First Run with the Towpath Turtles

I decided to join the Towpath Turtles today for a 10 miles run, the TT are part of the Summit Athletic Club, we tackle the hills of Akron, running some part of the Akron Marathon. it was really nice running with them and the miles clicked off quite nicel. After the run we ended up at a bagel shop for a bite. Beautiful day for a run, it is amazing that we have 70+ degrees in Ohio in October. Map Elevation (ft)

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Ohio Outside Trail Series #1

After fighting a sinus infection all week and only getting 5 hours of sleep the last 2 days, I wasn't sure running this race was the best idea but it was paid for and I wasn't dying so the worst was I wasn't going to be getting a PR. After finally getting to bed at 1am due to having to pickup son#2 from a friends house after the football game, I woke up this morning with a moan, this was a late start race (8:30am) so that was nice. Got out of bed finally at 7:30 and got dressed, ate 1/3 of a Powerbar Harvest Energy Toffee Chocolate Chip (love this thing probably better than most candy bars) with my coffee and headed out. I got to the race start at 8:15 which is extremely late for me by the time I picked up my race stuff and dropped it off to the car I had 5 mins left so did some quick dynamic stretch and my run back and forth to the car was the warmup, which means I was completely unprepared for this race. The race at the Munroe Falls park, probably an hidden gem not greatly used. Since I ran this course last year,  it is a double loop not my favorite but the trail is well maintain. I knew it was going to be a hard run from the very being when my resting heart rate register 20 units higher, so yes it was a hard race, my legs were incredibly heavy the first 3 miles and I had to work really hard to keep my heart rate low, for the pace I was running I couldn't believe my HR was that high. Legs finally warmup by mile 4 and guess what the race is over and off cause I did loss GPS signal when I did this race last year got 4.68 today 4.55 so I think the course might be short also since it is a constant turn turn turn am probably going to run less since I run the tangent and don't follow the curve. I know I can run 9 mins mile on this trail so I guess I get two more chance to try it out. The post race food was great love the warm apple cider and gourmet bread, hung around a little for the award ceremony but had to leave since my sinus headache was back and I was getting incredible cold all of a sudden. Someone got injured and 911 was called so I do hope she is ok, this is a very good course for beginner, just the right amount of hills, roots and stones. Activity Route: -- Elev. Avg: 1089 ft Location: -- Elev. Gain: +0 ft Date: 10/23/10 Up/Downhill: [+475/-475] Time: 08:32 AM Difficulty: 2.8 / 5.0 Performance Distance: 4.55 miles Time: 0:48:37 Speed: 5.6 mph Pace: 10' 41 /mi Heart Rate: 164 bpm (Avg) Calories: 468 177 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 35m 73%  3.48 mi Zone 3 143 - 163 0h 13m 27%  1.29 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 10' 17 -0' 24 5.8 +0.2 160 +30 ft 2 11' 20 +0' 39 5.3 -0.3 160 -10 ft 3 11' 21 +0' 40 5.3 -0.3 166 +23 ft 4 9' 08 -1' 33 6.6 +0.9 170 +20 ft end 9' 07 -1' 34 6.6 +1.0 167 -62 ft Versus average of 10' 41 min/mile

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Kendall Hills Trail Run

View of the hills from my car using my blackberry I had the intention of running with the SARC Towpath Turtles this morning when I noticed on their facebook page that they had an 8 miles run scheduled for 11am today but my husband was his usual self and when all was said am done I left the house later than expected and since I wasn't even 100% sure of how to get to the meet up place I ended up going over to Pine Hollow to get in some hill training. The weather was perfect and I carried my Nathan quick draw bottle. I had half a bagel on the way and a chocolate Gu in the car at the park + 1 Sharkie. Walked around to warmup my legs then started zigzagging around  going up and down the hills, the weather is very beautiful today so lots of family out for a hike around the lake. I had 90mins on schedule today, but 3 miles into my run my legs were toast from all the hills and I wanted to call it quit but decided to hang in for one more mile, then it was wow less that 30 mins left, then when 90 mins rolled around I was almost at 7 miles so decided to do an even 7 miles before calling it a day.  Absolutely, gorgeous day for a trail run. Pace wasn't as bad as I expected, considering all the hills. Performance Distance: 7.00 miles Time: 1:31:28 Speed: 4.6 mph Pace: 13' 04 /mi Heart Rate: 151 bpm (Avg) Calories: 935 195 bpm (Peak) Map Elevation (ft) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0%  0.01 mi Zone 4 163 - 184 0h 09m 9%  0.56 mi Zone 3 143 - 163 1h 17m 84%  5.60 mi Zone 2 122 - 143 0h 15m 16%  0.98 mi Zone 1 102 - 122 0h 02m 1%  0.06 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 14' 19 +1' 15 4.2 -0.4 142 +20 ft 2 12' 49 -0' 15 4.7 +0.1 159 +39 ft 3 12' 50 -0' 14 4.7 +0.1 148 -30 ft 4 14' 09 +1' 05 4.2 -0.4 150 +46 ft 5 13' 28 +0' 24 4.5 -0.1 154 -69 ft 6 13' 45 +0' 41 4.4 -0.2 149 +33 ft end 14' 53 +1' 49 4.0 -0.6 154 +33 ft Versus average of 13' 04 min/mile

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Finally a trail run

I love to trail run but I do not find it safe to do it by myself since I don't know the trails, also promise my husband I would not go on a trail by myself unless when I just do Kendall hills which are in plain view. Last year I started running with the Crooked River Trail Group, great group different pace so you always have someone to run with but we meet at 6:30pm which means I normally don't get home until about 8:30pm, so this makes for a very long day since I go down there straight from work. Needless so say I haven't been able to get out to the trail due to many family obligations but today with my son having no school tomorrow, I prep dinner for the family yesterday just need to stick in the oven to finish cooking, I met the group for a trail, which is a good thing since I have a trail race next weekend. My usual running partner Nancy was there it was so good to see her but I was kind of concern that I may not be able to keep up with her and I also made the stupid mistake of not bringing my hand held water bottle so ran without water which was fine since we ran less than 1 hour. The trail was beautiful through the Cuyahoga Valley National Park, lots of Fall colored trees and boy have I missed trail running and even with all that marathon training I am not in trail running shape as you can tell from my increased heart rate at such a slow pace, it is so much harder, the up and downs, the constant twist and turns and the constant attention needed looking ahead to make sure you have a clear path to step on so as to prevent a fall. Headlamps were used since it got dark so our pace slowed for the last 3 miles. Really have missed it, hoping I can find another group to run with either earlier or on the weekend. Activity Route: -- Elev. Avg: 835 ft Location: Peninsula, OH Elev. Gain: +0 ft Date: 10/14/10 Up/Downhill: [+967/-967] Time: 06:38 PM Difficulty: 3.2 / 5.0 Performance Distance: 4.91 miles Time: 0:57:32 Speed: 5.1 mph Pace: 11' 43 /mi Heart Rate: 164 bpm (Avg) Calories: 488 228 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 6%  0.39 mi Zone 4 163 - 184 0h 28m 48%  2.46 mi Zone 3 143 - 163 0h 26m 46%  1.92 mi Zone 2 122 - 143 0h 03m 6%  0.23 mi Zone 1 102 - 122 0h 01m 1%  0.07 mi (none) out of range 0h 06m 10%  0.19 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 10 -1' 33 5.9 +0.8 167 -89 ft 2 10' 58 -0' 45 5.5 +0.3 167 +13 ft 3 13' 49 +2' 06 4.3 -0.8 160 -109 ft 4 12' 04 +0' 21 5.0 -0.2 165 +39 ft end 13' 47 +2' 04 4.3 -0.8 163 +92 ft Versus average of 11' 43 min/mile

Posted from bimlog.com AM: 4.2 miles base pace Montenegro Endurance

Jump Rope, had to stick this into the mix once/twice a month to do the jiggle test, what still jiggle that needs to be worked on and is there improvement from the last time, also this is the sport bra test, toss or keep.

Jump Rope 1 min on 1 min off x5
Montenegro Strength #2
90 mins yoga

Need to get on the trail before my trail run next week, hopefully I can meet with the group tomorrow.

After all the gardening and pruning on Saturday, I ended up with pain on my inner right thigh, it was quite painful to walk so I took Sunday and Monday off to give it a rest. I iced and massage all day yesterday and it felt much better today so did my workout with modification.

Dynamic Flexibility
1 mile warm up @ Recovery Pace (5.4mph)
3x1 mile @ 10k pace (7.0) with 5 mins recovery in order to make sure I didn't cause any further damage to my thigh instead of 5 mins @ recovery pace, I did 2 mins of stretching and massage, it actually didn't hurt during the run but use that for precaution anyway. Slight pain on my left shin so that was massage also.
1 mile @ recovery pace (5.4) barefooted, I need to go back to finishing barefoot to build strength back to my feet and also to adjust my form.

I really like doing the barefoot cool down on the treadmill, since when my form is right my foot step is quite and light.

Also, this was the first time I had to get on the treadmill and run without TV, I loan my TV to my son to use as a monitor for the time being, so I hooked up the Sansa to the treadmill and just listen to music, wasn't sure I could go that long with nothing to watch but I survive staring at the Asics "Hell and Back" poster.

To finish things off, I added on Montenegro Endurance #1, a very well done progressive short endurance program.

When looking for running podcast visit here, for a library of selections, lots to choose from.

Midwest Multisport Life (kovas) Mystery Sugoi Package

Kovas from Midwest Multisport Life hosted a Sugoi Mystery giveaway in September sponsored by Scott/Outside PR, and I won so since this was a mystery giveaway I though I should share the wonderful package I got from Scott today.  Thank you to Kovas for hosting the giveaway and to Outside PR for Sponsoring.

image from Midwest Multisport Life

So what did I get


Moxie Skirt (Lime - absolutely love the color)

 Velocity Tri Short (Fire Red)

Scott also added some GU packages for me to try out.
Gu Chomps Cranberry Apple
Gu Chomps Strawberry
Gu Chomps Watermelon
Gu Chocolate Outrageous
Gu Vanilla Bean
Gu Lemon Lime
Gu Roctane Island Nectars

 

iRunFar

If you are interested in trail running, or how to get into trail running or ultramarathoning, check out iRunFar.com for gear review, race info, interviews and of cause the giveaways, 5 (maybe 6) good ones going on now.


Today's Workout
Dynamic Flexibility
10 mins @ Recovery pace (5.5mph)
10 mins @ Marathon Pace (6.4mph)
10 mins @ Base - Recovery Pace (6.0 - 5.4)
Insanity Pure Cardio Shaun T kicked my butt as usual
Montenegro Strength #1
Stretch on my own

Good luck to all those running this weekend

Old School Kicks

Runner Matt over at the Dump Runners Club mention this shoes in episode 179 of the podcast and so I went over to Vitruvian to check them out. I have extremely flat feet so I was excited to try out symmetry II and for the sale price of $25 and free shipping what's not to like. I ordered the shoe on Friday after 6pm, got confirmation Saturday and shoe arrived Monday, ran in them Tuesday and today and so far likely them.

They do run small so I went one size higher as indicated on the website but I think I should have gone 1.5size higher, in other running shoes I go one size higher already, they still fit fine but I am not sure if it will be okay after a long run since my feet tend to swell so I may order another one 1.5 higher. The fit was better today with a different type of sock.

Yesterday's workout was Insanity Power and Resistance + 90 mins of Yoga

Today: 3 miles base pace + Insanity Cardio Abs

Post Marathon Training

For my post marathon training, I am using Hal Higdon's Post Marathon Training Guide, there is enough tempo and mile repeats to keep some speed back in my workout. Also, I started back on Insanity Workout with Shaun T, boy am I out of shape, the goal is to increase my endurance using insanity on base running days but I have to be careful with over training, keeping mileage low this month to see how my body response. For pure strength training I will be adding P90X halfies, so instead of doing the complete one hour workout, I will only do 30 mins and call it a day but will be alternating first and last 30 mins. the intention will be to switch this to the Montenegro method after 4 weeks.


Sunday: Barry's Bootcamp Chest & Abs
Monday: 3 miles Base + Insanity Plyometric Cardio Circuit  (31:41)
Today: Dynamic Flexibility
1 mile @ Recovery Pace (5.4)
3x1 mile @ marathon pace (6.4) with 3 mins recovery
1 mile @ recovery pace (5.4)   5 miles = 51:34

Akron Marathon Picture

 This is about mile14 I think since I am still on the towpath. The Capri is made by Canterbury of New Zealand, this is the ionx 3/4 workout legging I absolutely love the fit and the little pocket in the back is perfect for my Sansa so it doesn't have to be on my arm and it is zipped so no issue about it falling out. The material is light weight and no movement when I have it on there has no chafting incident, kind of hard to find since they tend to be more of a Rugby company and mostly found in the UK, not a single pants or shorts on the US website for women.