Race Goals: Frostbite Four

Tomorrow is the Frostbite Four race. Last year was my first time participating in the race, despite it being on my radar since 2009. Who wants to run a race with the word "frostbite" in the title?? Brrr.... pass. But last year was a blast, and I'm excited to do it again this year.

Last year, I ran a PR in a really strong race time of 32:20, a pace of 8:05. I was thrilled with my race performance, especially after a disappointing half marathon the weekend before. This year, I'd really like to snag another PR. I've given myself a bit of an off season since the Dallas Half Marathon, but the amount of miles I have in my legs this year is an additional 1400+ than last year. I did one speed session on a nice day two weeks ago, and I was pretty thrilled by the paces for that.

With that being said, my goals for the race are:

A Goal: Sub 8 pace. Eeps. This seems speedy, but would be a huge confidence boost going into spring half marathon training.

B Goal: Sub 8:10 pace. The weather won't be nearly as nice and perfect as it was last year, so if I land close to last year's time, it would still make for a stronger performance.

C Goal: Run strong, whatever the finishing time.

I'm excited for tomorrow, and to hang out with running friends for the chili feed after, and hopefully see some 605 Running Co. folks take home some race winning hardware!

Race Goals: Banquet 10k

Tomorrow is our local Banquet 10k, a benefit for the local homeless shelter in town. It's a donation based race with no official timing, and last year was my first time doing it. It was my last race of 2017, and I really surprised myself with how well I did.

This year's race is 2-ish weeks before the Dallas Half, so I'm hoping it can serve as a confidence boost for a strong half. Last year, I averaged an 8:33 pace, which I was really pleased with. This year, I'd really like to hold a 8:15 pace for the race. I'm unsure what the race course is this year, as the race site has moved and it sounds like the route will be through the fairgrounds, which I'm not sure how that'll work. Regardless, I hope to run a strong 6.2 miles to kick off Thanksgiving!

A goal: Under 8:15 pace.
B goal: Under 8:25 pace
C goal: Faster than last year.

I'm choosing to focus on the overall paces instead of time goals, since a donation-based race like this will typically not be an exact race distance, which is totally fine. But I want to stay focused on my pace and not let a wonky distance mess with my brain. And I get to meet Melissa for extra miles before and after for 10 for the day.

Gobble gobble!

Race Goals: Brookings Half Marathon

Leading up to the 605 Running Co. Half marathon, I had thought if everything went perfectly that day, I could maybe come in just under 1:55. I knew my training was there prior to my knee getting pissed off, and I wasn't sure how much my endurance had been effected by some significant time off, especially from the long run, which is typically my weakness.

It just so happens that a 1:55 also corresponds nicely with my Brookings half course PR of 1:55:07. So my absolute A goal for the day is to run my course PR, ideally sub 1:55.


If this doesn't happen, my B goal would be to run under a 9 minute pace. It would be a huge thing mentally for my average pace to be an 8:xx.
My C goal, would be to run faster than the 605 half.
I love this race, so I just want to enjoy it and work hard. 

Race Goals: 605 Running Co. Half Marathon

I love racing. And I love goals. And I love racing to try to hit goals. This spring I have 3 half marathons, which gives me 3 opportunities to knock out some great race times and performances.

I have some numbers floating around in my brain, but for this first half of the spring, my goal is to go out, run hard, find a gear that is uncomfortable and to dig deep and keep pushing as the later miles start to wear on me. I've really put in a lot of work this training cycle and I'm excited to see where it has got me mentally and physically!

Chilly Cheeks 5 Mile Race Goals

Since I didn't get to race the St. Patty's Day 5 mile race, I plan to utilize my exact same goals for this 5 mile race. These goals are assuming that my knee feels a-ok, and all systems are a go. If it's bothering me in the slightest, I'll probably DNS/DNF depending, and continue to rest up so it's 100% for my goal half marathon races!! Fingers crossed.

A Goal: Sub 8:10 pace. Uff, that sounds fast.

B Goal: Sub 8:20 pace.

C Goal: Faster than last year!

St. Patty's Day 5 Mile and 1 Mile Race Goals

I am beyond excited to race tomorrow. I always enjoy a good excuse to race in green gear and celebrate my Irish-ness! We originally had planned to race the 5 mile, as I always like a good 5 mile/10k race to help me figure out where my fitness currently is. When Toni mentioned she wanted to race the one mile too, I figured, why not? They're about 5 hours apart, so might as well try, right?

So without further adieu, here are my goals for the races!

Based on my Frostbite 4 Mile race time, the racing calculator gods seem to think I can race the five mile in an 8:14 pace. My 5 mile PR was set in 2010 on a short course. Like a quarter of a mile short. So I've told myself that if I run that pace for this race, I'll count it as an official PR and toss out the old liar of a race time. :P I ran an 8:10 for that race, so we'll see! [it's insane that 11 months ago my goal for this race distance was sub-9, so stoked for how my training has been going!]

For the 1 mile, I really want to run a post-HS PR. I've only raced one, back in 2011 after running the 5 mile and 5k at this same race series. That PR is a 7:14. I'd be really stoked for a sub 7:10. If I recover swiftly from the 5 mile race, I'm gunning for a sub 7 finish!

Frostbite 4 Race Goals

It's race week yet again! Despite being a runner for a million years, I have never done the Frostbite 4. It has been on my radar for years and years and it's always been too cold or I've not been in good shape, and then what's the point of spending money to run a race to tell you that you're not in shape, right?

Because the half went so poorly, I'm really amped to have a short redemption race. Also, since I know I can spend a million years in Zone 4 of my heart rate without my organs shutting down, I should be fine to do it for 4 miles, right?! :P

A Goal: According to my 10k pace for the Thanksgiving Day race, I should be able to complete 4 miles in 8:19 pace. That sounds super hard, but it's only 4 miles, so why not, right?!

B Goal: Sub 8:30 pace. If I can do it for 6.4 miles I should be able to do it for four right?

C Goal: PR. You guys, I might be able to have a PR party tomorrow. I've only raced one other 4 mile and I did it in a 9:12 pace. I think I can I think I can I think I can.

F^3 Lake Half Marathon Race Goals

Toni and I are making our way to Chicago today to take on the F3 Lake Half Marathon tomorrow morning. Lucky for us, the race is late morning, as it is January in the Midwest. When I finished my half in November, I knew that my goal for this race was sub 2. And I wanted to be in good enough shape that a sub 2 would be a guarantee, so I could just focus on how far below sub 2 I could be.

The last 10 weeks of training have gone really well, so instead of our original ORIGINAL goal of "hey let's do this half marathon to make sure we continue to train through the midwest winter because it'd be so much easier NOT TO" that sub 2 knock it out of the park is looking more and more feasible.

A goal: If I have a super de duper day, I think I can run a 1:57-1:58. The course is an out and back which should help keep me from running a 13.3 or further.

B goal: Sub 2, even by the skin of my teeth. 1:59:59? Cool. I'm game. (Although I really hope it doesn't come down to being that close!)

C goal: Faster than my November time... 2:04:17. This race was a 9:23 pace, on a course that I zig and zagged back and forth across the road to dodge traffic on ALL THE FREAKIN' HILLS.

Tomorrow I *will* run my fastest half marathon since 2012. Can't wait!

Banquet 10k Race Goals + Maintenance Week

I took a brief poll on instagram the other day because I couldn't decide whether to run the 10k or the 5k on Thanksgiving. It's going to be so nice here, so I think I was excited when the vote swung to 10k. But then I had to think of a time goal. I want to run a hard 10k, but I'm not really sure what that'll look like. I haven't raced a 10k well in 3.5 years, so we'll see what that ends up looking like, but I'd like to be in the 8:30-8:40s for pace.

Maintenance Week November 13th-19th

Monday: Rest. I had plans to run with Toni after work, and then she was sick. And by the time I got home, I just couldn't get myself off the couch to go solo.

Tuesday: I had a horrible night of sleep Monday night and a run sounded miserable. Off to a great start this week! [sarcasm font]

Wednesday: Group run at 605 with company from my BRF. We're on the no-plan plan this week so we were thinking 3-4. I love when we do that, because we always end up going on the longer range. 4 miles done followed by yoga.

Thursday: Toni and I met up after work for some more miles. Since I didn't run Monday or Tuesday we opted for six, and I love how nbd 6 milers feel nowadays. That used to be a legit long run! #progress

Friday: Up and at em at 4am to make it to the coffee run for 4 miles and all the coffee after. Best way to start the day!

Saturday: Yoga at the brewery!

Sunday: 9 mile long run on the most beautiful winter day. If it could stay in the 30s with no snow or freezing rain or ice, I would love running a million times more!!

Total miles: 23.13 miles. Not quite the 25 I had as a goal, but pretty darn close!

Ocean View Half Marathon Race Goals

Back when I signed up for this race, my goal was to be in PR shape this fall. Uff, that hasn't quite happened yet, but I'm on the right path! I was reading up on the race a few weeks ago, and if I had thought I was in PR shape, this portion of the description may have changed my mind "this is not a PR course" (although now that I went back to quote it 100% correctly, I can't find this information anywhere. Perhaps they thought it would hinder participation. Perhaps I made it all up. WE MAY NEVER KNOW.)

Oh. Ok then.

Based on the elevation map on the website, you wouldn't think that would be the case.

But once you stumble on one that doesn't minimize the hills, then you know what's up.

Ooooooook!

The good news is that a hilly course forces me to focus on the step and mile I'm in. Which is great. Also, it's supposed to be Jeri approved cool temps! Yesssssssss.

A Goal: I want to run hard. If I have a race day that rivals the Twin Cities 10 Mile, I will be very happy. I was in the race mentally for 97% of the race. That's a huge win for me! My half time from Brookings was 2:05:44 for a pace of 9:33. Despite being a much harder course, I would like to run a faster pace. (My best half since grad school *PGSPR* is 2:02:53, so I'll also stick that number in the back of my brain in case all things are clicking properly and I need an A+ goal!).

B Goal: A year ago, I ran my first sub 2:10 half in years on a much easier course, but on a lot less training.

C Goal: Enjoy the weather, enjoy the views, the ocean, the ability to run without concern of time and pace. Throw your Garmin in the ocean so you can get the rose gold one you covet..... [update: I wrote this goal before I bought the new rose gold one I covet, so I CAN NOT throw this one in the ocean]

Excited to finish out 2017 with half marathon #32 with whatever the result is!

Twin Cites 10 Mile Race Goals

At the start of the summer, a month before we even entered the lottery for the Twin Cities 10 miler, I had started to do some fiddling around with race calculators and predictors for a goal time. I wrote down a time for where I currently thought I was for 10 miles and 13.1, as well as where I'd like to be in the fall for both of those distances. I stuck the sticky note to the inside of my locker at work, and forgot about it.

Fast forward to a few weeks ago, when I again started to analyze my training to determine what seemed feasible slash terrifying for upcoming goal races. I put my 3k-5k speed work paces into some calculators, and compared some of the training paces, and whaddaya know, but it spit out some of those same darn paces I had written down way back in June.

In the last couple of weeks, I've written down a half dozen race plans mile to mile, planning from a slower to faster finish, one focusing on the hill variances through, and others using my 2010 paces as a guide. EVERY MOCK UP I create has me finishing in this same goal time.

I'm starting to get creeped out. And also scared, because the pace is a whole lot faster than my brain thinks I can run ten miles in.

A goal: 1:27s. 8:47 pace would get me just sub 1:28, and a 1:27-1:28 is what all of my calculations keep spitting out. This is definitely a perfect running day mentally, physically, and also a little assistance from the cold weather gods.

B goal: 1:28s. I think this goal is a pretty strong contender. Based on my previous time at this race in 2010, I ran almost .1 long on the course, and I'm sure I'll do that again, since it's a really large race, and sometimes I get impatient and have to take the long way around hoards of people. I know it's only 6 seconds/mile, but an 8:53 for ten miles seems so much more manageable.

C goal: Sub 1:30. I haven't ran a sub 9 minute pace half marathon in a million years, and knocking it out for ten miles would really give me some great confidence in continuing that trend for my half in November.

Regardless of race time, I am beyond thrilled with this training cycle. Toni and I worked incredibly hard for a ten mile race (seriously, sometimes I lol at how challenging our training cycle was FOR A TEN MILE RACE), we put in a ton of miles, woke up at crazy times in the morning to get those miles, did doubles when our personal schedule required it, and I am 100% over the moon in love with running again. I honestly didn't know if I'd ever get back to this point with running and I'm so thankful to be there, and healthy to boot!

I can't wait to turn around and cheer for all of my SFWR sole sisters who are running the Twin Cities Marathon (many of them their first, others shooting for BQs!). They inspire me daily and I can't wait to see them run their victory lap down the finishing stretch. And I know it's jumping the gun a little (a lot) but I'm excited for it to be our turn in 2018!

Sioux Falls Parks and Rec Race Goals

I was feeling really great after the Sioux Falls half marathon. I finished strong, a good chunk of the "race" was in recovery heart rate zone because my fitness has improved so much this summer (!!), and it was the first half marathon I've done in quite some time that I thought, upon finishing, I could totally do 26.2 today.

Whoa.

That's exciting.

But once the dust settled, I caught myself thinking, hmmm.... I wonder what I would've ran if I had raced the course. Could I have broken 2? I think I'm in shape for it, but it's a hard course, and it was incredibly humid. Would the humidity have effected me if I was running harder?

And then I started looking at my goal time for the Twin Cities 10 Mile. Fun fact: last June, before we started training for the race, I wrote down a goal time for TC10 and the November half marathon on a sticky note and hung it up in my locker at work. I paid it no attention for the past few months, only to re-calculate a goal time based on some other data and realized that it matched up.... exactly. Well that's creepy.

So, when I was looking at my goal time, I started to panic a little. Why are goal paces so terrifying?? I looked at McMillans calculator and saw that an 8:08 paced 5k would translate to my goal time. That seems doable. All of my 3k-5k paced speedwork has been in the 7:49-8:10 range.

And then I remembered that our Parks and Rec was putting on a 5k Monday evening. We can't go to most of them this fall since we're training for TC10, but I thought a quick little 3 mile tune up race might be that final mental push to get my brain committed to thinking that I *can* do the goal time I have laid out. I've been running #ALLTHEMILES this year, but I haven't been racing much, so I'm really lacking that strength and ability to know I can push through the suck that comes with racing more frequently.

Tonight I'll be lining up for a 5k (or probably 3 mile, as it tends to be a short course) and seeing what these legs have in them. An 8:08 would be perfect. A sub 8 would make me do a happy dance (I couldn't even tell you the last time I had a sub 8 5k pace, maybe 2011??), and an 8:10-8:15 would even make me happy since we've ran a lot of miles the last few months.

Stay tuned!

605 Series 8 Mile Race Goals

I was hesitant to sign up for the 605 Race Series, because I knew I wouldn't race any of the distances other than the 4 mile. Toni convinced me that we'd do the 8 mile and 12 mile as our training runs together, and our finishing time would be NBD. Thank goodness for Toni, right?

Sunday's 8 mile will be a part of our 11 mile long run for the day. According to the Pfitz plan we're following, we're supposed to increase our long run pace, finishing the last 3 miles near Lactate Threshold pace. Uff da! Our LT pace lately has been between 9-9:20. Our long run pace has been creepily 10:39 almost every week no matter the distance or temperature/humidity or if I'm running with Toni or solo. So weird.

Our plan:

To run 3 miles at our regular pace before the race, with minimal time between those miles and the gun start. I think we'll continue another 2-3 miles at our regular long run pace, with another 2 around 9:30-10 pace, and the final three around, or slightly above 9 minute pace.

Last year I ran the race in 1:16:03, a pace of 9:49. Apparently my race plan was similar last year (I had to look up my race report to be sure): race plan 2 @10:30, 2 @ 10, 2 @ 9:30 2 @ 9-9:15.

I would love for my time/pace to be faster than last year's especially as it's at the end of an 11 miler, but we'll see! Since it's more of a workout vs. a race like last year's was, I'm just excited to get out and run with a bunch of 605 runner friends!

Firecracker 5k Race Goals

On Tuesday I'll be racing in a local Firecracker race. I had originally planned/wanted to do the 10k as there are very few 10ks around here. But after I missed the last 5k in the Parks and Rec series due to an angry back, I decided I wanted to line up for the 5k instead. Also the humidity was going to be out of control again (as per usual) and it seems way easier to wrap my brain around running hard for 3 miles vs 6.

The last two 5ks I ran were short courses, at 3 miles, paces at 8:57 and 8:22. The 5k I ran earlier in June was 8:40 pace. I'd really like to be under 8:15 pace for this 5k, as close to 8 as possible. I've done zero speedwork so who knows if this is feasible, but I know it'll be significantly cooler at this race than it was for the one I ran 8:22 pace for. However, the humidity will be intense, soooo we'll see.

Excited to see what my legs can do!

Brookings Half Marathon Race Goals

About a month ago, I jotted down my goals for this weekends race A, B, and C. My race plan was a range of my A and B goal, with the final time coming down to what I had left for my final 3-5 mile kick.

A goal: 2:02 9:20 pace

B goal: 2:05 9:35 pace

C goal: 2:07 9:45 pace

Now that the race is getting closer, I'm not really sure what the heck my goals are. Hah. I want to run hard, and I'm prepared (I think) to go to a place mentally where it hurts without giving up (uff... that sounds hard, right? maybe I'm not that mentally prepared...hah).

The weather looks great, my training has gone extremely well, and I've seen huge progress in my fitness levels in the past 6-8 months. So I think my plan for tomorrow is a bit of a no-plan. I'll do my standard "take mile 1 easy" easy pace tbd based on how my body feels tomorrow I suppose. Followed by 5 miles at comfortably hard, then the next 4 a little harder, and the final 5k with whatever I have left. Normally I have splits and all that fun stuff all calculated out, but doing so this go around is just freaking me out.

So I think what my goal is for tomorrow is: run hard, leave it out there. Worry about the time on the clock when you cross the finish line. We'll see how that works for a change.

Chilly Cheeks 5 Mile Race Goals

I haven't ran a 5 mile race in years. March of 2011 to be precise. I've only raced two 5 milers, and both of them were when I was much speedier! 3/13/10 St. Patty's Day 5 mile 38:51 (short course) and 3/12/2011 Irishman Races: 5m 44:12 (as part of the Irishman races). The training plan I'm following has a 5 mile-10k race scheduled for this weekend, so I immediately signed up for the Chilly Cheeks 5 Mile that one of my running friends is the race director for.

I'm excited about doing a longer race effort to give me an idea of what my race pace might look like for the half in May. I'm really not sure what to shoot for during this race, so I used the trusty Macmillan calculator to help me calculate some paces.

A goal: 8:44 pace. This would have me around 43:42 finishing time, which would be just slightly faster than my 2011 race.

B goal: sub 9 pace/sub 45.

C goal: Sub 46 miles (9:12 pace).

Fingers crossed my legs decide they have some speed in them tomorrow!

Too Cold to Hold Race Goals

The Too Cold to Hold half marathon was an excuse for me to go down to Texas to see my family, see Dominique, and a reason to keep my running up over the terrible winter months. I fell off the wagon a bit in December (see also: very very cold) and sucked it up in January because 13.1 miles is a long way to run if you aren't ready for it.

There are a few variables not on my side for this race. Mostly, I have been training in negative degree temps. So even if Dallas has a major cold front come through and its in the 40s the morning of the race, that'll still be 50 degrees warmer than what I have been running in. Eeps! Also, I've been following a base building program to gear up for my Brookings Half marathon training cycle. So I've been doing a lot of slow miles. That doesn't necessarily lend itself to a speedy race time, but that is okay with me, because this isn't a goal race!

I'm excited to run another half, regardless.

A Goal--2:07. All the stars in the night sky would probably need to align for this to happen.

B Goal--Sub 2:10. My training leading up to the Monster Dash half was really really strong, and I barely squeaked in under 2:10.

C Goal--2:12. This was my pie in the sky goal for the Sioux Falls half marathon last September, so it's kind of fun that it's my C goal for this race.

No matter what my time is, I'm just excited for a little get away and a change of scenery while I run some hard effort miles!

605 Race Series #1 Goals

This Sunday I'll be running race number 1 in a three race series for the 605 Race Series. This weekend's race is a 4 mile, which is an auto-PR distance (whoop!). Since I've never ran a 4 mile race before, I'm not really sure what to shoot for time wise. I'm not running long this week, and it's the first cutback week I've had in over a month, so my legs are a bit tired.

Part of me thinks that maybe I can sustain my 5k pace from June's 5k series for a 4 mile, based on an increased fitness level. And then the other part of me remembers how hard the 4th of July 10k was. Blech.

My plan is to start sub 9 and hopefully knock out a nice progression run at an uncomfortably hard pace. Whatever that may be.

(Have I mentioned that I've already gotten in 3x as many races in 2016 as I did in 2015??) Wahoo!

Firecracker 10k Race Goals

I've debated all week about running tomorrow's race. Kyle and I have plans to go to his parents' cabin for the fourth of July weekend, and if I decided to bag the race, we could go up Thursday after work and have almost a whole additional day of fun. So I decided to let the weather decide my fate.

Lo and behold, a cold front pushed through midway through this week. Rumor has it, it was 47 degrees last night (=heaven). And Friday's forecast is mid- to low 60s. Insanely humid, and windy. But 60s! So I guess I'm racing.

Kyle is thrilled.

I solicited advice from running friends much of today to help me form my race goals and they are something as follows:

• PGSPR. Currently my PGSPR (Post-grad school PR) is 55:17.
• Course PR. I ran this race in 2011 (and crashed and burned). I ran a 54:14. I ran a 3 minute positive split, or something ridiculous like that. I just re-read my race report and laughed like a hyena. Enjoy that here.
• Sub 53. This is Kyle's prediction. 

10k from 2011

5k from 2010

Harrisburg 5k Race Goals

Originally, tomorrow's 10k race was supposed to be my final "spring" race before I started marathon training. This was back when I thought the 10k was the same day/weekend as the Swan Lake Marathon. After I realized it wasn't, after I had registered for the 10k, I decided I'd rather race a half to attempt sub-2 yet again (fail) instead of a fast 10k time. Well, if I had realized how difficult the half course was, I may have stuck with my original plan! Oh well.

With that being said, I'm not sure what my legs will be up for tomorrow. They're definitely still recovering from the half, but I'm not sure *how* recovered they are. I emailed my buddy Tom, the race director, to see if I could switch from the 10k to the 5k, and he said that would be fine.

If all goes well, I'd like to run a faster time than the St. Patty's Day 5k that I ran in March: 26:17 (8:29 pace). My last set of mile repeats averaged 8:17, so that would be my top range goal assuming my legs are 100% recovered (which I'm seriously doubting, but I wouldn't be mad if they were!).

That would be a 25:40. I'd enjoy a sub 26 as well (8:23 pace. And if my legs just feel like crap and I do a 3.1 mile run through Harrisburg for fun tomorrow morning, that'll be alright too. After all, marathon training starts Monday!!!