Sunday, August 21, 2011

The Proof !

Here ya go!  I told you so!   The proof that you requested.  Thanks so much for trusting me! :)  Chad was home long enough to snap the pic.  He had to have "fast fingers" to get the shot.

BIG WEEK for me!
Monday - am - 5 miles - 1 mile running w/u, 3 miles to celebrate Amanda's virtual birthday challenge, 1 mile c/d.  Weeks earlier I had submitted an optimistic 23:15 for 3 miles.  I ended up running 23:38 (solo) - 7:46, 8:03 (uphill for 1/2 of this mile - still no good at hill racing - boo), 7:50.  3 miles pm

Tues. - 3 miles am, 5 miles pm - "Trek the Trace - 2 mile predicted run - 1 mile w/u, no watches or Garmins - you predict your finish time for 2 miles - the runner nearest to the submitted prediction is the winner.  It's a little different, it's not the fastest runner who wins, it's the best "pacer."  I have NO, ZERO, NADA, feel for pace.  I had the 3 mile hard effort on Monday, so I submitted a conservative 16:00 minutes.  Audrey and I ran this one together.  I was pleasantly surprised to run 15:27 - see, I'm not a pacer, but I actually felt very comfortable running the 15:27, after the hard run on Monday, and the AM run.  I'm always happy when I go under my prediction.  Audrey and I ran another 2 miles to cool down.

Wed. - pm - I ran 7 miles in 3 hilly (Tupelo26.2 prep) subdivisions (Bellegrass, Dandridge, and Bent Creek)

Thurs - 10 miles on the bike - mid afternoon ride

Friday - 5 miles easy, on the flat Longleaf Trail (asphalt)

Sat. - Oak Grove 5k - early in the week I decided it was time to get back in the game.  I hadn't raced a 5k since June (a long time for me) because of the glute soreness thingy (becuz I skipped yoga for 4 wks - a no no for me).   In addition to no 5ks, I haven't been doing much speed work, except the recent 3 weeks with Jen, running the 2 X 1 mile repeats.  I have very little natural speed, it's hard to get in shape, and I lose it really quickly.   I run speed work year around, with some little breaks, but I have to do it year around.  With the extended off-time,  I had NO expectations, but wanted to run a 5k as a starting point for the fall.   unofficial time - 24:16 - splits - 7:44, 7:48, 7:59, :43  (flat course). (3rd place age group award).   The best part of the race was visiting and meeting new to me, runners. (& catching up with friends)   The super tough triathlete ladies showed up in full force and represented well.   My friend Judy has been training with the tri group, and she invited me too cool down with them.  I jumped at the chance.  oh yeah, I always want to meet runners. Ginger of  Living The Tri Life has recently moved to the area, and I have been following her blog. She won the master's award??  I had recently met Marissa at The Yoga Room.  Marissa ran her first 5k today, and won the race.  How cool is that?  Not sure how Lesley and Deanna placed in the race, but the whole group went home with awards.   After the 5k I headed over to The Yoga Room for some "seriously shaky legs" yoga.   (it's hard to hold the poses after a 5k)

Sun. - because I wanted to get a decent idea of my speed, or lack of it, this meant delaying my long run until Sunday.  20 miles ended up being 19.3 @ 10:08 average pace.  I have tried this 3 times, running a 20 miler the day after a 5k race - it's definitely NOT the best option for me, if the goal is to have a good long run.  If the main goal is the long run, I would run it earlier in the week, and then race with what I had left, but this week, the 5k was the priority.    3 Xs and each time it's been HARD.  Today, wasn't too bad until the last 3 miles.  At that point, the heat, the 5k, and this week's mileage,  took their toll.  In addition to the 5k / long run combo,  I typically have a week in between an 18 and 20 mile long run.  I usually run 18, 10, and 20.  This time it was 48 miles last wk w/ long of 19, and this wk 53 miles w/ long of 19, back to back.   

So this week - I end with 53.3 miles of running, 2 miles walking, 10 miles biking, 2 yoga classes, and 5 days of Supreme 90 day.  Some super quality and good mileage. The week ahead will be a step back in mileage.  whew - yes, I welcome the step back week, and then it's Tupelo Marathon week.

I am not racing this race, and plan to train through the race, so the wk of the marathon will be another high mileage week. 
It will be a quick overnight trip, but a ton of FUN! 
Dawn, Terri and I will run the 26.2.  
Terry (he's running 14.2 miles - fast)
I'm also excited to see Bridgett, super runner,  who now lives in T. town - (she's running 26.2- fast)
(by the way - Terri, Terry, and Bridgett -  you guys need a blog)

Hello luluemon - please bring back the groovy run shorts.   Jenn of Running Sane  and other lulu shoppers, please tell me .....WHAT NOW?    honestly, it will be a while before I need any, I stocked up.  Maybe by the time I need new running shorts, lulu will bring them back.   I can't afford to experiment.

Yes, lululemon is pricey, but how much would you pay to run chafe free?


Jennifer said...

Holy cow! Yay for the handstand! Of course I knew you would do it soon, you are the yoga queen. Good to see you on Sunday, it's been a long time since my last 5K and it was kinda fun!

Tina @GottaRunNow said...

Yay for 3rd place! That's a great 5K time!

Teamarcia said...

Great handstand--great race--great week!
I too struggle with 20-milers after running a 5k. Need. Recovery!

Christine said...

WOW - you rocked this hand stand and your trainings week!! Good job!!

mfranks said...

Nice week. Good luck at tupelo. I have a bunch of friends running the 14.2.

misszippy said...

Look at you! Jealous of anyone who can do that.

Great miles this week too! You are gonna be in mean fighting shape this fall.

Lisa said...

Wow, great week indeed! And nice 19.3'er one day after your 5K.

Ana-Maria RunTriLive said...

Nice work you are doing. And the headstand, wow!

Now Lulu! I loved the groovy shorts, hate the turbo shorts (they are supposed to be similar to the groovy but they are not). I love the speed shorts and the willpower short.

Keep up the great work!

HappyTrails said...


Jess A @cajunrunnerjess said...

Congrats on your 5k on the handstand! And 19.3 miles is pretty awesome too!!!

Ginger Spansel said...

That is a lot of running!!!! My knees would be shot! :)

So good meeting you and congrats on your award!! I got the old lady Grandmasters award - 2nd female though!!

See you soon!!!

Happy Feet 26.2 said...

thanks for the nice comments!

Ginger - who needs miles when you're so FAST! grandmasters - amazing!

Runblondie26 said...

Congrats on the handstand and the 5k! Feels good to shaje the cobwebs off right?

I'd chose a 20 mile long run over a 5k anyday. I struggle with speed too. You managed to cram both into one weekend. Rock on.

Jenn said...

I can only do a handstand in water. I am extremely impressed-ha!

Wow, great week Ginny! Great mileage and some quick miles in there! I attempted an 18 during my Grandma's training the same day that I had run a 5K PR in the morning. I had the same theory that I wanted the 5K to be the priority but I was in marathon training so still had to pump out the 18. Oh yes, I don't remember thinking the last 3 miles of that were very enjoyable-ha!

I will agree with AM. I've tried on the Turbo run shorts and I don't like the sides of them. I really do like the Willpower shorts though. They are longer than the speed shorts and a much more flattering fit than the Turbo shorts IMO.

Keep up the great work. Have fun with Tupelo!!!

lindsay said...

Not even touching the wall! I detect photoshopping... ;) kidding kidding.

Congrats on the AG award!

Johann said...

Nice handstand! Great mileage, keep it going!

Julie said...

Hi Ginny,
Congrats on the 3rd place age win!! You and your 5Ks are doing awesome:) Take care!

mfranks said...


Meg said...

Awesome, happy mileage and look at your tiny little headstanding body! So cute and nice job on your 5k run, you are working SO hard!

Petraruns said...

Wow! That handstand is awesome! And I think your mileage is amazing given that you had a tough week beforehand, raced the day before and had big mileage the week before. Nice work!

mfranks said...

Where have u been?