Saturday, October 4, 2008

One Hundred Miles And The Flying Nun

Marathon Plan - Regressive Countdown - Week Nine
09/29/08 - 10/05/08
Week Total: 23.2

One Hundred Miles / One Hundred Sixty Kilometers. That's my total for the month of September... total satisfaction. I had 93 miles on Sun 28th with only two days left to close the month. I had scheduled 5 miles for Tue, what would've given me 98!! so I moved my 7 miles tempo from Thu to Tue to break my goal of 100 miles.

I spent my week in our Nation's Capital which was a crazy week of work. And because it is probable that I don't return to DC as part of this project team, I spent several nights having mojitos and "mangoritas"...with people I am going to miss, so I skipped my Thursday run...

On Saturday, back at home, I had my regular scheduled long run: beginners call for 12 miles / advanced for 18 miles, so my goal was 15 miles. The day started with a wind advisory in effect until 9 pm. So there I go, to have a battle with sustained winds of 30 to 39 mph and gusty crosswinds of 45 to 57 mph due to
a vigorous trough of low pressure affecting Western Washington.

It was crazy. I really felt in every step that I was about to take off and be like The Flying Nun.
When I was not totally running against the wind I was fighting with gusty crosswinds. In addition the winds snapped lots of tree branches, and I was waiting for a branch to fall on my head.

I ran 16.2 miles following the same strategy that I followed last week for my half marathon distance. It did work fine, but I assume that because of the winds I couldn't match the splits. At 13.1 I already had 6 minutes more than last week. However, I ran today at a pace of 11:33 - 29 minutes faster than the same distance ran three weeks ago by Lake Washington at a pace 0f 13:20. Thanks again Petra!!!!!!!

If I only could keep this pace for the marathon I could run it in five hours... but ten more miles is no Country Club. Or is it?

This week splits - Past week's in parenthesis:

Mile 1 - 10:18 (10:19)
Mile 2 - 10:42 (10.11)
Mile 3 - 11:54 (10:42) - (I felt my legs like if they were two iron tubes)
Mile 4 - 11:24 (10:50)
Mile 5 - 11:50 (11:07) (Between 4 & 5 there is a very steep hill)
Mile 6 - 11:11 (11:09) (My legs felt good at this point)
Mile 7.1 - 11:36 (11:08)
Mile 8.1 - 12:59 (13.25) (Stop by my car to pick a bottle of water, but didn't waste as much time as last week. I decided today not to run with the fuel belt, I wanted to be light)
Mile 9.1 - 11:26 (10:56)
Mile 10.1 - 12:02 (11:32) (Totally going against 35mph wind)
Mile 11.1 - 11:52 (11:36)
Mile 12.1 - 12:09 (11:52) (Between 11 & 12 the same very steep hill)
Mile 13.1 - 11:20 (09:56) (As it was not my last mile I didn't sprint, however I started to accelerate)
Mile 14.1 - 12:13
Mile 15.2 - 13:20 (Another stop by my car for another bottle of water and an English muffin, I was starving)
Mile 16.2 - 10:44 (Sprinted the last mile, but I had to push really hard against the wind)

Average pace: 11:33... This is an improvement of 1.47 min per mile for the same distance ran 3 weeks ago - 29 minutes saved, and with a horrible WIND!!!


MarathonChris said...

I bet you could keep this pace for the marathon! I have found that I have a lot more in the "tank" than I think. And if you keep your training up at this pace for your long runs, you will certainly succeed for your race!!

Way to go!

Road Warrior said...

Thanks for the comment on my blog, Lizzie. You are more than welcome to run a virtual 8 or more with me that weekend. I'm keeping track of the miles whether they're done in person or not.

Happy running!

CewTwo said...

Hi Lizzie!

Great blog! It does prove the reason for training! It is especially nice when you can quantify! With a marathon on November 30, you'll soon find out more and more.

Training for a marathon is a real discipline. It sounds like you are doing great! I am hoping to finish my marathon at about 5:30. It is my first and I trined for that result.

There is a great article in Runner's World (last month) that discussed training the brain for the endurance as well as the physical!

The way all of us report our hours is to do exactly as you did! Just post them in a comment.

I'll update the date of your marathon and your miles no later than Monday!

Thanks for joining up with us!

Anonymous said...

Sounds like a five hour marathon is definitely doable. Congratulations on the 100 mile month.

Petraruns said...

Lizzie Lee I think you could you know? If you can run that pace in training you can definitely do it in a race. I am just beyond thrilled that the strategy is working for you - will think of you this morning as I set of for my Hail to Thee Lizzie Lee 8 miler in the pouring rain!

And look for me on Facebook as Petra Duguid - what's your account?

ShirleyPerly said...

Incredible improvement! And who knows how much faster you may have gone without that crazy wind? Great job. If you continue to run faster in training, you'll no doubt run faster races too.

Oh, and BTW, just posting your miles in the comments of the Running Mates blog is how we post miles. CewTwo (Charlie) will put them on the chart.

Drusy said...

How cool that you're marathon training with your daughter! I ran a 10k with my daughter last weekend and hope my son will join me in the WWH next weekend, but neither of them has the commitment to train for a marathon just now. Perhaps someday!

Susan said...

Wow, LL! Congratulations! That's awesome.

IrishBlue said...

I agree with Chris. You could keep this pace, I know you could!!

Nice work and in the wind. I hate wind.

Backofpack said...

Nicely done Lizzie!

In response to your comment:
1)Have a husband who runs as much or more than you do.
2)Give up all home maintenance.
3)Spend lots of money travelling to races.
4)Make running and your running friends into your entire social life.
5)Forget training - run one or two long races a month instead.
6)Schedule time with non-running friends and family around your races.
7)If you can't schedule around races, then look for a race where ever you go.
8)Enjoy every single minute of it!

TinaGirl said...

I can't believe it was SUNNY in Seattle! My sis is down at Ft. Lewis and said it was COLD, COLD, COLD today and glad it didn't rain because it would have been snow!

It wasn't too cold today, just mostly a COLD wind, and I hate wind.

Your times for this post were great! Did I miss it? What marathon are you training for?
I've been thinking about doing the Seattle Rock 'n' Roll next year but its at a pretty bad time (my 10 year anniversary) so I'm not sure how to swing that.

Thanks for the story, looked like cat scratches? OUCH! I'm loving my Body Glide right now. ITS MY FREAKIN' NEW BEST FRIEND!