Maria's Running Blog

easy run in 56:52. It was still drizzling, but at least no lightning. I switched my runs around - today was supposed to be long run, but tomorrow should be a better day for it weather-wise.

long run, 2:10:32 (9:11 pace). I definitely ran out of fuel after about 10 miles, and I was really tempted to cut it short at 12.5, but decided to stick around for 2+ hours of running, hoping it's better training. I had just one water stop about half way through, but no carbs. Was really tired at the end, but bounced back quickly after some fluids and food. I feel pretty good now!

recovery run, 40:45.

tempo run on a treadmill, 4mi at 7:35 pace. Felt good, but the last mile was really tough.

easy pre-race, 37:08 + 4x100m strides. Not expecting much from the race tomorrow, given 3 missed runs this week. But maybe I got good rest and will race better, who knows. Our imminent move to London is definitely affecting my running. It is a stressful time, and running is taking second seat to various things that have to be done. Not only it is more difficult to find time to run, but my mind is not so focused on running now, and so I'm less driven. All the stresses of uprooting and most likely losing my job are keeping me worried and my mind elsewhere.

Portugal Day 5K. As I expected, it wasn't a good race for me. 22:20, no splits since there were no mile markers. The time doesn't surprise me given lack of training this week, but I feel like I wasted a great chance to run a fast time - the course is flat and fast and the weather was almost perfect, upper 50s and sunny, only a bit too windy. I was okay for 2 miles (I think they were around 7:05), and then died on the third mile into the headwind. I had no one to run with in the end, everyone I targeted ahead I eventually passed, and then there was only a group of runners more than a hundred yards away, couldn't catch them. It seems like I can only keep it together for 2 miles, either 1 and 3, or 1 and 2.

The idea was to run 50 min. at marathon pace (7:55 - 8:05). Didn't happen today - 5.9mi in 50:02 - slower than marathon pace (8:28), due to bad GI cramps. Not sure what caused them today, maybe the peanut butter sandwich I had for lunch. Total run time 1:13:39. At least I got out there and put the miles in.

Travel Day - Flagstaff, AZ for a Running Getaway with Greg McMillan.

First run at 7000 ft. Buffalo Park, Flagstaff. 2mi flat loop on a wide gravel trail. My hear was racing like crazy first half a mile, then it got a bit better. I didn't expect I would feel altitude that much! Total time 36:45. It's also very dry up here, I keep drinking water all the time and I'm still thirsty. Great fun running with people, and scenery is awesome.

Sedona Park, 5000 ft. A beautiful red clay trail. Time was 44:45. Felt a bit better than yesterday, but still it was a tough run. Very rocky, and hilly at times. Saw rattle snake right in the middle of the trail! I took water with me and was glad I did. I almost finished the entire bottle. Tomorrow is 5K race at 8000 ft, that goes up 350 ft in the first 1.5 miles. It's called Gaspin' in the Aspen - a telling name!

Gaspin' in the Aspen 5K trail race. Elevation 8000ft +. Completely new experience for me - forget about time, just try not to sprain your ankles or fall! Spectacular scenery with very poor footing at times, course is in Flagstaff Nordic Center, on x-country skiing trails. Second mile had a brutal, very prolonged climb. I walked a bit on it, because it was counter productive to try running up. Last mile, I recovered enough to pick it up and I actually finished with Greg, Jonas (my coach) and another guy from our group. Time was around 33min. Turned out I got 3rd in F30-39, and many of our runners placed as well.

Later we went hiking in the Grand Canyon. I was really beat by evening.

Last run in Flagstaff, Shultz Creek Trail. It was a long run for everyone, but since I have a race tomorrow, I just ran 5 easy miles. They weren't all that easy though, because this trail went up and up and up as far as the eye could see. I ran 26:30 out and turned around, hoping to get 50 min. total. But the downhill made me run the second half much faster and I finished in 47:10.

President Cup 5K Night Race. 22:17, splits 7:15, 7:05, 7:57. Very hot and humid, 85F, 80% humidity. Strong thunderstorm and downpour just 10 min. before the race, so it was steaming when we ran. The start was very congested, it took me quarter mile just to speed up to my pace. That's why first mile was 7:15. The course had one long moderate hill, about quarter mile long and we had to go through it twice. Generally I felt good and strong, despite the weather. But the second time going up that hill certainly got the wind out of me and I slsowed down a lot after it. Still, considering the conditions, it was an OK race. Definitely a better effort than a week ago, when it was cool and totally flat and I ran 22:20 (although there was some headwind there).

easy run, 56:14 + 4x100m strides (20.8, 20.6, 18.5, 17.4). Warm and muggy, but at least below 85F. Some vague soreness from the race, but nothing even moderately uncomfortable.

Great run today! The weather was cooler and not as humid as yesterday, and I felt very much in control. I even had to add on at the end because I finished 5 min. earlier than expected. Total run time 1:15:56, middle 6.3mi in 50:12 (7:58 pace).

Ran to Fort Lee HS track and did tempo intervals. The plan was to do 2-3x3000m in ~14min. with 2 min. jog between intervals. The first one was comfortable, in 13:55. The second one was hard, in 13:53. I considered not doing the third, because I was really hurting, but decided to start and see how long I would last without dropping off the pace completely. I managed a very hard 2000m in 9:19, which I was pretty happy with. But it was a very hard effort, and I was dead by the end of it. Jogged home at barely 10 min. pace. It was a great workout though!

total run time 1:48:55 with 6 mi. in 48:27 (8:04 pace). Light rain and extremely humid, I was sweating like crazy and was really tired after faster portion. Jogged very easy home. 2 water stops. My right IT band is acting up again, I felt it by the end. Need to stretch and I really need to get foam roller.

easy recovery run on the treadmill, 38:05 (9:31 pace). Felt good.

I'm in PA for 3 days and it was flooding here all day today, so I had to go on a treadmill in the hotel. Very boring... Progression run 50' easy and then 10' at half marathon pace (I did 7:41). I felt okay, but these last 10' were not easy. I hope this crazy rain stops and I can run outside tomorrow. I have to do stide workout and it's really hard to do it on the treadmill!

Stride workout in the hotel's parking lot. 12x150m, all in 29-31 sec. I really felt lactic acid in my legs after about 7, and I struggled on the last 4, which is good. The rain held off for my warmup, but started again when I started strides, and was a full blown mansoon in 5 minutes. It was one of my more "interesting" workouts. When I got done with strides, I went back in for a cool down on the treadmill (good thing I had extra change of running clothes!).

easy recovery run, 39:37. Hamstrings and quads both sore after yesterday's speed workout.

Tempo run on the roads. I didn't want to run a lot of laps on the track in fear of repetitive turns, but at the same time I was afraid I wouldn't be able to keep correct pace on the road. So, I took my Garmin and tried to pay attention to the first half mile to hopefully tune into the right pace. It worked for the most part, despite some undulations in the road which caused some pace fluctuations. I decided to do 4.5 miles and took splits: 7:34 7:30 7:36 7:34 4:35. Total 34:49 for 4.62 tempo portion (7:32 average pace) and 1:08:11 for the entire run. The skies opened up again half way through my run (and rain wasn't even in the forecast!), but it didn't bother me too much. I could do without lighting, but it wasn't too close so I was safe. Overall, I'm pretty happy with this run because I felt stronger than before and was able to hold the pace better. But both my quads are still tight from that speedwork 2 days ago, despite taking a day off yesterday.