This morning I did a 7 mile speedwork session which brought my year to date mileage up to 626 miles. This is equivalent to just over 1007 km. Ladies and gentleman, I have eclipsed the 1000 km mark! Or as I prefer to call it, the Megameter mark!
|24/10||XT||30 min swimming laps|
|25/10||6 miles||Tempo run, 4m @ 8:41 min/mile|
|26/10||4 miles||Slow & easy|
|28/10||8.5 miles||Long run @ 10:41 min/mile, race course preview miles 4.5-13|
|29/10||2.5 miles||Recovery run|
|Total||21 miles||YTD: 619 miles|
For my long run this week I ran miles 4.5-13 of the actual half-marathon course. I thought it would be a good idea to check out the course and in particular the hills. It took 2 buses and about 45 minutes in elapsed time to get from my apartment to the shore of Lake Washington under I-90 (the intersection of S Day St & Lakeside Ave S). This is mile 4.5 of the half-marathon where the course exits the I-90 express lanes and moves onto city streets. As I started to run toward Leschi park I saw several cycling teams gathering and a lot of runners out for a run. I like to imagine that many of the runners I saw were out doing the same this I was – checking out the course in preparation for the marathon or half-marathon. The cyclist were something else: groups of 20-30 roadies all wearing matching kits riding 3 abrest taking up the full lane and moving at pretty much the speed of traffic.
The first few miles were mostly flat as expected. The absolute worst incline of the day came at mile 7.5 of the course on the 200m up E Galer. It is steep but it’s short. After that there’s incline all the way up E Madison. That section is pretty much the worst of it. The E Interlaken section is a little hilly but not as bad as I thought it might be since from the map you’d swear you’d be running switchbacks. It did seem to go on forever but I guess that’s because it’s 2 miles long! There’s a nice moment when you’re on Roanoke and you’ve come out of the forest along Interlaken and you see the Space Needle and downtown for the first time. The finish is basically at the Space Needle so on race day I’ll know that’s my goal. Then there’s nothing too steep uphill and a few nice downhills on the way to the finish. The last uphill comes about 500m from the finish as Mercer goes under 99 and then comes back up. In Vancouver there was a short uphill with 1 mile to go and it nearly killed me so I’m glad I know this one is coming!
All in all I think the exercise of running the race course will really benefit me on race day. It’s nice to have seen what I’ll be up against. It was also a nice change in scenery from always running my long runs in loops around Green Lake! I think I might try to do this route at least one more time in training. I figure if I double back at the start I could easily make it a 10 mile run. Specific training is the best training isn’t it?
Finally the astute reader may have noticed that I’ve gone up the 4 days of running a week. I kept it at 3 for a while but in the end I decided that 1 more short mileage day (like Sunday’s 2.5 miles) would be OK and easier to schedule than another trip to the gym.
And in other news:
- Stay tunned next week when I eclipse the running mileage year to date mark of 1000 km!
- I didn’t realize it at the time but the Dawg Dash race report was my 500th blog entry!
Yesterday morning I ran the 10K Dawg Dash. I ran the 5K last year as my first ever race so I was excited to run this race again. I had my usual pre-race breakfast of plain oatmeal with honey and a banana while listening to the audio coverage of the Chicago marathon. Then in was off to campus where I left my bag at my office and warmed up by running over to Husky Stadium. The weather was beautiful. It was warmer than I’d expected so I tied my long sleeved top around my waist and ran in my tank top. The 5K race started about 10 minutes late and 6 minutes after that the 10K race began. My goal was to run at my half-marathon pace (HMP) for at least the first 4 miles of the race so I lined up right at the 9:00 min/mile sign. Here are my mile splits and my comments:
|1||8:35||oops started out too fast|
|2||9:13||better, slowed down a tiny bit too much|
|3||8:23||where did that come from?|
|4||9:29||pretty good considering this mile was uphill|
|5||8:34||why is everyone passing me on the downhill?|
|6||8:25||dig in! dig in!|
|0.2||1:23||sprint to the finish!|
|Total||54:02||average pace: 8:42 min/mile|
I’ve never claimed to be the greatest judge of pace (especially when surrounded by other runners) and as you can see I was all over the board. I actually averaged 8:55 min/mile over the first 4 miles so I guess that was close to my goal but I’m not a big fan of the variability! In light of this I’ve decided to try and run with the 2:00 pace group at the half-marathon. I’m not sure how that will fit in with my walking/eating/hydration plans but I figure, why not leave the pacing to the pros!
It looks like I met all 3 of the goals that I set. I have to admit that the race wasn’t easy and the idea of running more than twice the distance 5 weeks from now seems a little overwhelming. Of course it didn’t help that I had the sniffles at the start of the race and by mile 2 thought that the cold might have migrated down into my chest. I swear I thought it was just the sniffles, I know that running with a chest cold is not a good idea. I feel pretty good today though so I don’t think I’m coming down with a full fledged cold. That’s a good thing since the next 4 weeks of training are going to be tough. I’m up for it though!
Update: Here are my official stats for the race:
Gun time: 0:54:36.8
Net (chip) time: 54:02
Place overall: 492/854 (42 percentile) [Note: places are based on gun time]
Place females: 153/396 (61 percentile)
Place age group: 66/154 (57 percentile)
|17/10||4 miles||Slow & easy|
|18/10||4 miles||Slow & easy|
|20/10||XT||30 min swimming laps|
|21/10||–||Rest day (no long run because of tomorrow’s race)|
|22/10||10K race||Race Report coming tomorrow …|
|Total||14 miles||YTD: 598 miles|
This week was nice and easy. After 3 weeks of long runs, tempo runs and speedwork it was time to take a step back week. This is the first Saturday in a long time that I haven’t done a long run. I have to admit that I was a little without purpose when I woke up this morning! However the inactivity will help me rest up for the 10K race I’m doing tomorrow morning.
Earlier this week I picked up my bib, chip and race t-shirt. Mom, I’m sure you’ll want to borrow the shirt because it’s bright purple and on the back it says “Go Dawgs.” The forecast is calling for perfect running weather tomorrow morning: sunny and 6C at 9am. I am so relieved not to be running in the rain! I’ve decided to adopt the habit of setting 3 goals for my race (#1 a minimum goal, #2 a realistic goal and #3 an optimal goal) so here they are for this race:
Goal #1: Finish my first 10K (a PB for sure) and enjoy running though campus because it’s ridiculously beautiful in the fall.
Goal #2: Keep up HMP for the first 4 miles of the race, remember this race is really a paced training run.
Goal #3: Pick up the pack for the last 2.2 miles and finish strong.
I’ll post a race report tomorrow afternoon…
The half-marathon is 40 days from today. 40 days! In honour of this event I spent some time surfing the marathon website. I’m now on the list of official registrants which is good. So far I’m the only Cecilia. I also discovered the colour coded elevation map.
“The Course elevation is moderately hilly starting at approximately 100ft. dipping at the low to 40ft, and topping out at the 200ft level.”
Yea, moderately hilly. Based on the map, here’s my mile by mile breakdown on the half-marathon course along with my own Easy/Medium/Hard rating for each mile. Realistically I know there won’t be any easy miles but it’s all relative.
|Mile||My description||My rating|
|1||Starts slightly uphill then mostly flat||Easy|
|2||Variable: uphill then downhill||Medium|
|4||All slightly downhill||Easy|
|5||Slightly downhill then mostly flat||Easy|
|7||One short steep uphill||Medium|
|8||Slight downhill then big hill||Hard|
|9||Half slight downhill, hall slight uphill||Medium|
|10||Several steep uphill bits||Hard|
|13||Slight downhill then slight uphill towards end||Medium|
|13.1||Flat into the stadium||Easy|
In a few weeks I’m planning on doing a training run along the course. Well, the part of the course that isn’t downtown and isn’t on I-90! I’ll get to train on approximately the last 8.5 miles of the course. I think this will be a big help especially since that includes most of the “Hard” miles.
|10/10||4 miles||Slow & easy|
|11/10||5 miles||Tempo run, 3m @ 8:31 min/mile, ate too much breakfast -> tummy troubles -> no fun|
|12/10||–||Took Friday’s rest day today because I was tired and had lots to do in the AM|
|13/10||XT||30 min swimming laps, I need a new althletic one piece swimsuit (Forbie here I come!)|
|14/10||8 miles||Long run @ 9:52 min/mile, should have run slower but it felt good|
|15/10||XT||45 min on the elliptical machine + stretching + light weights|
|Total||17 miles||YTD: 584 miles|
[14/10] I’ll post more on my week of training tomorrow but until then check out this movie trailer. It totally makes me want to run a marathon in 2007.
[15/10] This was a decent week of training. Really there’s not much to report. My 8 miler went quite well even if I did run it a little faster than intended. Since when is that a problem? Earlier this week I was having a little trouble with my feet. Just some soreness in my heel and arch. However, icing, taping and stretching seems to be doing the trick. I just have to keep it all up even though the pain is gone!
Next week is a step back week (only 14 miles) which ends in the 10K Dawg Dash race on Sunday. Last year the 5K Dawg Dash was my first ever race so I guess this will be a sort of anniversary for me. My current plan for the race is to do the first 4 miles at my target half-marathon pace (HMP) of 9:00 min/mile. Then for the last 2.2 miles I’ll run how I feel, hopefully that will mean either picking up the pace or maintaining it. I’ve never run a 10K before so I’m sure it will be an interesting experience.
|03/10||4 miles||Slow & easy|
|04/10||5 miles||Speedwork, 2x1600m @ 8:02, 8:07 – likely went anaerobic on the 2nd interval, oops|
|05/10||XT||45 min on the elliptical machine + stretching|
|06/10||XT||quasi-Rest day, spent about 1.5 hours hiking up and down Mount Work|
|07/10||7 miles||Long run @ 10:21 min/mile (ran in Victoria – it was ridiculously beautiful)|
|08/10||XT||Climbed the Grouse Grind in 61:32|
|Total||16 miles||YTD: 567 miles|
[10/10] This past week was a pretty good training week. I spent the Canadian Thanksgiving weekend in Victoria and Vancouver which meant working my training in around various other events. It wasn’t really a problem though especially since some of those events counted as cross training. More on the weekend is coming up in another post.
The other excitment of last week was the discovery of the website Chasing Kimbia. The description on the website says it best …
Follow the lifestyle and training of a small group of elite marathoners as they prepare for the Chicago and New York City marathons. Managed by KIMbia Athletics and sponsored by New Balance, these athletes have left their families in Kenya and Tanzania to train together and live together in Boulder, Colorado. This is your backstage pass to a behind the scenes view on their training & lifestyle during the build-up.
I’d encourage you to check it out. I am totally addicted.