Today I joined a few folks from the run club so I didn't have to do my 5 recovery miles alone. I'm also giving Joe some time to run his own pace too. I met Kelly D., Lorena, & Steve at the new Uncle Buds location. We ran the 5 mile hilly route that I usually do with Joe as a Wednesday night tempo run. We ended up with 5.2 & I think our time was around 55 minutes. I needed to keep it slow & easy. It just felt good getting out there in the cold sunshine with runners I rarely get to run with from the club. I did my weight machines at the gym, the bike for 35 minutes, & ab ripper. I'm sleeping in tomorrow & getting up at the last minute for work. Tomorrow is my last half work day. After work, I will be doing some form of yoga & when Joe comes home about 4 pm, we are hitting the speed work.
I feel good, no real soreness at all. :-)
Next weekends long run may be a hilly 13.1 closer to home rather than Crockett Park since we have the kids. The next weekend will be a flat 19-20 miles. I need to review my training schedule & see where I need to be over the next 6 weeks. So far I'm extremely pleased with how everything is going. Marathon training from late fall into winter agrees with me so far. I pray that we don't have a lot of ice this winter though. I'm being extremely careful not to fall. :-)
We plan to have dinner & ring in the new year with our friends in Murfreesboro & drop by the run clubs party after midnight.
Be safe & happy new year!!
Goal: Get Faster!
Sunday, December 30, 2012
Saturday, December 29, 2012
18 glorious miles
Joe & I got started about 6:21am per my garmin time. It was actually warmer when we started running than when we finished. My fingers & mouth were the only body parts that got cold. My North Face gloves were not enough. You'd think between the 8-10 prs of gloves we have between us that I'd have this figured out by now.
We did 7 miles together heading out from the Y on the main road all the way to Franklin Rd & over towards the school & back. We actually had a hill or two over there but kept it pretty steady overall. We met back up at the Concord Y parking lot to pick up the rest of the runners who were running 10 miles. While we were waiting on them, Joe turned his garmin off in order to get into the car. I kept my garmin on & circled the parking lot slowly while waiting on everyone to get there & get ready to run. That's how I ended up with 18 instead of the planned 17. Next week is a cut back week to 13 miles so I'm A-OK with the 18 this week. I felt stronger on the back end of it. It just seemed like it took a few miles to get the body completely warmed up. I wore an underarmour singlet & a moving comfort long sleeve with a hoodie. I also had a head band on to keep my ears warm. Of course I had on my longest, oldest, & most comfortable hind tights. The newer tights that I've bought recently want to slide down over my hips so I'm only wearing them on shorter runs. Joe carried my fuel in the belt & gave me 3 gus & I ate half an organic energy waffle. He ate the other half even after we dropped it. LOL! For some reason I forgot to take in the 4th gu but that's ok. We ran the last 10 miles with David C. & Tandy B. It just felt way too easy. We negative split this one really easily avoiding the bigger hills on the outskirts of Crockett park. My IT Band was happy! I got a half an hour massage on my legs only & I feel really good. We ate a good solid protein filled breakfast at Mama's Java's & I downed my myoplex protein drink with it. Good times, Good food!
18 miles-8:59 pace-2:41:39
I have no doubt that I could have done 20 miles today in 3 hours flat. What a boost to my confidence this run made!
Mile 1: 9:39 (warming up & windy)
Mile 2: 8:49 (I'm warmed up now!)
Mile 3: 8:43
Mile 4: 8:57 (took in gu)
Mile 5: 8:57
Mile 6: 9:12 (hill)
Mile 7: 9:01 (took in gu)
Mile 8: 9:46 (me circling parking lot waiting on the group to start)
Mile 9: 8:56
Mile 10: 8:59
Mile 11: 9:14 (took in gu, ate 1/2 a cookie)
Mile 12: 8:57
Mile 13: 8:57
Mile 14: 8:45
Mile 15: 8:42
Mile 16: 8:48
Mile 17: 8:38 (finish STRONG!)
Mile 18: 8:42 (1/2 a mile of this was me running around the parking lot refusing to stop at 17.5)
Tomorrow: 5 recovery miles, the bike, & weights at the gym
We did 7 miles together heading out from the Y on the main road all the way to Franklin Rd & over towards the school & back. We actually had a hill or two over there but kept it pretty steady overall. We met back up at the Concord Y parking lot to pick up the rest of the runners who were running 10 miles. While we were waiting on them, Joe turned his garmin off in order to get into the car. I kept my garmin on & circled the parking lot slowly while waiting on everyone to get there & get ready to run. That's how I ended up with 18 instead of the planned 17. Next week is a cut back week to 13 miles so I'm A-OK with the 18 this week. I felt stronger on the back end of it. It just seemed like it took a few miles to get the body completely warmed up. I wore an underarmour singlet & a moving comfort long sleeve with a hoodie. I also had a head band on to keep my ears warm. Of course I had on my longest, oldest, & most comfortable hind tights. The newer tights that I've bought recently want to slide down over my hips so I'm only wearing them on shorter runs. Joe carried my fuel in the belt & gave me 3 gus & I ate half an organic energy waffle. He ate the other half even after we dropped it. LOL! For some reason I forgot to take in the 4th gu but that's ok. We ran the last 10 miles with David C. & Tandy B. It just felt way too easy. We negative split this one really easily avoiding the bigger hills on the outskirts of Crockett park. My IT Band was happy! I got a half an hour massage on my legs only & I feel really good. We ate a good solid protein filled breakfast at Mama's Java's & I downed my myoplex protein drink with it. Good times, Good food!
18 miles-8:59 pace-2:41:39
I have no doubt that I could have done 20 miles today in 3 hours flat. What a boost to my confidence this run made!
Mile 1: 9:39 (warming up & windy)
Mile 2: 8:49 (I'm warmed up now!)
Mile 3: 8:43
Mile 4: 8:57 (took in gu)
Mile 5: 8:57
Mile 6: 9:12 (hill)
Mile 7: 9:01 (took in gu)
Mile 8: 9:46 (me circling parking lot waiting on the group to start)
Mile 9: 8:56
Mile 10: 8:59
Mile 11: 9:14 (took in gu, ate 1/2 a cookie)
Mile 12: 8:57
Mile 13: 8:57
Mile 14: 8:45
Mile 15: 8:42
Mile 16: 8:48
Mile 17: 8:38 (finish STRONG!)
Mile 18: 8:42 (1/2 a mile of this was me running around the parking lot refusing to stop at 17.5)
Tomorrow: 5 recovery miles, the bike, & weights at the gym
Thursday, December 27, 2012
2012 leads into 2013 quite nicely.
I started out 2012 hoping to get back to my former self of running sub-2 hr half marathons. I signed up to run with the fleet feet training group & had fun. It's a great program & I would recommend it to beginners or those who need to meet new runners, make friends, etc... Hindsight, the program wasn't aggressive enough for me. I needed to crank it up in a bad way & I did. I put the two Springtime 1/2's behind me, lost roughly 15-18 lbs by June, started Chicago marathon training, & cranked out some miles with our Nolensville run club. I found motivation to push myself without injuring myself this year.
This pretty much started with me using the myfitnesspal app in late February. I've been on it for over 305 straight days logging food & exercise. I'm still maintaining the loss. I'm going to continue with it even after I pass the 1 year mark. Why? Because it works! I found the muscles that I knew I had once that weight was gone. It certainly helped with speed too!!
If you look to the right on this blog, you will see all the PRs I set just since Oct of this year. I'm damn proud of myself & it makes me want to set the bar just a little higher for 2013. The first PR of the year was Chicago. I'm proud of it but I know I can do better. The two biggest things I'm working on for my 11th marathon are my nutrition on the long runs & speed. We are practicing nutrition intake every weekend. I'm also doing some form of speed work almost every week.
As you know from reading this blog, my husband qualified for Boston 2014 in Chicago. I have until September to qualify if I want to run it with him. My first ever attempt will be at the New Orleans marathon in February. Little did I know that when we were there in Dec 2011 for our anniversary & Saints game that we would ever want to come back. I told Joe that I never wanted to go back there unless we ran the marathon. Fast forward to Oct/Nov of this year & the NOLA marathon fit right into our busy schedule. We now have 7 other members of our run club coming too. :-)
The 1:48:09 half I did in Indy in early November gave me hope that maybe one day I just might be able to run a 1:45 half or faster. I also took a full minute off my 5k PR & totally smoked my 5 mile PR. I still have a lot of work to do in 2013 but I have hope & my confidence builds every week. I did the training that I had always known about & never made excuses not to do it. For that I'm proud to pat myself on the back. I did ALL my weekday runs & ALL my weekend long runs for Chicago & they didn't all go well but I did them. You CANNOT expect to hit your goal on race day if you don't do the required training both during the week & on weekends. I got lucky once or twice but never again will I ever do a marathon half-assed. It's not worth the injury. Respect the distance!
I also continued to do at least one day of weights, my Yoga/Pilates DVDs, & some P90x. My abs have never looked better. :-)
We also participated in another TN Ragnar Relay. Our 2nd one proved, it's best to be in van 1 if everyone's going to the start line otherwise let van 2 sleep in & meet at the first exchange. Just my 2 cents. :-). I won't say never but I will say van 1 please or let me sleep in & I will see you in Jasper, TN. I really don't see us doing another relay unless we do one out of state.
Two Goals for 2013:
NOLA marathon-qualify for Boston 2014
Run a 10k PR
I'm leaving it at that. Two running goals since this is my "running" blog. :-P
I hope everyone had a great 2012 year of training & races. I couldn't have asked for the year to go any better.
What are your running goals for 2013? Did you learn anything from 2012?
This pretty much started with me using the myfitnesspal app in late February. I've been on it for over 305 straight days logging food & exercise. I'm still maintaining the loss. I'm going to continue with it even after I pass the 1 year mark. Why? Because it works! I found the muscles that I knew I had once that weight was gone. It certainly helped with speed too!!
If you look to the right on this blog, you will see all the PRs I set just since Oct of this year. I'm damn proud of myself & it makes me want to set the bar just a little higher for 2013. The first PR of the year was Chicago. I'm proud of it but I know I can do better. The two biggest things I'm working on for my 11th marathon are my nutrition on the long runs & speed. We are practicing nutrition intake every weekend. I'm also doing some form of speed work almost every week.
As you know from reading this blog, my husband qualified for Boston 2014 in Chicago. I have until September to qualify if I want to run it with him. My first ever attempt will be at the New Orleans marathon in February. Little did I know that when we were there in Dec 2011 for our anniversary & Saints game that we would ever want to come back. I told Joe that I never wanted to go back there unless we ran the marathon. Fast forward to Oct/Nov of this year & the NOLA marathon fit right into our busy schedule. We now have 7 other members of our run club coming too. :-)
The 1:48:09 half I did in Indy in early November gave me hope that maybe one day I just might be able to run a 1:45 half or faster. I also took a full minute off my 5k PR & totally smoked my 5 mile PR. I still have a lot of work to do in 2013 but I have hope & my confidence builds every week. I did the training that I had always known about & never made excuses not to do it. For that I'm proud to pat myself on the back. I did ALL my weekday runs & ALL my weekend long runs for Chicago & they didn't all go well but I did them. You CANNOT expect to hit your goal on race day if you don't do the required training both during the week & on weekends. I got lucky once or twice but never again will I ever do a marathon half-assed. It's not worth the injury. Respect the distance!
I also continued to do at least one day of weights, my Yoga/Pilates DVDs, & some P90x. My abs have never looked better. :-)
We also participated in another TN Ragnar Relay. Our 2nd one proved, it's best to be in van 1 if everyone's going to the start line otherwise let van 2 sleep in & meet at the first exchange. Just my 2 cents. :-). I won't say never but I will say van 1 please or let me sleep in & I will see you in Jasper, TN. I really don't see us doing another relay unless we do one out of state.
Two Goals for 2013:
NOLA marathon-qualify for Boston 2014
Run a 10k PR
I'm leaving it at that. Two running goals since this is my "running" blog. :-P
I hope everyone had a great 2012 year of training & races. I couldn't have asked for the year to go any better.
What are your running goals for 2013? Did you learn anything from 2012?
Wednesday, December 26, 2012
brrr....cold!
We left MI yesterday at 4:40pm & got home at 1:20am. Why? To avoid the craptastic weather they were about to get in Ohio. Turns out Joe's parents have 6 inches of snow & their 'hood lost power today. Needless to say, we're grateful Jake gave us a heads up on the weather so we could get the heck out of dodge. ;-) Otherwise, we would have had a LONG drive home today. So, very glad to be home & safe.
So, we crawled into bed about 1:45am. Talk about feeling like crap & feeling stiff from being in the car 8 hrs & 40 mins...wow! I got up around 8:00am & did laundry most of the morning. I did get to the gym. I did the bike for 30 mins, stretched the IT Band, & jogged 2 miles in the treadmill.
I, also ran with the club on the hills tonight for 5.35 miles at a comfortable tempo pace.
5.35 miles - 8:30 pace - 45:24
It took a little while to get the legs going in the cold & I tried my best not to push it down to 10k pace. Scott told me my tempo runs should be a little slower than 10k pace. I was too tired & stiff legged to go for 6 miles or more but I'm ok with the run.
Mile 1: 8:44
Mile 2: 8:34
Mile 3: 8:20
Mile 4: 8:31
Mile 5: 8:28
.35: 8:00
It was bittersweet saying good bye to Adriane & her family tonight. She was the captain of our "Sisters with Blisters" Rutherford Relay team. They're moving back to the Reno, Nevada area to be closer to family. I'm going to miss her cheerful attitude. Such a sweet family.
So, we crawled into bed about 1:45am. Talk about feeling like crap & feeling stiff from being in the car 8 hrs & 40 mins...wow! I got up around 8:00am & did laundry most of the morning. I did get to the gym. I did the bike for 30 mins, stretched the IT Band, & jogged 2 miles in the treadmill.
I, also ran with the club on the hills tonight for 5.35 miles at a comfortable tempo pace.
5.35 miles - 8:30 pace - 45:24
It took a little while to get the legs going in the cold & I tried my best not to push it down to 10k pace. Scott told me my tempo runs should be a little slower than 10k pace. I was too tired & stiff legged to go for 6 miles or more but I'm ok with the run.
Mile 1: 8:44
Mile 2: 8:34
Mile 3: 8:20
Mile 4: 8:31
Mile 5: 8:28
.35: 8:00
It was bittersweet saying good bye to Adriane & her family tonight. She was the captain of our "Sisters with Blisters" Rutherford Relay team. They're moving back to the Reno, Nevada area to be closer to family. I'm going to miss her cheerful attitude. Such a sweet family.
Tuesday, December 25, 2012
A snowy 8 miles on Christmas morning
I was going to do a tempo run this morning but that wasn't happening in the snow we got in MI yesterday afternoon. Very pretty, though, & yes that's my husband ahead of me. It was 8 miles at a 9:57 pace. :-)
Monday, December 24, 2012
Christmas eve morning @ The Great Lakes Athletic Club
Jake got us passes to use at his gym so we went today. Turns out my cousin, Susan, goes there too. It was probably the biggest gym I've ever seen. Indoor walking track that some were running on, huge free weight room, huge weight machine room, massive cardio area, a restaurant, physical therapy area, massage room, etc...
I did the bike, elliptical, a few weight machines, & some free weights. It felt good to do some weights today. Like yoga I think my body craves it after a while.
Tomorrow we are going for an 8 mile run at some point. We have been lucky with the weather so far here but there are icy patches out there. So the pace will be determined by how much ice we cautiously tread over. Just getting out there is the goal. :-)
I went over my planned mileage this past week but it's all good & I feel great. My hip/IT band love running flat.
I'm looking forward to January training.
Merry Christmas Eve!
I did the bike, elliptical, a few weight machines, & some free weights. It felt good to do some weights today. Like yoga I think my body craves it after a while.
Tomorrow we are going for an 8 mile run at some point. We have been lucky with the weather so far here but there are icy patches out there. So the pace will be determined by how much ice we cautiously tread over. Just getting out there is the goal. :-)
I went over my planned mileage this past week but it's all good & I feel great. My hip/IT band love running flat.
I'm looking forward to January training.
Merry Christmas Eve!
Sunday, December 23, 2012
5 mi recovery run
We took off from Joe's parents house & ran into downtown. 5 flat cold miles turned into a 9:25 pace. Yep, I ran it too fast but it felt so very good. No soreness from yesterday at all. :-)
16 miles on the Paint Creek trail, Lake Orion, MI
We got to Joes parents around noon yesterday & I was itching to run. Reading about the tribute run happening in Nashville (26.4.26) & being couped up in the car just made me want to get the 16 done. We had plenty of time to do it before dinner & the Lions game. (go Megatron!)
It was around 32 degrees, little windy, but the sun was trying to come out. What we didn't realize was that the route we were about to do was a slight downhill going out & of course a slight uphill coming back. I tried to keep it reeled in on the front end but it just wasn't happening. No Negative split this weekend but the pace was awesome overall.
I wore my 305 garmin this time. I took in 3 gus total, one every 4 miles. The last one made me feel a little blah. Forgot to bring my myoplex protein recovery drink to MI but I feel ok overall. I love the fact that my legs lock into an 8:45-8:50 pace on the flats! If I could run on a soft trail like this every weekend I would never be injured.
16 miles - 2:22:00 - 8:53 (joes 305 showed 2:22:24)
Mile 1: 9:04
Mile 2: 8:54
Mile 3: 8:44
Mile 4: 8:46
Mile 5: 8:54
Mile 6: 8:46
Mile 7: 8:50
Mile 8: 8:37
Mile 9: 9:08 (tummy felt blah)
Mile 10: 8:45
Mile 11: 8:38
Mile 12: 8:50
Mile 13: 8:54
Mile 14: 8:51
Mile 15: 9:13 (ugh, tummy)
Mile 16: 9:06
Probably a recovery run today of 5-6 miles. Going to Hansons running store today to spend a gift card. Whoo hoo!!
It was around 32 degrees, little windy, but the sun was trying to come out. What we didn't realize was that the route we were about to do was a slight downhill going out & of course a slight uphill coming back. I tried to keep it reeled in on the front end but it just wasn't happening. No Negative split this weekend but the pace was awesome overall.
I wore my 305 garmin this time. I took in 3 gus total, one every 4 miles. The last one made me feel a little blah. Forgot to bring my myoplex protein recovery drink to MI but I feel ok overall. I love the fact that my legs lock into an 8:45-8:50 pace on the flats! If I could run on a soft trail like this every weekend I would never be injured.
16 miles - 2:22:00 - 8:53 (joes 305 showed 2:22:24)
Mile 1: 9:04
Mile 2: 8:54
Mile 3: 8:44
Mile 4: 8:46
Mile 5: 8:54
Mile 6: 8:46
Mile 7: 8:50
Mile 8: 8:37
Mile 9: 9:08 (tummy felt blah)
Mile 10: 8:45
Mile 11: 8:38
Mile 12: 8:50
Mile 13: 8:54
Mile 14: 8:51
Mile 15: 9:13 (ugh, tummy)
Mile 16: 9:06
Probably a recovery run today of 5-6 miles. Going to Hansons running store today to spend a gift card. Whoo hoo!!
Saturday, December 22, 2012
Almost there....
On Thursday, I gave my legs some rest. I rode a bike at the gym for 40 minutes, did some weight machines, & around 15-20 minutes on an elliptical. I also made myself do my 70 minute "Yoga for Runners" DVD for the 2nd time this week. My body craved it. It sure makes a huge difference with me.
Friday morning I did ab ripper & stretched some more. At our hotel last night I rode a bike for 20 minutes & got on an elliptical for 20 minutes. After being in the car about 5 hours I had to do something. We were a bit wired from eating Harry & David candy & popcorn factory snacks. :-).
I will say that I've not gained one single pound thanks to all the running. I really like marathon training during the holidays. Keeping myself in check & eating good carbs keeps my energy up.
I am a bit sleep deprived this morning since Joey & Joe both kept me up last night. They have the sniffles. I think Joey got up 10,000 times last night to blow his nose. Ugh!
We've seen snow in KY & OH but as I type this it's getting thinner as we head into MI. Thank goodness! I can handle cold but I can't handle running on icy snow.
Today is obviously a rest day. We have the Lions vs Falcons game tonight at Ford field. Wonder how much of a butt kicking the Falcons will give Detroit! LOL!
Tomorrow we plan to run... How far will be determined tomorrow. I had planned a cutback week but I'm itching to do 16 so very bad. I hope that's a good sign. The only thing that worries me is the wind. I've got a headband I've rarely ever worn with me. I'm just excited about running flat & cold & NOT in Tennessee. :-)
Most of our running club is running with angels this morning. A group in East Nashville organized a run in honor of the Sandy Hook children & educators lost. Each runner gets a paper angel to run with & the distances are varied. Had we been staying local I know we would've done it. You pay a dollar for every mile you run & of course the money goes to Sandy Hook victims. Joe made a donation & I bought a bumper sticker.
Happy running everyone!
Friday morning I did ab ripper & stretched some more. At our hotel last night I rode a bike for 20 minutes & got on an elliptical for 20 minutes. After being in the car about 5 hours I had to do something. We were a bit wired from eating Harry & David candy & popcorn factory snacks. :-).
I will say that I've not gained one single pound thanks to all the running. I really like marathon training during the holidays. Keeping myself in check & eating good carbs keeps my energy up.
I am a bit sleep deprived this morning since Joey & Joe both kept me up last night. They have the sniffles. I think Joey got up 10,000 times last night to blow his nose. Ugh!
We've seen snow in KY & OH but as I type this it's getting thinner as we head into MI. Thank goodness! I can handle cold but I can't handle running on icy snow.
Today is obviously a rest day. We have the Lions vs Falcons game tonight at Ford field. Wonder how much of a butt kicking the Falcons will give Detroit! LOL!
Tomorrow we plan to run... How far will be determined tomorrow. I had planned a cutback week but I'm itching to do 16 so very bad. I hope that's a good sign. The only thing that worries me is the wind. I've got a headband I've rarely ever worn with me. I'm just excited about running flat & cold & NOT in Tennessee. :-)
Most of our running club is running with angels this morning. A group in East Nashville organized a run in honor of the Sandy Hook children & educators lost. Each runner gets a paper angel to run with & the distances are varied. Had we been staying local I know we would've done it. You pay a dollar for every mile you run & of course the money goes to Sandy Hook victims. Joe made a donation & I bought a bumper sticker.
Happy running everyone!
Wednesday, December 19, 2012
Tuesday & Wednesday
Tues: 35 minutes on a bike at the gym, free weights, & 7 VERY hilly miles with Kate & Laurie.
My legs are hill weary! :-P. The pace was around 9:54 since we walked a lot of the hills.
Wed: "2 a day" Wednesday! 10 "unplanned" miles with Kate in the middle of the day. LOL!
We had thought we were doing 7 or 8 but its all good. We walked the hills again today but Crockett Park doesn't have big hills so the pace was 9:31. I had just had spaghetti right before we ran so the first 2-3 miles were a struggle with the full belly. About 6 miles in I was wishing I had stopped at the water fountains for water. Stupid me should've brought fuel and a fuel belt. It was fun though. I totally enjoyed talking to Kate the whole way.
Tonight I just winged it. I took it easy and enjoyed myself by running with Andrea K. and then finishing up with Lauren R. (4 miles 9:24 pace).
Some days you just have to take it easy and enjoy the company. I love our run club!
My legs are hill weary! :-P. The pace was around 9:54 since we walked a lot of the hills.
Wed: "2 a day" Wednesday! 10 "unplanned" miles with Kate in the middle of the day. LOL!
We had thought we were doing 7 or 8 but its all good. We walked the hills again today but Crockett Park doesn't have big hills so the pace was 9:31. I had just had spaghetti right before we ran so the first 2-3 miles were a struggle with the full belly. About 6 miles in I was wishing I had stopped at the water fountains for water. Stupid me should've brought fuel and a fuel belt. It was fun though. I totally enjoyed talking to Kate the whole way.
Tonight I just winged it. I took it easy and enjoyed myself by running with Andrea K. and then finishing up with Lauren R. (4 miles 9:24 pace).
Some days you just have to take it easy and enjoy the company. I love our run club!
Tuesday, December 18, 2012
7 HILLY miles!
I did some hill repeats yesterday & low & behold we end up running one of the hilliest neighborhoods I've ever seen today. Ugh! It was 7 miles & it was a 9:54 pace. We walked up probably 3-4 of the insane hills. My IT Band was not happy. I forgot to eat lunch today since I wasn't at work during lunch. LOL! I was so hungry on that run. The only good thing about the 7 miles was that I had a good time with Kate J. & her friend, Laurie. Tomorrow, Kate & I are running flat in Crockett, probably a progression run. We are still joining NRC for the Wednesday night run, though. So, I will be getting in a "2 a day" tomorrow. ;-)
I also did some free weights & rode a bike for 35 minutes at the gym today. It sure was nice leaving work super early today. I am finally getting used to my new garmin 410. I also went to Fleet Feet & used my gift card. I got another pair of New Balance & the black, less agressive inserts. I also scored a Moving Comfort bra for $18 off the sale rack! Whoo Hoo!
Well, time to clean up & pack for our trip to MI. It will be so nice to have a change of scenery.
I also did some free weights & rode a bike for 35 minutes at the gym today. It sure was nice leaving work super early today. I am finally getting used to my new garmin 410. I also went to Fleet Feet & used my gift card. I got another pair of New Balance & the black, less agressive inserts. I also scored a Moving Comfort bra for $18 off the sale rack! Whoo Hoo!
Well, time to clean up & pack for our trip to MI. It will be so nice to have a change of scenery.
Monday, December 17, 2012
Half day work days rock!
Sunday: 5 recovery miles at just over a 10 minute pace, weight machines, & 35 minutes on a bike
Monday: 5 miles with hill repeats at around a 9:58 pace overall, ab ripper, & a 70 minute "yoga for runners" DVD (that yoga felt so good!)
I am going to pack for Michigan tomorrow. Looks like we will be running in tights for sure per the weather reports. I cannot wait to run on that soft paint creek trail. :-)
I have to admit something, though...I've really had a heavy heart since Friday. I've not felt like this since September 11, 2001.
Monday: 5 miles with hill repeats at around a 9:58 pace overall, ab ripper, & a 70 minute "yoga for runners" DVD (that yoga felt so good!)
I am going to pack for Michigan tomorrow. Looks like we will be running in tights for sure per the weather reports. I cannot wait to run on that soft paint creek trail. :-)
I have to admit something, though...I've really had a heavy heart since Friday. I've not felt like this since September 11, 2001.
Saturday, December 15, 2012
15 miles
I have to say I went to bed thinking about the tragedy yesterday & woke up thinking about it. There are no words.....just really hate that these families have to go through this and right here at Christmas. I could get on a rant about how I believe we need to get back to our grassroots traditions like prayer in school (& everywhere else), spanking our kids, not giving awards just for participating, violent video games, violence in movies, etc.. I believe there's a better way but can this nation get back to doing things that will make our kids grow up & not kill? I am sure his mom & his father (they are divorced) did the best they could. It just makes for a scary world.
Even through it was raining a little when we left this morning, I knew that we could get this run done & out of the way no matter what. Tragedy like this makes things like a rainy 15 mile run seem extremely trivial. I'll admit, I don't worry about much anymore & I'm grateful for everything I have especially my health. I knew I wanted to take it easy on the IT Band. It's really been mad this week & I've made an appt with a massage therapist for the 29th. Ever since Thanksgiving, it's been a little ticked off because I went nearly a week without rolling it out. I'm going to crank up the strength training on it this week & back off on "speed". I ran well this morning, though. We had Traci B. with us for the first 10 miles. She's on myfitnesspal also & has done GREAT with it. She's been on it for over 400 days straight!
The two gu packets I took in during the run REALLY helped. I took one at mile 5 & mile 10. I felt awesome the entire way. My left hip started protesting the last 2.5 miles but right now as I sit here & type it feels ok. Not severe pain just very dull & annoying. I'm cranking up the yoga before we leave for MI next Friday & the roller is going with us. Joe rubbed biofreeze on it digging into the IT Band. If I can keep my body together I know I'll do well in NOLA. I think I just might have the speed to get to Boston on my FIRST TRY! ;-) I can't believe I feel this way but I do. 15 miles this morning at this pace was so EASY for me.
Below are the mile splits per Joe's garmin. We didn't run totally flat. We had quite a few rollers the first 4-5 miles. I've noticed that on the flats my body locks into a sub 9:00 pace & it's so automatic that it just doesn't feel right to put on the breaks. Sub 9 minute miles seem so easy to me right now. Amazing feeling!
15 miles - 8:56 pace - 2:14:01 - goal: negative split & we did!
Mile 1: 9:16
Mile 2: 9:00
Mile 3: 8:54
Mile 4: 9:05
Mile 5: 9:22 (back at car to ditch extra clothing & eat first gu)
Mile 6: 9:02
Mile 7: 9:07
Mile 8: 8:51
Mile 9: 8:53
Mile 10: 8:53 (eat 2nd gu)
Mile 11: 8:47
Mile 12: 9:00
Mile 13: 8:22
Mile 14: 8:47 (wonky hip pain but my body didn't feel like slowing down)
Mile 15: 8:44 (finished strong & feeling pretty dang good)
Even through it was raining a little when we left this morning, I knew that we could get this run done & out of the way no matter what. Tragedy like this makes things like a rainy 15 mile run seem extremely trivial. I'll admit, I don't worry about much anymore & I'm grateful for everything I have especially my health. I knew I wanted to take it easy on the IT Band. It's really been mad this week & I've made an appt with a massage therapist for the 29th. Ever since Thanksgiving, it's been a little ticked off because I went nearly a week without rolling it out. I'm going to crank up the strength training on it this week & back off on "speed". I ran well this morning, though. We had Traci B. with us for the first 10 miles. She's on myfitnesspal also & has done GREAT with it. She's been on it for over 400 days straight!
The two gu packets I took in during the run REALLY helped. I took one at mile 5 & mile 10. I felt awesome the entire way. My left hip started protesting the last 2.5 miles but right now as I sit here & type it feels ok. Not severe pain just very dull & annoying. I'm cranking up the yoga before we leave for MI next Friday & the roller is going with us. Joe rubbed biofreeze on it digging into the IT Band. If I can keep my body together I know I'll do well in NOLA. I think I just might have the speed to get to Boston on my FIRST TRY! ;-) I can't believe I feel this way but I do. 15 miles this morning at this pace was so EASY for me.
Below are the mile splits per Joe's garmin. We didn't run totally flat. We had quite a few rollers the first 4-5 miles. I've noticed that on the flats my body locks into a sub 9:00 pace & it's so automatic that it just doesn't feel right to put on the breaks. Sub 9 minute miles seem so easy to me right now. Amazing feeling!
15 miles - 8:56 pace - 2:14:01 - goal: negative split & we did!
Mile 1: 9:16
Mile 2: 9:00
Mile 3: 8:54
Mile 4: 9:05
Mile 5: 9:22 (back at car to ditch extra clothing & eat first gu)
Mile 6: 9:02
Mile 7: 9:07
Mile 8: 8:51
Mile 9: 8:53
Mile 10: 8:53 (eat 2nd gu)
Mile 11: 8:47
Mile 12: 9:00
Mile 13: 8:22
Mile 14: 8:47 (wonky hip pain but my body didn't feel like slowing down)
Mile 15: 8:44 (finished strong & feeling pretty dang good)
Thursday, December 13, 2012
It's almost FRIDAY!
So very glad to have this LONG week almost over. I work a half a day tomorrow. Monday will be my last full day of work until after the first of the year! I love that I get all holidays off in addition to 18 vacation days! (I've only been with the company a little over a year & a half!). We did our major gift stuff at work today. I got the best gift ever from my boss..."wait for it"......a Fleet Feet gift card for $50.00! Does he know me or what?!
After work I ran a fairly easy 4.32 miles at a 9:18 pace, rolled out my IT Band at the gym, did a few weights, & 30 minutes on a bike. I think I've made my IT Band pretty sore with the exercises this week. It's still a little mad a me for not bringing my roller to Texas for Thanksgiving.
Tomorrow will likely be an ab ripper & yoga day. Saturday we are running 15 miles. I hope it goes as well as last weeks 14.
Happy Early weekend!!!
After work I ran a fairly easy 4.32 miles at a 9:18 pace, rolled out my IT Band at the gym, did a few weights, & 30 minutes on a bike. I think I've made my IT Band pretty sore with the exercises this week. It's still a little mad a me for not bringing my roller to Texas for Thanksgiving.
Tomorrow will likely be an ab ripper & yoga day. Saturday we are running 15 miles. I hope it goes as well as last weeks 14.
Happy Early weekend!!!
Wednesday work out
Wednesday was cra-crazy at work. Luckily I got up early for ab ripper & IT band exercises before work. I ran 3 miles with Joe when I finally arrived in Nolensville. I was so cold that I got frustrated with my new garmin. I relied on Joe's garmin stats.
3 miles - flat - 24:50
Not sure of mile times but I definitely finished faster than I started.
3 miles - flat - 24:50
Not sure of mile times but I definitely finished faster than I started.
Wednesday, December 12, 2012
6 miles @ mp pace
This run was supposed to be this morning but again I moved a run up to avoid 27 degree weather, plus it was just more convenient for both of us. So, there won't be a "2 a day Wednesday" this week . I did ab ripper & IT Band exercises this morning. The plan is still to do 3 miles with the group tonight. (warm up, fast, sprint)
I haven't figured out how to read the laps in the new garmin yet. I did once but couldn't figure it out last night so I'm giving the laps per Joe's garmin below.
6 mi - 8:40 pace - 52:10
Mile 1: 9:02 (mostly hills & trying to get warm)
Mile 2: 8:37
Mile 3: 8:45
Mile 4: 8:31 (too fast)
Mile 5: 8:26 (too fast)
Mile 6: 8:49
Obviously, I'm still trying to master the "hold back" on the pace.
I haven't figured out how to read the laps in the new garmin yet. I did once but couldn't figure it out last night so I'm giving the laps per Joe's garmin below.
6 mi - 8:40 pace - 52:10
Mile 1: 9:02 (mostly hills & trying to get warm)
Mile 2: 8:37
Mile 3: 8:45
Mile 4: 8:31 (too fast)
Mile 5: 8:26 (too fast)
Mile 6: 8:49
Obviously, I'm still trying to master the "hold back" on the pace.
Tuesday, December 11, 2012
hills in the cold
I changed my mind about doing hills this morning. I did them when I got home yesterday.
After I knocked out ab ripper, I bundled up, & did a 4 mile recovery run with hill repeats. Of course it was slow since it was recovery but it got done. I think my overall time was 41 minutes. I ran up & down the hill behind the bookstore. It's definitely not an easy hill but I did it slow & kept my form in check. Our security guard drove up next to me & said, "Now that's dedication." He didn't know I was a wimp & didn't want to get out early this morning in 27 degree cold to do it. Dedication is the fact that I did it even though I moved it. ;-)
The yoga got done this morning along with some IT Band exercises. I need to make sure I don't forget about the hip strengthening. This afternoon, I'll make the 2 mile jog to the gym round trip & do the bike. I've noticed lately that I'm getting stronger on the bike. I'm increasing the tension more to get the sweat going. Whoo Hoo!
Tomorrow morning will be a test of "How much do you want it?". Joe & I are getting out the door at 4:45am to run 6 miles at marathon pace. We are going to practice that pace I want for NOLA until the cows come home! I'll likely run late to the Wed night run due to work meetings but it will get done too. We're looking at doing 3 miles with each mile progressively faster....ending with a sprint. So, the plan for Wednesday is 9 miles.
After I knocked out ab ripper, I bundled up, & did a 4 mile recovery run with hill repeats. Of course it was slow since it was recovery but it got done. I think my overall time was 41 minutes. I ran up & down the hill behind the bookstore. It's definitely not an easy hill but I did it slow & kept my form in check. Our security guard drove up next to me & said, "Now that's dedication." He didn't know I was a wimp & didn't want to get out early this morning in 27 degree cold to do it. Dedication is the fact that I did it even though I moved it. ;-)
The yoga got done this morning along with some IT Band exercises. I need to make sure I don't forget about the hip strengthening. This afternoon, I'll make the 2 mile jog to the gym round trip & do the bike. I've noticed lately that I'm getting stronger on the bike. I'm increasing the tension more to get the sweat going. Whoo Hoo!
Tomorrow morning will be a test of "How much do you want it?". Joe & I are getting out the door at 4:45am to run 6 miles at marathon pace. We are going to practice that pace I want for NOLA until the cows come home! I'll likely run late to the Wed night run due to work meetings but it will get done too. We're looking at doing 3 miles with each mile progressively faster....ending with a sprint. So, the plan for Wednesday is 9 miles.
Monday, December 10, 2012
Gu
"Gu" such a small word for such a little packet of energy.
I've used them before but never consistently. I'm getting my body used to them now.
I took one at mile 7 yesterday during our 14 mile training run.
Next weekend I'm taking two during our 15 mile training run at miles 5 & 10.
It went down just fine yesterday with water. In the past I've not cared much for them but the "Espresso Love" seemed ok. I ordered a case off amazon.
So, I'm working on the fueling & of course it helps that Joe is carrying the fluids.
I put the gu in a pocket on the back of my shorts. Not sure how many it will hold but I'm guessing at least 3 or 4. Joe will eventually carry some for me in the fuel belt.
Our first timer marathoner, Lauren, did a 4:48 & some change.
She swore to me she would never do another but two days later, she's contemplating it.
I told her she would. ;-)
Shawn took 22 minutes off her marathon PR with a 4:36. That gal has a sub 4:30 in her next time around I just know it. She came within 40 seconds of doing a sub-2 hr half a month or so ago.
David has worked his tail off & we all know he has a BQ within him with the right weather & course. He will try again in Carmel but has an Ultra (or 2?) between now & then.
This weekend was a very good reminder for me to respect the distance, stick to the plan, & if the weather isn't "my cup of tea" race morning to change my goal at the start line. I stated Saturday that if we have warmer than normal temps & humidity in New Orleans, I'll just switch to the half. That's the thing, you can't guarantee great running weather in any month these days. We are not above heading way north if NOLA's weather sucks.
Only ab ripper & yoga for me today.
Some hill repeats & the bike tomorrow.
I'm rearranging my Wed to allow for a "2 a Day" due to work commitments.
Anything can get done with pre-planning!
I've used them before but never consistently. I'm getting my body used to them now.
I took one at mile 7 yesterday during our 14 mile training run.
Next weekend I'm taking two during our 15 mile training run at miles 5 & 10.
It went down just fine yesterday with water. In the past I've not cared much for them but the "Espresso Love" seemed ok. I ordered a case off amazon.
So, I'm working on the fueling & of course it helps that Joe is carrying the fluids.
I put the gu in a pocket on the back of my shorts. Not sure how many it will hold but I'm guessing at least 3 or 4. Joe will eventually carry some for me in the fuel belt.
Our first timer marathoner, Lauren, did a 4:48 & some change.
She swore to me she would never do another but two days later, she's contemplating it.
I told her she would. ;-)
Shawn took 22 minutes off her marathon PR with a 4:36. That gal has a sub 4:30 in her next time around I just know it. She came within 40 seconds of doing a sub-2 hr half a month or so ago.
David has worked his tail off & we all know he has a BQ within him with the right weather & course. He will try again in Carmel but has an Ultra (or 2?) between now & then.
This weekend was a very good reminder for me to respect the distance, stick to the plan, & if the weather isn't "my cup of tea" race morning to change my goal at the start line. I stated Saturday that if we have warmer than normal temps & humidity in New Orleans, I'll just switch to the half. That's the thing, you can't guarantee great running weather in any month these days. We are not above heading way north if NOLA's weather sucks.
Only ab ripper & yoga for me today.
Some hill repeats & the bike tomorrow.
I'm rearranging my Wed to allow for a "2 a Day" due to work commitments.
Anything can get done with pre-planning!
Sunday, December 9, 2012
Red nosed Reindeer 5k Race Report, Rocket City spectating, NRC party, & a 14 mile training run
Been a busy weekend to say the least...
Friday night we crossed a 5k off our list that I had been meaning to do for ages & this year it seemed to fit into our schedules. Yeah, I know two 5k in one week. NOT doing that again anytime soon. Last week was a PR this week was my 2nd fastest 5k ever so I can't gripe too much. We did the Rednosed Reindeer 5k downtown Nashville that kicks off the parade.
The results say my time was 24:32. (I took walk breaks in a 5k!! Yikes!)
We did a 2 mile warm up at a 9:38 pace before the race started & met up with Stephanie S., Jane S., & her family for a quick picture. (Jane's son, Preston ran & did quite well.) Little did we know the Kraft's were on 2nd avenue waiting to take our pictures & watch the parade. They ROCK!
My garmin results are below.
3.15 miles - 7:48 pace - 24:35
Mile 1: 7:42 (Woodland Street bridge hill. ouch!)
Mile 2: 7:53 (uphill to the turn around on Broadway. I took a short walk break.)
Mile 3: 7:48 (took another short walk break on 2nd ave)
.1: 7:52 (ugh, just finish the damn thing!)
For the 2nd time in one week, I've had two older guys stop me & tell me that I ran a great race in two different races. I used to try to chase these guys down in striders races & TN State park races. Gary R. & Dennis C. have been my running heros from a far & for them to congratulate me after a race after not really seeing either of them in years meant a lot to me. ;-)
Joe & I both were 4th place in our age groups when we initially looked at the results but two masters runners moved up in Joe's age bracket so he got 2nd age group bling. In one week's time he managed to get 2nd place age group. ;-)
Saturday morning, we got up at 5:00am & picked up Steve Kraft at 5:45am at Martin's bbq. We headed to Huntsville to spectate/support a few NRC runners. The plan was to zip back n' forth between the two David's & Lauren/Shawn. This was Lauren's 1st marathon so it was important to us to keep her spirits high. Kelli, Scott, & Richard (Lauren's husband) were zipping back n' forth with us. LOL! At one point someone said something about it being "The Amazing Race". The picture below is Steve K. in the back seat with me, reading the map, taking photos, & doing math in his head. LOL! Steve, if you read this, I want you on my team if I'm ever on "Amazing Race"!!
Joe was initially driving but went to around mile 19-20 to run with Lauren. Little did we know Scott had decided to jump in with her around mile 16. What makes this funny is that he was in running shoes but he had on khaki shorts.
Note to self: When spectating/supporting a race always wear running attire because you just never know if you'll end up jumping into the race to run with a friend.
Of course, per the weather predictions....it was a warm/humid morning. The two David's were suffering & truth be told they looked worse than Lauren, which really worried us. I thanked God we had the good sense to throw a few rags in the cooler to hand off. They told me at the end they carried the rags the rest of the way. Along the way we saw folks we knew, which was cool but in my head I was so happy that I hadn't signed up for this race. We knew weeks ago that we wanted to support our peeps & we couldn't think of anywhere we needed to be or wanted to be on Dec 8th. ;-)
We picked up Joey on the way back & dropped off Steve at Martins. We had a few hours to shower, take a short nap, & get to the NRC Christmas party. Thank God it was at the front of our 'hood in a building with a ballroom. We were tired but we had fun. Great food, great games, great times, great friends!
This morning per our NOLA training schedule, Joe & I got out for 14 miles. Yes, I changed it from 10 to 14 since last week's 14 miler was so spread out & sporadic. Last week's 14 miles was not what I would call a great way to get in a "training run" & I wasn't happy knowing it was NOT a "true" training run. I NEEDED 14 today & I'm so glad I did it despite getting rained on twice.
It's now time to get serious with the training & "anchor down". LOL! Joe will like that I put the Vanderbilt reference in here.
We ran past Keith & Chris K. in Crockett park. Is it me or is she making him eat her dust lately? LOL! They are cool people & they told us how they met last night at the party. Former Saturn employees just like Joe.
14 miles - 8:55 pace - 2:04:56 (goal- settle in & negative split the run)
Mile 1: 9:17
Mile 2: 8:58
Mile 3: 8:56
Mile 4: 9:00
Mile 5: 9:06
Mile 6: 8:59
Mile 7: 9:02
Mile 8: 8:46
Mile 9: 8:59
Mile 10: 8:45
Mile 11: 8:43
Mile 12: 8:46
Mile 13: 8:47
Mile 14: 8:44
I'm not going to lie, I was tired & I just wanted to get it overwith. Joe kept me reeled in or you would see some sub 8 minute miles there & I would be paying for it. This is the pace we hope to build off of for our longer runs, God willing, the creek don't rise, & I can keep my IT Band happy!
It's been a long week & I've got a busy week ahead. I can't wait to get in the car on the 21st of Dec to head to Michigan so I can just sit, read, & rest during the 9 hour drive. (The plan in MI for our long run is to cut it back to 10 miles. I'm sure Jake will be happy to hear that since I originally told him 15!)
I hope everyone had a productive, successful, & inspiring weekend. I know I did. Random photos from the weekend in no particular order below. ;-)
Friday night we crossed a 5k off our list that I had been meaning to do for ages & this year it seemed to fit into our schedules. Yeah, I know two 5k in one week. NOT doing that again anytime soon. Last week was a PR this week was my 2nd fastest 5k ever so I can't gripe too much. We did the Rednosed Reindeer 5k downtown Nashville that kicks off the parade.
The results say my time was 24:32. (I took walk breaks in a 5k!! Yikes!)
We did a 2 mile warm up at a 9:38 pace before the race started & met up with Stephanie S., Jane S., & her family for a quick picture. (Jane's son, Preston ran & did quite well.) Little did we know the Kraft's were on 2nd avenue waiting to take our pictures & watch the parade. They ROCK!
My garmin results are below.
3.15 miles - 7:48 pace - 24:35
Mile 1: 7:42 (Woodland Street bridge hill. ouch!)
Mile 2: 7:53 (uphill to the turn around on Broadway. I took a short walk break.)
Mile 3: 7:48 (took another short walk break on 2nd ave)
.1: 7:52 (ugh, just finish the damn thing!)
For the 2nd time in one week, I've had two older guys stop me & tell me that I ran a great race in two different races. I used to try to chase these guys down in striders races & TN State park races. Gary R. & Dennis C. have been my running heros from a far & for them to congratulate me after a race after not really seeing either of them in years meant a lot to me. ;-)
Joe & I both were 4th place in our age groups when we initially looked at the results but two masters runners moved up in Joe's age bracket so he got 2nd age group bling. In one week's time he managed to get 2nd place age group. ;-)
Saturday morning, we got up at 5:00am & picked up Steve Kraft at 5:45am at Martin's bbq. We headed to Huntsville to spectate/support a few NRC runners. The plan was to zip back n' forth between the two David's & Lauren/Shawn. This was Lauren's 1st marathon so it was important to us to keep her spirits high. Kelli, Scott, & Richard (Lauren's husband) were zipping back n' forth with us. LOL! At one point someone said something about it being "The Amazing Race". The picture below is Steve K. in the back seat with me, reading the map, taking photos, & doing math in his head. LOL! Steve, if you read this, I want you on my team if I'm ever on "Amazing Race"!!
Joe was initially driving but went to around mile 19-20 to run with Lauren. Little did we know Scott had decided to jump in with her around mile 16. What makes this funny is that he was in running shoes but he had on khaki shorts.
Note to self: When spectating/supporting a race always wear running attire because you just never know if you'll end up jumping into the race to run with a friend.
Of course, per the weather predictions....it was a warm/humid morning. The two David's were suffering & truth be told they looked worse than Lauren, which really worried us. I thanked God we had the good sense to throw a few rags in the cooler to hand off. They told me at the end they carried the rags the rest of the way. Along the way we saw folks we knew, which was cool but in my head I was so happy that I hadn't signed up for this race. We knew weeks ago that we wanted to support our peeps & we couldn't think of anywhere we needed to be or wanted to be on Dec 8th. ;-)
We picked up Joey on the way back & dropped off Steve at Martins. We had a few hours to shower, take a short nap, & get to the NRC Christmas party. Thank God it was at the front of our 'hood in a building with a ballroom. We were tired but we had fun. Great food, great games, great times, great friends!
This morning per our NOLA training schedule, Joe & I got out for 14 miles. Yes, I changed it from 10 to 14 since last week's 14 miler was so spread out & sporadic. Last week's 14 miles was not what I would call a great way to get in a "training run" & I wasn't happy knowing it was NOT a "true" training run. I NEEDED 14 today & I'm so glad I did it despite getting rained on twice.
It's now time to get serious with the training & "anchor down". LOL! Joe will like that I put the Vanderbilt reference in here.
We ran past Keith & Chris K. in Crockett park. Is it me or is she making him eat her dust lately? LOL! They are cool people & they told us how they met last night at the party. Former Saturn employees just like Joe.
14 miles - 8:55 pace - 2:04:56 (goal- settle in & negative split the run)
Mile 1: 9:17
Mile 2: 8:58
Mile 3: 8:56
Mile 4: 9:00
Mile 5: 9:06
Mile 6: 8:59
Mile 7: 9:02
Mile 8: 8:46
Mile 9: 8:59
Mile 10: 8:45
Mile 11: 8:43
Mile 12: 8:46
Mile 13: 8:47
Mile 14: 8:44
I'm not going to lie, I was tired & I just wanted to get it overwith. Joe kept me reeled in or you would see some sub 8 minute miles there & I would be paying for it. This is the pace we hope to build off of for our longer runs, God willing, the creek don't rise, & I can keep my IT Band happy!
It's been a long week & I've got a busy week ahead. I can't wait to get in the car on the 21st of Dec to head to Michigan so I can just sit, read, & rest during the 9 hour drive. (The plan in MI for our long run is to cut it back to 10 miles. I'm sure Jake will be happy to hear that since I originally told him 15!)
I hope everyone had a productive, successful, & inspiring weekend. I know I did. Random photos from the weekend in no particular order below. ;-)
 |
| Derek Huggett won Tom Bolton's autographed baseball at the NRC Christmas party. |
 |
| My excited husband sporting his 2nd age group bling award. |
 |
| The reason there is a Nolensville Run club, Kelli & Scott A. |
 |
| Kristi H. (my back seat Ragnar van girlfriend) & Lisa Z. (Queen of the Ultras) carb loading on wine & cup cakes. |
 |
| The reason we drove to Huntsville Alabama yesterday. |
Thursday, December 6, 2012
Run #2: "2 a day Wednesday"
6 miles - Tempo - 49:08 - 8:12 pace
Mile 1: 8:25 (small neighborhood rollers)
Mile 2: 8:04
Mile 3: 8:01
Mile 4: 8:04
Mile 5: 8:29 (some small rollers on tired legs)
Mile 6: 8:07
It was a GREAT 2 yr anniversary for us yesterday. We did what we wanted to do...We got our planned run in targeted for my "training plan" & then joined our run club at Amico's for some good carbs. We made our plans for Saturday with Steve, Lauren, Shawn, & Richard.
I got my butt up to do IT Band exercises & ab ripper this morning. I feel pretty great right now & my weight has not budged even though I've been eating slightly more the last few weeks. I got a HUGE compliment on Tuesday evening at my gym from a gal that I randomly talk to every now & then. She told me that I looked very "lean" to her & wanted to know how I maintain it. :-)
Even my former personal trainer told me that I would be proud of him for running 4.25 miles nonstop the other day. (He's signed up for some type of adventure race.) I was so flattered that they both cared what I thought.
I've scattered "leave" hours through out the month of December for work. I had more vacation time than I knew what to do with so I'm taking half days here & there. This will help with getting my work outs in, packing for MI, running errands, etc...in December. It may not turn into the "crazy" month that I thought it would. ;-)
Mile 1: 8:25 (small neighborhood rollers)
Mile 2: 8:04
Mile 3: 8:01
Mile 4: 8:04
Mile 5: 8:29 (some small rollers on tired legs)
Mile 6: 8:07
It was a GREAT 2 yr anniversary for us yesterday. We did what we wanted to do...We got our planned run in targeted for my "training plan" & then joined our run club at Amico's for some good carbs. We made our plans for Saturday with Steve, Lauren, Shawn, & Richard.
I got my butt up to do IT Band exercises & ab ripper this morning. I feel pretty great right now & my weight has not budged even though I've been eating slightly more the last few weeks. I got a HUGE compliment on Tuesday evening at my gym from a gal that I randomly talk to every now & then. She told me that I looked very "lean" to her & wanted to know how I maintain it. :-)
Even my former personal trainer told me that I would be proud of him for running 4.25 miles nonstop the other day. (He's signed up for some type of adventure race.) I was so flattered that they both cared what I thought.
I've scattered "leave" hours through out the month of December for work. I had more vacation time than I knew what to do with so I'm taking half days here & there. This will help with getting my work outs in, packing for MI, running errands, etc...in December. It may not turn into the "crazy" month that I thought it would. ;-)
Wednesday, December 5, 2012
Run #1: "2 a day Wednesday" - marathon paced runs
We're doing something we've never done. It's called "marathon paced runs". Imagine that?! ;-P
3 miles - 8:47 pace - 26.21
Mile 1: 8:47 (it took some effort to hold this back)
Mile 2: 8:39 (still more effort to just relax & wake up)
Mile 3: 8:54 (always an uphill finish to our stretch wall)
This afternoon we're doing a flat 6 miles with the club at a comfortably hard tempo pace.
I'm not a full believer in that running 60-90 seconds slower on your long runs works for everyone. It might work for some but it's NEVER worked for me & I'm training for my 11th marathon.
This is the FIRST time I've ever said, "I want to Boston Qualify in this marathon." I hope & pray that this is the only marathon that I am speaking this statement. Anything can happen to make that NOT happen...mostly weather.
I'm not envying the Rocket City runners at all this weekend. We are having unseasonably high temps this week. True, it's cooling down some but it won't be anywhere near as perfect as Chicago or Indianapolis was for us.
I've been there & done that with this race. I've NEVER showed up thinking, "I'm going to get a PR." There are two reasons why I've never done well in Huntsville, AL.
Number 1: I've never trained well in the Fall until this year. I've watched too much football & Very inconsistent, sloppy training. ;-P
Number 2: Like a lot of months in the South, you never know what kind of weather you'll get for a marathon. Unfortunately, you can probably say that about some of the northern states these days.
The last time I did Rocket City was in 2007 & yes, there's a race report on here regarding that melt down. It was 65 degrees with high humidity at 8:00am in Huntsville, AL that morning. I probably had a 4:20-4:25 finish time in me per my training at the time but I knew it was going to be a HUGE struggle. Let's just say that Wayne S. & I slowed down in order to NOT throw up & leave it at that. So to those running Rocket City, Good Luck & God Speed! :-)
We're heading down to Huntsville EARLY Saturday morning with Steve K. Our plan is to leap frog Lauren & Shawn. This will be Lauren's first marathon. She was supposed to do Chicago but her IT Band & knee issues had other ideas. I can't wait to see that HUGE grin on her face when she crosses the finish line. Joe has agreed to run the last 10k or so with her. I plan to have anything & everything she would ever need in the car. I'm thinking her husband, Richard, will ride the course too, with us. He is KING of the 80's birthday party planning!
3 miles - 8:47 pace - 26.21
Mile 1: 8:47 (it took some effort to hold this back)
Mile 2: 8:39 (still more effort to just relax & wake up)
Mile 3: 8:54 (always an uphill finish to our stretch wall)
This afternoon we're doing a flat 6 miles with the club at a comfortably hard tempo pace.
I'm not a full believer in that running 60-90 seconds slower on your long runs works for everyone. It might work for some but it's NEVER worked for me & I'm training for my 11th marathon.
This is the FIRST time I've ever said, "I want to Boston Qualify in this marathon." I hope & pray that this is the only marathon that I am speaking this statement. Anything can happen to make that NOT happen...mostly weather.
I'm not envying the Rocket City runners at all this weekend. We are having unseasonably high temps this week. True, it's cooling down some but it won't be anywhere near as perfect as Chicago or Indianapolis was for us.
I've been there & done that with this race. I've NEVER showed up thinking, "I'm going to get a PR." There are two reasons why I've never done well in Huntsville, AL.
Number 1: I've never trained well in the Fall until this year. I've watched too much football & Very inconsistent, sloppy training. ;-P
Number 2: Like a lot of months in the South, you never know what kind of weather you'll get for a marathon. Unfortunately, you can probably say that about some of the northern states these days.
The last time I did Rocket City was in 2007 & yes, there's a race report on here regarding that melt down. It was 65 degrees with high humidity at 8:00am in Huntsville, AL that morning. I probably had a 4:20-4:25 finish time in me per my training at the time but I knew it was going to be a HUGE struggle. Let's just say that Wayne S. & I slowed down in order to NOT throw up & leave it at that. So to those running Rocket City, Good Luck & God Speed! :-)
We're heading down to Huntsville EARLY Saturday morning with Steve K. Our plan is to leap frog Lauren & Shawn. This will be Lauren's first marathon. She was supposed to do Chicago but her IT Band & knee issues had other ideas. I can't wait to see that HUGE grin on her face when she crosses the finish line. Joe has agreed to run the last 10k or so with her. I plan to have anything & everything she would ever need in the car. I'm thinking her husband, Richard, will ride the course too, with us. He is KING of the 80's birthday party planning!
Tuesday, December 4, 2012
technical stuff
I am learning how to use my new garmin 410. It has a bezel which takes some getting used to that's for sure. I'm still trying to figure out how to lower my weight, fix my birth date, etc...in it. I have a love/hate relationship with technical tools such as this... I will miss my garmin 305 but sometimes I have to fuss with it to get it to charge or to download my runs. Our wall charger works better than the one connected to the laptop...issues that have annoyed me. Supposedly, the 410 is a $300 garmin but it was a black friday deal for $150. I jumped on it like several others in our run club. What I really LIKE about it so far...it goes into "safe mode". You can wear it like a watch, too.
I got an iPad. Little did I know that there are two different types of iPads. Those that you can buy to play on that will only hit "hot spots" & then there are those that you can buy where you can add/PAY for the internet service. I refuse to add anymore $ to my Verizon bill so I've got the one which is cheaper. "Hot Spots" are everywhere now. We have comcast as our cable/internet provider at home but I've noticed on my iPhone that there are "hot spots" (some locked, some not) around us even at home. Kind of makes you wonder why people who live in heavily populated areas even bother with paying for internet.
I've been calling 400s...."400s". Joe says I need to call them "440s".
So, below is my "speed work" from last night. ;-P
1.76 mile warm up at a 9:09 pace
We then started 6 X 440s
1) 1:47
2) 1:45
3) 1:43
4) 1:43
5) 1:42
6) 1:43 (whoops, didn't go under 1:42)
1.31 mile cool down at a 9:11 pace
I need to start these a little slower. There was no way in hell that I could've done 2-4 more at a 1:42-1:43 or faster. I need to build up to doing at least 8 of them. I wasn't going to do speed work this week due to the Red Nosed Reindeer 5k this friday night but I'm glad we did them. I don't feel sore from them at all today. I guess that's the benefit of doing a hard, hilly 10 mile race a few weeks ago & then a 5k race this past Saturday.
I started my day with ab ripper & Jillian Michael's yoga this morning.
I'm going to jog the 2 mile round trip to the gym this afternoon & hit the stationary bike.
This weather pattern is nuts. Feels like early Fall or early Spring here right now.
I got an iPad. Little did I know that there are two different types of iPads. Those that you can buy to play on that will only hit "hot spots" & then there are those that you can buy where you can add/PAY for the internet service. I refuse to add anymore $ to my Verizon bill so I've got the one which is cheaper. "Hot Spots" are everywhere now. We have comcast as our cable/internet provider at home but I've noticed on my iPhone that there are "hot spots" (some locked, some not) around us even at home. Kind of makes you wonder why people who live in heavily populated areas even bother with paying for internet.
I've been calling 400s...."400s". Joe says I need to call them "440s".
So, below is my "speed work" from last night. ;-P
1.76 mile warm up at a 9:09 pace
We then started 6 X 440s
1) 1:47
2) 1:45
3) 1:43
4) 1:43
5) 1:42
6) 1:43 (whoops, didn't go under 1:42)
1.31 mile cool down at a 9:11 pace
I need to start these a little slower. There was no way in hell that I could've done 2-4 more at a 1:42-1:43 or faster. I need to build up to doing at least 8 of them. I wasn't going to do speed work this week due to the Red Nosed Reindeer 5k this friday night but I'm glad we did them. I don't feel sore from them at all today. I guess that's the benefit of doing a hard, hilly 10 mile race a few weeks ago & then a 5k race this past Saturday.
I started my day with ab ripper & Jillian Michael's yoga this morning.
I'm going to jog the 2 mile round trip to the gym this afternoon & hit the stationary bike.
This weather pattern is nuts. Feels like early Fall or early Spring here right now.
Saturday, December 1, 2012
Jingle Bell 5k race report
We started at 9:00am but we got there early enough for me to get 4.5 SLOW miles in before the start at a 10:19 pace. The temperature got to 50 degrees by 9:00am which means I ditch my singlet, put on gloves, & of course I'm wearing shorts NOT tights. This weather seems to be teetering a little bit on the temps lately. I'm freezing one day & sweating the next.
Anyway, I allowed myself about 10 minutes to hit the portapotties & get lined up with our run club. The course was fairly flat with a few small hills thrown in just to annoy me. I probably started out a little too fast but I really wanted to make it hurt. To me 5ks seem to be the hardest on my body. I want to puke when I finish them when it's a hot day. Thank goodness it wasn't hot.
My official time was 23:40. I took one whole minute off a PR I set way back in 2006 on the hilly Predators fangtastic course. I pretty much gave it everything I had this morning knowing full well I needed to run another 6.4 afterwards.
At the finish line my garmin read 3:16 at a 7:31 pace. I managed to squeak into a 3rd place age group medal & I got my 4th PR in a race distance since Oct 7th's Chicago marathon! :-)
Mile 1: 7:18 (probably the fastest mile I've ever run)
Mile 2: 7:31 (ugh, hills!)
Mile 3: 7:47 (yep, I went out too fast)
.1: 7:08
I did add on the rest of my 14 miles after I had about 10 minutes to recover. My pace varied from a 9:14-11:00 pace but it got done. No more racing on long run days for me. Next weekend depending on our plans, I will either drop back to 10 or I will shoot for another 14 miler. We have a lot going on this month but I will get it ALL done. :-)
We had nine people place in our club today. NRC rocked the awards. Joe snagged 2nd age group & was so happy!
Now he can stop whining that he's the only NRC member with a Boston Qualifying time with no age group awards. LOL!
Anyway, I allowed myself about 10 minutes to hit the portapotties & get lined up with our run club. The course was fairly flat with a few small hills thrown in just to annoy me. I probably started out a little too fast but I really wanted to make it hurt. To me 5ks seem to be the hardest on my body. I want to puke when I finish them when it's a hot day. Thank goodness it wasn't hot.
My official time was 23:40. I took one whole minute off a PR I set way back in 2006 on the hilly Predators fangtastic course. I pretty much gave it everything I had this morning knowing full well I needed to run another 6.4 afterwards.
At the finish line my garmin read 3:16 at a 7:31 pace. I managed to squeak into a 3rd place age group medal & I got my 4th PR in a race distance since Oct 7th's Chicago marathon! :-)
Mile 1: 7:18 (probably the fastest mile I've ever run)
Mile 2: 7:31 (ugh, hills!)
Mile 3: 7:47 (yep, I went out too fast)
.1: 7:08
I did add on the rest of my 14 miles after I had about 10 minutes to recover. My pace varied from a 9:14-11:00 pace but it got done. No more racing on long run days for me. Next weekend depending on our plans, I will either drop back to 10 or I will shoot for another 14 miler. We have a lot going on this month but I will get it ALL done. :-)
We had nine people place in our club today. NRC rocked the awards. Joe snagged 2nd age group & was so happy!
Now he can stop whining that he's the only NRC member with a Boston Qualifying time with no age group awards. LOL!