10/31/13
10/28/13
10/26/13
Willis farm
10/20/13
I qualifed to run the Boston Marathon a few weeks ago. Here is the race report
St. George Race Report
October 7, 2013 at 8:54am
Training:
I would have to say that this was my most complete training. I have never followed a printed program 100%. I always take one and adjust it. Usually making it 4 days a week and a no running day before long runs. This year I took one, I believe it was a Bart Yasso program, from runner's world. I changed up the days, made some of the workouts speed or tempo that were just plain mileage and made it my own. It did not have paces to run, so I pushed on the speed work and shot for race pace for the long runs...(as suggested by my friend Whitney). I did not always make the pace for the longer runs, but tried not to feel discouraged. I wanted to learn more about HR training, but decided to play this out the way I started and was still able to make my goal. (I am going to start HR training now that I have met a major goal and can shift my focus to HR). I had little draw backs. I had some sick kids, and a minor ache where I laid off a bit. But I did not feel any of these compromised my training. That being said. I need a 12 week training program . 16 weeks burns me out.
Pre Race:
Pre race was not ideal. My kids had the 2 weeks surrounding the race off for fall break, so I did not have to pull them out of school- that was great. Even better would have been to take a weekend with Nate, but Ben is still nursing, so he would have to come any how (still nursing!!! yeah- that could have a negative effect). Even if we did want a weekend away it would not have worked. Nate had to be in Atlanta the week prior. We did the best we could. I decided I would drive up a day earlier (on Thursday) with the kids and try to relax friday. My friend Gina was there too and her older daughter helped me out a lot! Nate arrived in Vegas Friday night with a delayed flight missing his shuttle. Rather than arriving at 10pm, he got in to our hotel at midnight...right after I was woken up because Mikah peed on me. This was frustrating, but it was ok. I know this is gross and TMI but I have a pre race ritual that someone suggested a few years and it has worked every time. During most of my long runs I will have to use the toilet. Number 2. Not ideal during a race. So, I do a pre race enema the night before. It is not pleasant...but it really does help.
On Friday, I got up early and did a glycogen depletion run while Gina's Tenille babysat my kids. It is a 3 min run where I run for 2.5 min at 1 mile race pace and then sprint for 30 seconds. This is from a bookI have and I have done this several times. I generally do this on my TM at home so it was strange doing it on the street. I had to stop a few times... sorta sucked. But it was beautiful running around the temple grounds. I had a nice meal plan for the 24 hrs before the race that I followed too. I did the math and it said I needed about 500 carbs for the day. (based on weight and body fat- this year I was about 112 lbs and 18% body fat- based on my scale). I followed the plan as well, but forgot to drink my endurox before I left to the busses in the morning. :(
At the expo i had them tape my legs and was happy with it. I looked crazy though.
Race run down:
The temp at the start was VERY cold. Probably mid 30's. It was warmer in St. George but they drive us to the start at a higher elevation and it was colder there. I had on sweats, a head warmer and a fleece over my singlet and shorts as well as gloves and was still very cold! We used the toilets, and huddled around the fires. I ran into a girl I met at the Snowflake triathlon at our fire. Small world. Did not think that would happen. My warm up run was a short jog to the bag drop off. We were pretty far from the start...so it was not too short, but not the mile warm up I was planning on. I was just too cold. We stripped down and I ran to pee in the bushes one time before the start. We waited with the 3:35 pacer...just behind as they did not have a 4:40 pacer. All I had on was a thermal blanket, my singlet,ear warmers, shorts, and gloves (shoes and socks of course). I had the pace splits for a 3:38 on wrist with a pan to stay behind the 3:35 and never let the 4:45 pacer near me. It took a few minutes for us to start after the gun and it was bottle necked at the start, and kept my first miles nice and easy. I dropped the blanket before i started running but kept the gloves on for over half the race. I only took them off because I thought it would be good to take an ibuprofen. (i only do this during races, not during runs). My first miles were down hill and rather fast but I gauged my effort to be easy and safe. (i had time to pee in the bushes around mile 6 and saw some dead animals there...i think it took 37 seconds to pee). I was quite tired for the first few miles. Bad sleep, nursing mother...normal life stuff. The big hill at around mile 7 called veyo was not too bad...I needed to slow it down and I did but stayed strong and appreciated the fast down hill following. I said if I felt good at 13.1 i would pick it up but at that point I decided it best to stay steady. I felt fine but not gang busters. I probably felt better than I did for the first 4 miles though. I decided I would pick it up for the 10 if I felt like it. The small hill at mile 19 hit me hard and I crawled up it and decided again to stay steady. I prayed to keep a pace around 8:30 or faster and promised that I would be a better/nicer mom if I could get the Lords assistance! Little pains here and there but leg fatigue hit in and I had to mentally trudge through it. Mile 25 I just pushed and did well with a pace I am pleased with and 26 decided i would stay under 9:00 mile- ended up being a 8:40 and I am sad about that! Awful. I had been putting time in the bank the whole run and knew it was there if I needed it for the end. I did not want to BQ just by the skin if my teeth, so I did not want to slow down as much as I could but felt OK backing off a bit...it was hard.
The clock at the finish had passed 3:40, but my watch had my true time and I was elated to get in under 3:38!!!! I honestly did not know how things would pan out when I started. There was a chance I would not make it!!! I know I am faster than ever and running well, but I really feel I am just barely there. The gap on strava said my pace was around 8:48...so the down hill was what made the BQ by far. The weather was PERFECTION. My goal for next St. George is a CLEAN 3:35 with negative splits. My full schedule plans are Big Cottonwood in September of 2013 and then Boston in April of 2015 with another St. George to cap off the year!
I would have to say that this was my most complete training. I have never followed a printed program 100%. I always take one and adjust it. Usually making it 4 days a week and a no running day before long runs. This year I took one, I believe it was a Bart Yasso program, from runner's world. I changed up the days, made some of the workouts speed or tempo that were just plain mileage and made it my own. It did not have paces to run, so I pushed on the speed work and shot for race pace for the long runs...(as suggested by my friend Whitney). I did not always make the pace for the longer runs, but tried not to feel discouraged. I wanted to learn more about HR training, but decided to play this out the way I started and was still able to make my goal. (I am going to start HR training now that I have met a major goal and can shift my focus to HR). I had little draw backs. I had some sick kids, and a minor ache where I laid off a bit. But I did not feel any of these compromised my training. That being said. I need a 12 week training program . 16 weeks burns me out.
Pre Race:
Pre race was not ideal. My kids had the 2 weeks surrounding the race off for fall break, so I did not have to pull them out of school- that was great. Even better would have been to take a weekend with Nate, but Ben is still nursing, so he would have to come any how (still nursing!!! yeah- that could have a negative effect). Even if we did want a weekend away it would not have worked. Nate had to be in Atlanta the week prior. We did the best we could. I decided I would drive up a day earlier (on Thursday) with the kids and try to relax friday. My friend Gina was there too and her older daughter helped me out a lot! Nate arrived in Vegas Friday night with a delayed flight missing his shuttle. Rather than arriving at 10pm, he got in to our hotel at midnight...right after I was woken up because Mikah peed on me. This was frustrating, but it was ok. I know this is gross and TMI but I have a pre race ritual that someone suggested a few years and it has worked every time. During most of my long runs I will have to use the toilet. Number 2. Not ideal during a race. So, I do a pre race enema the night before. It is not pleasant...but it really does help.
On Friday, I got up early and did a glycogen depletion run while Gina's Tenille babysat my kids. It is a 3 min run where I run for 2.5 min at 1 mile race pace and then sprint for 30 seconds. This is from a bookI have and I have done this several times. I generally do this on my TM at home so it was strange doing it on the street. I had to stop a few times... sorta sucked. But it was beautiful running around the temple grounds. I had a nice meal plan for the 24 hrs before the race that I followed too. I did the math and it said I needed about 500 carbs for the day. (based on weight and body fat- this year I was about 112 lbs and 18% body fat- based on my scale). I followed the plan as well, but forgot to drink my endurox before I left to the busses in the morning. :(
At the expo i had them tape my legs and was happy with it. I looked crazy though.
Race run down:
The temp at the start was VERY cold. Probably mid 30's. It was warmer in St. George but they drive us to the start at a higher elevation and it was colder there. I had on sweats, a head warmer and a fleece over my singlet and shorts as well as gloves and was still very cold! We used the toilets, and huddled around the fires. I ran into a girl I met at the Snowflake triathlon at our fire. Small world. Did not think that would happen. My warm up run was a short jog to the bag drop off. We were pretty far from the start...so it was not too short, but not the mile warm up I was planning on. I was just too cold. We stripped down and I ran to pee in the bushes one time before the start. We waited with the 3:35 pacer...just behind as they did not have a 4:40 pacer. All I had on was a thermal blanket, my singlet,ear warmers, shorts, and gloves (shoes and socks of course). I had the pace splits for a 3:38 on wrist with a pan to stay behind the 3:35 and never let the 4:45 pacer near me. It took a few minutes for us to start after the gun and it was bottle necked at the start, and kept my first miles nice and easy. I dropped the blanket before i started running but kept the gloves on for over half the race. I only took them off because I thought it would be good to take an ibuprofen. (i only do this during races, not during runs). My first miles were down hill and rather fast but I gauged my effort to be easy and safe. (i had time to pee in the bushes around mile 6 and saw some dead animals there...i think it took 37 seconds to pee). I was quite tired for the first few miles. Bad sleep, nursing mother...normal life stuff. The big hill at around mile 7 called veyo was not too bad...I needed to slow it down and I did but stayed strong and appreciated the fast down hill following. I said if I felt good at 13.1 i would pick it up but at that point I decided it best to stay steady. I felt fine but not gang busters. I probably felt better than I did for the first 4 miles though. I decided I would pick it up for the 10 if I felt like it. The small hill at mile 19 hit me hard and I crawled up it and decided again to stay steady. I prayed to keep a pace around 8:30 or faster and promised that I would be a better/nicer mom if I could get the Lords assistance! Little pains here and there but leg fatigue hit in and I had to mentally trudge through it. Mile 25 I just pushed and did well with a pace I am pleased with and 26 decided i would stay under 9:00 mile- ended up being a 8:40 and I am sad about that! Awful. I had been putting time in the bank the whole run and knew it was there if I needed it for the end. I did not want to BQ just by the skin if my teeth, so I did not want to slow down as much as I could but felt OK backing off a bit...it was hard.
The clock at the finish had passed 3:40, but my watch had my true time and I was elated to get in under 3:38!!!! I honestly did not know how things would pan out when I started. There was a chance I would not make it!!! I know I am faster than ever and running well, but I really feel I am just barely there. The gap on strava said my pace was around 8:48...so the down hill was what made the BQ by far. The weather was PERFECTION. My goal for next St. George is a CLEAN 3:35 with negative splits. My full schedule plans are Big Cottonwood in September of 2013 and then Boston in April of 2015 with another St. George to cap off the year!
| 1 | 8:18.5 | ||||||
| 2 | 8:26.8 | ||||||
| 3 | 7:59.7 | ||||||
| 4 | 7:45.1 | ||||||
| 5 | 7:54.8 | ||||||
| 6 | 7:37.2 | ||||||
| 7 | 7:48.6 | ||||||
| 8 | 9:05.9 | ||||||
| 9 | 8:28.6 | ||||||
| 10 | 8:20.5 | ||||||
| 11 | 8:48.5 | ||||||
| 12 | 8:18.7 | ||||||
| 13 | 7:55.9 | ||||||
| 14 | 8:08.6 | ||||||
| 15 | 7:46.7 | ||||||
| 16 | 7:47.6 | ||||||
| 17 | 8:03.9 | ||||||
| 18 | 8:21.2 | ||||||
| 19 | 9:25.7 | ||||||
| 20 | 8:24.6 | ||||||
| 21 | 8:02.3 | ||||||
| 22 | 8:38.4 | ||||||
| 23 | 8:28.0 | ||||||
| 24 | 8:29.3 | ||||||
| 25 | 8:19.2 | ||||||
| 26 | 8:40.5 | ||||||
| 27 | 2:12.9 (8:15 pace) | total time 3:37:37 26.27 miles average pace 8:17 |
Another letter to our Missionaries
Ok. So we have sent
only one letter this whole freaking time. Sorry. I have some photos of
the kids that I will try and send via e-mail too..they are on my
phone. I need to copy your mailing address and print actual photos for
you too if that would be better...but I suck and real mail more than
e-mail.
Ben is sleeping and I have put aside the laundry to dedicate a letter to you girls.
Heidi
My biggest news is that I
qualified to run the Boston Marathon this year. My time was 3:37:37
with 2:23 to spare from my qualifying time! FYI that is about an 8:18
pace. I was slower the second half...i will run day run a marathon with
negative splits and it will be a huge reason to celebrate too. I hope
it is enough to get me in for 2015. We are making little plans for the
trip. I have done well in both of our little triathlons here...getting
3rd in my age group in one (second fastest runner for women) and then
2nd in my age group for another (1st fastest woman runner). I also
place at little runs...a 10k i did as part of my 12 miler long run
before the marathon got me a 2nd place in the 30 to 45 women age group.
Woot woot... This only happens at these tiny races mind you! I missed
a lot of conference over the weekend. Saturday due to the race and
Sunday because we did not have an antenna on the car and it was sketchy
to get wi fi on our phones while driving. I have been listening to the
talks while I cycle and run and have enjoyed it very much. I like it
so much that I plan to listen to previous years. Also, our stake
president asked us to "stop and give 20" every morning...reading the
Book of Mormon' I would like to do it first thing, but have
failed...and forgot my scriptures over fall break...so not perfect, but I
have been enjoying reading. I read the whole thing for a challenge
when I was pregnant with Ben, it was my bike trainer reading and I did
not get much out of it, so this time around I am marking the top each
page with a personal summary of what was said. It is a fun way to
read. Although we read with the kids (and that is nuts)...I have always
struggled to get in my personal scripture study. 20 min a day is so
dooable and I really enjoy it so much. I sometimes don't like the idea
of doing it first thing in the morning, when everybody is asleep,
because I want them to see that I am reading...but I am sure they would
know by leaving them on the table or something. It is something I need
to be doing!
Nate
Nate did well in both of his
triathlons this summer. He placed 2nd in his age group in the first and
placed high but not top 3 in the second. He also did his first oly tri
in June...i think I told you about it. He loves swimming and is
getting better at it, he beats me in that and the bike every time. I
beat him in the run, but not by much. They are only 5ks. He was
released as Scout master and someone said the whole row of deacons in
the front just slumped...He is now the Young Men's president and I think
the deacons like him. They were not even having mutual before, so his
goal is just to get the boys here. Their last activity was watching
their favorite you tube videos! They just want to get the boys there
and to be friends. They have some great boys there...they were just not
doing anything. And a lot of families like sports more than
mutual...even though they are good active families. Nate is doing
amazing at work. I should have him write his own letter. Ben is now
screaming...well he has been for a while now...and I have to pick up
Jake from school. He earned a whole page of stars and gets to get
something from the gas station today! (trying to focus on the positive
for the kids!)...
Love ya
Love ya
and I will try to get photos to ya
Heidi and Family. Jake has the worst parents ever and wishes he did not have parents, but don't worry, he has it all figured out.
We have a hard time trying to figure out the best way to parent Jake. I need to have him in my prayers more often. I was listening to some parenting lectures when I was running, but that has been replaced with watching conference on the kindle when I run on the treadmill and trainer. I need to have nate put the lectures on the other i pod and just play then on the speakers.
At any rate. We had a big melt down after sacrament meeting at church today. Resulting in lots of chances to do better and lots of toys being taken away and shoes being thrown and lying under the pews. As well as the declarations that I am the worst mom ever, that he wants to go to jail, and that he wishes he never had parents and wishes he was never ever born.
Nate ended up walking with him during the first half of primary and I attempted going to class but had to go walk with Ben.
While outside I ran into Ben and Nate told me the following:
Jake wishes he never had parents (yeah, we have been told).
Nate: Where will you live, you won't have money for a house.
Jake: I will steal one.
Nate: What will you eat?
Jake: A cat.
Nate: How will you kill it?
Jake: I will kick it.
Nate: Well, how will you cook it.
Jake: I will burn it.
Nate: How long will it feed you...how long could you live off a cat?
Jake: A year. Then I'll die.
So there you have it.
At any rate. We had a big melt down after sacrament meeting at church today. Resulting in lots of chances to do better and lots of toys being taken away and shoes being thrown and lying under the pews. As well as the declarations that I am the worst mom ever, that he wants to go to jail, and that he wishes he never had parents and wishes he was never ever born.
Nate ended up walking with him during the first half of primary and I attempted going to class but had to go walk with Ben.
While outside I ran into Ben and Nate told me the following:
Jake wishes he never had parents (yeah, we have been told).
Nate: Where will you live, you won't have money for a house.
Jake: I will steal one.
Nate: What will you eat?
Jake: A cat.
Nate: How will you kill it?
Jake: I will kick it.
Nate: Well, how will you cook it.
Jake: I will burn it.
Nate: How long will it feed you...how long could you live off a cat?
Jake: A year. Then I'll die.
So there you have it.
10/18/13
10/16/13
10/6/13
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