Chase:Every:Second

enjoying every second of life and running


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Arsenal

I have a running annoucement….I’m adding to my training arsenal by receiving training plans from Coach Greg McMillan and one of his elite team members Andrew Lemoncello. I signed up for a year-long worth of training and unlimited email/phone consultation. My plan begins tomorrow! This will be different from other plans I have done as it is time based training (goal times instead of miles). I will keep you posted with how it all goes.

This week of running has been a bit random. I like when my days go a little more according to plan, but unfortunately my body was tuckered and I accidentally slept all Thursday night which ended up making it a rest day.

Friday was supposed to be 10 Miles with 6 @ LT and I just couldn’t hang. LT is something that has been hard for me to sustain on the roads in a non-race setting. I did my 2 Mile Warm up and accidentally included that time in my 3 Miles of attempted LT. 5 Miles – 2 Up, 3 @ attempted LT (‘Hood, 39:01, 7:49 Pace) I then did my cool down with our friend Lance when I ran into him in the ‘hood. 2.17 Cool Down (‘Hood, 19:32, 9:01 Pace). I definitely need to get to where I can get 3 Miles at LT before building additional mileage.

That evening I did another run on the treadmill because a thunderstorm came through. 8 Easy (Treadmill, 1% Incline, 1:02:38, 7:08 Pace)

 Saturday Ritter came over and ran easy with me 3.25 Easy (‘Hood, 29:47, 9:10 Pace), then later that afternoon I did some upper body weights and core work. Then for my evening run I did 4 Easy (‘Hood, 35:29, 8:53 Pace) follow by pick ups, 6 x 50s and form drills – 2 Sets of High Knees, Quick Feet, Lateral Running, Butt Kicks.

Sunday was race day, which included: 1.99 Warm Up (Danvers, 19:15, 9:41 Pace), 5K Race (Danvers, 19:50, 6:24 Pace), .99 Cool Down (10:21)

Later this evening I did 3.36 Easy (‘Hood, 31:48, 9:28 Pace).

Total Miles: 49.9


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2010 Danvers Days – 5K – 19:50

This morning we ran a 5K not far out-of-town. We met up with our friends Ritter, Jo and Chris. We got in a good 2 Mile warm up and tried to figure out the course. The course makes quite a few turns through the small town. It’s a very well-organized race with thankfully plenty of signs to point the way.

After a good warm up we only had time for one quick pick up to get the legs ready and we were off. The strategy for this race was to not blast out the first mile and try to hold back some energy so I could clean up my last mile. I have to say this strategy makes me nervous because anytime I get my body used to a pace it seems to not want to get up beyond that. Another girl blew by me right from the start and I let her go. I figured if she miscalculates then I will get up to her and if not my goal is PR not to out sprint her in the first mile (like I mistakenly did with another girl last 5K race).

Mile 1 – 6:16

I have to say this race was actually my most enjoyable 5K to date because of how strong I felt.

Mile 2 – 6:40

I got to Mile 2 knowing that I definitely had more in me, in fact this slow down was not a fade, but just me realizing that I was taking it too easy, so I picked it up. Since I didn’t feel burnt it was no problem.

Mile 3 – 6:34

.1 – 5:24 Pace

I never caught the first female and so I got second. There were no other girls around me during the race. I did get to blow by a few dudes sucking wind in the last miles, which felt great.

19:50 a new PR!!

2nd Female Overall and 1st in my Age Group!

Rob finished with an 18:58! Which is amazing because he has had IT band issues all week and was on the fence about running this race. He got 2nd in his Age Group!

We all ended up with awards! Ritter and Jo ended up with PRs and 1st in their Age Groups!

Us with our awards.

And for the “you had to be there” story, there were these large monkey statues in someone’s yard and they had some sort of business. Anyways, when you see monkey statues you must go pose with them. 🙂 Ritter, Me and Jo – 1st Age Group Chicas

Stats:

19:50

6:24 Pace

F: 2/?

F 30-34: 1/?

Overall: 13/158