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SIbbetson

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  1. SIbbetson

    Jumpin' January

    I would love to get together! I'll be there Friday through Wednesday.
  2. SIbbetson

    Jumpin' January

    January 2022 in review! Total mileage for the month: 407.4 Dec. 27-Jan. 2: 92.9 Jan. 3-9: 94.6 Jan. 10-16: 80.2 Jan. 17-23: 97.2 Jan. 24-30: 101.1 Jan. 31-Feb. 6: projected at 100 rabbitELITE + Boston! #jumpingjanuary Races: None this month, but stay tuned for February racing! Wind chill of -8* & still this group run turn-out! I think it was *just* -2 for this one, but just David & I ran Workouts: Jan. 4: 8 x 800 m in 3:00, 2:58, 3:00, 3:00, 3:01, 3:00, 3:04, 3:05 with 400 m recoveries within a 12 mile run. My goal time was 3:00 or under, but I couldn't quite hang onto it at the end. I never run as fast when it's below 20 degrees (it was 16), and the wind didn't help, but it is also possible my mileage was a bit too high a little too soon in this speed meso-cycle. I'm sad this is the first workout chronologically, because it was my worst workout of the month. Jan. 8: Long run workout of 11 easy, 4 progression (6:43, 6:35, 6:27, 6:30 up a hill), 3 easy. I planned to finish the entire run with the 4 mile progression (i.e., 14 easy + 4 progression), but I had 2 friends who were running 15 miles and were up for the progression as well, so I did it a little earlier then finished up with a cool down. My goal was 6:50, 6:40, 6:30, 6:20 for the progression, so I was close. On the final mile I was averaging 6:20 exactly before I hit the half mile hill, so I'm elevation-grading that one to 6:20 and calling it beneficial for Boston hills! Jan. 12: The Michigan workout, but all on the road. I LOVED this one, and it was really nice out at 38 degrees and virtually no wind. It really reminded me of how much better I run when it's not under 20 degrees (this was one of two workouts this month which it was over 20 degrees for). The workout was 1 mile at 10k effort in 5:54, 1 mile at tempo effort in 6:05, 0.75 at 10k effort at 5:59, 1 mile tempo at tempo effort in 6:01, 0.5 at 5k effort at 5:38, 1 mile at tempo effort in 6:02, 0.25 faster than 5k at 5:28 - with 3:00 jogs after the 5k-10k pace work and 2:00 jogs after the tempo work. The 10k and 5k efforts made the tempos feel slow, and I just felt super strong throughout the workout. I finished feeling like I could do the whole thing again, which was an amazing feeling (and not common!). This workout reminded me that I am more fit than my 15 degree workout times show. Jan. 15: 10 x 0:30 hill sprints during a 10 mile run, just whenever we came to a decent hill. It was snowing during this run, and some roads were clear while others were slick, so paces were even more meaningless than usual and I just ran "hard". Casey was the only other person who braved the weather with me, and I was sure thankful she did! Jan. 19: 3 x (2 mile rolling hill tempo, 1:00 hard, 0:30 harder, 0:15 hardest) with 1:30 recoveries between each section. The first mile of each tempo was the easier direction on FR 209 with a tailwind, the second mile was the harder direction with a headwind (it's a 1 mile road that we love for 2 mile repeats). My tempo splits were 6:04, 6:22, 6:10, 6:28, 6:09, 6:13. My paces on the harder portions of the workout ranged from 5:06-5:35, though I like to think I ran the 15 seconds faster than that but Garmin isn't very accurate on intervals that short. I've run FR 209 enough to know that I generally average ~10 seconds/mile slower than I do on the flat workout loop, which was where I ran the Jan. 12 workout. Spencer and Casey ran 2 sets of the workout with me, and as always it was better together! I enjoyed the workout and thought it was a success. Because the powerful north wind was bringing in plummeting temperatures and sleet, ice, and snow, I ran a 7 mile cool down in lieu of an afternoon double, and that was a bit of a challenge. Jan. 22: 15 x 0:45 pick ups within a hilly 20 mile run, at the beginning of each mile starting at 5. The pace goal was 6:00ish and they were all right around there except a couple that were on decline and therefore faster. I love doing pick ups like this within an easy long run, because it doesn't make it any harder but I think it makes my form better and keeps me out of that easy run slog. The run had ~1100 ft of elevation gain. Jan. 25: Mixed system workout of 4 x 300 m at 5k effort with 100 m jog/1:00 recovery (3:00 jog from the track to the road after #4), 4 miles at threshold effort, jog to hill, 4 x 0:30 hill reps at hard. I didn't look at my 300 m times until after the workout and was pretty impressed with my consistency - they were all 1:01 (which is probably more like my 1 mile pace, lol). My threshold miles were 6:10, 6:10, 6:07, 6:01, and I felt really strong on them. It was 17 degrees/feels like 5 degrees for this workout so I was pleasantly surprised with my times. I expected my tempo pace would be more like 6:20 in that cold, so even though on paper this workout is fine, I thought it was excellent based on the weather. Jan. 29: 18 miles alternating ME/ME+1:00 each mile, after a 2 mile warm up. My splits were: (7:47, 7:50 for the warm up), 6:33, 7:18, 6:27, 7:28, 6:36, 7:28, 6:24, 7:26, 6:22, 7:21, 6:34, 7:21, 6:26, 7:18, 6:39, 7:25, 6:34, 7:28 - average of 6:30/7:24. We ran a route with ~800 ft of elevation gain, and it seemed like every faster mile was uphill! I hoped I could work down to 6:10-6:15, but instead I had to fight to keep it in the 6:30s toward the end. It was 15 degrees/feels like 5 degrees, the hills were harder on me than I planned for, I missed most of my nutrition because we changed route plans mid-run and didn't go back by the cars, and I was in a 101 mile week. I can do an easy 20 fine without any calories during the run, but I need a lot more when running faster and the one 70-calorie gel I had in my pocket was not sufficient! I figure I probably got great training adaptations from all of these factors, but my splits weren't as confidence-boosting as I'd have liked. But I also reminded myself that earlier the same week I'd expected to be ~15 seconds slow on my tempo, so I should be okay with this being 15 seconds slower than GMP. Strides: In addition to the 4-6 x strides I typically do twice a week, I started doing 2 x strides after almost every run beginning on Jan. 9. This inspiration came from listening to the Marcus and Magness podcast! Two strides is nothing from an exertion perspective, but it gives me more neuromuscular practice with faster running and puts a little pop in my legs. Doubles: Jan. 3, 4, 5, 8, 10, 12, 16, 17, 18, 21, 24, 25, 26, 30, 31. Favorite workout: The Michigan on Jan. 12 - but I also really enjoyed the Jan. 19 and 25 workouts! #jumpingjanuary UCAN fueling for Abby's Houston Marathon #jumpingjanuary Post-20 miler jumps, which Colin (back) clearly loves Long Runs: Jan. 1: 12 miles (7:53) with some of my favorite people in my least favorite weather (38* and rainy). We rain-delayed this group run several times and ended up going at noon, when it was exponentially better than most of the morning (light rain vs. monsoon pouring). I did my longer long run of the weekend a day early on Dec. 31 since I was off work and on that schedule from the previous week with Christmas. Jan. 8: 18.1 miles (7:35) with a short progression, described above. It was terribly windy for this run, but we ran 7.5 miles into it first, so the second half was nice! Jan. 9: 13.4 miles (8:10) that felt great, although I again could have done without the powerful cold wind. Jan. 14: 16.1 miles (7:45) a day early due to an impending winter storm. I'll run 16 miles on snow if I have to, but it was definitely easier to run this a day early and I felt great. Casey and Spencer joined, and I made it to work by 8:05 a.m. (e.g., I was only 5 minutes late, which I think is impressive for a 16 mile morning, and my first appointment was at 8:30 a.m. so it was fine)! Jan. 15: 10 miles (8:03) in the snow! There was enough to make me thankful we ran 16 a day early and had a cut back week on the second day long run [really I don't count this as a long run, but I included it here for consistency]. Jan. 19: 16.5 miles (workout described above), because instead of doubling this day I ran all of my mileage in the morning, due to incoming winter weather. When it was sleeting/icing/snowing in the afternoon I had no regrets, though I did have to take a gel to make it through my 7 mile cool down! Jan. 22: 20.2 miles (7:37), with light pick-ups as described above. Colin also ran 20, and Casey and Spencer did 18. The run really flew by and felt great! I always love the first 20 of a training cycle. Jan. 23: 10.4 (8:25) on hills and trails. My schedule got a bit rearranged due to winter weather, so I ran 10 this day instead of the originally planned 13. I'd already done 2 long runs this week and my next workout was planned for Jan. 25 (also slightly screwed up due to weather). Jan. 29: 20 miles (7:03), with a workout described above. This was a tough but beneficial one! Jan. 30: 14.1 miles (8:07). I felt pretty good on this one considering the previous day's work. Then I doubled with 4 later in the day, for one of our biggest 50k training weekends! Favorite long run: Both of the 20s were awesome, but if pressed to chose I'll go with Jan. 22 since Jan. 29 was more painful. #jumpingjanuary Snow run 1 of ?? Another snow run Running Highlights: I was selected to be on the women's professional start of the Boston Marathon in April! I received this news on December 16, but race organizers asked us to keep it confidential until the race announced the pro field on January 12. It's been hard to do because I've been bursting with excitement about it since I found out! Applying required a 2:48 for masters women, but whether or not you actually got on the pro start depended on what times the other women who applied had. Lucky for me, my 2:46:08 was the last master's time they let in - i.e., I am seeded last in the pro field, which is obviously also extremely intimidating! My entire reason for registering for Boston was because I had the time to potentially be on the pro start - Boston has always been a "someday" thing for me, but having the time for this lit a fire under me to try for 2022. I'm glad after all my failed Trials qualifying attempts in 2017-2020, I qualified for something exclusive! And now when people ask, "Have you run Boston?" (the most common question when someone learns that I run marathons), I can say, "Yes, actually I was on the Boston pro start". When I was trying to qualify for the Olympic Trials, I realized that Boston has more cred with non-runners than the Trials; many non-runners asked me, "But have you qualified for Boston?" when they learned I was trying to OTQ. Watch for me on TV in the back of the pro start on April 18! "Spectating" (via the live stream and live tracking) the Houston Marathon! How about those American records by Sara Hall (half) and Keira D'Amato (full)?! LOVED seeing those performances. My running buddy Abby also participated, and while she didn't have the day she hoped for, she checked another marathon off the list and the training cycle will help her in the future. I had a dream about the race about 10 days before it, and shared the dream on Instagram, which Keira D'Amato re-shared (screenshot below)! I was inducted into the Ozark Mountain Ridge Runners Hall of Fame on January 29. I'm going to do a separate post with more details on this! Someone has to be last! Seems like a fluke that I made it in but I'm not complaining I felt pretty psychic Life Highlights: My parents visited us for the weekend of January 29-30, which was nice. OMRR Banquet Books: This Is the Night Our House Will Catch Fire by Nick Flynn Unthinkable by Brad Parks Good Riddance by Elinor Lipman Lady Clementine by Marie Benedict Apples Never Fall by Liana Moriaty Nancy Clark's Sports Nutrition Guidebook by Nancy Clark The Devil Wears Black by L.J. Shen Win at All Costs: Inside Nike Running and Its Culture of Deception by Matt Hart Say Nothing by Brad Parks The Cat Who Saved Books by Sosuke Natsukawa Bewilderment by Richard Powers The Science of Running by Steve Magness The Night She Disappeared by Lisa Jewell Theme for the month: Intimidating yet exciting! #jumpingjanuary on a cold morning Boston bound buddies If you look really hard, you can figure out who was most excited about this post-20 mile jumping!
  3. I realized that I forgot to post my December recap and 2021 recap on here! December is linked in this post, so I'll leave it at that. Happy New Year to all, 22 days late! The quick stats: Miles run: 4168.2 Races run: 14 Race overall female podiums: 14 Race overall female wins: 7 (1 overall person win) PRs: 50k, with 3:34:41 in my debut 20k, with 1:19:41, though that's slower than my PR marathon pace Yearly mileage, with 4168.2 Monthly mileage, with 428.2 Weekly mileage, with 106.0 Records: 4th fastest overall female 50k time in North America in 2021 Missouri state road racing record for overall female 50k Frisco 50k female course record Oklahoma state road racing record for female masters and female age 40-44 half marathon Missouri state road racing record for marathon female age 41 Missouri state road racing record for 20k female age 40 Milwaukee Lakefront Marathon masters record (2021 was the 40th year for the race) Hospital Hill Half Marathon course record (2021 was the first year for a new course though, so I got this by nature of winning the race, not by really running a record) Injuries: 0 Smiles in my first 50k The overall impression: 2021 was a good year! While I didn't have any break-through times, I consistently ran well throughout the year in races and workouts. I really found my stride with masters running and enjoyed the new opportunities it brought. I can almost say I'm undefeated in the masters division, with the one exception being the 10,000 m at USATF masters track nationals (so, I am undefeated on the road!). Most importantly, I had zero injuries, issues, or significant illnesses! I had a lot of fun chasing records, some of which I didn't even know I was chasing (I didn't know about the 50k North American list, the Oklahoma masters half record, or the Milwaukee Marathon masters record until after those races - nor Hospital Hill, but that really doesn't count). I also had a lot of fun doing races that I've avoided in the past. Most races I ran this year are races I wouldn't have run in 2017-2020 because they aren't fast courses or generally in good weather. I didn't have any good weather + fast course combinations this year, which may also be why I didn't have any break-through race times - or at least that sounds like a good rationale. I had a few great weather + mediocre course situations (Frisco, Tobacco Road, Bass Pro), two of which went well and the third which I was a tad overcooked for. I think my best performance of the year was the Tobacco Road Marathon; though not a PR, I ran a 2:48 on gravel in a race with around 900 ft of elevation gain and I paced pretty brilliantly, including the fastest final mile of any marathon I've ever run (6:07, as the first 2.5 and last 2.5 miles were on the road). I think if I'd been on a flat paved course that day I'd have seen a PR, but as it was I was happier with this race than any of the other 2:4Xs I've run in the past few years. It was liberating to feel like I ran a really good marathon instead of feeling like my time just wasn't good enough (re: 2:45). I was also pleased with my 50k debut, though the final 4 miles weren't what I wanted and I know I can do better! The Milwaukee Marathon, while a poorly paced race, was also one that I'm proud of in retrospect because my performance in the weather conditions we had was pretty solid - just significantly slower than I'd have run in 40 degrees. The only race I was purely disappointed in this year was the masters national 10,000 m, but I walked away knowing that I should never again run a track race in 90 degrees! #themoreyouknow My other big running-related highlights for the year were being selected to join the rabbitELITE team and Team UCAN. Nike is also supporting me with some great shoes for marathon training through 2024. I've applied for several elite teams and programs over the years, and it's been exciting to find some good fits and to represent brands that I love! I wrote a recent article for rabbit chatter here. I am heavily involved with my local running group, Miles from Mentor. We have group runs every day, and I coach many of the regulars so I coordinate our workouts as much as possible given our varied race schedules and goals. One of my athletes took her marathon PR from a high 2:57 to a mid-2:53 and ran two marathons off of one cycle for the first time this year. Another ran a 4 minute PR at Chicago in the terrible heat (she was ready for about a 15 minute PR). Another improved his half PR from 1:19 to 1:15 - to think, I recruited him to join our group because he was about my same pace before I started coaching him, hah! Another of my athletes broke my 8k course record at Frisco and had a speedy half debut. I have one running Houston in January 2022, ready for her first sub-3. I really enjoy coaching, and seeing my friends succeed was more exciting than anything I did this year. When I retire from my full-time gig I'd love to do more official coaching, but currently I'm a volunteer, though I love when I get treats like brunch or UCAN from my athletes! I have big goals for 2022, but the most important is to maintain my zero injury streak so I can continue doing what I love every day! Admittedly I did the math on what it would take to exceed 5000 miles for the year (average of 96.2/week), and it wouldn't be smart for me to do that yet, but maybe in a couple of years... From the rabbit elite website You can read my race reaps for 2021 here: 2/6/21 - Cabin Fever Reliever 20K 3/13/21 - Running of the Squirrels 5K 3/27/21 - T-Town Half Marathon 4/17/21 - Clinton Historic Half Marathon 4/24/21 - Frisco Railroad Run 50K 5/15/21 - Tobacco Road Marathon 6/5/21 - Hospital Hill Half Marathon 7/3/21 - 3.1 on the 3rd 7/24/21 - USATF Masters Outdoor National Championship 10,000 m 8/28/21 - Rock the Parkway Half Marathon 9/13/21 - Plaza 10K 10/3/21 - Milwaukee Lakefront Marathon 10/17/21 - Garmin Kansas City Half Marathon 11/7/21 - Bass Pro Marathon You can read my 2021 monthly recaps here: January February March April May June July August September October November December You can read my past yearly recaps here: 2020 2019 2018 2017 2016 2015
  4. SIbbetson

    Comeback 2022 - week 3

    I've read Educated and definitely didn't see that as the norm in your religion. Keep on keepin' on, Dave!
  5. Goal: don't get last in the pro field, which will be a tall task! Thank you for the shout out.
  6. SIbbetson

    Nothing yet.

    The strength work is going to fix it with consistency over time!
  7. SIbbetson

    No Nonsense November

    November 2021 in review! Total mileage for the month: 256.2 Nov. 1-7: 75.3 Nov. 8-14: 18.4 (I took 5 days off without an injury, believe it or not!) Nov. 15-21: 66.3 Nov. 22-28: 72.6 Nov. 29-Dec. 5: projected at 76 Meeting Des Linden Races: Nov. 7: Bass Pro Marathon in 2:54:26 for 2nd overall female and a new Missouri state marathon record for age 41. I was happy with this based on how I felt going into the race, though it was not really what I wanted. Workouts: Nov. 2: 3 mile tempo (6:09, 6:17, 5:58) on rolling hills (3 warm up, 3 cool down). I tried to notch onto half marathon effort for this one, and was pleasantly surprised to go sub-6 for the final mile, especially because it felt so good. I felt terrible on my last little workout before Milwaukee so it was nice to not repeat that! Nov. 30: 6 miles alternating paces every 0.5 (14.8 miles total on the morning). I paced Abby's wave tempo for a rust-buster workout. My confidence was super low going into this; I was worried I wouldn't be able to do her workout with goal paces of 6:30/7:10. After getting her out too fast (i.e., I'm a crap pacer when I haven't worked out for a month), I was pleasantly surprised with how good those paces felt and I moved to the outside of the loop while she ran the tangents, so I could run a little faster but still help her. About halfway through I decided that I wanted to feel out my own wave tempo paces for the final 2 miles, and since David was running with Abby I felt okay about going ahead at the end. My paces each half-ish mile (I took manual splits so most were not exactly 0.50) were 6:11, 6:58, 6:29, 6:59, 6:31, 7:00, 6:34, 7:03, 5:50, 6:34, 5:53, 6:25, giving me 6.25 miles at 6:31 pace for the whole thing. Since I wasn't even sure I could run 6:30 pace for a half mile before this workout, I was really happy with how it turned out, particularly the sub-6 pushes at the end. This was a great illustration of happiness being reality minus expectations, because this is probably one of my slower workouts of the past several years, but I was absolutely thrilled with it because I expected 6:30 pace to feel like a sprint and it felt like marathon pace. Strides: Nov. 1, 5, 6, 15, 18, 22, 25, 29. Doubles: Nov. 1, 2, 13, 18. #nocluenovember Long Runs: Nov. 7: The Marathon, and 27.7 miles total. Nov. 21: 13 miles (7:41), followed by Rebecca's birthday celebration in the parking lot! Nov. 28: 16.1 easy (7:51), helping Abby to 21 miles as part of her Houston Marathon training. Ten on Thanksgiving Running Highlights: I set a new PR for the most days I've ever taken off running when not injured or super sick, at 5 days after Bass Pro. The only one I actually wanted to take off was day 1, but I haven't taken any real breaks in 2021, and with running a 50k and 3 marathons (plus 6 other long races), I knew at some point I needed to fully recover before I can rebuild stronger. Now that I'm on the other side I can say it was a good idea, but I wasn't in the best mood for those 5 days! I saw Des Linden at Missouri S&T in Rolla with my running group! We did a fun run (the reason for my Nov. 13 double), participated in a VIP meet-and-greet (thanks to Casey knowing the XC coach), and listed to an inspirational speech. 50k training started November 29, 16 weeks out! Des Linden run Rebecca's birthday parking lot party post-run I saved this years ago & it is still true - also applies to the 50k, I know I have a faster one in me in March 🙂 Life Highlights: We spent Thanksgiving with my parents and Jon's parents, and cut our Christmas tree on the Ibbetson farm the following day. Albani made a pie from scratch while I was at work the day before Thanksgiving! She did not get this skill from me. Thanksgiving Thanksgiving Books: Genius the Game by Leopoldo Gout The Four Winds by Kristin Hannah The Light of Luna Park by Addison Armstrong Golden Girl by Elin Hilderbrand The End of Something Like That by Ann Dee Ellis The Country Girls by Edna O'Brien Beautiful World, Where Are You? by Sally Rooney Musical Chairs by Amy Poeppel Send for Me by Lauran Fox The Woman in the Purple Skirt by Natsuko Imamura Themes for the month: The heights of our joy are measured by the depths of our gratitude. Be thankful for what you have and you end up having more.
  8. It was a great workout then! That's 26 minutes at 5k pace!!
  9. SIbbetson

    Who do I blame now?

    I haven't read any of those books!
  10. Thank you! And it's all relative - push hard and you are successful in a fartlek!
  11. October 2021 in review! Total mileage for the month: 347.1 Sep. 27-Oct. 3: 70.0 Oct. 4-10: 50.5 Oct. 11-17: 90.1 Oct. 18-24: 95.4 Oct. 25-31: 72.9 Tracking/cheering for our Chicago Marathon friends post Sunday run Races: Oct. 3: Milwaukee Lakefront Marathon in 2:53:46 for a masters course record, 3rd overall female, 1st masters female, RRCA masters state champion, and overall happiness with everything except the weather. Oct. 16: Garmin Kansas City Half Marathon in 1:24:06 for 2nd overall female/1st masters female on the hilliest half course I've ever run. Lack of daylight is back in full force Workouts: Oct. 12: Fartlek of 4 x 3:00 on/1:30 off/2:00 on/1:00 off/1:00 on/0:30 off. My on paces were 5:36, 5:50, 5:23, 6:03, 6:02, 5:44, 5:58, 5:49, 5:59, 5:50, 6:03, 5:23 in that order. Though this was an effort-based workout, you didn't think I could go without looking at my splits, did you? I don't always workout 8 days post-marathon, and when I do I don't usually feel as good as I did on this one, so I considered it a huge success. Rebecca ran the first half of the workout with me, which of course helped (see also, why I ran the first 3:00 at 5:36 pace), and it was 46 degrees with no wind, which of course REALLY helped! Oct. 20: Mixed system workout of 4 x 1:00 on/1:00 off, 3:00 jog, 4 mile tempo on rolling hills, jog to hill, 4 x 0:30 hill sprints. My 1:00s on at faster than 5k effort were 5:33, 5:43, 5:35, 5:38, my tempo miles were 6:12, 6:12, 6:20, 6:08, and my hill sprints were 5:34, 5:32, 5:27, 5:22. I was feeling the Kansas City Half in my legs on the hills, even with pushing this workout back a day because I didn't feel recovered enough to do it Oct. 19 as originally planned, but it went well enough considering. Oct. 24: 18 miles via 3 easy, 2 tempo (6:21, 6:17), 8 easy, 2 tempo (6:35, 6:34), 3 easy. This workout also got pushed back one day, due to thunderstorms from about 2 a.m. until 4 p.m. on October 23 (I did get a run in the morning of Oct. 23, mostly between storms, but there wasn't actually time for 9 miles let alone 18). I thought it might be a good thing to have an extra easy day between workouts, but this did not go as I'd have liked. I felt like I was running on empty from the start of the first tempo, and it did not get any better, hah. I again blamed the Kansas City half - although a friend pointed out that summer returned for this run (it was around 68 degrees with 100% humidity), so that was likely also a factor. Oct. 27: Fartlek of 2:00/1:30/1:00 (equal duration recoveries) for 6 miles - push paces were 5:35-6:09 and pace for ons and offs together was 6:37 (3.5 warm up, 3 cool down). This wasn't the marathon-specific workout I had originally planned for this day, but after how I felt in my previous 2 workouts I thought this was what I needed. It was extremely windy, which confirmed to me that and effort-based workout was a winner, and it went well enough. Oct. 30: 2 miles at marathon pace-ish on the tail end of a 12 miler turned 13.5 miler in 6:31, 6:25. We ran the Bass Pro half marathon course, which is also half of the Bass Pro marathon course (miles 1-10ish then 24ish to the end) Strides: Oct. 2, 8, 11, 15, 19, 22, 26, 29. Doubles: Oct. 11, 12, 14, 17, 18, 20, 21, 23, 26, 27. Gloves + short sleeves = perfect workout weather! Long Runs: Oct. 3: The Marathon. Oct. 9: 14.1 miles (7:55), easy aside from 10 x 0:30 pick ups (5:41-6:01) at about the beginning of each mile from 3-12. This was the first day following Milwaukee Lakefront that I felt like I could run a normal amount, which worked out nicely because I hoped to get in 12 miles. It will surprise no one that I got in 14, hah! I then did 11 on Oct. 10. Oct. 16: 20.2 miles, including the Garmin Kansas City Marathon with about 3 miles warm up and 4 cool down. I wanted to get in 20 this day, and figured if I felt great I'd do 22. The hills in the race really took it out of me so 20 it was! Oct. 24: 18.1 miles (7:41) described in workouts above. Casey had to pull me along on this one! Oct. 30: 13.5 miles (7:34) on the Bass Pro Half Marathon course, plus one wrong turn and back to our cars from the finish. I ran with Casey and threw in 2 fast miles towards the end. Oct. 23 monsoon run Running Highlights: I recovered well from my marathon, which I'm thankful for. A couple of my coaching athletes ran marathons at Chicago and Prairie Fire, and though the weather conditions didn't allow them to completely show their fitness, Elise still PRed in Chicago and I expect Colin will be notching a huge PR in the Bass Pro half next weekend. Hoppy Halloween! Life Highlights: My birthday on October 26 began with predawn buttercream, because my running buddies are awesome! Overall it was a normal (work, teaching class, 2 runs, relaxing at home), but good day, reminding me of how many amazing people I have in my life. 8th grade Best way to start the day! Books: First Comes Love by Emily Giffin The Book Woman of Troublesome Creek by Kim Michele Richardson One Thousand Gifts: A Dare to Live Fully Right Where You Are by Ann Voskamp Malibu Rising by Taylor Jenkins Reid Troublemaker by Linday Howard Vortex by Catherine Coulter The Hating Game by Sally Thorne Lethal by Sandra Brown Theme for the month: Always learning! I'm doing fine physically, but I am not in race-mode mentally, though I'm not exactly sure why. At some points after Milwaukee I thought I'd try to run in the 2:40s or even try to PR at Bass Pro, but now I've settled on just having blast and aiming for sub-3, 2:59 being fine. Then I will be making myself take a break from running for a week (which I don't want), and taking a break from racing for probably the rest of 2021 (which I do want). I think this season was a little hard on me emotionally because I didn't really have any race times that matched my fitness; race after race I was happy with how I placed but weather conditions didn't line up for me to run the times my workouts showed I was capable of. Perhaps it was great timing for that though, and onto 2022!
  12. SIbbetson

    Septemberness

    September 2021 in review! Total mileage for the month: 360.3 August 30-Sep. 5: 97 Sep. 6-12: 90.4 Sep. 13-19: 90.8 Sep. 20-26: 78.1 Sep. 27-Oct. 3: projected at 67 (marathon week) Deciding between #swoleseptember, #smallseptember, & #stuckupseptember #speedyseptember Races: Sep. 12: Plaza 10k in 38:12 for 2nd overall female, making it both my worst Plaza 10k and best Plaza 10k. #celebratingseptember Workouts: Sep. 4: 23 miles via 3.3 easy, 4 x 5:00 tempos, 8 miles easy, 4 x 5:00 tempos, 2.7 cool down, with 2:00 jogs between tempo portions. This was one of those workouts where I never felt great, but gritting through and hitting goal paces was possible. My tempo paces were 5:58, 6:00, 5:54, 5:57, 5:57, 5:55, 5:59, 5:55 (goal 5:55-6:05), which I was very pleased with in 74*/dew point 73* and considering how I felt. After I finished the first set of tempos, I thought there was no way I could run another set at that pace, and certainly not after running 8 more miles, but turns out I could. I love workouts like this and think those tempos near the end really pay off! Casey and Colin ran the same workout, and I got Colin to run on the outside of the loop (farthest path) while I ran on the inside (shortest path) and I was able to stay close enough to him that it helped pull me along. Sep. 7: 3 x 10:00 at tempo at 6:02, 6:00, 5:58 with 2:00 jog recoveries (3.6 warm up, 2.4 cool down). This was another one of those workouts where I never felt great, but I could grit through it. Must be high mileage marathon training! Sep. 15: 20:00 tempo (6:05, 6:22, 6:22, 6:18), 4:00 jog, 10:00 tempo (6:26, 6:23), 3:00 jog, 5:00 tempo (6:12), in a 15.2 mile run. Oof. My body felt trashed on this run, and even though I didn't hit my goal pace on anything except the first mile, I was strangely satisfied that I stayed 6:12-6:26 when I had nothing. Running the Plaza 10k and 20.2 miles total when not at all rested on Sep. 12 and being away from home longer than planned took its toll on me (I worked in Kansas City the two days after the race then stayed an extra night before going straight to SE Kansas for funerals). Andrew and Josh ran this with me at the Downtown Kansas City Airport, and I was thankful because I needed all the help I could get! Sep. 19: 18.7 miles with 10 easy, 2 MP (6:20, 6:21), 0.5 easy, 1 MP (6:08), 3.7 easy, 1 MP (6:19). This workout could be titled Indecision! I was scheduled to run 2 x 6 miles at MP in an 18 miler, but I didn't think I had it in me mentally or physically to hit that workout due to the week I'd had - plus I'd made Sep. 15 into a long run workout since I didn't think I'd have time to do a second run that day and ran all my miles in the morning. I went back and forth a lot about what to do on Sep. 19, and settled on doing 18 easy, reminding myself that I hadn't missed or modified a single workout the whole training cycle, and cutting this one was better than trying it and digging myself into a hole 2 weeks before my marathon. I felt okay during the run, and Casey was running 12 with a 2 mile fast finish, so I decided to do those fast finish miles with her. Then I decided I'd do another MP mile so I'd have 3 at MP, or 25% of the original plan (it seemed sensible at the time!). Then I ran into Colin towards the end of his 2 x 6 miles and ran one more MP mile with him to finish off my run, which was also why I ran 18.7 instead of 18. I'm still not sure if I did the right thing, but it's done! From the 4 miles at MP I did, I can say I wouldn't have hit the 2 x 6. Sep. 22: 2 x 6 miles at MP with 0.5 recovery, or Third Time's a Charm, because after missing this workout on Sep. 19 I was planning to run it on Sep. 21, but a severe thunderstorm delayed my run start by 45 minutes that day and I didn't have time to run a 15 mile workout before work at that point. I was beginning to wonder if I was just not meant to run this workout, but I am glad I was able to. After a poor workout on Sep. 15 and a reduced workout on Sep. 19, I really needed a confidence boost before racing, and this workout helped. I ran the first 6 miles as I plan to run the first 6 miles of my marathon, aiming for 6:25 pace. I averaged 6:23 via 6:30, 6:23, 6:29, 6:19, 6:28, 6:10 (1, 3, and 5 were into the wind and 2, 4, 6 had a tailwind). I ran the second 6 miles at what I hope to run the final 6 miles of my marathon at, aiming for 6:10 pace. I averaged 6:12 via 6:15, 6:11, 6:09, 6:20, 6:13, 6:06 (the 6:20 mile was mostly into the wind, the rest were a mix). The first 6 miles were gently rolling and the second 6 relatively flat. My average for the whole shebang was 6:17.5...who knows the significance of that? Hah. As much as I wanted my marathon pace to be 6:15 this cycle, this workout made me think that it is probably 6:20. Sep. 25: 4 miles at marathon effort within a 12.3 mile run. I went by effort and not pace since we were on a hilly route and since that's best for me at this point in training. My splits were 6:13, 6:21, 6:33, 6:19, with the first mile having more downhill and the third being mostly up. 6:21 average seemed about right, and that was also right were I was on miles 2 and 4 which were more equal with their rolling hills throughout. I ran this with Colin, who then had 3-2-1 mile progressive tempos after the 4 at marathon pace. My 12 miles with some pace work the week before a marathon never inspires confidence and this one was no different! Sep. 28: 3 x 1 mile at MP with 1:30 recovery in 6:12, 6:16, 6:12. I don't think this is my marathon pace and because my sinuses were really stuffed up it sure didn't feel like it. I've done this enough that a not-confidence inspiring taper week workout is just par for the course. Strides: Sep. 6, 11, 17, 20, 21, 24, 27, and at least a couple before workouts/races. Doubles: Sep. 2, 6, 7, 8, 11, 13, 15, 16, 21, 23, 28. #sleeveseptember or #sleeverlessseptember Long Runs: Sep. 4: 23.1 miles (7:27), with a workout described above. I had 3 friends (Casey, Colin, and Christian) running 20+ this day too! Sep. 5: 12.3 miles (8:03) with Elise, David, Colin, Casey, and Zach. Sep. 8: 12.1 miles (8:06) with a big Wednesday morning crew! Sep. 12: 20.4 miles via 3.2 miles warm up, the Plaza 10k, and 11 miles addendum (too long to call a cool down)! Sep. 15: 15.2 miles, with a workout (described above), in lieu of running 11 miles in the morning and 4 in the afternoon. Sep. 18: 18.7 miles (7:31), with a little work (described above). Sep. 21: 15.1 miles, with a big workout, described above. Sep. 25: 12.3 miles (7:23) with 4 at marathon pace. Note: I defined 12 miles+ in a single run as a long run for the purposes of this section this month. Running Highlights: My mention in my niece's collegiate athlete bio pretty much made my month! Read it here. I hit 104.3 miles on my rolling 7 for September 2-8, but didn't realize it until September 9 (e.g., was unable to add 1.8 miles that would have gotten me a new 7-day mileage PR). I try not to be too obsessed with mileage numbers but I kind of am... This is more a low-light but needs mentioning. My coach is taking a hiatus from coaching due to a new job and life stuff, so I'm back to self-coaching temporarily. It went okay when I did it this spring, so I'm optimistic, but I also know I can't be 100% objective about my own training. My running buddy, who I also coach, Casey ran an awesome PR in Berlin with a 2:52:37. I was so excited about this I felt like I'd PRed! Seeing it all come together for her was thrilling! Life Highlights: Jon and I celebrated our anniversary on Sep. 17, and Albani's birthday on Sep. 18! School picture day for someone who currently hates photos Birthday - she did not want photos Celebrating Also celebrating I wouldn't let her eat cake until we took pictures Anniversary! Books: All We Ever Wanted by Emily Griffin The Swallows by Lisa Lutz My Lovely Wife by Samantha Downing The Two Lives of Lydia Bird by Josie Silver Chasing Fireflies by Charles Martin What I Talk About When I Talk About Running by Haruki Murakami True Colors by Kristin Hannah Mean Streak by Sandra Brown The Passenger by Lisa Lutz Theme for the month: It's just running. One of my friends lost her 24-year-old son and another lost her 40-year-old husband this month, which made running seem really unimportant. In the midst of an unplanned trip to Kansas to attend their funerals, I trained as scheduled, but I was not emotionally invested in it then or really for the remainder of the month. I'm running a marathon on October 3 but I can't seem to care about it like I usually do.
  13. Annnd, I realized I left a paragraph out of this, but it's too late to edit. This should be the third paragraph under "the long": I saw several fast Kansas City women on the starting line, and knew they would push me in the race. From the gun a woman I didn't know was ahead for the first half mile or so, then me and the ladies I was running with (Chandler and Amy) passed into the top 3 female positions. I knew both Chandler and Amy were talented runners, and I was hopeful for a top 3 finish because our start felt very conservative (6:13 on the flat first mile) and no other women were around.
  14. 100%! It's amazing how much hotter any given temperature feels in direct sun vs. shade.
  15. I got a lot of compliments on the space buns! They were the product of insomnia, but I'll have to do them again.
  16. The short: I nabbed my best ever overall placing with what was by far my slowest time at this race, with 2nd overall female in 38:15. Due to various factors (the heat, peak marathon training, seeing two friends suffer devastating losses in the days before the race), my expectations for the race were not high. In retrospect, I am quite happy with the place and quite meh about the time. Results are here. My Strava activity is here. Better together The long: I continued my hot weather racing streak at the Plaza 10k, with no clouds in the sky and 80 degrees on race morning. Because the race fell 3 weeks before my season goal marathon, I planned to train right through it, and the forecast made me confident that was the right decision (i.e., I won't run a fast time at 80 degrees no matter how rested I am). The week before the race I had workouts that never felt good but that I hit my paces on, which is typical for me in the throes of marathon training, and a few days before the race I saw 104 miles on my rolling 7. I don't think racing without a taper necessarily hurts my performance, but I certainly don't feel as fresh; I just grit it out when feeling tired like I do in a lot of workouts during marathon training! Before things went downhill in the days leading up to the race, my goal was to place as high as I could. The best I'd ever placed at the race previously was 6th overall female. I also hoped to win overall masters female, and to break the Missouri age 40 state record of 38:04. Race morning I warmed up with friends and tried to enjoy the moment, but had a really hard time getting my head in the game. In the few days prior to the race, I had a friend who lost her son unexpectedly and another friend who lost her husband, so it was difficult to place importance on the race. My heart wasn't in the race, it was with them. Race instinct took over to some degree, and I slowly upped the effort. Like every Kansas City race, this isn't an even split course, though this is the flattest course I run in that area with about 170 feet of elevation gain. Mile 2 was 6:03 and mile 3 6:11, though as usual I didn't look at my watch during the race. Typically this race has a clock at the 5k but this year they didn't have a clock or timing mat, which I missed! Sometime around the halfway point, Chandler and I pulled away from Amy. I felt confident that I could hold onto 1 and 2 with Chandler; I had no pep but the pace also didn't feel that hard, and I knew Amy had to be feeling a lot worse than I was to let us gap her.I saw several fast Kansas City women on the starting line, and knew they would push me in the race. From the gun a woman I didn't know was ahead for the first half mile or so, then me and the ladies I was running with (Chandler and Amy) passed into the top 3 female positions. I knew both Chandler and Amy were talented runners, and I was hopeful for a top 3 finish because our start felt very conservative (6:13 on the flat first mile) and no other women were around. Running with Chandler is always a pleasure! I really enjoyed sharing most of this race and most of Rock the Parkway with her. She is kind, positive, and helps me get the best out of myself. With where I was mentally and emotionally for this one, running with a friend beside me was extra helpful. Mile 4 is downhill and usually my favorite mile of this race, but this year they were doing road construction in that area and it was all rivety. It was not ideal terrain for Next % shoes, that's for sure! My friend Andrew, who went out faster than me, hopped up on the sidewalk for a moment to avoid the crappy road, and I considered following him but it cut a corner off the course slightly so I didn't because I sure wasn't getting disqualified in my one chance of a top 2 finish at this event! He realized the situation soon and jumped back on the I'm-going-to-twist-an-ankle road, and shortly after that Chandler and I passed him. I encouraged him to go with us, but his faster start had caught up with him a bit. My 4th mile was 5:51. Laughing at Brent around mile 4 Mile 5 goes back up the incline the course goes down in mile 4, on the opposite side of the divided road. Some years I have loathed that climb, but it was okay this time, possibly because I was running so much slower than I ever have at this race! The split was 6:13, which is about even effort to our other miles with the elevation gain. Chandler and I were still side-by-side. Shortly after we passed mile 4, there was an aid station on the side I was on. She mentioned she was going to get a water, telling me because she was going to have to cross either right in front of or behind me to grab it. I told her I'd grab it for her since it was on my side. I picked up a bottle and passed it to her, and it was caught on camera. Despite the shot being unflattering of me, I absolutely love it! Team work makes the dream work! We passed mile 5 together, and right after Chandler began pulling away. I tried to stay with her but I didn't have any get up and go. She gradually extended her lead, and I tried not to give up but my heart really wasn't in it and I settled to some degree. If I'd kept at it mentally, she'd have still gotten me, but not by as much - she finished 15 seconds ahead of me and my last mile was 6:02 and final kick 5:45 pace. Clock shot I ended up finishing in 38:15 gun time. They didn't give chip times to the overall winners (i.e., results have chip and gun time as the same, since that is how overall prizes are awarded), but I figured since I started between Christian and Andrew, whose chip times were -10 seconds and -12 seconds respectively, my chip time would have been 38:04 (tying the state record). State records go by gun time so gun time is all that matters there, but of course that would happen to me! Much like in the half marathon, I know I can run significantly faster than the record time, but I cannot do it in 80 degrees. Post-race fist bump caught on film After the race, I headed out on the Trolley Trail for 11 more miles, which is too long to call a cool down. I felt fine running very easy, and finished up my final 20+ mile day before my next marathon. Andrew accompanied me for the whole addendum as part of his Chicago Marathon training, which was quite helpful. I'm not sure what the future holds for my next race or for everything else in life, but I know who holds the future! God's plan often doesn't make sense to us on earth, but it's always best. Miles from Mentor Splits
  17. SIbbetson

    Crim Festival of Races

    Humid warm long races are tough!
  18. SIbbetson

    August Angst

    Nice! Why Fish Don't Exist was probably my least favorite book this month, but it had good reviews from others.
  19. The short: I ran my fifth Rock the Parkway half marathon on 8/28/21 - the first time the race took place in August! I placed 3rd overall female for the third time; I can't seem to move up in my placing at this race (I've also been 4th), but I'm not fading at age 40, so I'll consider that a win. I didn't have a time goal since it was over 80 degrees at the start and nearly 90 by the finish. However, based on my Hospital Hill performance I figured if I could run 1:25ish it would be a good day, so I was satisfied with my 1:24:19 finish time, though I missed the Missouri state record for age 40 by 34 seconds. This was also my first time running a half marathon during a 90 mile week, but I really don't think that hurt me and blame any and all difficulty on the heat and humidity. Racing is always a blessing, and I enjoyed myself greatly, but I also didn't feel super stoked about this one before or after, which I of course blame on summer! Official results are here. My dad's video of the start is here (enjoy the race officials yelling that only waves AA and A were supposed to be in the chute or starting, and a lot of people ignoring it, hah!). My dad's video of the finish is here. My Strava activity with splits and elevation is here. Smiles for miles with Chandler Pain face near the finish The long: Rock the Parkway is one of the races I return to year after year. 2021 was my fifth time running it. The April 2020 event was postponed to August 2020 and then cancelled. When race organizers cancelled they noted they were rescheduling for August 2021 with the hopes that COVID would allow them to hold a normal event by then. After my heat debacle at the USATF Masters National meet in July, I wasn't particularly excited to run an August half, but I really love this race and knew I would have fun no matter what! I'm loving my rabbit elite kit! This race was 5 weeks out from my first fall marathon, and there was no reason to "waste" a taper on an 80+ degree half, so I trained right through it, including a workout with almost 7 miles of sub-6:00 running on Tuesday, 13 miles on Thursday, and 90 miles total during race week. I've run solid halves during 80-some mile weeks before so this part didn't worry me. I tend to feel worse if I taper too much! I never expected the weather would be good, but when weather.com told me it was 79 degrees when I woke up on race morning, I knew things were going to be even worse than I'd expected by the 7:00 a.m. start. My goal was to place as high as I could, and while I'd thought that I could probably just barely break the age 40 state record of 1:23:45 at 70-75 degrees, I knew it would be a stretch at 80-90 degrees. I race by effort anyway, and this course is hilly in a way that you really need to run by effort instead of splits, so I figured I'd just start off about marathon effort and see what I got! Not the best temperature to see at 4:44 a.m.! I warmed up for a little over 2 miles with my running buddies Casey, Christian, and Andrew, we all complained about the weather, and we lined up in the elite wave. I greeted my fast friend Chandler in the corral, saw another fast Kansas City area runner Connie, and had a brief conversation about the course elevation profile with a runner I didn't know, Kristen (names were on our bibs). I was open about my plan to go out very easy, since the heat sneaks up on me if I don't, and I also told the others that miles 2 and 3 of the course have a lot of elevation gain so it's best to keep things really in check for the first 3 miles. Miles from Mentor teammates After the start, Connie was quickly out front for the women, followed by Kristen. Chandler, Casey, Christian, and I were all together, with Andrew and several other men around as well. Chandler and I ran most of the 2019 Grandma's Marathon together, and she told me that she was going to stick with me in this race since she thought I was the best pacer (aww). I shared my course strategy mile by mile with her, and after getting up the climbs in miles 2-3, we notched down the effort and started trying to chase down Kristen. At that point we lost the others who'd been running with us. This must have been right after an aid station, because Chandler was never behind me Running with Chandler was great. We chatted a bit, I gave her a heads up on course hills and upcoming turns, and we encouraged each other that we could overtake the woman ahead of us. We gained on her, but I could see she was also passing men who'd gone out fast so I didn't think she was dying. I kept my eyes on her, and before a hill around mile 8, I told Chandler we should ease up the hill then really chase her down. At this time we were 3rd and 4th females behind Connie and Kristen. Towards the end I've learned that in the heat, instead of a slow burn to fatigue, it often hits me all at once. Instead of going from feeling good to feeling okay to feeling a little tired to feeling pretty beat, I go from feeling good to feeling pretty beat all at once! This happened around mile 9.5 of this race. I began struggling to stay with Chandler, and hung on for maybe a quarter mile but then she gapped me. Shortly after, I saw Connie standing on the side of the road, having dropped out due to overheating. She'd gone out pretty fast for the conditions, and of course I'd hoped I could catch back up to her, but not like that! At that point I was 3rd female, with Chandler looking strong. I hoped that Chandler could catch the first woman, and better yet, that both Chandler and I could catch her. She still had a significant lead on us, but heat is an X factor for everyone. I felt myself fading but reminded myself that the heat could hit the others hard at any time so I should keep pressing. Sometimes I wish I could try a run in someone else's body and see if it feels different! How the final 3.5 miles felt I'm pretty good at negative splitting long races in cool weather, but it's much more difficult for me to do in the heat. I had a far weaker final 5k than I typically do in this race, but I fought with all I had and didn't let myself settle for 3rd until I saw Chandler crossing the finish line. The final mile of the race is downhill, though you've earned it after climbing the same hill in mile 2, and normally it's a relatively smooth mile, but this year it felt like the longest mile ever! I just kept thinking, "when am I going to see the finish line?!" I'd looked at my watch at mile 11 to see if I had a chance at the state record to try to motivate my tired body and my mind that was telling me 3rd was just fine, and by my very loose calculations I thought I could get it if I ran the final 2 miles at about 6:00 pace. I have done that on this course in 45 degree weather, but it wasn't to be on this day. I know I can break the record significantly in decent conditions, but I don't have another half in Missouri planned before I turn 41 so it would have been nice to sneak by in this one! Clock shot! The announcer announced "another top female finisher coming in" as I crossed the line in 1:24:19. After bending over for a moment and congratulating Chandler and Kristen, I turned around to watch for my friends coming in. Andrew came through in 1:25:58 (I think he is in better shape than me but the heat bothers him more), and Casey in 1:28. We snapped some pictures and I knew I'd better get moving pretty quickly or my 6.5 more miles for the day weren't going to happen! Christian came through in 1:34 then I jogged to my car to change my shoes, drink multiple bottles, and grab a gel and chews. I'd planned to take a gel in the race since I had a 22 mile day, but the thought of stomaching one was not appealing! Generally I don't take a gel in a half, but I've learned that when I'm tacking on a lot of miles after the race I need to take one to stay on top of my fueling, and I later paid for not taking it. Casey showing how we all felt, Andrew staying on top of hydration, & my awesome parents Andrew ran the 6.5 additional miles with me, which was much appreciated! We ran back on the course since the road was closed to traffic, and I ended up picking up water from two aid stations along the way, and when I started bonking I stopped and drank 3 cups of Gatorade, which saved the rest of the miles. The extra miles were quite easy paced, but we successfully finished them off, another step towards our next 26.2s! Please refer to age percentages 😉 All in all, I'm content with this race. I'm not super pumped or proud of it, but I'm also not disappointed. I don't really think I could have done anything differently to improve my performance. It's always a competitive event, and I'd love to move up to 1st or 2nd some day, but this wasn't my year for that. The two women who beat me both competed in the 2020 Olympic Marathon Trials and are currently training for fall marathons, so I had my work cut out for me. I also think it was a take-what-you're-in-shape-for-and-add 5:00 kind of day for most! Strava said this course had 525 ft of elevation gain, while it said Hospital Hill had 590 ft, but it was nearly 10 degrees warmer for this race so I think that means I ran better than at Hospital Hill - and I definitely ran better than at Masters Nationals with a non-flat middle 10k of about 38:30 in this race. I also think I'll get some nice training gains from the race and from gutting through the miles afterwards. And as always, any day we can run is certainly a God-given gift!
  20. SIbbetson

    August Angst

    I'm reading The Swallows by Lisa Lutz right now if you want to get a jump start on matching in September!
  21. SIbbetson

    August Angst

    Mileage I can do, but pace...woof!
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