Monday Miles

Slowest pace of the week:
15:11

Fastest pace of the week:
12:05

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Miles last week:
29.4

Miles in 2016:
679.85

Week 15 Recap

Magic numbers?

Something magical happened during Sunday's EAT – Enhanced Anaerobic Threshold workout. I ran 3.75 miles at paces between 8:12 and 8:44/mile. Yes. Me. I ran that fast. I've never run that fast for that long before. Ever.

So…what the heck is this workout and why so fast?

I'm not sure I have the answers for you yet, since I don't even know what just happened.

The workout called for a ten minute warmup followed by three 2K segments at slowly increasing heart rate zones. I started at 160 and eventually made it up to 180. It sucked! Each of those 1.25 mile segments was progressively harder and it was difficult to keep my brain from telling me to stop. Really, really hard.

I think there were a few factors in my favor though:

1) It was 65˚. I was running outside, under gorgeous blue skies in non-humid air. After six weeks of hot, humid Michigan weather, this felt amazing. I know that air temps had a lot to do with it.

2) The feeling of running "fast." I'm not normally a "fast" runner. I've run a 5K in 26:13 which is a 8:26/mile pace. I remember running that race (I placed 2nd in my age group! Woot-woot!) and thinking how incredibly fast and hard that was.

What this all means, I don't know yet. According to the worksheet from my heart rate coach, my projected marathon race pace is 9:23/mile. That's a finish time of 4:05:51. My brain doesn't compute.

My best "Easy" pace for week fifteen: 13:18 (Because, those miles in the 8's were NOT easy!)

Monday Miles

Found change from Friday's long run!

Slowest pace of the week:
14:58

Fastest pace of the week:
10:52

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Miles last week:
26.9

Miles in 2016:
650.45

Michigan Runner Girl Podcast…and me!

My oldest daughter in my favorite MRG hoodie

I'm a podcast girl from way back. You know…like five years ago or so when "podcast" became a word. Waaay back. ;)

One of my favorite running related podcasts is Michigan Runner Girl by Heather Durocher of MichiganRunnerGirl.com. I've listened to each weekly podcast and enjoyed every last one. She informs MI runner girls (and guys, I'm sure) about great places and races around the state, has interviewed race directors, coaches, nutritionists and more. This week…she interviews me. Twice.

I'm honored to share this journey with Heather and her listeners. Maybe someone will consider heart rate training themselves. Come on in…the water's warm!

Week 14 Recap

Notes for the week:

1. Do you see that number to the left? It's a 10:38 min/mile. This was from a "free" run. Not at a heart rate cap of 140, but it proves that despite 81˚and Michigan humidity, I actually CAN run something speedier than these super slow paces I've been seeing. It makes me really anxious to run in my favorite weather conditions of 45˚ and partly cloudy. (Maybe that autumn weather is just around the corner? I can only hope.)

2. Friday morning I have a 17 mile long run on the books. The way my training plan is given to me, even though it says "17 miles" it also gives me the maximum time limit of 3 hours and 24 minutes. I'm hoping that I can get to 15 miles before my time is up. As of right now the weather is calling for 97% humidity and 70˚ when I hit the road first thing in the morning. I am SO ready for cooler weather!

The numbers: My best "easy" pace the past two weeks was at 13:32. 

Monday miles

Sometimes it's worth it to get up early

Slowest pace of the week
Probably one of the gorgeous hikes with my family in the UP.

Fastest pace of the week

13:32/mile

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Miles last week

21.1

Miles in 2016

623.45

Monday miles

Sometimes it's worth it to get up early

Slowest pace of the week
– Probably one of the gorgeous hikes with my family in the UP.

Fastest pace of the week

13:32/mile

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Miles last week

21.1

Miles in 2016

623.45

Week 13 Recap – Tahqua Trail Run

"Flat Lisa" ready for the race

Notes for the week:

1. I took the week easy, a slight "taper" for Saturday's run. While I didn't run my scheduled long run of 16 miles, I did a few "easy" runs during the week as well as an 8 miler on Tuesday followed by Saturday's 6 at race pace.

2. THE RACE: 

A) First thought…LOVED IT! 

B) The trail was very technical. There wasn't a flat stretch anywhere along the six mile route. Roots, steep climbs, sudden drops. My idea of soaking in the scenery while I raced quickly went out of my head. Instead, eyes on the terrain in front of me the entire time. 

C) So…that "Race Plan" with slowly increasing heart rate zones? Didn't happen. I tried SO HARD the first twenty minutes or so to keep in under the 165bpm, but I felt really good with my heart rate around 170. Plus, with so much climbing for the first mile or so, I would have been at a walk pace if I ran any slower. My average heart rate for the race was 185. And guess what? I felt great! Strong legs, strong heart, strong mind. Not once did my brain tell me to slow down to catch my breath. I did walk up the last two flights of stairs at the climb towards the end, but so did everyone around me. Our poor quads needed a break from the climbing.

D) Making the choice to drop down to the 10K was the right one. After heading back to the campsite with my husband and girls, we swam for an hour or so in the river, then hiked the 5 mile trail from Lower to Upper Falls. If I'd run the 25K, there's no way I could have done that. Family time = more important, for sure.

The numbers: My best "easy" pace the past weeks was at 13:13. My race pace? 13:50 for butt-kicking miles. 9th in my age group (out of 19…my typical "middle of the pack" placing!)  :)

Monday Miles

Beautiful run scenery!

Slowest pace of the week
14:05/mile 

Fastest pace of the week

13:13/mile

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Miles last week

27.3

Miles in 2016

602.35

Race: Tahqua Trail Run

Tomorrow morning I'll be lining up for the Tahqua Trail Run in Paradise, MI.

A few thoughts:
1. I'm excited and looking forward to running along the Tahquamenon river
2. I'm curious to feel what it's like to race with a heart rate plan.
3. It's going to be great to feel a little "speed" under my feet!

Wish me luck!

Week 12 Recap

Notes for the week:

1. Friday we leave for the UP and my 10K at the Tahqua Trail Race. I'd originally signed up for the 25K, but after running 10.5 miles on the North Country Trail last week, realized that tacking on another 4.5 miles, then expecting to hike with my husband and daughters for four days wasn't a good idea. I don't want to be the gimpy mom trying to painfully slog on the trails with her family. So…I changed my entry. Six miles of trails will be perfect!

2. I have a race plan for Saturday's six miles. FIRST. TIME. EVER. The 10k will be split into 2k increments. I'll start off with my HR between 160-165 for the first 2k with it slowly rising to between 180-185 for the last 2k. I'm a little nervous. I ran a half mile or so the other day at 185 to get a feel for it. Although I'm pretty sure this is what it felt like to run "regularly" in the past, after spending three months keeping my heart at a low, happy place, this seems really challenging! But, I can do it!

The numbers: My best "easy" pace the past two weeks was at 13:05. 

Monday miles

10.5 miles on the North Country Trail = happy

Slowest pace of the week
15:29/mile 

Fastest pace of the week

13:20/mile

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Miles last week

26.2

Miles in 2016

575.05