As we run, we become!

Until last month, I had not run more than 10 miles (in the last 16 months) due to a nagging plantar injury, and I wasn't sure that I could even finish a marathon.  So three weeks ago I went out and ran 20 miles and I felt great afterwards (which was a good thing because, despite my concern, I had already registered for the marathon).  In previous marathons, I have always gone out hard and paid for it in the end, but this time I was determined to treat this race like a long training run.  This approach really paid off.  I had bonked in every single marathon I had run, but this time I was able to keep a steady pace and feel great throughout the run.  I did have some GI issues, but those were caused by a bad decision to take an anti-inflammatory mid-race...won't make that mistake again.  My time wasn't anything to brag about, but I finally feel that I have figured out how to consume enough calories during my race.  I faced my fear of bonking and aggravating my plantar problem and I came out the winner.  Now I just need to get back to training so that I can accomplish my goals.

20 minutes on the elliptical machine.

30 minutes on the elliptical.

30 minutes on the elliptical.  My legs felt like I could run today, so I will be back at it tomorrow.

I have determined that I am going to have to train differently if I want different (better) results.  I have always done relatively short tempo runs on a regular basis, but that has not translated to fast times behond the half marathon distance.  I feel that I need to do more intervals and hills at speeds that make the run more uncomfortable, if I am to get any faster.  Today I did a  treadmill workout that incorporated Yasso 800's.  I ran 2 miles to warm up at an easy pace.  Then I ran 6 X 800 at 9 mph with 6 x 400 rest at 6 mph.  The last two 800's were challenging and a little uncomfortable, but I was able to finish strong.  I cooled down for about a mile.

Easy run around the lake.

30 minutes on the elliptical machine.

I went for a late afternoon run and got in 5 miles around the lake.  When I got home, I took the dog for another mile.  She actually pushed me a little harder than I wanted to go.  Who knew a little dog could run so fast?

I ran 3 miles on the treadmill at 7.5 mph.  My legs are still a little tired.

I ran 5 miles on the treadmill. I warmed up and cooled down for a half-mile  and I ran 4 miles in the middle at 7.5 mph.  The rest day off yesterday helped my legs to feel a little more fresh.  I am enjoying doing more miles at an easy pace.  It makes the mental challenge of getting ready for a long run or a hard workout much easier.  I can't wait to run 21 miles this weekend.  In the past, I think I ran way to hard during the week, and cancelled or shortened a lot of long runs.

I went for a short run on my lunch break.  I enjoyed running without a watch.

I got to the start line early so I could do a couple of warm-up miles.  I have started to feel the plantar fasciitis coming back since the speed workout that I did last week.  I am going to run through it, but I definitely don't have the abilitiy to run at the speed that I could before the onset of this problem.

The race was awesome.  It was probably the slowest 5k I have ever run, but we were running in memory of Sgt. Derek Johnson who was recently killed in the line of duty.  There were probably about 300 runners (maybe more). It felt like more of a community event than a race.  We all sang Happy Birthday to his wife  and listened to a brief speech from the Draper Police Captain before we got underway.

I started out in the middle of the pack, but I planned to run 7:00 pace and by a half mile in I was in the lead.  It felt strange because I haven't led a race since high school.  I sped up during the second mile to 6:30 pace as we hit a downhill with a nice tailwind.  Despite picking up the speed, I was passed by three runners (including a fast momma with a jogging stroller running sub-6:00 down the hill).  The third mile I reutrned to my 7:00 pace and finished the race in just under 22:00.

I ran a couple of miles to cool down, and I iced my feet when I got home.  Hopefully, I can continue getting faster.  I have a 6k on Thanksgiving so I will be interested to see if I can break 26 minutes.

I did a treadmill run today.  I started at 7.0 and increased my speed by 0.2 at the end of each mile (7.0, 7.2, 7.4, 7.6, 7.8, 8.0, 8.2).  I felt pretty good my feet feel better after a rest day.  I focused on relaxing my ankles while I was running - I have a nasty habit of locking my ankle out and "skipping" across the ground on my forefeet.

I set out to run 5 easy miles around the lake, but my feet feel so much better this week.   I tried to take it easy, but it kind of turned into a tempo run. I ran the first mile in 8:00, but sped up for the next 3 miles - 7:25, 7:10, 6:50 - and finished with a cool down mile with the dog.

I did another speed workout on the treadmill and I really enjoyed it.  It is an amazing confidence booster to a bruised ego.  I started off with two miles to warm up at 7.5.  Then I did 8 x 400 meters at 10.0 (90 seconds) with 200 meters of rest at 6.0 (75 seconds).  Sure, 90 seconds isn't that fast, but I did 8 and I felt like I could have kept going and I felt like I could go faster.  Room for improvement.

Just a couple of easy miles on the treadmill before a strength training workout.

I set out on an easy 8 mile run but I was open to adding a couple. Then I got warmed up pretty quickly and I realized that I was going to be able to to finish 8 miles in under an hour which has always been a benchmark for me. The first 5-6 miles were relatively easy, but the last couple I had to push through a little bit of weakness. I had the time to get an extra couple miles in so I did a nice cool down. I know a break through is coming if I can build up my base mileage and continue to do speed work.

Easy run around the lake. Legs were really tired at the start but once I got through the first two miles I felt a lot better. Capped things off by taking the dog for a run.