May 7, 2012

Marathon recovery and summer goals

First, don't forget to go here and enter to win some compression socks from Pro Compression. They have two sets (knee and ankle height) to give away to some of you cool people!

Now on to running.

Recovery week: because I spent the whole week whining about the Nashville marathon, I didn't have time to document any of my workouts. The main theme was easy. I did some walking, some BodyFlow, some more walking, some stationary biking, and some reading while I did these activities. I experienced just a little soreness on the Sunday after the marathon, and by Monday, I was fine (thanks, Hanson marathon training), but I knew I needed a mental break because I wanted to put running in a mean headlock and commence with a noogie. By Thursday or Friday, I was starting to get jealous of people running around me on the track, so I knew that running was about to be my frenemy again.

Saturday I went running with a couple of friends, including Mekelle who is planning to run Savannah too. We have been meaning to run together for a while, and I'm so glad we finally did it! Exhibit A: she has an amazing stride. One step to every two of my steps. Exhibit B: she wants to qualify for Boston, which is always on my mind, but having someone standing there saying they are going to do it gives me the guts to declare my devotion to the idea too. Thanks, Mekelle!

After our run, I started to research and contemplate putting more focused work into my training. I need to shave off 11 minutes from my fastest marathon, which included perfect weather and a slightly downhill course. It was 8:38 average pace, and I need 8:13. It doesn't seem like a huge difference, but it might be. Last year, the Savannah weather was perfect with a smidge of warm at the end of the race, so I won't have to worry about a Nashville repeat, but there are some small hills. Nothing crazy. The highest elevation is 62 ft., so you know it can't be too horrible.

Step one in my research was checking out the McMillan running calculator and plugging in the numbers. If I could run a 3:35 marathon, I should be able to pull off about a 22-minute 5K (7:06 pace) and a 45-minute 10K (7:22 pace). So those are my summer goals. I still need to come up with a training plan, but at least I have something specific to shoot for. I knew I wanted to get faster in shorter distances, but now I know just how fast I need to get.

And here is some more info from McMillan on my optimal training speeds for running a 3:35 marathon.


On Saturday, we ran 5.3 miles together, and because I was still in a good mood about running, I went home and did 1.4 miles of hill repeats. My average pace for the full 6.7 miles was 8:45. See the hills at the end? That's literally at my front door. So I step out and start running up and down. This week, I ventured past the first stop sign to the second one. Such a risk taker. Really, I hate crossing that street because cars blaze around the corner all the time, but also I use it as an excuse to not work as hard. No more excuses, party people! I crossed the street, and I think I might do it again one day.


Today on the gym track, I ran 5 miles in 37.25. It felt great, and I tried to push it on the last mile coming in at just over 7 minutes. My average heart rate averaged 158 with a high of 170 (during the last mile), so I feel good about keeping it in The Zone.

I was also wearing my new New Balance 890 shoes that I won from onlineshoes.com and Boring Runner, who just qualified for Boston. While I was bombing Nashville, Boring Runner was killing Eugene. If you take that last phrase out of running context, it sounds like we should be arrested. But back to the shoes, they are so light! I have noticed a theme that after a marathon, I can run my daily runs slightly faster with the same effort, but it could also just be the shoes. Right? Comfortable, light, with lots of air flow. I think I might want these on my feet in Savannah, if I don't wear them out before then.


I got another present in the mail -- this pepper spray that I won from Too Tall Fritz and Personal Savers. When I lived in Russia, mace saved me from a skinhead attack. I sprayed, and the attacker backed off and fell to the ground, which gave us enough time to hail a cab and take off before he got up again. I know some people think these sprays can do more harm to you than good, but after my experience, I believe in their ability to buy you some time to get away from an attacker and get help.


We also had fun this weekend with our first ever drink stand. These kids made $25 in two hours. What the? I'm going to start sending them out every weekend to earn some race entry fees.


And in other weekend news, guess who had to share sweaty soccer socks because they misplaced their 
own?


And guess who made this mess today in less then five minutes? At least they tried to clean it up with those rags, and at least they were trying to eat the eggs. Oh wait, is that good or bad in this scenario? Not wasting food equals good, but raw eggs may equal bad. It's super sad because those were the last of the fresh farm eggs from KY. Serious frowny face right here.


Currently reading Run! That title makes it hard to punctuate a sentence, but I just read that you aren't supposed to add extra punctuation. Good to know! After a few chapters, I'm not dying to finish, but maybe it will draw me in with the next few chapters. Either way, it's a bit of a slow starter for me.


I just finished Girl in a Blue Dress, which was a fast starter but a slow finisher. I kept expecting more plot resolution from the ending, but it didn't happen. More frowns.


I had a trial run with my Old Navy thrift store shorts. Two thumbs up. Comfy and not too pinchy in the waist region. Picture gets two thumbs down for blurry and awkward, and it looks like I might stab someone with my keys. Watch out, fellow track walkers!


What's the scariest running goal you have ever set? Mine just happened in this post. The part where I said I wanted to run a 3:35 marathon. I thought about erasing it so the world wouldn't know my dreams, but I'm too lazy. Too lazy to use the delete key, and just crazy enough to set a goal (the week after my least stellar marathon performance) to qualify for Boston. 

What's your favorite running shoe? 

What are you reading right now?

27 comments:

  1. My running goal scares the bejesus out of me....a 2:42 marathon.

    Favorite running shoes: Nike Pegasus

    Right now I am reading the Aliens Prequel book. Sounds like silly sci-fi but the new film comes out next month so I want to finish it before then :)

    You look so adorable in that last picture by the way! ;) Can't believe your kids earned $25 like that!! Seriously I'd have them do it ALL the time, lol.

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    1. Do you already know which race you're going to go for 2:42? (So awesome by the way!!!) I'm on a mission to find some fast courses with zero chance of heat stroke.

      You need to get you offspring on the lemonade stand business! We may stop working and just let the children handle things.

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  2. My scary racing goal was to qualify. That was accomplished last weekend and now I want to run a sub 3:20 marathon in my October race. Dream big right? -- You should join me as it is a on rails to trails, flat, and in Wisconsin. I know it won't be hot!

    Favorite running shoes are Mizuno Wave Inspire

    I am currently reading three books: Sugar Nation (boring as all get out), Mile Markers, and The Mysterious Benedict Society and the Prisoner's Dilemma(I read most of the books my children read)

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    1. We have The Mysterious Benedict Society in our to-read pile. I also thought it would be a good one to read with the kids, although it is so long we may never finish. Did you guys enjoy it?

      I love that you keep cranking out awesome goals. Which race are you running in October?

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    2. I have read the first book and we listened to the third book in the series. They are long, but engaging and there is nothing offensive in them.

      I am planning on running the Whistlestop Marathon. It is in Ashland, WI.

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  3. I set some lofty goals for myself as well. I was going to run savannah too but I think I opted out this week because of their November temps...still a bit high for me. Looking at an October marathon north of here...very north and flat!!

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    1. Which race? I wonder if it's the same one as Spie (above ^^^). Maybe you guys have the right idea -- push northward.

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    2. no not whistlestop...looking at columbus

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  4. I love your Boston goal. But do agree it is scary once it is in writing. Every once in awhile the dream of getting fast enough to qualify floats around in my head but I try to push it down by telling myself that my qualifying time will come to me if I can just live long enough;). I am reading Born to Run. Very interesting, just wish I could stay awake long enough to read more than two pages before bed. :)

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    1. I loved Born to Run! It was the first time that the idea that running could be fun occurred to me. Oh right, people do this for hours because they feel joy. Not just because they feel forced into it to meet an outside goal (loose weight, etc.).

      Also, if this year's Boston plan fails, I get five extra minutes next year. Woohoo for getting old!

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  5. LOVED this post. MY fave runnign shoes are my Mizuno's. Can't run without them. HOwever I have recently bought a pair od brooks. We'll see how they hold up! LOVE this pace chart. Great help for me! Thanks. I also have a dream to qualify for Boston butnot necessarily in the near near future but that would be awesome!!!!

    xoxoxo Hanna

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  6. yay!!! I love this post! let's run again soon ;)

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  7. Oh my goodness let me tell you my story on how mass saved me and why I dont run in neighborhoods. I took off in December and as I was running up the hill away from the house my son ran out the front door and yelled that I forgot my jacket. I really didnt need or want it but the fact he was so kind I took it. I put it on because I didnt want to carry it because it was so large. I put my hand in the pocket at some point and felt the spray. As I was running back home with my headphones on out of no where came two huge dogs. The bit into my left arm trying to tear into me like fresh meat. I was able to get the spray out of the pocket with my right arm and spray them down. Because that jacket was so thick they didnt break my skin. My son really saved my life!!!! I am a huge believer of bringing spray with you!!!

    Yea for the kids doing so good on their sale.

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    1. Thank you so much for sharing that experience! Thank goodness for your sweet son who knew he needed to help you out! I believe that that was not an accident that he had the idea to bring you that jacket.

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  8. Your scary goal is a speedy marathon, mine is just to finish one period! I signed up for Goofy in 2013 and now I'm terrified! That's the beauty of setting goals though, you get to prove to yourself how much you really CAN accomplish!

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    1. You will feel amazing when you cross the finish line! Every time I run one, I swear it is just like the joy you have when you have a baby, minus the sleepless nights that follow. So many endorphins that you are on top of the world!

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  9. That's a good, hefty goal that I know you can get! It'll be exciting to follow your training.
    The pepper spray wrist thingy is AWESOME. I neeeed one.
    I read that Dean book, it's amazing, I may have to pick it up back up and reread it. Dean is my hero!

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    1. Thanks! I need all the positive e-vibes I can get on this one!

      And that gives me hope that I'll end up loving the Dean book.

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  10. I just finished a book called "Beat the Reaper" and am about to start the sequel, but have no idea what it's called. Next on my list is to finally read "Fifty Shades of Grey!"

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  11. Duh girlfriend, you're going to qualify for Boston, no question! I've been following you for some time and I know that you have it in you.

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  12. Go 3:35! You can do it!! And I love the awesome plan of sending the kids out to earn race entry fees. Genius!

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  13. You are most certainly going to qualify for Boston! I just finished Cane River this week for book club and it was really good but long.

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  14. Hi! Saw this and your post on New Balance 20 Minimus Trail review. I am trying to decide between the 890 and 20 minimus for strictly gym usage - step machine, elliptical, light jogging, weight training. Would you tell me what you would recommend?! I just want your opinion for some insight. Many thanks!

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    1. Man, that's a close one. If I were going to do any jogging at all, I'd choose the 890s, but the minimus are so great for everything else. It really just depends if you want some cushion. If you feel like cushion would be good for step and jogging, I would go for the 890s. I just ordered my second pair yesterday. Roadrunnersports.com has a great deal on the v2, which are the ones pictured in this post. I think they have a newer version out, but I would much rather have the good deal than the new version. Hope that helps!

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