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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 5Kas 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 5Kand 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 Runplus 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 podcastwith 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 hereand 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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