Willoughby Hills Lions Club Run for the Hills 10K

This race wasn't on my schedule and I wasn't planning a race this weekend since I had a lot of yard work including spreading mulch so as to get the yard ready for my son's graduation party next wekend. I took Friday off work so as to get a jump start on the yard work but spent half of the day getting my tire replaced and fixed. Cleaned off the Hosta bed and prep the other bed for planting, also the 7 yards of mulch was delivered. I was suppose to run 4 miles yesterday(Sat) but didn't feel like it and also didn't feel like my Friday's workout, so while spending all day weeding, planting and mulching I wondered if there was any 5 miler or 10K race today, found 2, Run for the Hills and a Most Excellent Race. The Hills won out, nothing like knowing there is a nasty hill half way through the race, I know I wasn't prepared for this race and after 2 days of yard work was tired but at least I get to get the miles in and stay on schedule.

Woke up at 6:30am and felt great, since this wasn't on my schedule, haven't really planned for it so had to go around the house getting my running stuff together. Had a slice of wheat bread with peanut butter and some water and left the house around 7:15am. Got to the park and went over to register, this was a relatively cheap race $15 for race day registration, got my t shirt and environmentally friendly shopping bag and went back to the car to drop it off, then I was wondering where is my bib and timing chip, okay timing chip I can understand but no number, this was a first.

So no timing chip or number when you come in through the chute they call out your time and give you a stick with a number, the stick correspond to the called out time, then you take the ticket to the registration booth where they ask your name and age and put the stick number next to your name. So I guess then they have to match the names with the number, to the number with the time so as to decide your placing. Sound cumbersome but the race is 31 years old so it must be working and it is a relatively small race.

It was a fun race, going through the park, a little bit confusing since we had no bib number and there were lots of runners out including cross country teams but the Lions club members were out in full force at most of the confusing section to direct us.

I was hoping I could do this in 53mins but with limited training (okay no training after 2 weeks off), 2 days of yard work and a big hill at mile 3, I was really hoping to just finish in under 60 mins.

I was fine with the first 3 miles but could tell that I was loosing steam and when the hill started at mile 3 so did all pain from the squating, bending and weeding during yard work so I knew I was done, ran up the hill for a bit then walked the steepest part and then went back to running but there really was nothing left, I was just going on to keep it under 60 mins, I wasn't in any pain just fatigue and my legs refusing to move.

Finish the race back in the park, the guy called out my time then change it then change again then I got my stick #98. Went back to the picnic area and got watermelon and banana, did a slow jog to cooldown and then went back to cheer in the rest of the runners. Waited around for the award ceremony but it was taken too long and I needed to be back home in time to shower and change for the 11:15am church service so left around 10:15am since they were still compiling the data.

This is a no frill race and I really enjoy it, can't wait to do it again next year after I actually train for it. The volunteers were great, the course wasn't completely close but the cops and Lions club members did a good job directing and controlling traffic. For $15 it was a good way to get a long run in and meet new friends.

Official time: 57:10

Activity Route: -- Elev. Avg: 791 ft Location: Wickliffe, OH Elev. Gain: +6 ft Date: 06/28/09 Up/Downhill: [+334/-328] Time: 08:31 AM Difficulty: 2.8 / 5.0 Weather: Overcast 73 F temp; 66% humidity 73 F heat index; winds S 12 Performance Distance: 6.21 miles Time: 0:57:06 Speed: 6.5 mph Pace: 9' 12 /mi Heart Rate: 166 bpm (Avg) Calories: 713 191 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0% 0.02 mi Zone 4 163 - 184 0h 49m 86% 5.28 mi Zone 3 143 - 163 0h 09m 16% 1.14 mi Zone 2 122 - 143 0h 00m 0% 0.00 mi Zone 1 102 - 122 0h 00m 0% 0.03 mi (none) out of range 0h 00m 0% 0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 08 -1' 04 7.4 +0.8 161 -96 ft 2 8' 33 -0' 39 7.0 +0.5 167 -42 ft 3 9' 00 -0' 12 6.7 +0.1 168 +19 ft 4 11' 21 +2' 09 5.3 -1.2 167 +160 ft 5 10' 06 +0' 54 5.9 -0.6 165 -13 ft 6 9' 20 +0' 08 6.4 -0.1 167 -13 ft end 9' 26 +0' 14 6.3 -0.2 169 +3 ft Versus average of 9' 12 min/mile

Posted from bimlog.com

Dynamic Flexibility
3 miles @ base pace (5.5-6mph) with 3x1mimute @1 mile pace (7mph)
1 mile @3mph 10% incline or 6mph @8% incline
CLX Burn 1

I was going to join the Thursday trail group for a run but the TPM (tire pressure monitor) on my car came on, I stopped and checked but there was no visible flat but the front passenger tire only had 26psi, so I stopped at the Getgo gas station and added air to it got it up to 33psi but it dropped down to 28psi before I got home. I decided to make a quick trip to Walmart to have it check but they claim they do not have the tool to put the tire back once they take it off so I called the dealer instead and made an appointment for tommorrow. So to make a long story short I didn't want to risk getting stuck out in the park.

Charlene Extreme Burn 1
Steve Cotter 10 mins Cardio - double 15kg Kettlebell
Steve Cotter 10 mins abs/core floor workout2-15kg KB
Yogamazing:Yoga for Runners

Had to really get moving this morning, no time to hit the snooze bar since I scheduled a 7:25am mammogram, I figure out if I am going to be getting my boobs squeezed and not allowed to wear deodorant or perfume I better get it over with early, instead of thinking about it all day.

Dynamic Flexibility-range of motion is getting better and limited pain on left hamstring and butt

1.5 miles @ recovery pace (5mph)
1x1min @ 7%incline-7mph
1.5 miles @ recovery pace (5.4mph)

Barry's bootcamp Mission Specialist Beginners-miss doing this, really an effective quick workout.

Chalene Extreme Burn 3
3 miles base run 5-6.0mph
Chalene Abs Extreme
Stretch on my own

This was an evening workout since I was too tired to get out of bed this morning. Back to running after 2 weeks off, slight aches but feel fine.

Dropped my oldest off at OSU yesterday where they were informed of a 7pm math test and the youngest starts camp, so lots of changes and adjustment.

Today was a very busy day, getting my baby (oldest child) ready for his summer program at OSU, considering the fact that he has only been away from home no longer than 1 week this is going to be hard for both of us. In a typical teenage fashion, he gave me a list of what he needs today and so we spent all day running around to pickup just about everything, at least now we are all ready for the fall.

For father's day, I signed my husband up for a 5k race, Run and Crawl in Ohio City, he has been running 3 days a week for the last 2 months, so it was about time for him to challenge himself. He did great, finish in about 27mins and is probably done with racing for now, was hoping this may inspire him to start running more often but no such luck.

I have made the decision not to do any fall marathon just don't think my body is ready for it yet, the 2 weeks off has been great but it felt really wired not running. So for the fall I will be doing another fall Half Marathon using the same program I used before Matt Fitzgerald Brain Training for Runner still going to stick with level 1, it was the perfect mileage for my injured body without aggravating anything.

The fall HM I picked for now is the Spirit of Pittsburgh on November 1 and I will do shorter races as the program calls for or as I want. Right now I know am running the shortest leg of the Akron Marathon relay and also the Race for the cure 5K. For strength training, am going to stick with Chalean Extreme since they are somewhat short (35mins) and if I start getting frustrated I'll go back to Barry since that really complement my running quite nicely and I love the 12 mins leg routine so I will probably add them on.

Today's workout
Chalean Burn it off + Recharge (do not care for it so will go back to yogamazing.com)

Yesterday's workout was Burn 1 before an incredible long day at work

AM
Chalean Extreme Burn Interval + Abs Burner
Chalean Extreme Abs Burner

PM
Trail run with the Thursday group, not quite sure how many miles we did somewhere between 5-6miles, but I finally get to run up and down the sound of music hill. Now I have a hill to practice hill repeat and work on strengthening my legs and it is at a perfect location since it is not isolated and I will be fine being there by my self and I can easily swing by on my way after work. It really felt great to run again, just minor pains in my right heel. It also was very good seeing everybody again.

Chalean Extreme Burn 2, brought out the 25# dumbells because when I did this workout last week, it was extremely easy because of the low weights so up everything this week even use the loaded 42# barbell.
Charlene's workout didn't give me the cardio rush that I wanted so added on Steve Cotter's 10 mins cardio workout this is an awesome intense short workout, 20 double kettlebell and bodyweight workout, got to love the pushups variations use double 15# KB.

After work added on 20 mins of incline walking, 3mph@10-12% incline, am hoping I can start adding a 20 mins incline walk after work to help strengthen my knees and glutes.

Birthday Workout

In honor of turning 42 today did the following, no rest in between

Dynamic Flexibility

0.42 mile run (4-5.3mph)

42 Double Kettlebell Swing-15#

42 backwards lunges (21 per leg) - 42# barbell

42 Double kettlebell Clean - 15#

42 Squats - 42# Barbell

0.42 mile run (5-6mph)

42 pushups on my toe

42 firecrackers (restricted lateral move) - 21 each side

42 Miliatry Press - 15# dumbbell

0.42 mile run (6mph)

42 Burpees

42 secs plank

42 secs side plank hold (42s for each side)

0.42 mile run (6.5mph)

42 mountain climbers

42 sumo squats - 15# Dumbell

42 Russian Twist - 15# Dumbbell

0.42 mile run (6.5-7mph)

42 Deadlift 15# Dumbbell

42 Hammer Curls - 15# Dumbbell

42 Ab Crunch on Stability Ball

Stretch

Total Time 53:13; HRavg = 129

Love this quote:

Don't just count your years, make your years count. - Ernest Meyers

I am truly blessed to be where I am at this stage of my life.

AM
Chalean Extreme Burn 3 + 20 Mins Sliding

PM
Barry's Code Red + 25 mins on the stepper


Yesterday was a rest day, spent the morning volunteering for the American Diabetic Association at the Tour the Cure Bike ride at Blossom, it really was a lot of fun and a good turn out, not counting the family riders, there were over registered 500 riders. Got back and spent the day cleaning really haven't done this in a while.

Saturday
Chalean Extreme Burn 2, before going out to volunteer for the Music Parent at Market day.

Legs feeling better, spending time massaging and rolling just to keep moving blood to it.

Chalean's Burn it off, this was a very nice athletic workout, then pulled out the Reebok slide and Kim Alexis slim and slide, 20 mins of sliding having done this in a while and have forgotten how much fun that is.

Well, miss the trail run again today, since today is my husband birthday, oh well there is next week.

Went to see the Sport Dr. today, still think time is going to be the key to heal on my left butt muscle, for my right ankle/heel we did an Xray and nothing showed up, he recommended an MRI to be sure which was scheduled but upon checking with my health insurance since I have a high deductible this will be part of my deductible and at ~$1200 I really can't afford it so I will just go to the treatment phase and take this week and next week off from running to give it a break and reevaluate, for my butt, just going to stretch and strength train since I have gotten better result from them and can now run much better without pain.

Today, started Chalean Extreme Burn Circuit 1 and Denise Austin Core and Upper Body.

Still no plan for fall.

Barry's Bootcamp Code Red
Steve Cotter 10 mins Cardio using 2-15# kettlebell, for a short workout this was intense, alternating between double KB workout and body weight workout.
Steve Cotter 10 mins standing abs workout using 15#KB

Monday
Rest Day, was fine just tired due to lack of sleep, was on the phone with my job till 12:30am then have to get up by 4am to get the youngest to school for the 8th grade trip to Philly and New York.


Really at a lost of what to do next, seeing the sport Dr. tomorrow to review all my injuries and see what to do going forward. Some of the races I was interested in conflict with the rest of my life, currently taking this week off just to give my body a rest before starting back up training for what ever.

Received Chalean Extreme in the mail today, will see how good it complements my running.

Solon Yates 5K

Really have no goal for this race even but per my training, I should be running a 8:17 pace but I decide not to use the Garmin Training partner just because I am still recovering from the HM last week with all the hills and my left calf and right heel has been protesting all week, so run for fun. I also really hate running 5ks since I have to run them hard from the very beginning just not enough time to make up too slow a start but not too hard that I blow up for the rest of the miles, well I still haven't gotten it right, since I went out way too fast and ....

My current 5k PR is actually on this course 29:56 @ 9:39 pace in 2007 so at least beat this pace.
Well, the beauty of having a race close by is that you get to sleep in, got up at 7:30 and got ready, but I didn't really know what to do, I know how to prep for a long race but 5K now what, so drank a little bit of energy drink and ate a bite of bread. Got to the race site at 8:05, pick up my stuff and drop them off at my car, did Fitzgerald's Dynamic Flexibility and went for my warmup mile, well knew I was in trouble even with the sleeveless top and skort, I was extremely hot and feeling sluggish but by now it was time to get to the starting line so join in the move to the stadium. After the warmup mile, I knew I have to really pick up the pace for the first mile since I wasn't sure how long I was going to last, so race started promptly and off we went, decided not to run with music, boy was I huffing and puffing and can hear every bit of it and my heart rate was higher than necessary and I was burning hot.

By 0.5 mile, my right calf let me know it wasn't happy and I need to back off, well I push it to the first mile just to test out a few things. First, legs were tired but they were not hurting so the pace (later found out 7:50) was comfortable if I can build up to it, Secondly, need to do more speed work, get over my fear of the track, so as to be able to turn my legs over better, thirdly, need better lung capacity which hopefully will come from the speed work.

By the time we got to the water stop I know I needed to take some but now lets do it without stopping, well that was an adventure, every where but my mouth, so stop drank ran, got in abit. With the tightness in my left calf and both knees now protesting, I knew I have to back off the pace so as to finish and not end up with an injury especially since I am still nursing several. So the goal now was just to finish with no injury.

I pushed the last 0.5 miles the best I can, the fun part was preventing the guy behind me from passing me, especially when we got back into the stadium, yes did accomplish that he wasn't very happy since I think he thought I was an easy mark.

Official time

Place

Name

City

Bib No

Age

Overall

Chip Time

Gun Time

Diff

Pace

4

Elizabeth S

Solon OH

142

41

162

26:06.63

26:17.49

00:10.86

8:25/M

I came in 5th out of 21 for my age group and 162 out of 329 overall, so new 5K PR and PB for the course Watch the kids race then have to leave to get to the 9:45am church service, probably the fastest I ever changed, shower and dress for church. Seeing the sport Dr. for all the pain I am still having on Wednesday I am managing them but they are not necessarily going away. I believe I still have a lot of speed in me but need to continue to properly train and be injury free, also need to figure out pacing, I believe Fitzgerald's program is working for me, throughout the HM training I did not feel over train. Activity Route: -- Elev. Avg: 1027 ft Location: Solon, OH Elev. Gain: +0 ft Date: 06/07/09 Up/Downhill: [+75/-75] Time: 08:32 AM Difficulty: 1.8 / 5.0 Performance Distance: 3.11 miles Time: 0:26:08 Speed: 7.1 mph Pace: 8' 24 /mi Heart Rate: 164 bpm (Avg) Calories: 372 170 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0% 0.00 mi Zone 4 163 - 184 0h 21m 82% 2.53 mi Zone 3 143 - 163 0h 04m 17% 0.56 mi Zone 2 122 - 143 0h 00m 1% 0.03 mi Zone 1 102 - 122 0h 00m 0% 0.00 mi (none) out of range 0h 00m 0% 0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 7' 54 -0' 30 7.6 +0.4 163 +3 ft 2 8' 47 +0' 23 6.8 -0.3 163 -9 ft 3 8' 59 +0' 35 6.7 -0.5 166 +3 ft end ** ** ** ** -- ** ft Versus average of 8' 24 min/mile ** Insufficient data to calculate this split

Posted from bimlog.com

20 minutes on the stepper
30 mins on the Spin bike - Hill Climb
Barry's Bootcamp Code Red

Dynamic Flexibility

1 mile warmup @ 4-5.4mph (recovery pace)
2 x 1K @ 7.2mph (5K pace)
1 mile cool down @ 5.4-6mph (recovery to base pace)

Barry's Bootcamp Code Red

Class of 2009

So my baby graduated from High School today, I am so proud of him, not only is he smart, he
is very compassionate and caring. He has the patience of a saint, can sit down and play tea with a 4 year old girl or sit down hours on end playing cards with a senior citizen listening to stories. He will be heading to Ohio State this fall to study Computer Engineering, actually he will be leaving June 21 for a special program at OSU, this is going to be hard since he is a very good friend and the one I take to the most about fitness and running.


Quick workout this morning since I had to get to work early so as to be able to leave early for the commencement ceremony, Steve Cotter 20 mins Cardio

Dynamic Flexibility

Mixed Intervals
1 mile warmup @ 4-5.3mph
1mile@10k pace (7.0mph)
1k@5k pace (7.2mph)
600 meters @ 3k pace (7.5mph)
300 meters @ 1 mile pace (7.9mph)
.7mile cooldown @ 4-6mph

Barry's Bootcamp Code Red
Stretch on my own

Dynamic Flexibility

1 mile walking @ 4mph
1 mile slow jogging @ 5mph
1 mile @ base pace 6.0mph
1.5 miles @ base pace 6.1mph
Cool down/Stretch

Just trying to recover/taper for the 5k race on Sunday