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Everything posted by SIbbetson

  1. I can't figure out how to edit this post (if anyone knows, please tell me!), but I ended up running 70.2 miles for the week of Oct. 30-Nov. 5 -- we mostly scrapped my cut-back week before my half today because the forecast was so crappy we knew there was no chance of a good time today, and decided that a higher volume week would likely prove more beneficial for CIM. Post to come about today's race!
  2. My mind is blow by the number of trainers just as much as the shoes!
  3. I started at age 11, so mostly! I've gone through periods of running competitively and other periods of running for enjoyment and stress relief without racing. The thing about running is that it will always be there!
  4. This is the first cycle I've ever run 7 days a week, and I thought I'd notice a difference but really I haven't. My Friday runs are typically only 3 miles, so it's almost like a day off.
  5. It's been interesting to say the least. A big thing I've learned this year is to not run goal races in the Midwest!
  6. I left this out of my October re-cap, but at the end of the month I turned 37...
  7. I'm not sure I've ever felt so lucky not to have something!
  8. October 2017 in review! Total mileage for the month: 323.6 - my biggest month ever! In comparison, I did: January - 261, February - 212, March - 203, April - 219, May - 249, June - 205, July - 275, August - 301, September - 271. Oct. 2-8: 70.1 Oct. 9-15: 77.1 - a volume-focused week (only a tiny workout) Oct. 16-22: 71.6 Oct. 23-29: 76.6 - my sixth week in the 70s! Oct. 30-Nov. 5: projected at 65 - a cut-back week with a half marathon race at the end October 1st family photo...if only I'd worn a blue skirt on this day! Races: Oct. 7: Panther Run 5K as a workout at steady 6:00 pace for 1st overall female Oct. 21: Kansas City Half Marathon as a split progressive tempo workout, in 1:21:36 (1:23:16ish adjusted) for 2nd overall female Favorite race: Any time the choice is between a half and a 5K, there is really no choice, even though I had some legitimate complaints about the race. KC Half! Workouts: Oct. 4 - 5 x 1 mile repeats with 0.5 recoveries (3.2 warm up, 1.1 cool down) in 5:42.0, 5:38.7, 5:38.4, 5:35.8, 5:34.3 (average 5:37.8). I was a bit shocked to see this workout on my schedule so soon after the Indy Women's Half, but I chalked it up to more getting used to trying to run fast on tired legs. I was even more shocked that I nailed the workout (and look at those beautiful negative splits)! My goal pace range from my coach was 5:38-5:42, and I was just hoping I could hold onto 5:42, particularly since it was 68* with a dew point of 68* (you'd think that type of weather at 5:30 a.m. would be over by October!). This was a PR mile repeat workout; my previous best was a 5:40 average for 4 repeats (run on May 10 on the same course as this workout). The last time I did 5 repeats I ran 5:57, 5:54, 5:57, 5:56, 6:02 (also the same course) -- I was unhappy with that workout and it was back in December 2016, though. I ran these solo, so I was pleased with the implication that I am getting mentally tougher about pushing when I'm on my own. It was also nice redemption after failing a mile repeat workout, and then re-trying it 2 days later with a medicore performance on August 22 and 24. Oct. 7 - Panther Run 5K at tempo in 19:01 via 6:00, 5:56, 6:04, 5:58 final bit (2 warm up, 3 cool down). After my October 4 mile repeat workout, I almost wanted to throw-down all-out race a 5K to try to break 18:00, and might have tried (and subsequently been disappointed) at this one if it had been on an accurate good course and in good weather. But since I knew the course was turny and a shade long, and since it was over 70* and very windy, I had no problem sticking to my original plan of running it at 6:00ish pace in order to try for the win, get in a short tempo, and save my legs for my long run the next day. Based on how I ended up feeling, presumably because of the October 4 workout and the Indy Women's Half being on my legs, I would not have raced a fantastic 5K anyway (6:00 felt harder than I expected it to)! Oct. 14 - 21.4 mile long run with 5 x 1:00 pick ups (described below). Oct. 17 - Fartlek of 2 x 4', 3', 2', 1' pushes with recoveries equal to the next push (2 warm up, 1.6 cool down). My paces on the pushes were 5:54, 5:47, 5:42, 5:28, 5:44, 5:49, 5:33, 5:59 (incline), and I recovered at 7:00ish pace, giving me 5.77 miles at 6:16 pace for the pushes and recoveries all together. Strava said the last 1:00 push grade-adjusted to 5:42 pace, but because of the incline it came very close to ruining my sub-6:00 streak! I think this is the best I've run on this workout, but I was more excited about recovering at 6:58-7:05 than anything! Farleks are always a nice lower-key way to get in fast running. Oct. 21 - Tempos of 4 miles, 3 miles, 2 miles, 1 mile, 1 mile with 0.5 recoveries (2.5 warm-up and 4 cool-down), run during the Kansas City Half Marathon. This workout requires a lot of elaboration, which can be found here, but seemed to have been successfully executed. Oct. 25 - Fast finish mid-week long run (9 steady then cut down final 3); I averaged 6:55 for the whole 12.2 miles and the final 3 miles were 6:23, 6:12, 6:09. The final half mile on the course I ran is up an incline we complain about call Mentor Hill, and I about had a coronary trying to keep it under 6:10 pace! It's funny because every route my running group runs from this frequent starting location is rolling the entire way, but we act like this incline at the end is a mountain; I guess it is just the placement and length of it, because it's not at all steep. Oct. 31 - 3 x 2 mile progressive split tempos with 0.5 recoveries (2.1 warm up, 2 cool down). Call this one practice negative splitting under cumulative fatigue! My goal paces were 6:10, 6:00, sub-6:00 and I executed just under with splits of 6:08/6:06, 5:58/5:59, 5:57/5:53. I could definitely feel the 22 miler from 2 days before on my legs (not to mention the lunges from the day before), but I think that was part of the point for this one. It was cold (25*) and I tend to under-dress when I'm going to be running hard, but I think I erred a little too much on that side because I didn't actually warm up until I was almost finished with the first rep. The first rep was also the hardest and I was really glad I got to start slower! The last mile was a push but it felt good. Overall I was happy with this workout, although it didn't inspire confidence about running 13.1 miles at a just slightly slower pace. Doubles on Oct. 3, 5, 10, 11, 12 (the true miracle was that I ran all 3 of them at lunch that week!), 17, 18, 24, 26, and 31. Strides on Oct. 7 and 21 (pre-race, even though they were workout races), and 27. Bootcamp (full body strength workouts) on Oct. 2, 9, 16, 23, and 30, plus enough additional strength here and there to hit at minimum 90 minutes of strength work total per week. Favorite workout: The mile repeats on October 4 felt like a huge victory to me! Long Runs: Oct. 8: 18 miles steady (6:52). I ran the first 8 with Missy and Rebecca, and the next 10 with tunes. The weather was beautiful (49* and no wind) and I felt fantastic! I find that once I warm up, 6:50ish is my cruising relaxed pace now, which is super encouraging. Feeling strong on this run solidified my confidence that I made the right decision about not throwing down all-out in the Panther run the day before. I drank quite a bit of water with 3 tabs of nuun energy before and during this run, and I had to pee twice but the caffeine seemed to have me raring to go (with the run in addition to with the peeing)! Oct. 14: 21.4 miles (6:52), with 16 steady then 1:00 pick-ups to 6:00-6:10 goal pace at the beginning of every mile the rest of the way (so 5 x 1:00 within a base run). My paces on the pick-ups were 5:54, 6:01, 6:15 (uphill), 5:47, 5:45 (some decline). Strava said my grade-adjusted pace (GAP) was 6:01 on the uphill one and 5:52 on the decline one; the others were all pretty flat with GAPs within 1-2 seconds. This was faster than I ran the same pick-ups during my 20 miler in September, and they felt better this time, so I was happy about that. The pick-ups certainly illustrate the importance of even pacing though, because picking it up like that blows me up a bit (e.g., the last 5 miles would have been much easier at the same overall pace with even pacing), but I think blowing up a bit is the purpose. I felt good enough that I kept going until I got back to my house instead of stopping when my watch hit 21 (that's how I know a good day vs. a not good one -- on bad days I will stop the second my watch hits distance!). I took one gel of the brand I will use in my marathon around mile 11, and also drank some nuun energy and water at miles 11, 15, and 19 while on the run (no watch stopping). I ran this solo except for brief company from about miles 2-5, so it was a bit lonely but probably good for me to tick off consistent paced miles alone (most were around 6:55, with the end faster). It was 65* when I started and probably over 70* when I finished, which is pretty amazing for mid-October -- I love this weather for training, but would complain if it was a race day (as exhibited in regards to the Panther Run and Kansas City half this month alone). Oct. 21: 19.6 miles total, with the Kansas City half as a progressive split tempo workout, described here. I was scheduled for 18 miles total, but ran a little longer warm up (because I like to keep moving until the gun) and cool down (because a friend had a 10 mile cool down after her 10K, and I was going to do 5 with her to help, but I got too hungry and stopped at 4). Had I done the math at the time I'd have probably gone 0.4 farther, but maybe not because I was absolutely starving! Oct. 28: 22.4 miles (6:54), all base. Going from long runs at 60-70* to this one at 26*/feels like 20* was a bit of a shock! I over-dressed in an effort to maintain some of my heat adaptation and because being out in the cold for over 2.5 hours can be quite draining if you're not warm enough. Overall this went really smoothly. I had company for about 4 miles (miles 3-6), and was solo with music for the other 18.4. The miles ticked off and I finished feeling good. Strava told me this run had exactly 700 ft elevation gain; I am not sure how I managed to hit that on the nose. Before this run I looked back at my 22 miler before Phoenix; it was the same run (all base, and I ran to 22.5 that day on the same area farm roads) and I averaged 7:26 pace on it. I remember being a bit tired on it because it was a week after I raced the Rock 'n' Roll Arizona half, and likewise I was a bit tired on this one following the Kansas City half, but I was pretty pumped that I averaged 32 seconds faster/mile on this one! I drank nuun energy and vanilla Ucan before, and during I had nuun energy and most of one Accel gel (my mitten had the rest of it), all of which I will have on race day (well, I will have 3 gels on race day). I will also eat a solid breakfast about 3 hours pre-race on marathon day, but I didn't want to get up at 3:30 a.m. to do that before this run. So basically I will be better fueled on race day, but I practiced some of my race day nutrition and it all went down well! Favorite long run: I loved them all -- it's a 3-way tie! Wednesdays were 11-12 mile days (mid-week long runs). Highlights/thoughts/randomness: I feel good. I never knew I could run this mileage and feel so good! Sure, I feel fatigued sometimes, and my easy runs the day after long runs are always significantly slower than my usual easy pace, but I think I feel better than I ever have during a marathon build. Perhaps the increased mileage is helping me in this aspect. Whatever it is, I'm thankful. I am also completely injury-free (not even a niggle), which I am super thankful for. I wrote an entire post about my October food cravings here. No days off in October and it's getting redundant to report this (my last day off was June 19, and I expect my next to be post-marathon). We got to watch my youthful training partner Jessi take 3rd in her conference cross-country meet, which MSU hosted right here in Springfield on October 28! The weather was crazy this month; I ran a half in 70* on October 21 then a long run at 25* on October 28. It felt like we skipped fall and went straight from summer to winter! Where were those nice 40-50* morning lows? The high on November 5, my next race day, is 78*. Hopefully all my race day weather perfectness is just saving itself up for CIM.
  9. SIbbetson


    I lived in Kansas for many years and had the lack of hills problem there. I always found that speed workouts helped me on hills even when done on pancake flatness. You might find these helpful for cold toes: https://www.amazon.com/dp/B002PDBUOU/ref=asc_df_B002PDBUOU5239595/?tag=hyprod-20&creative=395033&creativeASIN=B002PDBUOU&linkCode=df0&hvadid=198093803401&hvpos=1o2&hvnetw=g&hvrand=5302140706936431213&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9021706&hvtargid=pla-350560986436
  10. SIbbetson

    Intimidating 18

    You'll nail the 20 and then 18 will seem like nothing! :-)
  11. I understand how you felt with the losing time too, because I've had that happen and you're right it sure SUCKS. But you know you can lower that PR by at least 30 seconds, which is not much comfort, but still! I felt like an idiot because I'd posted my results on social media (thinking, "I just had a really good day!") before I knew that I'd run short.
  12. The only people who PRed that day were the ones who had never run the distance before! The wind made me super thankful it wasn't a goal race. You did awesome getting back into it with that 10K (NOT an easy course!).
  13. I think it's the tall buildings that screw it up. I use a pace band and the course mile markers for any important race in a big city, because doing math on course splits when racing is hard unless you're doing straight up 6:00 or 7:00!
  14. SIbbetson

    I Must Be Tapering...

    Indy typically has perfect temps so I hope you get typical! Go get that BQ!
  15. Great race and great writing!
  16. SIbbetson


    Congrats, and I love having those dancing bananas back!
  17. The Short: The biggest lesson I learned from this one is that achieving your goal becomes a let-down if you first think you've exceeded that goal. I ran this race as a progressive split tempo workout, and expected to finish in 1:23:40 if I executed the workout as written (yes, I did the exact math). The weather was craptastic (68* and 25 mpw wind), the course is hilly (around 750 ft gain), and my Garmin freaked out, but I ran the workout the best I could under the conditions I had, and I finished the race in 1:21:36. I later learned that the female lead cyclist guided me though a wrong turn that cut 0.28 off the course, meaning that I should have run a 1:23:16 (I did the exact math on this too). Oh, and despite having that female lead cyclist with me from mile 2 through the end, and having her and multiple spectators tell me that I was winning the race, I actually placed 2nd overall female. I would have been thrilled with hitting the challenging workout on the challenging course, and perfectly happy with 2nd overall when running it as a workout had I not thought I ran a 1:21 and won for hours (and posted it on social media). Oy! The smile of someone who *thought* she was about to win, hah The Long: I love the Kansas City Half Marathon and have run it 7 times now: 2010, 2012, 2013, 2014, 2015, 2016, and 2017 (I ran the full marathon with the event in 2005, 2007, and 2011). In what was perhaps the luckiest win of my life, I won a free entry for life into the race in a 2011 photo contest, so I will obviously keep running it every year! I highly recommend the event and would run it most years even without the free entry too -- even after what happened this time, though it's going to take me a bit to get over it. 2017 was a year that this event didn't work as a goal race for me. It's a challenging hilly course, but I've PRed on it twice in the past (with a 1:24 in 2015 and a 1:28:36 in 2010), and wouldn't be against trying that again, but the timing for that wasn't right this year. With the way the weather panned out I am so glad I did not make it a goal race. When I sent my coach my list of races for this season, I noted "can be done as a workout" by several of them, including this one. I expected to perhaps run this unrested at marathon goal pace, but I didn't exactly expect the workout I got, which was a split tempo workout of 4, 3, 2, 1 miles with 0.5 mile recoveries (and the last 1.1 with "all you've got left"). Essentially this meant the race was supposed to be 10 miles at tempo, 2 miles at recovery, and 1.1 of hammering. The tempo goal paces were challenging (6:15-6:20 for the 4 mile, 6:10-6:15 for the 3, 6:05-6:10 for the 2, sub-6:00 for the 1), and I knew if I hit them I would end up with a pretty solid half time. I had some pretty big concerns about being able to hit them in the wind and on the Kansas City course though! I was still glad I was running the workout during the race, because I didn't exactly have any training partners jumping up and down to run this one with me, and I was also able to combine it with my once a month-ish work trip to Kansas City. Getting ready to roll to the race solo I treated the race like a workout day, but it's also hard not to get extra pumped in a race environment. I tried to time my warm-up jog to go straight into the race, and ended up with 2.5 miles total plus some drills and strides. Then we were off! The 10K, half, and full marathon all started together, it's a huge race, and it's still mostly dark at the 7:05 a.m. start, so I saw a handful of women out ahead of me but I didn't know which event most of them were in, and then it was difficult to track as the masses spread out. I was fully invested to sticking to my pace plan, but I also knew that 1:29 won the half in 2016 (the first year the race stopping giving prize money), so I thought I'd have a chance at a top spot. I hit mile 1 in exactly 6:20, right where I wanted to be. During mile 2, I looked at my Garmin to check my pace and it was reading 4:33 average pace for that mile, which I was definitely not running. Just before the 2 mile mark the 10K course split off from the half and full, and a cyclist started riding just behind me. I checked my Garmin again and it read 8-something pace, which I was also definitely not running. I ended up using the course miles for mile splits 2, 3, and 4, because my Garmin was being funky. I knew I was right around my range of 6:15-6:20 for those miles, because math was work-able off the course markers at this point. I had my workout programmed into my watch, but since my watch was screwing up pace and distance, it made my half mile recoveries not fall when they should on my watch, and I started getting stressed out about not having my workout splits. I thought about starting to manually lap by the course miles and just using my watch distance for the half mile recoveries, but since I was running the pre-programmed workout I thought I'd really screw it up by starting to manually lap, advancing it and making it end early, so I ended up just doing the best I could with doing the math on the course markers when I could (which is not easy when running hard!). Because of all of this the splits my Garmin took were often a mix of hard running and recovery running (and also not even correct -- I think my Strava data were close to accurate but were also a mix of hard running and recoveries). I don't have my actual workout splits at all, aside from knowing my first 4 miles were right on. When I was on my first recovery, I asked the cyclist with me if she was for me, and she told me she was the lead female half cyclist. I then got excited that I was leading, but worried that someone was going to pass me on my recovery jog. But I stuck with the workout plan and did the recovery jogs! The factors that really helped me stick to this was that I knew it wouldn't be a good day to race fast due to the temperature and wind speed, and no one (men or women) passed me on my recoveries, but since CIM is the big goal I think I'd have stuck to the workout regardless. The miles went by pretty quickly, I think partially because I was focused on each segment of my workout and not 13.1 as a whole -- and probably also because I panicking about screwing up the workout due to my watch issues and trying to do math on my splits. Several people on the course told me "first female", which spurred me along, and the cyclist complimented me several times, which was quite helpful. I was also very ready to get out of the crazy wind, so anytime we were running into it I was pushing to get to the next turn for some relief. The face of someone trying to do mental math on splits In the final 2.5 miles or so, the half course met back up with the 10K course, and then I was pushing to get to the finish and out of the 10K masses! For the final quarter mile or so, the road was divided with the half finishing to the left and the 10K finishing to the right, so that was helpful. The announcer said my name as I was coming in, and I kind of expected a finishing tape and a "first overall female" announcement, but there was none of that. I was, however, pleasantly surprised to see a 1:21 finishing time; when I was a bit farther away I thought the clock was on 1:24 instead of 1:21! Happy finishing stretch shot, with 10Kers on the left I specialize in ruining finishing photos by stopping my watch Forced smile for this one My friend Michelle, who ran an awesome 10K, was at the finish waiting for me, as we had planned to meet there and cool down together (she had a 10 mile cool down and had already started it). She told me that she got to break the finishing tape, although she actually placed 2nd (perhaps they thought the winner was in the 5K), and I commented that I didn't get the tape for winning either. She told me that I was 2nd, with 1st female coming in at 1:18. I then explained that I'd had the lead cyclist for the whole race! I feel bad for the 1st girl, but I guess the cyclist missed her coming by. It just pretty much sucked to think that I was leading for 11 miles only to find out that, nope, I did not win. Michelle made it in my picture here! Later, another friend who lives in Kansas City and who had been out on the race course told me that she saw me and many other runners make a wrong turn that cut some distance off the course. From her description, the course map, and my Strava map, I was easily able to figure out where the error was made. I used MapMyRun to determine how much we cut off the course, and we were 0.28 short or about 1:40. I was extremely disappointed because the lead cyclist took me this route, several men around me also ran this way, and it meant that my 1:21:36 was incorrect. I should have run about 1:23:16. What I ran What I should have run Now, I would have been perfectly happy with hitting my workout and running a 1:23 as calculated, and with placing 2nd overall if I hadn't thought I'd run a 1:21 and won! I felt like I got short-changed, because I would have been pleased with the actual outcome (especially considering the stupid wind), but with how it all played out I ended up unhappy with reality. If I'd have known I was in 2nd (or at least just not thought I was winning) the whole race, I'd have felt fine about it. I was coming in the final mile thinking, "I'm going to win the KC half!" and crossed the finish line thinking that, only to learn that, nope, I did not! The race results initially had a bunch of 10K runners mixed in with the half, so for awhile I was listed as 11th, which I knew was wrong but I was wondering if there were others in front of me I didn't know about too. I was also upset about not having my workout splits to know if I executed the workout well. From my overall time, I know I had to have been close, but I also doubt I did the splits just like I was supposed to, especially not having the feedback. I'd like to compare this to the similar workouts I've done before others marathons. And the 1:23 that pre-race I thought would mean a super solid workout now feels sub-par since I thought "Wow, I had a really good day to run 1:21 in a workout on this crazy course in this crazy wind; maybe I can actually run a 2:45." Nope!!! For a couple of days I was also worried about posting anything publicly about this and made my activity view-able by only me on Strava, because I was worried I would get disqualified (I've since changed it back). The cyclist provided by the race took me the wrong way, so I don't think I should be penalized, but if I'm out a plaque after writing this then so be it. It did not affect my placing, as the third female ran a 1:29, and I was among many runners who made the same error. Perhaps this is my race karma for running about the same distance too far in the Bass Pro Marathon last year. The universe owed me that 0.28 in my forever race results, hahaha! The run really tired me out; I suspect it was a combination of running this during a 71 mile week, the wind, and the elevation, but I was much more tired in the 2 days after than I was after the Indy Half. I'm thankful for another solid week in the books, and I'm thankful for this run (give me a few weeks and I will be more thankful). I will definitely wear a pace band at CIM, which is helpful for many reasons but also really nice in the case of Garmin error. This is not an easy course Official results can be found here. A fun article on the race, particularly the women's full marathon winner, can be found here (I'm listed at the end). Results Well, the placing is correct
  18. Congrats on the sub-90! This is why I always pee behind trees/bushes/dumpsters/whatever will shield me and has no line if time is a factor pre-race...
  19. Wind is one of the worst things about running in the Midwest!
  20. SIbbetson

    Use Your Words

    How is PF not in the Looptionary yet?!
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