From Flabulous to Fabulous » Sweat365 » Fitness Community

Capital City Marathon

msteechur — Sun, 16 May 2010 15:00:08 +0000

Yeah Baby! What a GREAT marathon! I started out running with Marilou. We chatted for two miles about Brooks ID (we’re both reps) and running groups (she just started a 5k group and is SO excited about it). Then after doing 2 miles in 18 minutes, I decided to head back to my friends because I came there with them. So I turned around and ran back to Megan and Marie.
We ran the first half together. Started with 5:1s and sometimes 5:2s or 3s. Neither were feeling very good at all. I felt so bad for both of them. They kept telling me to go on ahead and I kept saying I was fine. Finally I said, “I probably will at some point if you’re fine with it.”
Ran with them through mile 14 I think, maybe it was 13. I was feeling REALLY good. My Garmin said we’d done 13 in 2:37. No PR today! No biggie.
At our next walk break, I just kept going. I decided to run it in because I started to suspect I was making them feel like they were holding me up. Decided I felt so good I wouldn’t take any more walk breaks. Ran ran ran, with a few water stops and a stop to take some pictures of goats (and assure a few older men I was NOT calling THEM goats when I said “Hi goats!”) and pictures of flowers. The route is simply beautiful.
Then at mile 20 I thought “Wouldn’t it be cool to do a sub 5 after a long half?” and I figured I would never be able to do that. So I set three goals: Finish in less than 5:10 (last year), finish in less than 5:00, finish in 5:45. Aka “realistic, pie in the sky, not gonna happen”. I ran in my last six miles in under an hour and felt GREAT! I think my “official” time was longer (clock time) but I’m not entirely sure. I can’t honestly remember. Garmin said 4:48 but it did get turned off at one point. So maybe it was 4:54. Anyhow, either way I made my “Pie in the Sky”.
It felt REALLY good to push for half marathon. I was kinda hoping I’d break 2 hours for the second half, but I did do walk breaks at mile 13-14 so that didn’t happen…but let me do the math. If I finished the half in 2:37 and I finished the full in, let’s say, 4:54 I finished the second half in 2:17! Yeah baby! So a 20 minute negative split! Holy COW!

Workout:

Type: Run
Date: 05/16/2010
Time: 07:00:08
Total Time: 4:48:29.59
Average Heart rate: 138
Max Heart rate: 171
Calories: 1441
Distance: 26.11 miles
Average Pace: 11:02.96/mile
Max Pace: 7:07.9/mile
Ascent: 3,562.18 ft
Descent: 3,531.18 ft

Marathon/Half Marathon Training Coaching

msteechur — Sat, 15 May 2010 17:15:04 +0000

Ran out 6 miles with the marathon group, for a total of 9 today. Didn’t want to do more than that since I have a marathon tomorrow. Good run!
Headed back with Roy when he met us for a water stop and provided water to the halfers running in. Only one I didn’t see was Stacey. Drove around to see if we could find her, but I think maybe she probably went home early. I hope she’s okay!

Workout:

Type: Run
Date: 05/15/2010
Time: 09:15:04
Total Time: 1:16:20.18
Calories: 586
Distance: 6.11 miles
Average Pace: 12:29.81/mile
Max Pace: 8:12.15/mile
Ascent: 787.1 ft
Descent: 761.34 ft

Beginning Running Class Week Four

msteechur — Sat, 15 May 2010 16:19:32 +0000

5k Class this morning! We did 8 minute runs with 3 min walks. I did a mile more because I went out to gather up the people towards the back and couldn’t find two ladies. VERY confusing because it’s a basic L shape, so no one could possibly get lost. Finally gave up and went back in as my marathon group comes at 9:00 a.m. They turned off and came up the back way!

Workout:

Type: Run
Date: 05/15/2010
Time: 08:19:32
Total Time: 00:46:02.88
Calories: 292
Distance: 3.22 miles
Average Pace: 14:16.87/mile
Max Pace: 8:50.09/mile
Ascent: 260.39 ft
Descent: 275.64 ft

Run home!

msteechur — Fri, 14 May 2010 00:01:24 +0000

Ran home from the HS the long and scenic way.

Workout:

Type: Run
Date: 05/13/2010
Time: 16:01:24
Total Time: 00:54:23.13
Calories: 505
Distance: 5.12 miles
Average Pace: 10:37.03/mile
Max Pace: 7:58.69/mile
Ascent: 541 ft
Descent: 571.35 ft

Bootcamp!

msteechur — Thu, 13 May 2010 01:35:01 +0000

Wednesday night bootcamp at 5:30 at MPHS! I ran their tushies off with 3/4 mile of speed or tempo run, plus some upper body, lower body…yeah baby!

Workout:

Type: Run
Date: 05/12/2010
Time: 17:35:01
Total Time: 1:04:14.00
Calories: 223
Distance: 2.57 miles
Average Pace: 24:57.4/mile
Max Pace: 7:00.08/mile
Ascent: 593.5 ft
Descent: 606.79 ft

Run before bootcamp

msteechur — Thu, 13 May 2010 00:01:08 +0000

Went out on a lovely run before bootcamp. Kept the pace conservative as I have a marathon this weekend.

Workout:

Type: Run
Date: 05/12/2010
Time: 16:01:08
Total Time: 00:44:16.39
Calories: 409
Distance: 4.14 miles
Average Pace: 10:40.97/mile
Max Pace: 4:33.7/mile
Ascent: 419.47 ft
Descent: 357.95 ft

Monday Night Bootcamp at MPHS 5:30

msteechur — Tue, 11 May 2010 01:33:49 +0000

We were displaced so we ran all around the high school and used different areas to do different types of exercises. It went REALLY well.

Workout:

Type: Run
Date: 05/10/2010
Time: 17:33:49
Total Time: 00:59:16.50
Calories: 134
Distance: 1.75 miles
Average Pace: 33:49.87/mile
Max Pace: 7:15.19/mile
Ascent: 356.62 ft
Descent: 370.9 ft

Nine miler with Roy…I’m the coach so I hadda do it!

msteechur — Sun, 09 May 2010 18:19:48 +0000

Roy had to do his nine miler today because he was providing support for us yesterday in the training group. So he headed out about half hour ahead of me and the plan was I would catch up with him running (he’s a walker) then walk the rest of the nine miles in with him. He was walking at a good clip, and I was tired from yesterday…plus had to stop and buy water because it was in the 70s and I’d forgotten my water on the kitchen table. So I finally caught him about 5 miles. We went into Sbux for a little break, more water, and I made him eat a mini scone because he hadn’t brought gu. Finished up after that. The first five miles were about a 10 min/mile pace. The last were average 16, which is what he needs to stay on pace at the half marathon. He’s doing great considering how painful his knees are!

Workout:

Type: Run
Date: 05/09/2010
Time: 10:19:48
Total Time: 2:02:41.78
Calories: 763
Distance: 9.12 miles
Average Pace: 13:27.63/mile
Max Pace: 7:13.55/mile
Ascent: 1,495.78 ft
Descent: 1,528.59 ft

Marathon Runner Week 17! Great job gang!

msteechur — Sat, 08 May 2010 17:20:49 +0000

Great run this morning! We missed @Megan Reuther, though! We had the nicest warm weather. Roy met us for our first water stop at mile 6 with orange slices, pretzels, and gummy bears…oh yeah, and water. At mile 12 he had set out four water bottles for the runners left running the long distance (Erik dropped due to pain, and a few others were missing), and some food so we had another stop. Finished up strong!
Longest run yet for the group. I’m SO proud of them too! It was a little tiring for me, but that’s okay. Now to go eat!

Workout:

Type: Run
Date: 05/08/2010
Time: 09:20:49
Total Time: 3:07:26.28
Calories: 1567
Distance: 16.42 miles
Average Pace: 11:24.78/mile
Max Pace: 7:21.64/mile
Ascent: 2,089.7 ft
Descent: 2,121.85 ft

Beginning Running Group Coaching

msteechur — Sat, 08 May 2010 16:21:19 +0000

Great run with my 5k group this morning. We did a 5 min warm up, ran 3 min/2 min walk then 5 min run/3 min walk repeated 3 times. Everyone did it! I’m so proud of how far they’ve come in just three weeks!

Workout:

Type: Run
Date: 05/08/2010
Time: 08:21:19
Total Time: 00:35:31.38
Calories: 215
Distance: 2.5 miles
Average Pace: 14:12.49/mile
Max Pace: 9:22.9/mile
Ascent: 232.12 ft
Descent: 256.56 ft