Hellish run...

I don't really know what I was thinking but it sounded like a great idea at the time.
I wanted 6 miles last night & cut it short at 5.66 at around a 9:16 pace.
I ignored the heat index warning on the news as I left for the run with the "Wild Wing Group" in Cool Springs.  It was HOT & that particular course was hilly.  We can't get AWAY FROM HILLS!
Anyway, I enjoyed hanging onto Roy T. for the run, spending time with Jayson, Dar, Wayne, & Kate J..  It was nice to join up with a much smaller group of runners than we have on Wednesday nights right now.  We all sorta, kinda miss the good ole days when only 25-30 runners would show up on a Wednesday night & you didn't have to search the crowd to find someone you needed to see.
All that said, I'm enjoying the "Couch to 5k to 10k to 1/2 marathon" group that I'm running with on Wednesday nights.  I'm counting that as my slow, hill run for the week on the 5+ mile hilly route.  I don't hate it as much if I run it at 9:30-10:00 pace instead of 8:00-8:30-9:00 pace.  LOL! 
I'm NOT at a loss for hilly runs, obviously, that is for sure.  If I want to run faster on hills, there's PLENTY of choices during my week in my 'hood & in the morning.

The wild wing group is probably only 8-12 runners right now & slowly growing.
You check in on a lap top every week & I believe, if I heard correctly, that your 10th visit you get a free tech shirt.  You get your first beer free every week (I don't drink beer but Joe got his free beer) & all appetizers are half off.  I left our 'hood at 5:15pm & got over there at 5:40pm no problem.  They take off around 6:15-6:20pm after everyone is checked in on the laptop under the Sun, Sea, & Ski tent that's set up every week.  They, obviously, don't have all paces yet but there are 3-5 mile routes.  Obviously, there's lights you have to stop at but not that many that your pace drops that much.  I don't stop my garmin for lights or fuel refills. 

(To me....It defeats the purpose of the run to really KNOW your true pace....your heart "rests" for pete's sake!  For instance, "I ran an 8 minute pace for 5 miles."  me-"No, really, you didn't...you stopped your garmin for 4 minutes to tie your shoes, refill your bottle, & go to the bathroom." )

So, the advice I'm giving my former C25k'ers now....soon to be 1/2 marathoners......
First & foremost, you cannot ignore the 10% rule of increasing mileage from week to week or you run the risk of injuries.  Do not ramp up too quickly....etc...you cannot make up miles....
I'm drilling that in their heads!
Dr. J who is loved by so many doesn't need anymore business if I can help it.  ;-)

Happy Hump day!

One mile time trial: once again....

We & a few others brave enough to try to run "fast" in the late afternoon, met up at the Nolensville Elementary school yesterday.  I warmed up by jogging a mile at about a 10 minute pace, then we stretched a bit, & took off around the school for two laps.  My one mile was 6:54.  Had I not run a hilly, HOT half marathon two days before it, I think it would have been MUCH faster than that. Had it not been in the 80s, I think I could've done better so I'm pretty stoked about that time.  If you recall, I ran a timed mile before Carmel on a cooler evening the day after a 16 miler at 6:58 or 6:59. 

We are going to loosely follow a speed work plan every Monday evening with a few folks.  I say loosely because it may not be every single Monday.  Next week, we are doing the Firecracker 5k in Maryland Farms on the 4th of July.  I'm not doing speed work next week...that 5k will be my speed work for the week.

I got in 5 miles yesterday with the time trial & ab ripper. 
(I made myself spend 30 minutes doing yoga stretches, too)

Tonight we are doing something out of the ordinary for us.  We're meeting up with the Wild Wing Cafe run group at 6pm.  I'm shooting for 6 miles at a fairly decent pace. 
Last week I ended up with 40 miles & I'm not even in marathon training yet.
I've managed to keep my mileage around 35-38 a week up until last week.  I can feel it.
I'm a bit tired but I'm keeping things in check with it.  I feel ok overall & I'm enjoying the heat.
Yes, WHO AM I?!  I told myself when I signed up for the Viola Half & the Franklin Half..."embrace the heat".  I have & I'll be ready for marathon training to get started.  November 2nd just doesn't seem that far away to me...

6.1 recovery miles & the regular Sunday stuff...

So, I was up wide awake at ......wait for it.....4:30am.  I got my usual Sunday work out in much earlier than normal.  Weights, some IT Band exercises, & 35 minutes on the bike at the gym.  We also met up with Elizabeth, the Victory's, Amy L., her friend Kate, & Crystal for some miles.  Kate is training for Rocket City & building her base miles now.  It's her first full marathon.  I told her how I did it as my first in '04 & basically "winged" it.  I had developed plantar issues in my right foot late that year & never did any long runs.  How I ended up with a 5:04 finish time is beyond me.  I didn't have a run over an hour long.  Ignorance truly is bliss sometimes. 

Joe & I ran a mile until everyone got there.  The plan was to run with them for 5 miles between a 9:30-10:00 pace & we kept it flat. (I ended up with 6.1 miles at a 9:47 pace) We sped up as we went along with them.  David & Joe ended up with around a 9 minute pace & the girls & I had around a 9:50, I believe.  Most of them already have a novice half marathon training program in mind.  I have no doubt they will set their bars high!

It was a great weekend.

Franklin Half Marathon: Race Report

I had no expectations other than to get it in under 2 hours & with the way I've been running, I knew I had it in me.  What I didn't expect was a 7am start turned into almost a 7:25am start. Major BOO!  That is the ONLY thing I didn't like about this inaugural half.  If they can guarantee us starting on time next year, I'm there.  ;-)

We left our hood at 5:30am after picking up Eric W. & got to the parking area right around 6am.  We had no parking issues getting there an hour early.  Apparently, those that were there much later trying to park & get their packets is why the race was delayed. I'm sorry but if there are runners who are running late, that's their problem. It was timed from the moment you went under the starting area timing device. There was NO reason to hold the rest of us up.  Holding us up was just WRONG!

The volunteers were great & there was water/gatorade stops at every mile.  They even had gu on the course. With a starting time of 7:25am & a temp of 70+ degrees on those TN hills, we totally needed the fluid stations at every mile.  Major points for that! 
I actually ran with a hand held for the first 6 miles, dumped it, & took in fluids from there to the end at every single mile.  I was also pouring water over my head at every station, too, at that point. 

All that said, I had fun!  ;-)  David & Vicki V. from the c25k running group are now full fledged NRC'ers. They showed up to do the 1 mile fun run with their daughter & then they stood in the heat for over 2 hours cheering us at the finish.  They are awesome!  So many familiar faces running & volunteering. 
I LOVE races like this....!!

So, results say I was 1:58:32 & 6th in my age group.  I'll take it!  ;-P
I'm going to give my garmin stats below which had 13.23 miles on it.
1:58:40-ish....I almost forgot to stop it.  8:59-9:03-ish pace

Mi 1- 8:19 (yes, I went out too fast but it didn't feel fast.)
Mi 2- 8:40
Mi 3- 7:50 (must have sailed down a hill)
Mi 4- 8:34
Mi 5- 8:51 (started pouring water over my head)
Mi 6- 9:32 (started walking up some of the hills which were getting pretty steep)
Mi 7- 10:16 (this hill seemed to go on forever...)
Mi 8- 8:08 (huge down hill & at one point 6:26 floated onto my garmin)
Mi 9- 8:44 (a guy had collapsed & an ambulance was coming to get him at this stop.  I hope he was ok)
Mi 10- 9:23 (more walk breaks on hills & full on sun....NO SHADE at all!)
Mi 11- 9:14 (my piriformis is screaming)
Mi 12- 9:19 (still taking short walk breaks)
     .23- 9:40 (just glad to see the finish)

Tomorrow, we are doing 5 recovery miles with the Victory's & a few others early & I'm hitting the gym.  I hope to do yoga in the afternoon to stretch this race out of my body. 

Our next race is the Firecracker 5k on the 4th of July.  We were lucky enough to do a "one day only deal" a few months ago for $20.  After that there are no races for us until the Franklin Classic 10k on Labor Day.  We will be full on marathon training then & I totally look forward to it. 

LOVED "Monster's University".... We literally had an hour and a half to grab a quick lunch & shower before the movie.  Now I'm home in an air conditioned house, watching "Ellen" episodes I dvr'd weeks ago.  It's time for some much needed downtime. 

Happy First Day of Summer....half marathon anyone?

So, today is the first day of summer & I'm running a hot, hilly half marathon tomorrow.  Who knew?  It seemed like a good idea to sign up like 2 months ago.  It's also been a month since the Viola half & 2 months since the Carmel marathon.  I'm not having any issues at all & that's a blessing. 

Wednesday, I ran the "5 mile hilly" route with some of the former "C25k" group & Crystal.
I'm recruiting a few others to join us that want to get stronger for "The Middle Half".
I looped around for Crystal since she had tummy/shoe issues going on but I ended up with 5.49 miles at a 9:55 pace.  I think over the next few weeks that will be our Wednesday night plan.  I'll plan to get up early on Wednesdays to run faster hills in my 'hood.  "2 a day Wednesdays" are back in full swing!
I ab ripped Wednesday & this morning.  I did the bike & elliptical yesterday along with my "Yoga for Runners" dvd.  My body was screaming for yoga!

Franklin Half Marathon...here we come!

20 something half marathons....

This Saturday I'm attempting my 20th or 21st half marathon in Franklin, TN or more specifically Lieper's Fork, TN.  Yall know where that is...it's where a good bit of country music singers have their mansions hidden.  Keith Urban & Nicole Kidman live out there.  Yes, it's very common to see a lot of celebrities around here.  Even former Olympic figure skater, Scott Hamilton lives in Franklin, TN.  I  just know one of these days I'm going to be running somewhere & a celebrity is going to zip past me & run me off the road.  My friend, Sharon, told me once that Wynona Judd nearly ran her off the road.  Speaking of being run off the road, as I was driving home the other day, I came up on an accident that involved a cyclist. I hate rubber necking so I didn't really get a look at the scene but I did see the twisted, wrecked bike.  My heart skipped a beat....I hope that cyclist was ok.

Anyway, I'm rambling today....probably because I rolled out of bed at 4:30am & was running by 4:43am per my garmin. (yawn) It was a decent run.  The purpose of it was to "run on tired legs".  My legs were a bit heavy half way through it since I had run a short tempo yesterday.  I had done my "Yoga for Runners" dvd yesterday afternoon & it always helps tremendously.  It had been well over a week or two since I had done the dvd & my body was screaming for it.  It targets the muscles we need to keep loose for better running.  I almost want to do it again friday afternoon if I can find the time.

This morning's run was 5.25 miles...not sure of the temperature but it felt like it was near 70 degrees.  I'm wearing my ventilator CW-X tights in the mornings.  These come to just above the knees.  I'm wearing them to help support the muscles...primarily hips, lower back, quads...  They feel pretty good at that time of the morning at that temperature but I can't see me wearing them on warmer afternoon runs at all.  My pace was 8:38 & I had one short 20 second walk break. I had two miles in the middle of it at 8:08 & 8:06 but they had some downhill to it. 

This afternoon I'm doing a slow 9:30-10:00 pace over the 5 mile hilly course with the club.  A few of my former "C25k'ers" are joining me, I think....
I'm going to take it easy since we have the half on Saturday morning.  My goal for the Franklin Half is to obviously do better than I did in Viola but I'm betting the best thing about this run will be the biscuits from Puckett's Grocery.  Quite a few NRC'ers will be running.  We'll have to take off for home by 10:00am since my work is renting out a theater or two for the employees to bring their kids to watch, "Monsters Unversity".  I love where I work...most of the time...just sayin'...

Other than the half marathon & the movie...we have nothing else planned.  I am going to "chill out" at home on a Saturday night for a change.

easy.....then not so easy in less than 12 hours....

Monday afternoon's run was 6 easy miles at a 9:34 pace.  The first 5 of it was with several of the former C25k runner group folks who have signed up for the Franklin Classic 10k & their first half marathon in October. They are "gung ho" & I find myself saying, "patience grasshopper".  ;-) 
I reminded them about the 10% rule when building mileage.  For one of them, this was his longest run since his 20's when he was in the Army.  He was pretty proud of his run.  I also managed to knock out "ab ripper" before I joined the group & the post-run picnic. 

This morning, I got out the door around 4:45am for a "comfortably hard" short tempo run.  It's hard to do tempo early in the morning for me but I'm ok with it.  I stopped 3x for maybe 15-20 seconds each to catch my breath & once to re-tie my shoe.  I need more of these with sub 8 minute miles over the summer. 

4.18 miles
Mi 1- 8:38
Mi 2- 8:08
Mi 3- 7:48
Mi 4- 8:32
  .18- 8:26

This afternoon, I'm spinning my legs out on the bike at the gym for 35 minutes & then I'm tackling the 75 minute "Yoga for Runners" dvd.  MUST STRETCH!!!!!!!

Mid-June

Sunday, I did 6.19 miles...the first 3.5 with the Victory's & Daryl & the last 2.5 with just Daryl. (9:05 pace)  I did my weights at the gym & went to Erin's yoga class.
I could feel the effects of the miles on my hammy's yesterday so yoga was a definite must!
I've got to make time for the "yoga for runners" dvd this week to get the legs loose. There will be no running on Thursday & Friday due to the "Franklin Half".  I feel like I signed up for this half marathon months ago..... 

This half will be challenging but a) I'm better heat trained than I was in May at Viola, b) My legs seem to have bounced back a bit since the Carmel full so I feel more recovered than I did for Viola, & c) The course doesn't look near as brutal as Viola.  I swear I need a t-shirt that says "I survived the Viola, TN half marathon!"  LOL!

What will I do different?
I'll carry my hand held & avoid the early water stations. LOL!
Let's hope there's no rain storms before it starts to get the greasy, country roads slippery.

This week will be all about a slow 1 hour run this afternoon before our C25k picnic at 6:30pm, yoga, ab ripper, a quick 3.5 miler, a 2-a-day on Wednesday totaling 9-10 miles, & maybe some time on the bike at the gym. I still so some IT Band exercises a few days a week to keep that "thing" in check.

It's June 17th & I'm already dreaming about Fall.  So far this summer has been kind to us here in middle TN so I'm certainly not griping.

in the last 24 hours....

1. I came in 3rd in a planking contest at "Ladie's Night" at Fleet Feet Nashville with a time of 6 mins 3 secs.  Who knew?!  It was the type on your forearms, which I feel is easier than on your hands. The two ladies that were still up dropped about 20 seconds after me.

2. I ran 12.5 rather hilly miles with Jo Ann, Traci, Joe, Gary, Mandy, & Danielle this morning.  We started at 5:03am because most of us had to volunteer at the "Change for a Chance" 5k in Nolensville by 7am. We kept the first 4 miles flat then we hit the hilly 6 mile loop finishing with the last 2.5 mostly flat. The weather was great for a June morning in TN, low humidity & I think the temp at 5am was around 65 degrees!

12.5 miles - 8:44 pace - 1:49:15

Mi 1- 8:44
Mi 2- 8:36
Mi 3- 8:24
Mi 4- 8:36
Mi 5- 8:39
Mi 6- 8:33
Mi 7- 8:50
Mi 8- 8:51
Mi 9- 8:26
Mi 10- 8:38
Mi 11- 9:16 (we swung back around for Jo Ann, who stayed with us the whole way!)
Mi 12- 8:52
.5-       9:44

3. We directed runners & traffic for the 5k this morning that our "Couch to 5k" folks have been training for over the last couple of months.  My "Road Runner" group did awesome & at least 3 of them placed in their age groups!!  We ate at the start/finish line area where they had grills going with hotdogs & burgers. Inside pancakes were for sale. 

4. Joe & I drove the Franklin Half marathon course in Leipers Fork.  I have to say, it will not be as difficult on me as Viola was a month ago.  I'm heat trained now & this course does have a few flat/downhill miles to it. Can't wait!

5. We're about to go to a "mentor's party" near the Pryor's house.  Our running club had enough $ left over from the C25K program to treat those that helped with it to a party.  The theme is "Hawaiian Luau". 

Tomorrow, I'll run an easy 6, do yoga, ab ripper, & hit my gym for weights, & maybe some time on the bike.  It's father's day so Joe gets to pick something fun to do.  I hope he picks "couch sitting".  We need rest.  LOL!

Happy Father's Day Weekend!!

catching up....

I've come to the conclusion that Joe & I really do deserve the week long, expensive trip in California in December. We are forever trekking to visit family & we don't have any regrets about that but it's time we do go somewhere where at least one of us has never been….(I've only connected via LAX to Hawaii once, never actually been in California to see anything.)

It made me a little misty eyed seeing my nephew graduate this past Sunday. It seems just like yesterday that I was changing his diapers & force feeding him vegetables. LOL! Yep, I'm feeling mighty OLD right now…. Ok, enough about NON-running stuff & back to the "Running blog".


My sister's 'hood isn't what I'd call "Indiana flat" but it's definitely not what I'd call "Nolensville hilly". It was a nice mixture of flat to small rolling hills. It was around 73-75 degrees (with a lot of humidity) all three mornings that I ran, which was around 7:15-7:30am each morning. I felt like I could've run longer had I not run out of fluids on these runs. The joy of running in a place where you don't get to run often….


Sunday- 6.21 mi – 8:47 pace – 53:19
Mi 1- 9:10
Mi 2- 8:43
Mi 3- 8:23
Mi 4- 8:24
Mi 5- 8:23
Mi 6- 8:25 (ran out of fluids in hand held)
.21- 8:16


Monday-7 mi – 8:27 – 59:06
Mi 1- 8:38
Mi 2- 7:58
Mi 3- 8:26
Mi 4- 7:58
Mi 5- 8:27 (ran out of fluids in hand held)
Mil 6- 8:42
Mi 7- 8:58


Tuesday-5.55 mi – 8:57 – 49:39
Mi 1- 9:35
Mil 2- 8:52
Mi 3- 8:26
Mi 4- 8:46 (ran out of fluids in hand held)
Mi 5- 8:49
.55- 9:28

Wednesday- Pre Couch to 5k- 4.1 mi- 9:54 pace with DD, Joe, Jo Anne, & Kim….96 degrees…ran some hills. Couch to 5k run with Meredith-2 miles 11:08 pace….still hot but we kept it flat & we only had them run for 20 minutes. I had Meredith run just over 22 minutes so she could get in at least 2 miles.

early morning....

Yesterday, I jogged to the gym & back, did weights & the bike for 40 minutes.  I also knocked out "P90x ab ripper".  Yes, I know I do that dvd at least 3x a week but have you seen my abs?  It works!  ;-P

This morning I drug my tired butt out of bed at 4:16am & was out the door at 4:29am. I ate a caffeinated plain gu, sipped on some caffeinated Nuun, & ate a 160 calorie energy waffle.  What a difference that made! 

8 miles with lots of hills - 8:48 pace - 1:10:20
Mi 1- 9:48 (still asleep)
Mi 2- 9:18
Mi 3- 8:43
Mi 4- 8:30
Mi 5- 8:19
Mi 6- 8:23
Mi 7- 8:35
Mi 8- 8:46 (pretty good since I had to finish uphill to the stretch wall)

My tummy wanted to get a little upset about mile 4 but I pushed through it. I had to get 8 miles in since we aren't running tomorrow.  That Franklin Half isn't going to run itself for me.  ;-) 
We'll do a few short, HOT runs in Texas, I'm sure...their "highs" are in the 90s right now.  It won't be long before TN is that hot.

Next Saturday, we're going for 12 miles before we volunteer at the Change for a Chance 5k.
I had thought I'd run with my "Road Runner" couch to 5k group but they need 25 volunteers who aren't running the race.  Joe & I never signed up so we're volunteering after we get done with our 12 miler.  The plan is start at the starting area of the 5k at 5:00am.  We'll be done before 7:00am & the 5k starts at 7:30am.  I'll look gross but I'll be there probably directing traffic.

Spurs won last night...guess I need to drag out the Tony Parker jersey for the trip.
We're leaving the crazed Country Music festival stuff for the crazed NBA play stuff.....Go SPURS!

5.62 + 3.76 + 3.1 = 12.48 miles

I have done two runs before on Wednesdays but yesterday was a "triple".  Yes, they were short runs but I still ran 3x....In the morning at 4:40am, 5:45pm, & then a short break before we started up again at 6:45pm with the "couch to 5k".  The second run (3.76 miles) was mostly with Tim L. We hit some hills early on but kept the last mile or so flat.  (8:46 pace)  So, I got over 12 miles on my feet yesterday at different paces.  ;-)

I stayed at the back of the C25k folks with Elizabeth & Meredith.  We did 3.1 at roughly an 11:32 pace.  Elizabeth is capable of a sub 10:00 pace but she was taking it easy on her shins last night.  That's probably the first sign of any type of injury I had when I first started running.  She's icing them & will be fine for the 5k on the 15th.  I'm so proud of this group. They have been such troopers. We've had complete "newbies" & we've had a few who could already cover the distance just fine, they just wanted to get faster.  It's been fun watching them push each other.  I'm not even sure how many we've had drop out of our "Road Runner" group but I'm guessing probably 2 or 3.  Overall, I'm guessing maybe 25-35% drop in overall attendance in the program.

My friend, Hannah, joined in with Joe's "oneders" 1:1 group last night & had a good time.  She's moving up to the "2 legit to quit" 2:1 group on Monday & will attend even though we won't be in town.  ;-)   She's staying with us until her time at her job runs out. She's bought a house in Noblesville, IN right outside of Carmel.  How convenient is that?  *wink, wink*

rookie mistake, a sale, & watching day break through....

So, I rolled out of bed at 4:30am, sipped some water & ate nothing...I got out the door by 4:40am....  Half way through my run this mistake came back to haunt me....
If you do not get enough carbs the night before, your morning run will suck. (at least mine do)
I know better than to start running on an empty stomach & of course I didn't bring my handheld water bottle either.  I felt good the first 3.5 miles then my stomach cramped.  (hungry & dehydrated)  I stopped my garmin for probably a good 2-3 minutes to stretch it out.  I then restarted the garmin & took off back home.  I ended up with 5.62 miles at an 8:50 pace with the usual hills in our 'hood.  I'll take it even if I did take a 2-3 minute break in the middle of it.  I was shooting for 5.5-6 miles this morning so I did what I set out to do but I will have to make myself get my hand held bottle ready the night before & eat something quick when I do this again.  I'm not running much in the mornings right now, except on the weekends.  This will change once marathon training kicks in & believe it or not, I miss it BAD.  I miss the schedule!  I have to admit it was nice seeing day break come through this morning, too.  I love early morning runs in the summer.

I noticed the NYRR is having a sale today on "National Running Day". 
I replaced the long sleeve cotton finishers shirt & finishers cap of Joe's that we accidentally left in a coffee shop the day after we ran the 2011 NYC marathon. 
That was his break through marathon.  (My IT Band shut down during that race)  
I spent $5 on the cap & $12 on the shirt.  (I also bought him the adidas boost running shoes at Fleet Feet this week) 

Happy Early Father Day!

first week of june!

On Sunday we met 4 or 5 "Couch to 5k'ers" for a run. I ended up with around 4.5 miles with the first 3.1 miles of it at a 9:42 pace with the girls. They were thrilled to know they could get the whole course in under 30 minutes. Both of those girls have already signed up for their first 10k on Labor Day (Franklin Classic) & they've both signed up for their first 1/2 marathon in Murfreesboro (The Middle half).

They started the program running 10:00-10:30-ish miles & now they have their best 5k training runs down below a 10:00 minute pace.  I LOVE to see people take ownership of their training & progress.  No excuses!  These folks work full time jobs & have children but they're making time for themselves & improving their overall health & fitness.  LOVE IT!  I cannot wait to see how they progress over the rest of the summer.  I can't believe June 15th is just around the corner for their 5k race!

I've been doing the usual stuff but I did manage to get in my Jillian Michael's 20 minute shred dvd on Sunday.  Boy, did I feel it in my hips yesterday when we were running before C25K started.  Wow, I must find more time for more cross training dvds before marathon training kicks in again.  I ran with Jo Anne & we did 4.5 miles at a 9:09 pace...gradually speeding up as we ran with the last two miles well under a 9 minute pace.  The weather was great...humidity was lower than it has been & the high yesterday only got up to 79, I think...  Afterwards, we took off with our C25K group & ran over 3.5 miles with them at a 10:20-ish pace up & over some big hills in Nolensville.  These folks will be flying on the "Change for a Chance 5k" course.

We will be running again tomorrow with the "C25K'ers" but will miss next Monday night's run with them.  We'll be in Texas for my nephews graduation.  We'll be at this place wearing ourselves out next Monday!  So my week & weekend will be pretty busy!  I do plan to get in an 8 miler before work in our 'hood on friday morning, though.  Much like May, June will likely fly by....

Cross Training & a HOT, HILLY 11.75 miles....

Everyone seems to be getting bit by the cross training bug. I have to say, it makes me want to do my P90x or Jillian Michael's dvds more than ever.  As a matter of fact, I did break out the Jillian Michael's yoga dvd yesterday.  I did that & P90x ab ripper so friday was not a "rest" day.  ;-P
I'm thinking tomorrow after our short run with the "couch to 5k" Sunday group, I'll do Jillian's shred dvd.  Been a LONNNNGG time since I've done it.

This morning we had 8 people show up at 5:45am to run with us.  We did an extremely hilly route that I've not done in a while. Ugh, after a few miles I could feel the heat but overall I'm good with the pace.  I ran with a fuel belt & ran out of fluids before I got to mile 11. Time to start dropping a cooler with ice on our Saturday long runs.
We took a walk break up a huge hill around mile 7 or 8 when Traci's allergies were getting the best of her. She said her heart rate was all over the place.  Afterwards, we set up "operation middle half registration" at Mama's Java.  LOL!  I got us registered along with Jayson L., who was on a bike ride, & the Kettrey's, who were doing a trail race.  It was a sight to see anxious, sweaty runners swinging out laptops, registering, & then ordering food. We had 15 minutes in between toweling off from our run & starting registrations.

11.75 miles - 9:12 pace - 1:48:06

Mile 1- 9:20
Mile 2- 8:55
Mile 3- 8:45
Mile 4- 8:53
Mile 5- 8:20
Mile 6- 8:52 (took in salt tab but forgot to take in my power gel)
Mile 7- 10:02 (where Traci started feeling bad)
Mile 8- 10:13 (walked up a huge hill)
Mile 9- 9:07
Mile 10- 9:22
Mile 11- 8:49
       .75- 9:57 (just want it over!)

I went to the gym & spun my legs out for 35 minutes on a bike. I feel pretty dang good!

Pre-Couch to 5k & Couch to 5k Runs

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! 

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.  ;-)

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!

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.

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.  ;-)

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!

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!

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, enough whining analyzing.....

"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! 

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!"