Expensive Beer: This weekend I drank some pretty expensive beer. If you think about it that "free" beer served up at most St. Patrick's Day 5K's isn't really "free" it's about $25 a glass and you have to run to get it. But it sure does taste good! PR's: On Saturday I toed the line at the Pursuit of the Holy Grail 5K in Epping, NH. I'd never run this race before and was looking forward to it as the first race of 2014. Going into the race I had the mentality that this was a test-run to see where my fitness level is. After taking three weeks off in December and doing minimal interval workouts I wasn't sure what kind of time I was capable of and I certainly didn't think breaking 20 minutes (one of my running goals for 2014) was within grasp. Going into the race I thought that my September 2013 PR time of 20:22 would be a stretch and that I was more in shape to run a 21:xx.

I opted to wear my Timex instead of my Garmin because I wanted to "run by feel." I wanted to run based on perceived effort instead of the pace my Garmin was displaying. That turned out to be one of the best choices I made. I am absolutely positive that if I had run with my Garmin I would have run a much slower time because I would have held back and run much more conservatively. I am also absolutely positive that if I had been open to the possibility of running a sub 20 that I would have done that as well. I finished with a (new PR) time of 20:03, and watched the clock click closer and closer to 20 as I ran up the hill into the finish chute. There were some moments in the race where my self-talk probably affected the outcome...I'll talk more on that later this week.

Overall I'm incredibly happy and surprised by my finish time. I ran strong. I felt strong. The entire race. I'm not sure I've had a 5K that has ever felt THAT good. The course was moderate, a few rises in the first mile, down hill for the second and up hill in the last half mile around the corner to the finish. My splits reflect the course: 6:36; 6:14 and 7:11 for the last 1.1 (6:31 pace). It's such a great place to start from at the beginning of the season. I'm excited for the next 5K.

The next morning I toed the line again at the St. Paddy's 5 Miler in Portsmouth, NH this time I wasn't alone: I was pacing my friend and coaching client Sarah H. She is training for the Nike Women's Half in DC in April and this race was a test to see how her training is going. And she did amazingly well! Setting a PR in the 5 Mile distance with a time of 42:12 (8:25 pace). It's hard to believe but the temperature difference between the start of Saturday's race at 10:30am and Sunday's race, also at 10:30am was 20 degrees! Sunday's temp was 23 with a windchill factor that made it feel like it was in the teens. The course was hilly and the wind was strong (20mph) but Sarah managed to push through that threshold--where you think you can't--and finish super strong. Way to go Sarah!

Run with a friend. — Sarah and I post race. Congrats Sarah!

Training Update: Last week was another strong week in the 50's. One big thing lacking this week was cross training. I really didn't do much, just a small core workout on Thursday...in my pajamas with the kids. It was something. I'll be back to barre class this week to give my core/hips/arms/legs their regular ass-kicking.

Monday: Easy 6 on the treadmill. Still so cold outside. So easy to choose the treadmill. In February I could suck it up and head outside because that's what you do in the middle of the winter. But when it is March and STILL -5 degrees at 5am...I'm sorry but I'm just going to have to choose the treadmill.

Tuesday: Another treadmill run. Still flipping cold out. Watched Blackfish. Yikes. Don't think I'll ever go to SeaWorld.

Wednesday: 6 miles in 32 balmy degrees. Four easy followed by 6x200 with 200 jog recovery. Felt pretty good. Strong on the 200's which I ran between a stop sign and a street light. Guessed at the distance and whoa! turned out to be EXACTLY 200m.

Thursday: Rest and Core in my PJ's. And a massage! Ahhhhh.

Friday: Four easy treadmill miles. Opted for the treadmill because we had to be out of the house at 7:45am to get up to CHaD for Jack's appointment. Sometimes the transition from running on the treadmill to full-tilt-get-the-family-out-the-door is easier than coming in from and outside run. Also it is dark again.

Saturday: 5K! PR of 20:03 with a mile warm up and cool down to get five for the day.

Sunday: Started off with 7 early morning miles at a relaxed pace. At breakfast, headed off to the five miler. Ran a mile warm up then the race. Came home ate lunch, played with the kids and went off for another 7 miles in the afternoon. Not the most ideal way to run a 20 miler, but I got in the miles and felt surprisingly good!

Did you race this weekend? How expensive was your beer? Any shiny new PR's?

-Sarah

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