Speed work pays off at last

Well after doing this almost every week for over a year, I am finally beginning to see some benefit. Last week I did my fastest 400 ever at 1:34 and this week I skimed off another second to make 1:33. My goal is to get below 90 seconds before we leave on June 19. I also cut my 800 time down to 3:35.


When I get to Italy I will join the base running club, which I understand is focussed on trianing for the Army 10-miler, so it should be a good work out. Also I am looking forward to spending my days at work out classes - there is one called body combat which sounds fun.

Good News: Bad News

Good News - GBOF is being promoted to Colonel.

Bad News - I have to start behaving like a Colonle's wife!

Good News - we are no longer going to Fort Leavenworth in June, as original suggested.

Fantastic News - we are going to Vicenza, Italy for 3 years.

WOO-FRICKIN'-HOO!!!!

5 x 1000

#1 4:32
#2 4:38
#3 4:??
#4 4:52 (oops!)
#5 4:41

So the idea is to either run a steady pace or get gradually faster. I guess I screwed that up by going out too fast. I think it was because I felt so good in my new super cushiony ASICS shoes.

(pressed the wrong button on #3 and went into lap mode which messed up my timing, but based on my 800 split it was about the same as #2).

The speed work continues...

Back to it after 3 weeks off

Last week
3 x 1200
6:03
5:55
5:47
2 x 400
1:42
1:39

Last Night
2 x 1600
8:29 (I was running late so this was my warm-up!)
7:57
2 x 800
3:48
3:52
(My legs were so freakin' tired last night)

Lazik?

I am currently debating whether or not to have lazik eye surgery. I've been thinking about it since I was in Colorado Springs and even went for a consultation. The cost I was quoted was $900 per eye. I got a bad eye infection from my contacts in the summer which has made me rethink this option. Also I can get a flex spending account at work which means I can pay in pre-tax dollars. The deadline for signing up is Dec 17, so I have to decide soon. I went for a consultation with one guy last week. He said I would be a good candidate and the cost would be $5,000! The reason it is way more expensive then my original quote in CS is that it is a more advanced, bladeless, surgery and much safer. It seems all the eye surgeons around here use this method. On the radio at the weekend I heard another surgeon offering a $2,000 discount for the first 500 callers. So I called and I have a further consultation with them on Thursday. I guess I'll have to decide what to do over the weekend. I think I'll probably go for it. I have only heard good experiences of lazik. If anyone out there has heard of any bad experiences please let me know!!

update smupdate

I just had a great 2 week vacation in the UK. It was my Mum's 80th birthday, so two of my sisters were back home for the celebrations as well. It was a quiet family affair - my Mum didn't want much fuss, especially as my step-dad died in June and was sorely missed. Had a very relaxing time and caught up with a couple of old friends and work colleagues. Went out with my good buddy Gemma and the only time we could get together was 5pm on Saturday afternoon - not our usual time for going out and partying. Anywho, turns out that we missed a trick in the old days as the pub was packed with men either fresh from playing football (soccer)and/or watching the footy on the TV! Very entertaining!!

Got back in time for Thanksgiving. Did a 5 mile Turkey Trot which was very painful as I only ran a few times in the UK and was a little hungover from going out with friends (from CS) the night before. Managed a 43:26 which, given the fact I genuinely thought I was going to barf at about mile 3, was not such a bad performance.

Hashed with Mount Vernon on Saturday. Starting to get back into it. Boobs is haring a White House hash in Alexandria in a couple of weeks so we will probably go to that also.

At last a new post!

OK, so I have been a slacker on the blogging front!

A couple of things worthy of update...

1. I did the S.H.I.T Halloween Hash last Tuesday with ILYB. See pics below. Yes, the totally unoriginal pirates costume was resurrected. Had a great time and a horrendous hangover the next day.

2. I ran my first race in over a year on Saturday. It was only a 5k but I kicked ass. My previous PB was 25:37 and on Saturday I ran a 24:11!!!! Not only was it way faster than my previous PB, it was also sub 8 minute miles, which I had always aspired to but never thought I would achieve, AND I got 2nd place in my age group (it was a small race with few women - but the person who beat me was the fastest female there, running 17:38). GBOF also ran a great time of 21:32, which is the fastest 5k he has run since I've know him (although probably not his fastest ever), plus he was sick. All I can say is SPEED WORK ROCKS! Other then the speed training I have been doing every Tuesday for the last 6 months I have done very little running!

Speedwork no.5

5x800 with 400m rest. Had a bad cold but survived and had a pretty good run.

Lap 1 1:53
Lap 2 1:59 (I nearly missed the start as I was the only one to do the 400m rest lap)
Lap 3 1:51
Lap 4 1:46
Lap 5 1:41

this is the first time I have improved on every lap. I paced myself then picked it up more each time on the final straight.

Weekend activities - Sat am 43 mile bike ride; Sat pm volunteer at archaeological dig; Sun am resting; Sun pm 4 mile run.

This weekend - bike to Harper's Ferry on C & O Canal tow path (70 miles), stay 3 nights, rafting on Saturday, bike home on Monday. Fun!!

Speedwork No. 4

This was painful. 1200m warm up with 400m jog then 2 sets of 3x400m sprints with 200m jog/walk in between laps and 400m jog/walk between sets.

1200m - 6:01
lap1 - 1:39
lap2 - 1:41
lap3 - 1:42
lap4 - 1:49
lap5 - 1:43
lap6 - 1:46

I need to be more consistent and not burn out after the first lap!

Speed work No 3

Made it to the speed work-out this week. Work is seriously interfering with my training. I'm just pleased I am able to bike to work.

The club usually work out on a school track but due to make-up soccer games have been going to a local park which has a 800m plus undulating loop, with a bitch of a hill at the end. We spilt into two groups. I usually drop to the slow group after lap 2/3 as I am at the back of the fast group and don't get as much recovery time. There are some serious runners in the group - one gal just broke the US 10k record for over 45s and came 2nd in a marine corps half marathon!!

lap 1: 3:45
lap 2: 3:58
lap 3: 3:48
lap 4: 3:53
lap 5: 4:05 (intentionally eased off as i was getting tired!)
lap 6: 3:55

I was very happy with these times as they were considerably faster then last time. Just need to get a more consistent pace. Now I'm waiting for the hot weather to slow me down!

Had fun time at the beach last weekend. Hiking and century bike ride this weekend. Fun!

Tuesday night speed work.

A minor hitch with the running club work out. We went to the park where we ran last week and no-one was there. We have since found out via their web site that they usually train at a school track, not the park. At least we know for next time!

But that didn't stop us doing our own work out at our usual track. So that we could run together, I did 300m splits and hubby did 400m splits. We did 8 and my times were:

Lap 1 1:15
Lap 2 1:15
Lap 3 1:12
Lap 4 1:11
Lap 5 1:14
Lap 6 1:12
Lap 7 1:10
Lap 8 1:13

I'm not sure if that's good but it was just over a 6 min mile pace; there is no way I could keep that up for a mile!! Hubby couldn't catch me though, even when I let him get within 5 yards before I started!!

Weekend antics

Took a day off on Friday and did the sites in DC including a couple of museums then down to Georgetown for some beers by the river. It was a beautiful 80f day.

Saturday I actually went on my first hash with Mount Vernon H3. It was fun to be hashing again and they are a friendly group. But it starts at 10am, which is a bit early for me to be drinking! One slight incident - I was checking trail when I tripped over a log and came down hard on my knee. I could hardly walk for a while then gradually I managed to start running again. Fortunately the trail was well marked as I was right at the back by this point. Afterwards it hurt like hell and was cut up and very swollen. No serious damage I hope.

On Sunday we went on to our new biking clubs annual picnic. Fortunately when I woke up my knee felt OK. Did a 43 mile ride in 2 hrs 40 mins, which is my longest ride for a while and at a pretty decent pace as well. The weather was great and the food was yummy.

This morning my knee was hurting again but I still biked to work. Hopefully I'll be OK for the speed work tomorrow night.

back in training

As I said below we have recently joined a running club. Since the Army 10-miler back in October I have not run any races. But I have still been running around the local area and on the track. The other week I ran a 15:35 2 mile on the track which is pretty good for me.

At my first visit to the running club we ran 6 x half mile laps around a park with a bit of a hill at the end and about a 100yd/1min rest in between. My splits:

lap 1 4:10
lap 2 4:12
lap 3 3:56
lap 4 3:54
lap 5 4:05
lap 6 3:56

I am reasonably happy with these times for my first attempt. My first goal is to get each split below 4 mins.

Life update...

I have no excuses, just lost interest in blogging for a while. I've been keeping track of everyone back in Colorado Springs. Congrats to C4 and Net on their new family addition, congrats to Dani on her new house and congrats to Tits on her 25k.

I got a job out here eventually working for the City of Alexandria. It's a whole different ballgame from working for the City of Colorado Springs. I have a lot more responsibility and I am working long, long hours, lots of evening and weekend meetings. Fortunately we get comp time which is a welcome supplement to my annual leave. The thing that makes this worthwhile is my salary is almost twice as much as it was in the Springs (but still below the median income for Alexandria!!).


We still haven't been hashing. Something else I have temporarily lost interest in. With Boob's arrival in town (he will be working in Alexandria about 2 blocks from my office) we may be encouraged to start going. Apparently one of our Planning Commissioners is a hasher, so it should be interesting if our paths cross!

We went to New Zealand back in February which was fantastic. It was great to spend time with my sister and brother-in-law and we did lots of hiking, camping, mountain biking, kayaking, body boarding and of course drinking and eating. It's still at the top of our list of places to retire to!

We are starting to make friends here - a couple of people from my work-out class and from work. Also we have joined a cycling club and more recently a running club.

Army 10 Miler

I was actually dreading this event as I haven't been running as frequently as I used to and I've put on a few pounds (oops!). But I managed to finish the race and felt pretty OK all the way around despite the sweltering heat. Some poor guy actually died just before the finish line. He was only 25. There were a lot of seriously out of shape people running that race and way too many walkers. What are they thinking!

Anyway, my official time was 1:38:41, which was in the top third of women and my age group. (This is the same as my Garmin time, but my Garmin distance was 10:17 mile. My actual 10 mile time was 1:37:20, but I guess everyone was in the same boat). I was pleased with that as it was faster then the Garden of the Gods 10 which I finished in 1:45, but that was very hilly. DH ran 1:30, which was the same as his GOG time. He doesn't like the heat.

So I have been busy sorting out our new house and looking for jobs. I've had a couple of interviews and it looks like one will result in a job. So I'm going to have to get back into work mode pretty soon. There is a shuttle bus from right outside our door to the metro, which will make commuting very easy.

We haven't made it to a hash yet as we have been busy with other things, including exploring all the running and biking trails. Ironically almost everywhere we have been we have seen fresh hash markings! That must be a sign to get our asses to the hash.

"I Like Your Boobs" was in town the other weekend and we met up with him for an evening of drinkling and dancing in Clarendon. It was good to see old friends.

WHY MEN ARE NOT SECRETARIES...

Husband's note on the refrigerator to his wife:"Someone from the Gyna Colleges called. They said the Pabst beer is normal. When did you start drinking beer?"

If anyone is interested....

I'm still alive!!

We made it over to DC and after some intense house hunting we found a nice town house in a cool developement called Cameron Station in Alexandria. It has a pool, gym, basketball court which also has aerobic/weights/yoga classes, two large parks and it is right on one of the many bike trails through Alexandria. We don't close until Sept 24 so I am stuck out at Ft Belvoir for 6 weeks. Dh started work yesterday so I guess I no longer have an excuse for not looking for a new job. Fortunately there are quite a few possibilities. I just hate filling in job application forms. Time to put the BS brain cells into use again.

At last an update!!

I am still in the UK and haven't had much time to email. My sister has dial-up which makes for slow progress! Return to US on Saturday. Having a great time. The weather totally sucks. There has been massive flooding here. Went over to France for a few days which was wonderul and warmer. Great to see family and old friends.

And before I left Colorado Springs I did manage to climb Pikes Peak for the first time. It was hard work but rewarding to have completed it. Fortunately the weather was perfect all day.

Weekend activities

Friday night was the PMS hash with the ladies. It was great fun and thanks for everyone who showed up to wish me bon voyage. We met up with the guys later on at the Thirsty Parrot. DH was very drunk so we headed home at about 11.

Then up bright and early on Saturday to do the Sailin' Shoes 10k at 7am downtown. DH wanted to bail as he felt terrible. I reminded him that it was his idea to do the 10k (I was going to opt for the 5k) and he who had suggested to me that I should pace myself with the drinking on Friday night!! Anyway we crawled out of bed and made it to the race. The irony is that when we started running DH felt fine and I started to feel terrible. Thankfully he ran with me and pushed me all the way otherwise I think I may have quit. A mini sprint at the end to beat a girl I knew and a time of 56:45 ish. 2 and a half minutes slower than last year but no bad with the hangover from hell. My quads were killing me afterwards. As that doesn't usually happen with a 10k I assume they are still shot from last weeks 10 miler in GoG. Anyway, that is my last race now for several months until the Army 10 miler in October. Yippee!!

Saturday was spent recovering and sleeping. I didn't even have the energy for the hash or going to The Famous on Saturday night. Sunday we cleared out the basement. Fun!

The post-race analysis

Oooooouuuucccchhh!

My time was 1:44:53. I'm disappointed on one-hand that my time was not as fast as I would have liked but on the other hand I am just pleased I finished. The first 5 miles went well, then next 2 were OK and then I died over the last 3. I was walking all of the hills after that. I really haven't done any hill training, not even the incline or any mountain hikes, and that took its toll on my legs. I know it was a poor performance because there were people I have been beating easily all year that ran 4-5mins faster than me!!

DH did a great run, finishing in 1:30:35.

At least I know I will be able to do the Army 10 miler in October without too much trouble!! Roll on Washinton DC - no more hills!!!