Super 5K - Recap

Today was not that day.

A goal 27: anything
B goal 28: anything
C goal don't die

After my stellar performance at the Resolution 5K, and generally feeling good about my running lately, I was pretty sure I could hit in the 27 minute mark for this 5K.  I was incredibly nervous.  Had a good warm up run, although Crutch scared the crap out of me.  

Mile 1: 8:44 I felt really good, really good.

Mile 2: 9:29 And it started falling apart, I started spending energy thinking and not running

Mile 3: 9:39  This was downhill and probably the only thing that saved me was seeing all the WTAC guys on their cooldown.  Perked me up for a few seconds, I couldn't hang on to it.

Mile 0.1: 9:03 And done, damn it  29:02

Really isn't much more to say than "Today was not that day", period.

Today WAS a beautiful sunny day and I got to hang out with lots of running peeps, the club and the girls, really that's what counts right?  That and I didn't die.  

Sincerely,
Beth, still breathing

Photo by Jana Walker - Misery

Photo by Jana Walker - Misery

Weekly Recap: 1/26 - 2/1 update 1/31/15

	Run	Walk	Bike	Notes
26-Jan		2.0	spin	spin / squat / plank
27-Jan				snow shoveling / squat / plank
28-Jan	3.2	2.5		squat / plank
29-Jan	7.1
30-Jan	3.4
31-Jan			15	Trainer  Plank  Squat
1-Feb

Monday -  active rest day!  Managed to get up before the alarm, as to not wake the grouch I share a bed with.  The last thing he said to me was “Tomorrow, don’t say good bye”.  Well ok, sure thing.   Guess it's ok to wake me up at o'dark thirty but not him, so noted.  Harumph...

Called the Y when I got up to make sure there would be a spin bike for me for the 5:30 class.  I had the feeling I was making a bizarre request.

Found the class a wee bit more crowded, like 3 more people, than last week.  There were 10 plus empty bikes. Jeff bounced in, totally awake, some (snarky) comment about getting to experience 'quiet Beth' escaped the big wide awake smile on his face.   Who's actually awake that early?  Not me...  At the end of the day I vaguely recalled having taken a spin class in the a.m.  Guess that's the purpose of exercise first thing?  Especially something as tedious as spin?  Do I really jibber jabber that much?  Hmmm...

With the snow forecast and Joy’s wicked steep and curvy driveway TRX was called off.  I got home from work and took Gizmo out for a walk, knowing that Tuesday it might not happen with snomageddon due to arrive later Monday night and stick around till the wee hours of Wednesday morning. 

Tuesday – shoveling, and more shoveling as Juno dumped 21 inches of snow on us!    

Faith got a group of gal runners together for a squat and plank challenge starting on Monday.  I did my 50 squats while Gizmo checked and replied to pMail on Monday.  Tuesday was far less exciting with 55 while binge watching Sons of Anarchy (nearly through season 3) and ‘working’.  The plow didn't come through till late afternoon so I didn't get in a run.  Oh well.  It happens.  I'm sure this is shameful to you dedicated runners.   Tuesday is speedwork and with Runner Dave and Steve, they are out of the office and I was going to have to muster up a plan on my own.  I skipped it, I’m sure I’ll pay for that at a later point.  Can't say that I missed that torture.  Thoughts of perhaps attempting speed work on the treadmill crossed my mind, that's as far as they made it.

My metal chicken, Whimsey, her buddy the dragon is buried in the snow bank behind her.
Hopefully we'll see Puff before spring!

Wednesday – back to work and brought my regular running shoes and the ones with screws in the bottom. The screw shoes worked well for traction on the packed snow.   Not sure which I like better the screws or the YakTrax.  The screws felt more like running spikes.  I did not wear them inside on the carpet or tile floors, I can’t even imagine how much damage that would cause or if I’d slip and fall.  I had a nice run to the beach and back, determined I needed a few more screws in the shoes and put those in when I got home.

Planking and 60 squats – complete.

I'm at 84 running miles and 47 walking miles.  I think I can eek out 16 running miles (5.3 per day) to get to 100 by the end of the month. Seriously have to plan a bit better or not let myself get lazy like I have been.

Thursday -  Ro is off to Utah to ski and since Jennifer and I missed Tuesday what with the blizzard here in New England,  I recruited Jennifer to run hills after work!  Muwahaaaa.  

Anyhoodles, during work I had a nice 4 mile run, roads nearly completely clear, the sun was out, no wind, it was bliss for January.  70 squats (and checking the schedule this was a rest day - whoops) and 2 0:45 planks.   

In case anyone wants to join in!

The hill we ran is on a road called Blueberry Hill.  Three laps around the neighborhood is three miles.  It was as fun as running hills can be.  Most of the Thursday night crew was running laps around the neighborhood.  I'm sure all the folks that live there were thrilled with the headlamps and the reflective vests!  All in all it was good 33:33 for 3.1 miles and a wicked hill.  I'm pleased. 

Friday – Started out warmer and snowing.  Hmmmm...  Jennifer texted no go on hills icy and icky inland.  Well crap.   I arrived home to find my new Level Renner Beanie in the mail pile.  Be sure and check out this awesome publication on running, and specifically running in New England. Took the beanie out for a spin and it made me run faster.  Yeah, I did take the left out of the house and go down the hill instead of up the hill so that MAY have played a part.  It was a good run, dodging traffic on a Friday night wasn't my best move, had to walk for parts where there was a super thin sidewalk and other people trying to use the same path.  All in all not bad for 3ish miles.

Saturday –  run to meet the 100 for the month?  Not even sure why that should be a goal... 100 is a nice pretty round number.    It is supposed to be wicked cold.  I may be better off getting on the trainer, the 'skewer' arrived.  Guess Dave can't share his?   Jax has made a game of trying to get his ball in the base the front tire sits in.  He manages to get it in there by stomping on the ball then whines till one of us retrieves it for him.  Who's training who here?

The result - I got on the trainer for 50 minutes, did Sufferfest "The Hunted" Breaks down as follows: 6:30 Warm-up /  :30 Attack / 5:00 Tempo / 20:00 Climb / 4:00 Downhill / 4:00 Small Group / 4:00 Inverse Intervals / 4:00 Warm-down = 48 minutes - I was on the trainer for 50 - total of 15. 1 miles ( Totally koudoable per Gazelle - HA!)

It is described as follows:

"You've never really been one for hanging out in the pack. You need – you ARE – the escape artist. You crave the sensation of joy as your freedom is granted and the gap grows. And you fear that sinking feeling of desperation as you try to hold on to the line as the pack chases you down. Hope. Honor. Glory. Featuring officially licensed footage from the 2010 Tour de Suisse and 2010 Tour de Romandie, The Hunted takes you through it all. Can you ride above yourself and ride to victory?"

Three (they rotate at some point, it's not always the same three) come as part of the Strava premium membership.  They are gauged on level of effort and cadence.  I'm sure I slacked on level of effort, however when they  gave a cadence I gave it my damdest to meet that cadence number.   Fun to be riding in a pack and see the routes on the tours.

Felt good to get my heart rate up and sweat.  Dave wondered if I gauged my heart rate, um, no I don't have that field on my Garmin - I probably should put it on there for these indoor sessions?

Sunday – Super 5K

Sincerely, 
Beth, awaken and blathering

Updated 1/31/15

Winter Wonderland 5 Miler - Recap

Faith and I were back and forth about a race at the end of January.  Once she told me it would be on her birthday, oh I'd love to be part.   The Winter Wonderland 5 miler in Milford CT, totally violating the driving longer than running rule from 2013, it is for a special occasion!!

Who knew it was ACTUALLY going to be a Winter Wonderland in Milford CT on Sunday. Fortunately the roads were clear enough, and the sun was out so it wasn't too horrible for racing.

I'm not so sure I'd say I raced, I ran faster than a training run...

The start was Platt Technical School, so a nice warm place to stay till the race started, it has a great feature, a parking lot ice rink!  Not sure if this was special for the race or they always have this feature.  As we all slip slided up to the start line I was really regretting not having 1) gone to the bathroom one more time and 2) warming up.

At the start Faith asked me "What's your 5 mile PR?"  I gave her a blank stare.  Hmmm.. I know I've run a few 5 mile race.  I replied "I have no idea, probably in the 48 minute range".   She assured me she'd get me across the finish line sooner than that.  OK, yeah, I didn't even do a warm up this is going to be interesting.

Mile 1: Faith hung with me for the first mile 9:07, it was downhill, the GAP (Grade Adjusted Pace) tells a more true story 9:30.  Lesson learned:  warm up idiot.

And the gap between Faith and I grew.  Guess you could say I lost faith?  Hmmm...  yeah, really feeling like a dolt for going into this cold, not having any goals, and krikies what kind of competitor are you if you can't rattle off all your distance PRs?

Mile 2:  Ahhh it is flattening out and I can still see Faith, this is good, I can do this.  What was the course profile was it flat?  That would be nice...  9:28  GAP 9:23.

Mile 3:  Wait what?  This isn't flat.  Ok watch the feet of the person in front of you as you see purple coat and crazy tights fly by you and where the hell IS Faith....  10:08 GAP 9:41

Mile 4:  Ohhh what goes up must come down, this doesn't suck too bad.  Close the gap on purple coat and passed crazy tights.  10:01  GAP 9:55

Mile 5:  Bye bye purple coat!  Passed on the PLEASE let this be the last little incline and all down hill to the finish.  Crazy tights caught up with me and I said "GO GIRL" she had some kick and we raced to the end.  She definitely wasn't expecting that, I needed it!  9:38  GAP 9:36  (the last little bit 0.1 was 7:05  GAP 7:27 - felt like a wee little speedwork session)  Found Faith at the finish line!

Final 48:48    24 age group

Pretty cool considering Faith was 45:45

Results here

Oh yeah, you noticed no A B C goals?  Well, um, yeah...  I didn't have any.  Perhaps I'll get my act together for the Belleville Pond 10K in two weeks or the Super 5K next weekend and do a little review of past performance?

Sincerely,
Beth, happy to share a difficult birthday with a friend.