 miles were only the former two, but after that things started to go down hill and I had to include a few walk breaks.  I wasn’t super-pleased with myself, but I reminded myself this was my first long run at such a fast pace and (hopefully) I will look back at this run in a couple weeks and be so much stronger.  And how did I finish?  At a pace of 9:07, I should have completed 8m in 1:13:04.  Here is the result:

8miles in 1:13:07

8miles in 1:13:07.  Run Happy!

I’ll take it.

Today is a rest day and I am taking full advantage of it.  The rest of my week:

Wednesday: Spinning.  5min easy, 3x(5min tempo, 1min easy), 5min easy  and Pilates

Thursday: 3×1600 (60 sec Rest Interval)

Friday: off

Saturday: 1mile easy, 6miles at 8:40, 1mile easy

I’m looking forward to this Run Less, Run Faster adventure.

What training plans do you use?

How much cross training do you include and what types?