Tuesday, I did my usual cross training & I picked up my new Adidas Boost running shoes.
I tried them out yesterday. They felt GREAT!
They will for sure make shorter distance races much faster.
I'm on the fence about whether to wear them on our 11 mile run Saturday morning. I've had one person say they ran a half in them & their feet hurt afterwards.
Then I had one person say "go for it" everyone is different. Yes, EVERYONE is different so I'll likely test them out again Saturday morning.
I ran 4.25 miles before "Couch to 5k" started. I don't have my splits but they were fairly even. I kept it flat & didn't go all crazy in the heat trying to hit sub 8's. My overall pace was 8:20, though. I can feel my body stress a lot less in the heat right now than I did say two weeks ago.
Most of our "C25k" runners were out last night. I think we had 3-4 gals & a couple of guys.
We split the group into since D.D. was taking the guys up more hills & running them slightly longer.
Yong took our group up a lot of hills but we walked back to the school as soon as we hit the 35 minute mark. Danielle Z. & I stayed towards the back of this group. They did GREAT! I think the pace was around 10:11.
Today, I'm cross training.
Friday....I deserve a complete rest day....& I'm going to bed super early!
EARLY Saturday morning we are running 11 miles starting at 5:45am. We are registering ourselves & possibly three others for the Murfreesboro half at 8:00am sharp!
Goal: Get Faster!
Thursday, May 30, 2013
Monday, May 27, 2013
Josh Byers 5k/10k Race Report: Memorial Day
We drug the kids out of bed to come help with the race. It warmed up quickly. If it had started at 7am, I feel like I could have done a little bit better. This is the 2nd year for this race. They added a 10k to it. I'm not exactly sure how many were signed up for it but I do know there were not any really fast women running the 10k. I got 2nd woman overall in the 10k with a time of 51:34. I walked 4 times for about 20-30 seconds each time the last two miles. I was roasting. Thank God, Jayson had the good sense to throw water over me.
51:34 time - 8:26 pace
Mile 1: 7:25 (went out fast but was taking advantage of some downhills)
Mile 2: 7:54 (still a few fast downhills)
Mile 3: 8:37 (course starts rolling a bit & there is very little shade)
Mile 4: 8:38 (I'm starting to suffer in the heat)
Mile 5: 8:53 (I took two walk breaks)
Mile 6: 9:07 (I took two more walk breaks)
.14: 8:52 (Not sure if the course is certified but I ran pretty good tangents)
Would I do it again? Sure, it's a great cause & you just don't find too many 10k races around here. Turns out this was a PR for me for this distance even though I know I ran a few minutes faster on my tempo runs during the winter for 6.2 miles. I'll take it. though!
I'm going to run another 35 minutes tonight with the "couch to 5k" program. We have them running a solid 35 minutes now & every single one of them can cover 3.1 miles in that amount of time or less. ;-)
51:34 time - 8:26 pace
Mile 1: 7:25 (went out fast but was taking advantage of some downhills)
Mile 2: 7:54 (still a few fast downhills)
Mile 3: 8:37 (course starts rolling a bit & there is very little shade)
Mile 4: 8:38 (I'm starting to suffer in the heat)
Mile 5: 8:53 (I took two walk breaks)
Mile 6: 9:07 (I took two more walk breaks)
.14: 8:52 (Not sure if the course is certified but I ran pretty good tangents)
Would I do it again? Sure, it's a great cause & you just don't find too many 10k races around here. Turns out this was a PR for me for this distance even though I know I ran a few minutes faster on my tempo runs during the winter for 6.2 miles. I'll take it. though!
I'm going to run another 35 minutes tonight with the "couch to 5k" program. We have them running a solid 35 minutes now & every single one of them can cover 3.1 miles in that amount of time or less. ;-)
Sunday, May 26, 2013
Since Friday evening...
Yeah, Three Day Weekend & WE STAYED HOME! ;-)
Friday evening, I ran with Traci & Blake in Crockett Park. We started just after 6pm & I just wasn't feeling it that much. I ran with a fuel belt for the first time in a very long time. The plan was 8 or 10 miles & we ended up with 9.18. I started feeling more into it as the temperature seemed to fall a bit & we were in more shade. We were in a pace where we talked pretty much the entire time except for the final 1.18. Traci & I pushed the pace down trying to focus on catching & passing a guy. She almost got him but I was probably a good 30-40 seconds off. ha! Hey, whatever works!
9.18 miles - 1:23:08 - 9:04 pace
Mile 1- 9:21
Mile 2- 8:55
Mile 3- 8:55
Mile 4- 9:02
Mile 5- 9:25
Mile 6- 9:49 (Blake cramped up a bit & we waited on him to stretch it out)
Mile 7- 9:20
Mile 8- 8:58
Mile 9- 8:07 (I actually saw my garmin dip down to 7:15-7:30 a few times)
.18- 7:19
I did ab ripper before work so friday was a decent calorie burn kinda day.
Saturday, I got in my weights & time on the bike/elliptical that I usually do Sundays.
Sunday, We (including D.D.) met David V. for a run. I'll cut the others some slack since it was a holiday weekend but he was our only C25K'er to show for a weekend run today. He has a goal of running the Murfreesboro half & I can already tell, this guy will do GREAT in his first half marathon. I asked him what his longest run was & he said 3.5 miles. We took him on a "slower than he's used to" pace up some hills for 4.1 miles & then he finished strong with just over a 10 minute pace overall. ;-)
I did yoga, ab ripper, & got in 40 minutes on the bike today, also.
We did some Spring cleaning & got so many things accomplished including dinner with our soon to be Noblesville, Indiana friends. Sad to see them go but at least we know they will be our "stop over" on our trips to Michigan now.
Happy Memorial Day!
Always remember those who serve & have served our country. Joe & I are joining a lot of other Nolensville Run club members tomorrow for the Josh Byers 10k.
My goal: have fun, try not to die in the heat, & if it rains....not fall! LOL!
Friday evening, I ran with Traci & Blake in Crockett Park. We started just after 6pm & I just wasn't feeling it that much. I ran with a fuel belt for the first time in a very long time. The plan was 8 or 10 miles & we ended up with 9.18. I started feeling more into it as the temperature seemed to fall a bit & we were in more shade. We were in a pace where we talked pretty much the entire time except for the final 1.18. Traci & I pushed the pace down trying to focus on catching & passing a guy. She almost got him but I was probably a good 30-40 seconds off. ha! Hey, whatever works!
9.18 miles - 1:23:08 - 9:04 pace
Mile 1- 9:21
Mile 2- 8:55
Mile 3- 8:55
Mile 4- 9:02
Mile 5- 9:25
Mile 6- 9:49 (Blake cramped up a bit & we waited on him to stretch it out)
Mile 7- 9:20
Mile 8- 8:58
Mile 9- 8:07 (I actually saw my garmin dip down to 7:15-7:30 a few times)
.18- 7:19
I did ab ripper before work so friday was a decent calorie burn kinda day.
Saturday, I got in my weights & time on the bike/elliptical that I usually do Sundays.
Sunday, We (including D.D.) met David V. for a run. I'll cut the others some slack since it was a holiday weekend but he was our only C25K'er to show for a weekend run today. He has a goal of running the Murfreesboro half & I can already tell, this guy will do GREAT in his first half marathon. I asked him what his longest run was & he said 3.5 miles. We took him on a "slower than he's used to" pace up some hills for 4.1 miles & then he finished strong with just over a 10 minute pace overall. ;-)
I did yoga, ab ripper, & got in 40 minutes on the bike today, also.
We did some Spring cleaning & got so many things accomplished including dinner with our soon to be Noblesville, Indiana friends. Sad to see them go but at least we know they will be our "stop over" on our trips to Michigan now.
Happy Memorial Day!
Always remember those who serve & have served our country. Joe & I are joining a lot of other Nolensville Run club members tomorrow for the Josh Byers 10k.
My goal: have fun, try not to die in the heat, & if it rains....not fall! LOL!
Thursday, May 23, 2013
Signs of "heat acclimation"
I ran basically the same 4.5 miles I did last Wednesday night but much faster. I even ran with the same people. (Blake & Jo Ann) This week the pace was 8:58 with the last half mile at an 8:35 pace.
Maybe, just maybe that's a little sign of heat acclimation already kicking in.....hopefully.
I also ran with Vicki V. who moved up to the runner group from the 5:1 group. She hung with Lauren, Meredith, & me for the first mile or so & then took off. I sped up to catch her since I wasn't sure she knew how to get back to the school. I was right, she didn't. She ran 3.1 miles at a 10:20 pace. She should have been in the runner group all along. She seemed pretty proud to cover the complete 5k distance. She said it had been many years since she had run a 5k.
4.5 + 3.1 = 7.6 (not bad for a warm Wednesday afternoon)
I did my usual ab ripper before work yesterday but I'm still not getting in any other P90X work outs right now. I have a feeling that might happen after the "Couch to 5k" program ends on June 15th & after I do the inaugral Franklin Half June 22nd. End of June through July just might be the time to do it before marathon training starts to kick in a little.
Maybe, just maybe that's a little sign of heat acclimation already kicking in.....hopefully.
I also ran with Vicki V. who moved up to the runner group from the 5:1 group. She hung with Lauren, Meredith, & me for the first mile or so & then took off. I sped up to catch her since I wasn't sure she knew how to get back to the school. I was right, she didn't. She ran 3.1 miles at a 10:20 pace. She should have been in the runner group all along. She seemed pretty proud to cover the complete 5k distance. She said it had been many years since she had run a 5k.
4.5 + 3.1 = 7.6 (not bad for a warm Wednesday afternoon)
I did my usual ab ripper before work yesterday but I'm still not getting in any other P90X work outs right now. I have a feeling that might happen after the "Couch to 5k" program ends on June 15th & after I do the inaugral Franklin Half June 22nd. End of June through July just might be the time to do it before marathon training starts to kick in a little.
Wednesday, May 22, 2013
Running hot & an actual day of NO EXERCISE! What?!
Monday, I met Blake & Jo Ann for some hot, flat miles pre-C25k.
We ended up with 4.5 at around a 9:39 pace. Jo Ann & I were pushing the last mile close to an 8, though. I was so nasty. I had to pick the bugs off me that were stuck to my sweaty face & neck.
We then got the C25k run group moving. I stayed to the back & we kept it comfortable...2.95 miles at a 10:10 pace. (This week they are running for 30 minutes only & I was not pushing them beyond that on such a hot night.) Then.....Meredith found me & we took off for another couple of miles. She had run a little late & missed our group taking off. She had walked for 30 minutes with the walking group so we figured just 2 miles (10:38 pace) on her feet after that would suffice. I had done ab ripper in the morning plus just over 9 sweaty miles in the afternoon. I was toasted for the day, literally...I tan fairly easily. ha!
Yesterday, I did absolutely nothing.... My work bought two tables to go to the "Big Brothers" charity event at LP Field. Joe & I went & had a blast! We got to tour the locker room, walk out on the field, do crazy jumbotron pics, & eat some really good food. I probably ate more than I have since Christmas! We met about 6-7 players including the QB Jake Locker & the Coach. Yeah, I know I'm huddled up to Jake like a "groupie". ;-P
This afternoon.......more hot miles & C25k. If I'm awake early enough, I plan to run a few miles in the morning & hit the gym in the afternoon. I'm thinking this weekend, I just need 8 miles on Saturday. Kinda feels nice following a "loose" plan right now. ;-)
We ended up with 4.5 at around a 9:39 pace. Jo Ann & I were pushing the last mile close to an 8, though. I was so nasty. I had to pick the bugs off me that were stuck to my sweaty face & neck.
We then got the C25k run group moving. I stayed to the back & we kept it comfortable...2.95 miles at a 10:10 pace. (This week they are running for 30 minutes only & I was not pushing them beyond that on such a hot night.) Then.....Meredith found me & we took off for another couple of miles. She had run a little late & missed our group taking off. She had walked for 30 minutes with the walking group so we figured just 2 miles (10:38 pace) on her feet after that would suffice. I had done ab ripper in the morning plus just over 9 sweaty miles in the afternoon. I was toasted for the day, literally...I tan fairly easily. ha!
Yesterday, I did absolutely nothing.... My work bought two tables to go to the "Big Brothers" charity event at LP Field. Joe & I went & had a blast! We got to tour the locker room, walk out on the field, do crazy jumbotron pics, & eat some really good food. I probably ate more than I have since Christmas! We met about 6-7 players including the QB Jake Locker & the Coach. Yeah, I know I'm huddled up to Jake like a "groupie". ;-P
This afternoon.......more hot miles & C25k. If I'm awake early enough, I plan to run a few miles in the morning & hit the gym in the afternoon. I'm thinking this weekend, I just need 8 miles on Saturday. Kinda feels nice following a "loose" plan right now. ;-)
Monday, May 20, 2013
Hello Humidity!
We ran 3.1 miles (28:40 time) with the some of the "Road Runners" (Couch to 5k) group yesterday.
We started at 8am & we ended up with a 9:35 pace.
We were all drenched.
I got my weights & some time on the bike in along with Erin's yoga class.
I felt pretty good yesterday even though the knee & hand I fell on during the Viola half were sore & a little swollen. Yoga was a bit complicated since you have to use your knees in floor positions. Ouch!
Nothing's broken but it still makes me a little ticked that I had such a "spill" like that.
All that rain on those country asphalt roads just made it a little slippery in places.
If I had not fallen, I know I could have gone under 2 hours. They emailed me my official time for that hilly, humid event. Very cool that they can do that via their timing device.
I was actually 2:00:59 Saturday. Factor in my fall & trying to get back into a "groove" I have no doubt that at least a full minute would have been taken off this time.
On that course in those conditions, I'll take it. ;-)
I've already ab ripped today & this afternoon I'll be running some slow miles on my own & with the "Couch to 5k" program. Tomorrow, I'm hoping to drag my butt out of bed early for a few miles. We have the "Bash of the Titans" thing via my work to attend. Should be fun!
We started at 8am & we ended up with a 9:35 pace.
We were all drenched.
I got my weights & some time on the bike in along with Erin's yoga class.
I felt pretty good yesterday even though the knee & hand I fell on during the Viola half were sore & a little swollen. Yoga was a bit complicated since you have to use your knees in floor positions. Ouch!
Nothing's broken but it still makes me a little ticked that I had such a "spill" like that.
All that rain on those country asphalt roads just made it a little slippery in places.
If I had not fallen, I know I could have gone under 2 hours. They emailed me my official time for that hilly, humid event. Very cool that they can do that via their timing device.
I was actually 2:00:59 Saturday. Factor in my fall & trying to get back into a "groove" I have no doubt that at least a full minute would have been taken off this time.
On that course in those conditions, I'll take it. ;-)
I've already ab ripped today & this afternoon I'll be running some slow miles on my own & with the "Couch to 5k" program. Tomorrow, I'm hoping to drag my butt out of bed early for a few miles. We have the "Bash of the Titans" thing via my work to attend. Should be fun!
Saturday, May 18, 2013
Viola, TN half marathon race report: HOT, HILLY, & I fell at the 1st water station!
We met Tandy & Zack at 4:45am at Uncle Bud's. It took just barely over an hour to get there. We missed the turn on Hwy 55 since it was raining & we couldn't see the street signs clearly. No big deal. We stopped at a "Marathon" gas station & went to the bathroom. (There's an inside joke between Lorena, Yong, David D., & Laurie about "Marathon" gas stations. I cracked up when we stopped & thought of them.)
It started pouring while we waited in line at packet pick up. Paul S. took Jamie B's bib since she is injured & couldn't run. He tore the timing device off it so her name wouldn't show up. She broke the TN state record last Oct for the half marathon distance for 12 yr old girls. We needed to make sure her time didn't show up since it was a 30-ish guy wearing her bib. It was nice that her mom, Tandy, let him have it.
The course was EXACTLY what I expected...unrelenting hills & with it being May 18th in middle TN, it was hot & humid, especially after all the rain we've had. The rain did stop after we got our packets. At mile 7, I was wishing it would start up again. I got so hot & my toes cramped up a bit. I really should have drank more electrolytes on friday. At mile 1.5 of the race, I slipped & fell at the first water station skinning my right knee & my left hand. I said, "Shit!" so loud that I startled a few people....as if falling wasn't startling enough to the folks around me trying to get fluids. I should have carried a hand held because with these conditions, you need to hydrate early & often. After I stood up, the volunteers gave me a paper towel. I cleaned off the blood & then used the rest of it to blow my nose the rest of the way. This course rolls through the country side. It's beautiful but those with allergies probably suffered just a little bit, although I'm sure the rain helped to get a lot of the crap out of the air. I saw an old run bud, Terry Q. & gave me a bit of grief for a minute or two. LOL! We ran into the Kettrey's & Chris took our photo. She didn't run but Keith did. We also saw Lisa Z. & Nicole H. right before the start.
It was crowded for maybe the first 2-3 minutes after the start. I ran along side Tandy for the first mile & a half until I slipped & fell. Ugh! It's just almost too funny to think about it right now.
The finish line food looked good but I wasn't in the mood for a minature bbq sandwich or a ham & cheese wrap. After I got my knee & hand cleaned off, we waited on Keith.
Would I do it again? Maybe....I really want to do races around here that I've never done before & this was one of them so not sure if/when I would go back. We all ate a late breakfast/early lunch at Cracker Barrel in Manchester.
I think my official time was 2:00:58 but I'm not 100% sure so I'll use my garmin time for my splits. It was ugly out there & after about mile 4 or 5 I started taking lots of walk breaks on the hills. The volunteers were AWESOME & there were plenty of folks spraying water on the course for us to run through. I started pouring water over my head & down my back about mid-way through to get my core temperature down a bit. I'm not heat acclimated at all so it was a struggle to get through it.
13:12 miles - 2:01:05 (2:00:58 sounds right considering I wasn't near the front) 9:14 pace
Mile 1- 8:08
Mile 2- 8:52 (fell at the water stop half way through mile 2)
Mile 3- 8:38 (still in shock I fell & my right calf is cranky)
Mile 4- 8:47 (start taking short walk breaks)
Mile 5- 9:04 (the hills just do not stop)
Mile 6- 8:33 (trying to make up time on the down hills)
Mile 7- 9:24 (huge hill & my walk breaks got longer)
Mile 8- 9:37 (just getting worse)
Mile 9- 9:45 (the hills just keep coming & I keep walking them)
Mile 10- 9:24
Mile 11- 10:06 (toes are cramping)
Mile 12- 9:50
Mile 13- 9:47
.1- 9:45 (so very glad to be done)
I had no expectations for this race other than to experiment with different gu's & to heat acclimate on hills. I took in a honey stinger gel at around 6.3 miles in as I was walking up a hill. It had no caffiene in it & seemed VERY sweet. This is the first race I've done without a caffienated gu since Nov. I doubt very seriously that made much of a difference. It was obvious by my pace on the hills that I was dragging my butt after mile 7. Falling was not in my plan so I figure that probably cost me the sub 2 but I'm ok with that. All that being said, I'm going to register for the Franklin Half that's June 22nd & just go with it. Summer running isn't about PRs for me. It's about being in survival mode. ;-) Our peeps below...love them!
It started pouring while we waited in line at packet pick up. Paul S. took Jamie B's bib since she is injured & couldn't run. He tore the timing device off it so her name wouldn't show up. She broke the TN state record last Oct for the half marathon distance for 12 yr old girls. We needed to make sure her time didn't show up since it was a 30-ish guy wearing her bib. It was nice that her mom, Tandy, let him have it.
The course was EXACTLY what I expected...unrelenting hills & with it being May 18th in middle TN, it was hot & humid, especially after all the rain we've had. The rain did stop after we got our packets. At mile 7, I was wishing it would start up again. I got so hot & my toes cramped up a bit. I really should have drank more electrolytes on friday. At mile 1.5 of the race, I slipped & fell at the first water station skinning my right knee & my left hand. I said, "Shit!" so loud that I startled a few people....as if falling wasn't startling enough to the folks around me trying to get fluids. I should have carried a hand held because with these conditions, you need to hydrate early & often. After I stood up, the volunteers gave me a paper towel. I cleaned off the blood & then used the rest of it to blow my nose the rest of the way. This course rolls through the country side. It's beautiful but those with allergies probably suffered just a little bit, although I'm sure the rain helped to get a lot of the crap out of the air. I saw an old run bud, Terry Q. & gave me a bit of grief for a minute or two. LOL! We ran into the Kettrey's & Chris took our photo. She didn't run but Keith did. We also saw Lisa Z. & Nicole H. right before the start.
It was crowded for maybe the first 2-3 minutes after the start. I ran along side Tandy for the first mile & a half until I slipped & fell. Ugh! It's just almost too funny to think about it right now.
The finish line food looked good but I wasn't in the mood for a minature bbq sandwich or a ham & cheese wrap. After I got my knee & hand cleaned off, we waited on Keith.
Would I do it again? Maybe....I really want to do races around here that I've never done before & this was one of them so not sure if/when I would go back. We all ate a late breakfast/early lunch at Cracker Barrel in Manchester.
I think my official time was 2:00:58 but I'm not 100% sure so I'll use my garmin time for my splits. It was ugly out there & after about mile 4 or 5 I started taking lots of walk breaks on the hills. The volunteers were AWESOME & there were plenty of folks spraying water on the course for us to run through. I started pouring water over my head & down my back about mid-way through to get my core temperature down a bit. I'm not heat acclimated at all so it was a struggle to get through it.
13:12 miles - 2:01:05 (2:00:58 sounds right considering I wasn't near the front) 9:14 pace
Mile 1- 8:08
Mile 2- 8:52 (fell at the water stop half way through mile 2)
Mile 3- 8:38 (still in shock I fell & my right calf is cranky)
Mile 4- 8:47 (start taking short walk breaks)
Mile 5- 9:04 (the hills just do not stop)
Mile 6- 8:33 (trying to make up time on the down hills)
Mile 7- 9:24 (huge hill & my walk breaks got longer)
Mile 8- 9:37 (just getting worse)
Mile 9- 9:45 (the hills just keep coming & I keep walking them)
Mile 10- 9:24
Mile 11- 10:06 (toes are cramping)
Mile 12- 9:50
Mile 13- 9:47
.1- 9:45 (so very glad to be done)
I had no expectations for this race other than to experiment with different gu's & to heat acclimate on hills. I took in a honey stinger gel at around 6.3 miles in as I was walking up a hill. It had no caffiene in it & seemed VERY sweet. This is the first race I've done without a caffienated gu since Nov. I doubt very seriously that made much of a difference. It was obvious by my pace on the hills that I was dragging my butt after mile 7. Falling was not in my plan so I figure that probably cost me the sub 2 but I'm ok with that. All that being said, I'm going to register for the Franklin Half that's June 22nd & just go with it. Summer running isn't about PRs for me. It's about being in survival mode. ;-) Our peeps below...love them!
Wednesday, May 15, 2013
early morning run....bleh...
I'm glad I don't have to get these miles in this afternoon pre-"couch to 5k" but ugh...I felt like a zombie the first mile & a half for sure. I've got to get my body used to getting up early. Granted, I'll likely only run maybe 2 early mornings a week for right now but this is always a struggle for me. For one, I'm hungry, so I eat a little something light before I head out...and 2, I just run faster in the afternoons after sitting on my butt all day eating.
I'm doing P90X ab ripper when I get home & stretching out. I look to get around 2.5 miles in with the couch to 5k program since I'll likely hang back with the slower runners & it's hot. Mid-80's today! That will give me well over 7 miles for today & I'm ok with that right now. I'm trying to keep my weekly mileage between 28-32 miles a week right now.
5 miles - 9:19 pace - 46:32
Mi 1- 10:05 (up & over hills to the back of our 'hood)
Mi 2- 9:53 (up & over hills at the front of our 'hood)
Mi 3- 8:37 (heading down Sunnywood drive which has a slight downhill)
Mi 4- 8:44 (some down hill & then heading back to Avery Park Dr)
Mi 5- 9:14 (always an up hill to the front door....ALWAYS....)
This my running friends is why I don't like to run in our 'hood ALL THE TIME.
I feel like this is where my IT Band issues stemmed from pre-NYC marathon 2011.
Running hills as much as I did that summer/fall really sucked.
It pays to mix up the terrain/elevation a bit.
It is nice to see day breaking now before 5:30am, though.
I'm not running tomorrow or friday. I want some fresh, stretched out legs for Viola.
We have another busy Saturday ahead of us with an early morning drive to Viola, TN & the Arrington Winery that night. Must get in power nap.....
I signed us both up for the Josh Byer's 10k for Memorial day.
This will be interesting because I know I'll likely get a PR, (HOPEFULLY) but it will eat at me mentally knowing I ran 6.2 miles way faster in the winter during long training runs.
Yes, I know.....that's some whacked thinking but it is what it is...
If I can run faster than 52 minutes, I'll get an "offical" 10k PR but there were times over the last 4-5 months, I ran the first 6.2 miles of a tempo run at around 48-49 minutes.
Ok, enoughwhining analyzing.....
I'm doing P90X ab ripper when I get home & stretching out. I look to get around 2.5 miles in with the couch to 5k program since I'll likely hang back with the slower runners & it's hot. Mid-80's today! That will give me well over 7 miles for today & I'm ok with that right now. I'm trying to keep my weekly mileage between 28-32 miles a week right now.
5 miles - 9:19 pace - 46:32
Mi 1- 10:05 (up & over hills to the back of our 'hood)
Mi 2- 9:53 (up & over hills at the front of our 'hood)
Mi 3- 8:37 (heading down Sunnywood drive which has a slight downhill)
Mi 4- 8:44 (some down hill & then heading back to Avery Park Dr)
Mi 5- 9:14 (always an up hill to the front door....ALWAYS....)
This my running friends is why I don't like to run in our 'hood ALL THE TIME.
I feel like this is where my IT Band issues stemmed from pre-NYC marathon 2011.
Running hills as much as I did that summer/fall really sucked.
It pays to mix up the terrain/elevation a bit.
It is nice to see day breaking now before 5:30am, though.
I'm not running tomorrow or friday. I want some fresh, stretched out legs for Viola.
We have another busy Saturday ahead of us with an early morning drive to Viola, TN & the Arrington Winery that night. Must get in power nap.....
I signed us both up for the Josh Byer's 10k for Memorial day.
This will be interesting because I know I'll likely get a PR, (HOPEFULLY) but it will eat at me mentally knowing I ran 6.2 miles way faster in the winter during long training runs.
Yes, I know.....that's some whacked thinking but it is what it is...
If I can run faster than 52 minutes, I'll get an "offical" 10k PR but there were times over the last 4-5 months, I ran the first 6.2 miles of a tempo run at around 48-49 minutes.
Ok, enough
Tuesday, May 14, 2013
"Operation Justin's Box" - complete
So, I love "secret" facebook sites....nuff said....
A "conversation" I had a week ago with some running gals led to Justin Timberlake's Nashville, TN concert as one of MANY subjects discussed. ;-)
I asked the question, "Anyone want to see Justin Timberlake Nov 15th?"
All together I got 8 firm "yes!" so Angie B. & I tag teamed & each bought 4 tickets. We have to split up the group but yes, all 8 of us are going & planning an "epic" night to say the least. Angie, Lauren C., Lauren R., Stephanie, Laurie, Lorena, Andrea K., & myself have laughed for days about planning a night that won't happen for months.
If you're not familiar with Justin's stint on SNL, google his name in youtube along with the word "box" & you will figure it out. LOVE IT!
A "conversation" I had a week ago with some running gals led to Justin Timberlake's Nashville, TN concert as one of MANY subjects discussed. ;-)
I asked the question, "Anyone want to see Justin Timberlake Nov 15th?"
All together I got 8 firm "yes!" so Angie B. & I tag teamed & each bought 4 tickets. We have to split up the group but yes, all 8 of us are going & planning an "epic" night to say the least. Angie, Lauren C., Lauren R., Stephanie, Laurie, Lorena, Andrea K., & myself have laughed for days about planning a night that won't happen for months.
If you're not familiar with Justin's stint on SNL, google his name in youtube along with the word "box" & you will figure it out. LOVE IT!
Busy Week!
Sunday....We met with some "Couch to 5k" runners. I got in a total of 5.71 miles with them, which averaged out around a 10:30-ish pace. I did my weekly weights & bike at the gym. I also did Erin's yoga. I have got to make myself do my "Yoga for Runners" dvd on Thursday or friday this week. The Viola half is Saturday morning & I must have the legs stretched out. Tandy, Keith, Zack, Joe, & Lisa Z. are all going. Some of us are riding together in Zack's van. That meet up at 4:45am on Saturday in Nolensville will be rough! Getting up a little earlier for summer runs is about to take off! The Viola half starts at 7am, thank God, but it's a little over an hour away & we all need to do packet pick up & hit the portajohns.
I'll be getting up around 3:45am to drink my coffee & eat before we leave at 4:30am to meet the early morning party van. LOL! As I've said, I've got no expectations for this warm, hilly half marathon. We'll get it done & they we'll all hit up the "crack" barrel for breakfast.
Yesterday...I ran 5 miles pre-"couch to 5k" & man did it feel hard. My body could feel the temperature change big time. It was an 8:41 pace that progressively got faster with the last mile being 8:14 so I'm happy with it but...."bleh". The "Couch to 5k" group was missing a few of it's slower runners so overall they were a lot faster yesterday. Most of them were well under a 10 minute pace. Wednesday, they'll be feeling the heat, though. I think we need to slow them down a little & keep it flatter to ease them into the temperature change. We covered a big hill that's not on the actual 5k course. Had we had our slower runners, I suspect they would have walked up most of it. Nobody walked it yesterday but these were our stronger runners. We even had a few 5:1's move to our group & they smoked it!
Tomorrow morning, I'm hauling my butt out of bed at 4:30am to get in 5 miles before work.
"Hello Summer Running!"
I'll be getting up around 3:45am to drink my coffee & eat before we leave at 4:30am to meet the early morning party van. LOL! As I've said, I've got no expectations for this warm, hilly half marathon. We'll get it done & they we'll all hit up the "crack" barrel for breakfast.
Yesterday...I ran 5 miles pre-"couch to 5k" & man did it feel hard. My body could feel the temperature change big time. It was an 8:41 pace that progressively got faster with the last mile being 8:14 so I'm happy with it but...."bleh". The "Couch to 5k" group was missing a few of it's slower runners so overall they were a lot faster yesterday. Most of them were well under a 10 minute pace. Wednesday, they'll be feeling the heat, though. I think we need to slow them down a little & keep it flatter to ease them into the temperature change. We covered a big hill that's not on the actual 5k course. Had we had our slower runners, I suspect they would have walked up most of it. Nobody walked it yesterday but these were our stronger runners. We even had a few 5:1's move to our group & they smoked it!
Tomorrow morning, I'm hauling my butt out of bed at 4:30am to get in 5 miles before work.
"Hello Summer Running!"
Saturday, May 11, 2013
Incredibly HILLY 10 miler
I had no idea what my body would do this morning so I just went with it.
First 6 miles were hilly as hell but I talked through them the whole way. Love this group! We took about a 35-45 second rest break after 6 miles to wait on a few folks then took off for another 4 miles of hills. I stopped my garmin so I'm going to show this as two runs.
6 miles-8:32 pace-51:12
Mi 1- 8:42
Mi 2- 8:31
Mi 3- 8:41
Mi 4- 8:34
Mi 5- 8:14
Mi 6- 8:38
Waited on Mandy, Tandy, Danielle, etc....for probably less than a minute.
We did the last 4 on a good bit of the Wednesday night "hellish hills" route.
4 miles-9:02 pace-36:07
Mi 1- 9:01
Mi 2- 9:13
Mi 3- 8:57
Mi 4- 8:55
Tomorrow, I'm hitting the weights, bike, yoga, & running two different times for 25 minutes with the C25K group.
Next weekend...the Viola Half marathon...heat & hills, baby!
First 6 miles were hilly as hell but I talked through them the whole way. Love this group! We took about a 35-45 second rest break after 6 miles to wait on a few folks then took off for another 4 miles of hills. I stopped my garmin so I'm going to show this as two runs.
6 miles-8:32 pace-51:12
Mi 1- 8:42
Mi 2- 8:31
Mi 3- 8:41
Mi 4- 8:34
Mi 5- 8:14
Mi 6- 8:38
Waited on Mandy, Tandy, Danielle, etc....for probably less than a minute.
We did the last 4 on a good bit of the Wednesday night "hellish hills" route.
4 miles-9:02 pace-36:07
Mi 1- 9:01
Mi 2- 9:13
Mi 3- 8:57
Mi 4- 8:55
Tomorrow, I'm hitting the weights, bike, yoga, & running two different times for 25 minutes with the C25K group.
Next weekend...the Viola Half marathon...heat & hills, baby!
Friday, May 10, 2013
Lots of things going on....
The last couple of weeks I've been doing lots of cross training (stationary bike/elliptical/yoga/weights) but I've still not had time to bust out any P90X dvds other than doing the 16 minute ab ripper dvd. Most of this is due to the "Couch to 5k" program that we're helping with two nights a week & that's ok. I will find the time because I'm eager to find more muscles & strengthen the ones I need to run efficiently on right now. I'm pretty proud of the fact that I am coming up on the one year anniversary of meeting my weight goal. Yes, I'm still at my goal weight! Woot!
I'm feeling pretty good although this week has been about acclimating to the heat/humidity a bit.
Wednesday in particular we saw steam coming off the asphalt when we were running before the C25K started. I was drenched. I will say that it's very cool to see these folks progress in such a short time. I'm with the "Road Runner" group. Most of them are around a 9:30-10:30 pace with a few around an 11:00 minute pace. They are steadily getting faster. The "Change for a Chance 5k" on June 15th is their target race. I sure hope that they keep up the good work after that goal is behind them.
Next weekend we, along with a few others from the club, are doing the Viola 1/2 marathon in Viola, TN. It will be hot & hilly but I'm embracing it & trying new items for my fueling. Much like the Rutherford Relay, I really don't know what to expect with my time but I know it won't be a PR. This race will be about trying new things to eat & spring/summer acclimation.
Lots of planning going on with the run club...girl's nights, races, club parties, etc... We are sure keeping the calendar full these days. I've even planned an event with 7 of the gals for this fall on Nov 15th. ;-)
Tomorrow's run will be at least 10 miles, which seems so short to me for some reason....
I'm feeling pretty good although this week has been about acclimating to the heat/humidity a bit.
Wednesday in particular we saw steam coming off the asphalt when we were running before the C25K started. I was drenched. I will say that it's very cool to see these folks progress in such a short time. I'm with the "Road Runner" group. Most of them are around a 9:30-10:30 pace with a few around an 11:00 minute pace. They are steadily getting faster. The "Change for a Chance 5k" on June 15th is their target race. I sure hope that they keep up the good work after that goal is behind them.
Next weekend we, along with a few others from the club, are doing the Viola 1/2 marathon in Viola, TN. It will be hot & hilly but I'm embracing it & trying new items for my fueling. Much like the Rutherford Relay, I really don't know what to expect with my time but I know it won't be a PR. This race will be about trying new things to eat & spring/summer acclimation.
Lots of planning going on with the run club...girl's nights, races, club parties, etc... We are sure keeping the calendar full these days. I've even planned an event with 7 of the gals for this fall on Nov 15th. ;-)
Tomorrow's run will be at least 10 miles, which seems so short to me for some reason....
Monday, May 6, 2013
"Couch to 5k" Program & the Rutherford Relay for JDRF
Last week I eased back into some miles, mostly with the "Couch to 5k" program that I'm helping mentor. It's so much fun & so rewarding. So, we're both busy on Monday & Wednesday nights helping with that. It's just what my soul needed, though. I have to admit I had to fight back tears yesterday when Lauren's little sis, Meredith, told me she couldn't do this without my help & she told me I was a great mentor. She is a doll & doing awesome!
I really hope we keep a lot of these folks running after the program is completed. It is such an honor to be able to work with these new runners & I'm really grateful that the club is doing this for the community.
As for what all I did last week as far as running….I had a total of 24 miles….nearly 13 of it was during the very RAINY Rutherford Relay. It was a cold rain so I wore my CW-X tights & brought along several long sleeve ice breaker shirts. Once I would get through the first quarter mile, I would warm up, plus, I wore a visor so the rain didn't bother me too bad. It was the flooding, mud, & busy Murfreesboro traffic that bothered me the most. YES, this is the 2nd weekend in a row I've been out in cold rain but at least I was moving this time. We had fun, though. We had 7 teams from the Nolensville Run club that did the relay. Last year, I think we just had 3 teams. I didn't take any pics this year since it was so nasty outside but a lot of folks did & they're all over our club's facebook page.
Leg 1: 5.19 miles
Time 40:36 (Mostly flat with a few little rises & all asphalt road)
Mi 1- 7:40
Mi 2- 7:46Mi 3- 7:40
Mi 4- 7:59
Mi 5- 7:50
.19- 7:57
Leg 2: 3.55 miles
Time 29:16 (in the flooded, muddy park & some concrete sidewalks...my legs hate concrete.)
Mi 1- 7:52
Mi 2- 8:11Mi 3- 8:22
.55- 8:50
Leg 3: 3.96 mies
Time 33:46 (on some busy 'boro roads. DD passed me here. He grabbed my shirt & I took a swing at him. I bet the runners behind us thought we were fighting! LMAO!)
Mi 1- 8:16
Mi 2- 8:19Mi 3- 8:56
Mi 4- 8:35
Our team name was "8 Boobs & a dude". We had a blast but we were so glad to be done. The rain stopped when we were all finished! At least we got to eat at the finish line without getting soaked.
As to how I'm feeling?
Well, I was questioning my recovery last week but after this weekend, there's no question. I'm recovered from the Carmel Marathon & I'm ready to roll on…..