Sunday, August 29, 2010

The Sunday Report

We had a wonderful day today.  My friend and endurance mentor, Ben, was racing the GLER 50K, so Kel and I decided to head over to Green Lakes State Park with the boys.  He brought his bike and got a good 2 hours in  while the boys played in the water and on the playground as I watched and cheered on the ultra runners.  There were people doing the 50K and the 100K, which was totally inspiring.  This was the first ultra I have ever gone to.  I loved the very laid-back feel to the whole thing.  We lucked out and saw Ben just as he was finishing his 3rd out of 4 loops about 10 minutes after we got there.  Then I staked out a spot on the beach where I could see everything, and ran to the finish line when I knew Ben was coming in.  It definitely got me fired up for my 50K coming up in November.

Here's Ben crossing the finish line with his 2 kids.

The water here is so clear.  Noah wanted me to take his picture underwater...
but he didn't want to actually go underwater to do it.

My Monkey Child.

The initial plan was for me to run at Green Lakes after Kel returned from his ride, but it was 1:30 and very hot, so I decided to run later.  I ended up heading over to my new favorite running spot, Beaver Lake, and got in 90 minutes of trail running.  Coach Mary told me to break it up into 15 minute segments to work on my mental game.  I did 2 endurance segments, 1 tempo, 1 endurance, another tempo, and 1 more endurance.  During the endurance segments I focused on two words:  strong and smooth.  During the tempo portions my mantra was, "Strong, power; Strong, core."  I didn't use my ipod and felt really good.  I actually had a few moments during each portion when I really felt like I was in the zone.  During the tempo segments, I felt fast and strong.  I saw a mama and a baby deer at the beginning, which made me think this is an ongoing theme in my running.  Haven't quite figured out what it is yet, but there is definitely something going on!!

I was a little disappointed after the run when I saw I only ran 8.78 miles...I'm still working on remembering that trail running is different, but I noticed my pace was very consistent, and I really did feel like I was flying on those trails today.  That is what I will choose to remember from this run!

I finished it up with some Cappuccino Ultragen and an ice bath that was definitely not cold enough.

Here is what the week looked like:

Swim:  1h 20m 3450 yds
Bike:  3h 2m 55s 48.11 mi
Run:  2h 45m 33s 16.53 mi

Total:  7h 8m 28s

Three weeks until Syracuse 70.3!!  Have a great week!


  1. Wow-breaking it up into 15 minute segments is totally a great mental approach! Great job-and especially great that u made it without your iPod....! :-)

  2. A consistent pace is huge, especially on the trail, great job!

  3. Thanks for coming out yesterday and watching GLER. It was wonderful to see you (and the family) before the last loop and at the end.

  4. I was at GLER for a bit on Sunday! I did my long run at the park!


Woo-hoo!! I want to hear from you!