Last day of September and I was able to finish on a very high note, when I signed up for Trish Options for life September Challenge I picked 150 miles for the month just because I know I will have to run some miles after the marathon to meet my goal also it will get me to 700 for the year, which is awesome since I didn't run much the first 4 months of the year so it is looking more and more likely that I may just meet my goal of 1000 for the year. This is also my second highest running month.

 In order to get to 150 by today, I needed less than 8 miles but less than 9 miles to get to 700 for the year, I went to bed not deciding on a game plan but when 4:30am rolled around I woke up feeling great and energetic so headed down to the basement still wasn't sure about what I was going to do but decided to break the miles.

Miles 1 & 2 then 15 mins of Medicine Ball Workout miles 3&4 then 15 mins of Brazilian Butt lift moves miles 5&6 then 15 mins band workout, make sure son#2 is actually up and dresses for school and ready to go, treadmill shutdown at 99.59 was only at 8.27 miles still need about .4 to get to 700 so restarted the treadmill to finish it out. 8.27 miles @ recovery pace then the 0.4 @ base pace.

Goal for October, is to keep running hopefully get back to the trails since I am thinking of signing up for a trail 50k in January and the only race I have on schedule for this month is a 5 miles trail run.

Also, I really need to get back to doing a former strength training program, I think I got kind of mussy from not having a very good strength program, ordered the Montenegro method so will mix that up with P90X.

Recovery Week 1

After the marathon, took my Hammer Nutrition Recoverite as soon as I got my gear bag and took a ice bath when I got home, use the stick to massage both legs, some tiredness and fatigue but I was fine, no problem going up or down the staircase (I guess this is suppose to be the official how your leg is feeling after a marathon test) .

Sunday I woke up with no pain except at the bottom of my right foot which is from having some problem with my sock and shoe not sure exactly what the problem was, neither was new. Did Yoga for Runners from Yogamazing before church and that was just perfect. Yogamazing is free on itune and Chaz is great, gives perfect instruction on how to get into poses don't just assume you already know.

Monday was a rest day because I needed more sleep and not due to pain.

Tuesday Dynamic Flexibility, 3 miles at  Recovery Pace (average 12:19) and Jillian Michaels Maximize Back in Action

Wedsnesday 4 miles @ Recovery Pace ( average 11:41), Jillian Michaels Maximize Full Frontal and 90 mins of yoga class.

Goal this week is only run in recovery pace, ice knees for prevention and lots of stretching.

Nutrition Reviews is doing a yurbuds giveaway, ending 10/6

Akron Marathon

Hilly Course, had fun, new PR, no music, problem with shoe and sock on right leg.  Probably could have ran faster if I have just ran but what was the fun in that after training for 24 weeks I really wanted to enjoy the moment, so lots of dancing, giving high fives and getting to know people the last couple of miles. Had a blast. I was still trying to get through the start line when it was announced that the lead man was at mile 1.


#3438

Solon, OH

Age: 43 Gender: F

Distance	MAR
Clock Time	4:44:40
Chip Time	4:39:14
Overall Place	1035 / 1516
Gender Place	298 / 509
Division Place	51 / 80
3 5M	00:36:37
9 2M	01:35:34
15 5	02:39:55
18 3	03:10:37
Divtotal	80
Sextotal	509
Pace	10:39

Activity Route: -- Elev. Avg: 964 ft Location: -- Elev. Gain: -59 ft Date: 09/25/10 Up/Downhill: [+1991/-2050] Time: 07:05 AM Difficulty: 4.5 / 5.0 Performance Distance: 26.11 miles Time: 4:39:28 Speed: 5.6 mph Pace: 10' 42 /mi Heart Rate: 154 bpm (Avg) Calories: 3540 225 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 03m 1%  0.32 mi Zone 4 163 - 184 0h 20m 7%  1.90 mi Zone 3 143 - 163 3h 49m 82%  22.23 mi Zone 2 122 - 143 0h 18m 6%  1.71 mi Zone 1 102 - 122 0h 00m 0%  0.06 mi (none) out of range 0h 00m 0%  0.06 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 45 +0' 03 5.6 -0.0 172 -127 ft 2 10' 28 -0' 14 5.7 +0.1 154 +7 ft 3 9' 56 -0' 46 6.0 +0.4 150 +99 ft 4 10' 16 -0' 26 5.8 +0.2 150 -6 ft 5 10' 14 -0' 28 5.9 +0.3 154 +23 ft 6 9' 53 -0' 49 6.1 +0.5 154 -6 ft 7 9' 48 -0' 54 6.1 +0.5 155 +3 ft 8 10' 14 -0' 28 5.9 +0.3 151 +75 ft 9 9' 44 -0' 58 6.2 +0.6 154 -53 ft 10 10' 01 -0' 41 6.0 +0.4 148 +16 ft 11 9' 36 -1' 06 6.2 +0.6 151 -89 ft 12 9' 43 -0' 59 6.2 +0.6 154 -168 ft 13 10' 05 -0' 37 6.0 +0.3 153 -20 ft 14 10' 06 -0' 36 5.9 +0.3 148 -26 ft 15 10' 28 -0' 14 5.7 +0.1 154 -7 ft 16 10' 31 -0' 11 5.7 +0.1 153 +69 ft 17 9' 37 -1' 05 6.2 +0.6 156 -36 ft 18 10' 55 +0' 13 5.5 -0.1 158 +108 ft 19 10' 29 -0' 13 5.7 +0.1 160 +98 ft 20 10' 33 -0' 09 5.7 +0.1 153 -6 ft 21 10' 36 -0' 06 5.7 +0.1 151 +39 ft 22 11' 06 +0' 24 5.4 -0.2 155 +10 ft 23 11' 36 +0' 54 5.2 -0.4 149 +59 ft 24 11' 54 +1' 12 5.0 -0.6 150 +9 ft 25 11' 05 +0' 23 5.4 -0.2 156 -88 ft 26 10' 58 +0' 16 5.5 -0.1 156 -66 ft end 9' 45 -0' 57 6.2 +0.5 -- +23 ft Versus average of 10' 42 min/mile Posted from bimlog.com

Week 24 - Race Week

I can't believe am finally in the last week of training for the Akron marathon this Saturday, I remember when I put the training plan together seeing the 18 and higher miles run and wondering how I was going to get through it , but I did and now am down to the last week which is race week and last week of tapering.

It has been an interesting journey, so much different from my 1st. I wrote my training program this time using the level 1 training plan in Brain Training for Runners by Matt Fitzgerald,  only ran 4 days a week, crosstrain and strength train the rest of the week. For all the interval or tempo runs, I did the Dynamic Flexibility routine before the run which makes a big difference in  how I am able to handle the pace. I paid close attention to my recovery nutrition, using Hammer Recoverite after every workout, I felt fine after every workout and able to carry on with my day with no lingering aches and pain. I really didn't pay as much attention to my diet like I did last year so I am at a higher weight that I will like to be, need to refocus on this once the marathon is over and target getting back to a more reasonable weight before my 30k race in December.

Yesterday, was a 6 miles run at base pace, I was very tired in the morning so moved this over to after work. Got home around 5:30pm, ate dinner then dropped my son of at the high school for the PSAT review session, leaving my car at the high school, I ran down the main road which is about 2.4 miles between the 2 cities, then on my way back added some side street to make up 6 miles. This was not a fun run, I was miserable from the very beginning, I guess I didn't give my dinner enough time because it was threatening to come back up, I had heartburn and my legs felt like they are made of brick. Now I question whose brilliant idea it is to run 26.2 when I am struggling with 6, but I did finish it and barely avoided running an 11min/mile for an average pace by  speeding up at the last quarter mile ti come in under.

Today, felt great getting out of bed, last mixed interval workout, did the dynamic flexibility routine to warmup
1 mile @ 5.4mph
2k @ 6.6mph (HM) 90 sec rest
1 mile @ 7.0mph(10k) 90 sec rest
1k @ 7.5mph (5k)
Base - Recovery pace 6.0 -5.4mph to get up to 5 miles (average pace of 9:40) added on Barry's Bootcamp Code Red + Hardcore beginners + legs love lunges.

This may actually end up being my highest training week of this 24 week cycle, how can that be taper.
  

Natatorium 5k

Activity Route: -- Elev. Avg: 1040 ft Location: -- Elev. Gain: +7 ft Date: 09/19/10 Up/Downhill: [+134/-127] Time: 08:31 AM Difficulty: 1.8 / 5.0 Performance Distance: 3.11 miles Time: 0:27:14 Speed: 6.9 mph Pace: 8' 45 /mi Heart Rate: 163 bpm (Avg) Calories: 408 175 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 20m 75%  2.34 mi Zone 3 143 - 163 0h 08m 30%  0.95 mi Zone 2 122 - 143 0h 00m 1%  0.06 mi Zone 1 102 - 122 0h 00m 0%  0.02 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 8' 28 -0' 17 7.1 +0.2 154 -3 ft 2 8' 56 +0' 11 6.7 -0.1 164 +7 ft 3 8' 39 -0' 06 6.9 +0.1 170 +13 ft end 7' 37 -1' 08 7.9 +1.0 170 -9 ft Versus average of 8' 45 min/mile Posted from bimlog.com Wasn't sure I should have ran this based on how tired I was due to getting my son ready to go back to College today (drove him back to OSU after the race) and the guests that showed up and stayed till almost mid night, so didn't get to bed early even after a day of running around none stop. My heart rate was high from the start and I was unable to get it back into zone 3 no matter how hard I tried, I was targeting 27mins or lower even thou my PR is 25 and change but I haven't been training for 5k speed so I realize running a 5k PR so close to my marathon may be pushing my luck, so I backed off on the target pace. I felt fine after the race, no aches or pain,didn't do a 1 mile cool down like I wanted since I was already running late so did some quick walk around the parking lot before getting in my car and leaving. The official result isn't up yet, now to finish the taper for the marathon in 6 days. Definitely not a flat course but well organized, love the Alice in Wonderland team and they had lots of dressed up characters which made it fun. Having access to the Natatorium was nice so we used real toilet and the award ceremony was inside (didn't wait for it) so people could eat and wait in comfort. No timing chip so if running move closer to middle/front to avoid all the walkers. Official Result 27:12 (8:45 pace) 8/22 Age group 134/310 Overall

This time last year I was in a lot of pain between my heel, butt and knees, I wasn't finding running enjoyable but it was much needed in my hectic life so I pushed on. I could deal with the pain the biggest frustration was not knowing what was really wrong even after spending all the money on the MRI and other test. The pain was constant, walking sitting, climbing or any movement to my lower body brought the pain.

What brought this on today?

I ran 12 miles this morning, since I juggle my schedule to fit in the 5K on Sunday, so did the long run today, move 6 of the 9 miles that was due today to tomorrow, Saturday cross train/yoga, Sunday 5k with 1 mile each warmup and cooldown. Finish the run, drank my Recoverite, climb up the stairs to get ready for work, shower got dress, ate breakfast, got in my car drove 1 hour to work, got to work, 5 mins walk to my office, drop my stuff of in my office, climb up the 30 stairs to the production floor to talk to my operators, on my way back down, I realize one major difference, I have no pain. My body does not even feel like I ran today, I feel great and I am so incredible grateful and am glad I didn't give up.

I won the Five Cherries necklace at Tall Mom on the Run and this is on top of winning the $40 gift certificate from Racing Dawn to Vitality Nutrition. Counting this as good omen that I can conquer the hills of Akron on the 25th.

Day 3 of taper, and the urge to do something else is strong but am resisting since I know this is normally where I get in trouble. 40 mins on the stepper today then Chest and Abs form Barry Bootcamp Original series.

I have a 5k race this weekend and I need to figure out what I want to do about it, probably wasn't the smartest move but my company is a sponsor and they paid the race fee, how can I say no and more over this is a flat course and I get a tech tee. Maybe I can get a new 5k PR.

Also need to start controlling the eating since I am not training very hard any more but make sure I am getting enough to get me through race day.

Need to work on my 30k training plan for the race in Arizona.

Week 23 - Taper Week

This is week 23 of a 24 weeks training program for the Akron Marathon on 9/25, I am quite amaze I was able to stick about 95% to the program and when I stray it is changing the program type not the mileage. Am I ready, not sure, I really don't think I got my speed back as I was expecting, I didn't run as much practice races like I would have liked but I know I can finish since this was more training than I got in for my first, got the final instruction email from the race director yesterday, so ready or not we will all the toeing the blue line very soon.

Even though this is taper week, I was surprise at how many more miles I still have to run, didn't feel much like a taper to me, I have used a HM version of this training program to break 2 hours and feel great so I know I trust the program and the knowledge behind it.

Monday - 7 miles 9:53 pace (base pace run, I decided to run at the top of my base not the bottom, live a little.

Tuesday - 6 miles 9:45 pace (mixed intervals), then some band core and upper body work using the concept of TRX.

For my September Challenge with Option for Life, I decided to run 150 miles for the month, I know it is doable, but it will require me getting some short miles in after the marathon which is why I picked it . Currently at 73.73 miles which is about 76 miles to go which I think is doable.

Also since I am running a marathon this year, I order the official 2500 marathon anniversary medal and it came in the mail. Had no problem with the order.

Week 22 - Last training week review

Monday- Labor Day, beautiful weather, didn't run, some how with a schedule or plan I kept putting my run off and I did not feel like running on the treadmill since I had outdoor running on my mind all day but I did clean out my closet, sorted through my running stuff, got rid of old oversize ones and had them nicely arrange by type, but not running or workout.

Tuesday - Feel run down and tired so no running took the day off. This was not a very good sign I was suppose to be getting the last week of training in but I feel so tired. No workout another rest day, I really needed to listen to my body. All the reason became clear by night time with a visit from Aunt Flo.

Wednesday - Feeling much better, mixed intervals ended up with 7 miles @ 9:37 pace then did Barry's Bootcamp Original Arms and Abs and tack some some extra hardcore abs.

Thursday - 10 miles outdoors 10:27 pace, feeling great, Barry's Bootcamp Shoulder and Back and some lunges.

Friday - 6 miles 10:09 pace, quick one before work, running late.

Saturday - 3.28 miles walking with 2 of my friends who are cancer survivors at the race for the cure, it was really hard walking a 5k, but it really was worth it seeing them accomplish their goal of walking a 5k.

Sunday - 8 miles before church 10:24 pace.

So even though the week started out shaking it ended on a happier/better note

I haven't done an itrain workout in forever just because it requires me taking my laptop with me to the basement, set up and making sure I can hear the sound properly but with the new mp3 player from my son (Sansa Fuze 8gb) I loaded up all my workout out mp3 unto the player and headed off to the basement. I decided to hang with Keith doing IClimb Core set 17, it has always been one of my favorite IClimb love the leg workout using the med ball and then the ab workout using the stability ball. I was able to use the leg work for my legs love lunges challenge sine this was what the workout was mainly all about and then did the core workout instead of the Hard Core Challenge routine just for a change in program. Perfect workout before church.

On another note Trish over at Options for Life is hosting a September Challenge, Challenge goal as taken from Trish's Blog

Now I am issuing my own challenge to you and myself.  In order to hit 1000 miles by the end of the year, I have to step it up a bit.  So, my personal challenge is 100 miles in September.  


You however, can choose your distance challenge!  Take what you did last month and bump it up!

 I haven't decided on my goal yet since I am in the final weeks of Marathon training and avoiding injury is really the key right now so I have to carefully think about my goal, don't even know what my total goal on my training plan is maybe start from there.

Windy Run

Since I did my 20 miler last week, I decided to do a fun long run today the intention was to do 2 miles warmup at recovery pace , 3x5k at 5k-10k pace, 2 miles recovery to finish. Well things didn't quite workout as planned, the first problem was my running skirt I have the snow bella princess skirt in a size 2 based on the suggested sizing but once I started running the skirt started falling down and I had to keep pulling it up and by .2 miles I gave up and went back home. Back home put a slit in front of the skirt and put a shoelace my son took off my running shoe when replacing it with the yankz shoelace through it, and use it as a draw string, it worked out fine and I went back out. Not sure if I need a smaller size or what, it fitted fine wearing around but once I start running, pulling my core in and with no "junk in the truck" it didn't stay up. Ate half a Harvest Grain Powerbar.

Back outside, the temperature was pretty cold almost 15 degrees cooler than yesterday, I started out faster than expected

2 miles 9:47 pace definitely not recovery or base,  max target was 9:54

Reset the Garmin and started the first of the 5k, targeting 5k pace, it didn't quite workout as planned

5k = 8:53 average pace was targeting 8:22

The plan was to run back the house for fuel and water, since I was running in my development, the wind has picked up and on one side of the development it was raining slightly which made me cold.

2 miles = 10:42

Got back home ate half a hammer gel and drank lots of water. Decided while inside that I didn't feel like running anymore 5k because the wind had picked up and it was a pain running. I was either being pushed back and when I change direction instead of the wind being at my back it was pushing me sideways. I decided to run on the walking path since it is has multiple hills in preparation for the hills of Akron. It was slow, it was painful and after 6 miles I was done since I wasn't getting very far and seem to be wasting lots of energy.

6 miles = 11:17 pace, not bad for a hilly route and was able to keep running every time I came out of the path either uphill or down hill.

Son #1 bought me a new mp3 player  since I was complaining about having to constantly reload music into my 1gb and the rechargeable battery not lasting, he was even kind enough to load some of his music on it for me to try out. Sansa fuze 8gb took it out for a test run this morning worked great, he doesn't get why I run but he supports and acknowledge.

Wore the Newton shoe and it worked out better for this run than previous runs.

Need to figure out y training program for the 30k in December.

August Review

August was training week 17-20 which was the peak month, so I had a 16 miler, 18 miler and added on a 20 miler instead of doing an half marathon race. I had one race the Kathleen Nietert Run For Hope 7.5miles, did my first virtual race Mama Goes Master Virtual Race 8.25 miles and also my first fundraiser race Robie Romp 6.7 miles. So for my 3 years running history, August is my highest month at 165.01, with also my highest week of 42 miles the week of the 16th.

Even with an increased mileage of 165, my legs feel fine, stopped off at the Chiro Dr. 3x for adjustment,  use Hammer Nutrition Recoverite after every workout and did a ice bath. Am not back speed wise to where I was last year but I'll take it over being in constant pain and I know I will get back there eventually.

Initial I had no mileage goal for this year since I was off running for most of the first 4 months due to injury and the death of my Dad, but right now I am going back to my 1000 miles goal since I still haven't hit it yet but at least getting closer. For the first 4 month of 2010, I only ran 89.9 miles, which means in the last 4 months I ran 461.05 miles, bringing the total for the year to 550.85 so I have 4 months left to run 450 miles to finish at 1000 miles for the year.

Lets break this down, to run 450 miles in 4 months, I need to run at least 113 miles a month which means about 28.25 miles per week since I only run 4 days a week, I need about 7 miles each run. I think that is doable, I should still be higher this month since the marathon isn't till the 25th and am planing a 30k in December.

Got a bloggy award from runjodirun that was a nice surprise. Thank you