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Ready or Not: October in Review

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SIbbetson

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October 2019 in Review

Total mileage for the month:  376.4 - a monthly mileage PR, barely!

  • Sep. 30-Oct. 6:  88
  • Oct. 7-13:  91.7 - but on the Sunday through Saturday week of Oct. 6-12 I ran 100 for the first time ever!
  • Oct. 14-20:  92.1
  • Oct. 21-27:  80.4
  • Oct. 28-Nov. 3:  projected at 60

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It was too cold for this!

Races:

  • Oct. 5 - Panther Run 5K as a "bonus" race that my coach added at the last minute in 17:52 for first female and my first 5K in the 17s!

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Winter arrived, some days

Workouts:

  • Oct. 2:  10 miles moderate (1 warm up, 1 cool down), which was slated at 5-10% slower than goal marathon pace, or 6:29-6:48.  My coach noted on my schedule that I'd "win" this workout by keeping all of my miles within that range, so I won with 6:35, 6:45, 6:38, 6:46, 6:42, 6:39, 6:41, 6:47, 6:38, 6:33.  My grade-adjusted paces were a little more even, because I ran a rolling route (480 ft of gain).
  • Oct. 5:  After the Panther Run 5K and as part of a 16 mile day, I had a 30 minute progression run, starting at 8:00 and finishing at 6:00.  I set my watch to take half mile splits and aimed to drop 15 seconds off my pace each half mile.  The half mile split paces were: 8:04, 7:30ish (I messed this one up by hitting lap and splitting it into 2), 7:19, 7:02, 6:51, 6:43, 6:34, 6:08, 5:53.  I was happy to feel strong on this; when I saw it on my schedule I wasn't sure I'd be able to do it after the race!  Daniel and Michael ran this with me, which was quite helpful (every other workout I ran this month was solo).
  • Oct. 8: 10 x 1K with 1:00 recovery jog in 3:37, 3:37, 3:34, 3:33, 3:38, 3:39, 3:36, 3:38, 3:35, 3:35 (that is 5:43-5:54 pace), 3.2 warm up plus drills and strides, 2.1 cool down. My coach told me "5:50-5:55 pace and no faster", but 5:50 effort is sure different in 42 degrees than it is in 70 degrees, so I kept having to reel myself in!  It looked like a long workout on paper but it went by quickly.
  • Oct. 12:  During my 24.5 miler I had 10 x 1:00 pick ups to marathon pace-ish at the beginnings of miles 12-21.  My paces were:  6:03, 5:58 (decline), 6:01, 6:28 (incline), 6:17, 6:06, 6:03, 6:17, 6:36 (uphill), 6:17.  I liked doing this in lieu of 24 all easy, because it broke up the run and got my legs turning over, but it was just a light stimulus so didn't leave me any more fatigued than 24 easy pace miles.
  • Oct. 15:  10 x 4:00 at tempo/2:00 at MGP (that's 60 minutes total alternating 5:55/6:15) - I ended up with 10 miles at 6:01 average with 4:00/2:00 split paces of:  5:53, 6:11, 5:55, 6:06, 5:54, 6:04, 5:53, 6:24, 5:54, 6:11, 5:51, 6:12, 5:56, 6:09, 6:02, 6:20, 5:57, 6:24, 5:58, 6:18, 3.2 warm up, 3 cool down.  The workout was technically over 11 seconds before I stopped, but I wanted to run to 10 to see what my 10 mile time was.  I had no idea I was going to be so close to 10 miles in an hour; while I exceeded expectations with my paces, after seeing 6:01 average I wished I'd have run 2 seconds/mile faster! I had a much harder time finding 6:15 pace than 5:55 pace, which is evident in my splits.  I know tempo effort well but marathon pace in training (especially coming off tempo pace) is something I am not good at settling into!  I was pretty excited to run an unofficial 10 mile PR and 15K PR, the hard way (uneven pacing) by myself in the dark.
  • Oct. 22:  12 x 1K with 1:00 recovery jog in 3:37, 3:37, 3:39, 3:40, 3:40, 3:42, 3:44, 3:38, 3:37, 3:39, 3:47, 3:40 (2.1 warm up, 2.5 cool down). My goal was 3:35-3:40, so 9 of the reps were on target and 3 were not, so I'd call it a mediocre day.  It was windy, and at the beginning of the workout it seemed "not that bad" whereas at the end it seemed "terribly windy."  I think hitting the pace early on took more out of me than it would have without the wind, making hitting it later more difficult.  I took 1:00 standing recoveries instead of jogging after reps 7 and 11 to try to get back on pace. 1Ks were easier on Oct. 8!
  • Oct. 26:  10 miles at 6:10, which ended up being 6:02 average via 6:07, 6:02, 6:04, 6:07, 6:04, 6:01, 6:00, 6:04, 6:02, 5:53 (3.2 warm up, 3.6 cool down).  I was a little nervous for this workout, I think since it was my last long run workout before my marathon so I wanted it to go really well.  I kept telling myself that 10 steady at 6:10 shouldn't be an issue since I'd done 10 at 6:01 alternating 5:55/6:15 on Oct. 15 - but in my head 6:10 is still really hard.  Once I got started I felt great, and my pace kept drifting more towards 6:00.  I started the workout in a short sleeve shirt, arm warmers, and gloves (it was 44*, wind chill 38*), but around mile 3 I peeled off my shirt and tossed it in the ditch - also a good skill to practice before race day at a fast pace.  Around mile 6, it started raining!  Cold rain is my least favorite, and luckily it was a light to moderate rain, but the portions running into the wind were pretty cold.  Weather.com had told me the rain that wasn't going to start until after I finished the run - although the day before it had 90% change of rain from 4 a.m. to 6 p.m., so I'm not sure why I trusted it.  When I saw my average pace at mile 9 I really wanted to continue to 13.11 for an unofficial half PR, but I made myself stick to the distance my coach had given me, although I did try for that sub-6:00 final mile.
  • Oct. 29:  6 miles with 5 at MP and 1 hard, full recovery, 4 x 800 at 5K effort with 2:00 recovery in 6:15, 6:14, 6:10, 6:08, 6:18, 5:59 / 2:55, 2:55, 2:53, 2:52 (2.1 warm up, 2.2 cool down).  I felt alright on the marathon pace work, but then my legs did not want to turn over any faster.  I think I could have used another easy day between the Oct. 26 workout and this one, and I mostly accomplished the workout but had to really work for it (and 5K effort was not 5K pace!).  I also walked for a few minutes on my full recovery, and milked the 2:00 jogs for all I could between the 800s.  On my warm up, I'd told Abby that it didn't even matter how this workout went, because my cycle had been solid, and I stand by that, although I wish mile 6 and the 800s had been a little faster and come easier! 
  • Doubles:  Oct. 1, 3, 6, 8, 9, (a tiny 1.1 miler on Oct. 12 in order to hit 100 miles), 14, 17, 21, 25, 27, 31.
  • Strength work:  Weekly totals of 2:36, 1:50, 2:09, 2:25.
  • Yoga:  Weekly totals of 1:20, 1:52, 1:41, 1:37.
  • Favorite workout:  The Oct. 5 Panther Run plus progression and the Oct. 15 workouts really showed me that I'm stronger than I think I am, but Oct. 8 and Oct. 26 exceeded expectations too - so I'll just say I am feeling very blessed this month!

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I said "Vogue" pose & this is what happened

(they are too young to understand!)

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It's the days of sports bra & gloves workouts!

Long Runs:

  • Oct. 5:  16 miles via 3.5 warm up, Panther Run 5K, 30 min. progression run, 5 mile cool down.  This didn't feel like a 16 mile morning since it was so split up!
  • Oct. 12:  24.5 miles (7:42) - The Big One, with some pick ups as described above.  Due to some route miscalculations, I ran a half mile over the scheduled 24, and it was really hard to restrain myself from going to 25!  It was 28 degrees at the start of this run, which was a bit shocking considering I hadn't done any other long runs this season in weather cool enough to even wear a shirt.  Missy and Rebecca ran the first 12 miles of this with me, and then Rebecca was with me off and on for most of the remainder.  I stopped to pee during mile 15 and didn't get my Garmin stopped, so my average pace was a little faster than this, but it was still an easy run - actually the slowest pace I've run a 24 miler at ever in training, but that was by design (it's taken me a week to recover from most 24s in the past, plus this was tons of time on feet).
  • Oct. 19: 22.4 miles (7:44), with heart rate caps of 132 for the first 10 and 140 for the next 10 (then easier final 2). My HR monitor wasn't working so I went by paces that these HRs usually correspond with, with 8:00ish for the first 10 and 7:30ish for the second 10.  Earlier in the week I'd tried to talk my coach into adding a 2 mile fast finish, but she said no, and when I had 2 miles left I was sure glad she'd said no!  I really enjoyed this run, and Missy and Rebecca ran 16 of it with me (I did 3 from my house to our meeting spot and 3 back home after they finished), but around mile 19 I started feeling pretty out of gas. I'd been traveling for work in the 3 days before this run, returning home the evening before, and that always tires me out.  I also didn't fuel very well (just water before, and one scoop of UCAN in water during), which I am sure didn't help.
  • Oct. 26:  16.8 miles, described in workouts above.
  • Favorite long run:  The 22 on Oct. 19, because I had so much fun with my friends during that run!  Missy took 3 videos and several photos of us while running.  She is a good multi-tasker!

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Missy took this of Rebecca & me on Oct. 19

Running highlights/thoughts/randomness:

  • I really enjoyed this podcast with Sarah Hall.  She is my favorite professional runner and I am really pulling for her at the Trials in Atlanta 2020!
  • I got podcast mentions at 1:59 here and 1:38 here.
  • I ran my first ever 100 mile week!
  • The weather was pretty bipolar this month - one morning I'd be in shorts and a sports bra, and the next in tights, long sleeves, gloves, and an ear warmer!  On Halloween morning there were snow flurries.
  • I got 3 new pairs of running shoes that are pink!

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It is so dark even at the end of our runs again...

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Pink power! The New Balance have a bright pink sole.

Life highlights/randomness: 

  • We continued to foster the stray kitten we found last month, which we named Biscuit - she goes to her permanent home on Nov. 2.
  • My cousin Bill visited from Colorado.
  • We took our annual pumpkin patch visit.
  • My birthday fell on a Saturday.
  • Albani went to her first ever school dance - isn't 6th grade too early for these?!
  • Halloween results in excessive amounts of sugar at our house, as per usual.

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Stand off on our deck

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So much cuteness

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Catching throwed rolls at Lambert's

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You have to take visitors from out of state to Lambert's

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Halloween Wars would be impressed

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This was in my hotel room when I was

traveling for work - I was impressed

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Pumpkin patch fun

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Jon is the world's greatest farmer

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We all painted pumpkins

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Foster siblings (I wish Nugget & Bandit

would do this!)

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Bandit

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We love Skip-Bo!

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I can barely handle this cuteness - I just wish

Bandit would participate

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Our church's fall fest

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Gotham City

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Ready for her first school dance

Books:

  • Never Have I Ever by Joshilyn Jackson 
  • Reconstructing Amelia by Kimberly McCreight
  • The Christian Atheist by Craig Groeschel
  • All You Can Ever Know by Nicole Chung
  • This is the Story of a Happy Marriage by Ann Patchett
  • Roar by Stacey Sims

Theme of the month:

Ready or not!  My next 26.2 is right around the corner, and I am ready to run with joy the race set out for me, no matter if it takes me 2:44 or 3:44!

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Best of luck in Indy. Looks like the weather's going to be perfect!

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No one should ever be too young to understand one of Madonna's greatest hits. 

Pulling for you in Indy! Can't wait to see how this race shakes down for you; you've worked so hard!

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On 11/2/2019 at 6:26 AM, Dave said:

Best of luck in Indy. Looks like the weather's going to be perfect!

Ironically, I've spent most of the cycle worried about it being too hot, and now I am worried about it being too cold, bahaha!

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2 hours ago, eliz83 said:

No one should ever be too young to understand one of Madonna's greatest hits. 

Pulling for you in Indy! Can't wait to see how this race shakes down for you; you've worked so hard!

I agree about Vogue!

I've really enjoyed this training cycle, so no matter how Indy goes I'm happy.  🙂

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