Didn't workout this morning, after waking up at 1am due to the nasty storm moving through but met with Shelby after work to do a double on the Boston Run loop, there was  quite a bit of damage on the trail and we spent some time cleaning up debris and fallen branches of the trail to make it passable. Great run. Need a new bike.

Felt better this morning after sleeping nearly through the night, woke up at 3:45am which my body didn't mind too much but I did lay in bed until the alarm went off at 4:30am.

Mixed Intervals today and as always I was concern about hitting the paces but was able to get them done, 2 mins just always seem to fly by initial I was doing the 2 mins recovery at recovery pace but was ended up switching to walking just to fully recover before the next interval starts.

1 mile @ 5.4mph

1x2k @ 6.6mph/ 2 mins recovery
1x1mile @ 7.0mph/2 mins recovery
1x1k @7.2mph/2mins recovery
1x800m @ 7.5mph/2 mins recovery
1.2 miles @ 5.5mph

Got to the transit center this morning and my bike was missing so went around the corner to the police department to report it missing only to find out that it was in storage. The transit maintenance guy cut the lock yesterday because he thought it was abandoned mind you I ride the bike everyday except for weekend and occasionally when I have an apointment and have to leave early. I guess I am a creature of habit I like putting my bike in the same location so that way I do not have to remember where I put it.

Been working on getting more sleep but I think it is not working my body just do not need 8 hours of sleep, going to bed by 9pm means I get up by 2am, stay awake till 4pm, have a headache by 4:30am and tired all day so going back to normal routine of 5-6 hours. No workout this am since I was tired and had a killer headache.

Went to the Chiro doctor after work today for adjustment on my left butt and leg, and after being tired with an headache all day I felt great after the session, enough to reconsider taking a rest day today.

After dinner and some internet time, got on the treadmill and got in a 5k, really felt great, left side perfect have another appointment schedule for the 6th.

Felt the earthquake @ work in Akron

After the disastrous 20 miler on Saturday I was actually planning on joining a group for an 11 miler trail run but my body had other idea, I was actually quite just a slight pain on my left shin but my body needed sleep because for the first time in a long time I slept through my alarm and woke up at 7:35am instead of the 6:30am I was planning and that was too late for me to get ready and get there on time, so rolled over and slept till 9:30 getting up to do Cathe STS back and Triceps Meso 1 Week 1.


With back to school being on Monday, I spend the rest of the day with my son shopping for back to school by the time we got home I could barely keep my eyes open, got on the couch and took an hour nap. Got up made dinner and in bed by 9pm, I guess I really needed the rest.

I have 2 more Xterra race left for the series and fitting them in is complication the marathon training I have a 22 miler still on my schedule before taper and I am not sure how I am going to get it in, need to juggle the schedule.

I had 20 miles on the schedule today and really didn’t want to run it by myself; I looked around online with different group to see what they were running and none was running 20 but people were meeting early to get miles in before meeting to run with group. After considering the idea of waking at 4:30am to drive 45mins to meet at 5:30am to run about 10+ miles before meeting the group back at 7am fro more miles I realized I needed more sleep and will be running this solo.

I really didn’t feel like getting up to run, read chapters out of 4 different book, got up made coffee carry coffee back to bed read some more, but eventually got out of bed, got dressed, made mum breakfast then headed out the door. Getting outside I realized I was running later than I expected, so it was hot and humid and for some reason I decided to only carry my handheld and also run a new route with no idea where a water source was since I do not go to this side of town often. Lots of mistake made for one run, oh forgot I was also wearing my new Adidas marathon 10 with new sockguy sock.

With the temperature also high and tiredness in my legs due to hard trail race on Thursday I decided to do a 5/1 run/walk ratio really my first time doing a run/walk but really had to admit it wasn’t that bad, 1 minute goes by very fast that I was wondering if it was worth stopping for but 5 mins take so long that I was looking forward to the 1 min break.

The new route was great, actually once construction is done on Bainbridge this will be a great route to get to the park via Liberty/Solon Rd and get some trail runs in. The only problem was I only had 1 hand held and by mile 4 I was completely empty and had no idea were water source was, I was hoping someone was going to be out in their yard and I could ask them for water but I could find someone until about mile 6 and he was nice enough to even put ice in my bottle but by this time I was so dehydration that when I took one sip I drank half the handheld and I had 6 miles to get back home. Bummer.

I got home with 12 miles done with my tongue hanging out; I was so thirsty, tired and sweating like a pig, got some water down (probably should have got for something with electrolyte instead of just water) and wipe down with a cold towel. I knew I was done with outside so changed shoes and headed down to the basement to get the last 8 miles in.

Just 2 miles in, even though I still had garmin at a 5/1, I got incredible tired, like I said should have taken something else instead of just water, paused the treadmill and got a can of FRS energy drink and that hit the spot and I was back to running in about 10 mins. This was hard probably one of my hardest long run ever but at least I finish but it does not give me great confidence for a great pace at the Akron Marathon, although I also made a lot of mistakes, live and learn.

Shatter the Silence Trail Race

 From the race website
"- One in six women in America will be a victim of sexual assault
- Every two minutes, someone in the U.S. is sexually assaulted
-  60 percent of sexual assaults are not reported to the police
- Approximately 2/3 of assaults are committed by someone
known to the victim
- 38 percent of rapists are a friend or acquaintance"

I am not really crazy about evening races but this was for a great cause and put on by a group of great women  Grunt Girl Racing, on schedule today was 7 mile tempo run which I skipped this ,morning with the hope of running this race, puke or bust, well neither happen but came close.

After an all day treat of rain, the weather held out and it was perfect fro the race even the bugs cooperated, the course was well marked and there were volunteers at most to the confusing point to help. The course is pretty deceiving, it looks flat but it had some nice rolling hills which you hit when you turn a corner. I ran the whole race with Stephe which was interesting since I have never ran with him before but he was a great running partner. The dark came on fast so our only goal was to finish the race without using our lamps you we really had to keep moving.

Lots of food at the end and there was also a raffle where I exchange my original gift which was an Xterra race tshirt for this

Official result

Time 1:19:14
Place overall 47/97

Cheap Sport

With cooler temperature this week, sleeping in has been quite welcoming, for some unknown reason I woke up at about 3am but was able to go right back to sleep the next time I wole up realize it was after 6am my alarm was set for 4:30am I think so either I didn't set it or I turned it off without knowing when it went off.

I spent about 5 mins debating whether to get up and workout or do it after work in the end decided to get a quick workout in before going to work just because after work may be hectic, have to get my son to band practice by 6pm and also finish packing for my husband who is going out of the country tomorrow.

Got up and got in a quick 5k in and then had to speed dress for work so as not to miss my bus. Glad I got it done, if time permits after work I'll do the strength workout if not move it to tomorrow.

I realize today that my indoor running shoe now has over 700miles on it but there is actually no wear at the the bottom which is the first time this has happened normally there is severe wear to the outer part of the heel, current shoe is Adidas Response 16 now they are up to 19, I feel like my form has greatly improve and I am not dragging my left leg as I was going mainly due to injury.

The outdoor shoe, which is a Newton has over 400 miles and also need replacing soon since I am not sure I want to run the Akron Marathon in it but I really can't afford another Newton right now so I need to decide soon which shoe to get so I can get some runs in them before the marathon and then am probbaly goign to need another on to have to get another one to run the Houston Marathon in.

The trail shoe both Adidas are still low mileage but mileage add up on them fast since most trail run are 2-4 hours and with the plan of doing a 50 miler next year, may have to add one more to the mix.

Yes, this is really a cheap sport, with the shoes, entry fees and training fluid but I really can't imagine spending my money another way.

Mixed Intervals

Great workout this morning , it still surprise me how much I have to mentally prepare to do this intervals, the first thing that always come to mind is I cannot hold that pace for that long but I remember the wonder post by the incredible Beth http://www.shutupandrun.net/2011/08/dont-be-your-own-worst-enemy.html and I decided to change the can't around. Wow what a difference a positive mind set makes, my head was in the game so my legs followed along.

1 mile @ recovery pace
3k @ HM pace/2 mins recovery
2k @ 10k pace/2 mins recovery
1k@ 5k pace/2mins recovery
800 meters @ 3k pace
1 mile @ Recovery pace

It is amazing how fast 2 mins goes by.

Still need to work on nutrition, still my biggest struggle

 PM
Cathe STS Meso1 Week 1 Disc 3 - Legs 53mins

Xterra Girdled Rd 10k

I went into this race with very heavy legs, somehow on my training schedule I did the training needed for the week of 8/8 instead of the cut back week of 8/1 and also wasn’t fully recovered from the rolling hills of my 7.5 mile race but I still went into this race with the intention of pushing the pace.

Even though this is a trail race it is not my kind of trail race, you have really flat sections with very small crushed limestone then you slam into ridiculous uphill and downhill so you run the flats ridiculously flat and then you die on the climb.

I was running late getting there somehow I left the house later than I would have liked but still plenty of time to get bib, use restroom and drank up my FRS low cal wild berry (this is fast becoming my favorite thing to drink before a race), say hi to the usual group and headed up to the start line. Smaller group than usual and we started promptly after a few words from the race director.

I went out fast but quickly realize this wasn’t a pace I was going to keep up but held on to it as long as I could then backed off just didn’t want to get injured. Started running into the lead pack on their way back around mile 2.5 then realized I was 4^th  female, so I tried my best to hold on to it but got pass at mile 5.5 by another female, if I was fighting for 3^rd I may have put some effort into it but for 4^th I was just too tired. So I ended up 5^th female but still first in my age group which was fine by me.

Time: 1:04:17 (10:43 pace)

Age Group: 1/8 (40-49)

Female: 5/21

Overall: 34/66

For coming 1st in my age group I got to pick a sock from the sock bin, picked