Elizabeth's Highway to Health

Saucony Fred Doyle Treadmill Core+ Workout

2012-02-17T12:31:00.000-05:00

With another unexpected day on the treadmill decided to trial out one of the workout I recently printed out compliments of Saucony. The workout was put together by Fred Doyle who is the Vice President of Market Development or Field Sales for Saucony http://www.saucony.com/saucony/images/us/Training/pdf/TreadmillWorkouts.pdf

Core +
10 mins run (to make it easier on myself I did 1 mile run, since Garmin will beep)

Lunges using 10# dumbell 3x10 on each side
Pushups 3x10
Plank leg lifts 3x10 each side
Arm curls/Running Arm Swing 3x10 each side

10 mins run (to make it easier on myself I did 1 mile run, since Garmin will beep)

Situps 3x10
Mountain Climber 3x20
Plank 30sec hold 2x
Pullups 3x5

1 mile run

Burpees 3x10
Tricep Extension 22#bodybar - 3x10
One legged hop 3x10 each leg
Jumping Jacks 3x20

1 mile run

Knee tucks 3x10
Bicycle Crunches 3x20
Jump rope 100
Arm Curls 12# dumbell 3x10

I added this to get to 6 miles

1 mile run

1 arm swing 3x10 each side 12kg kettlebell
barbell row 40# - 3x10
Shoulder Press 12# 3x10
Chest Press 40# 3x10

1.2 miles run to finish

This was a great workout, was a sweaty mess when done, absolutely love it can't wait to try out the rest.

Non Runners woes

2012-02-16T13:28:00.000-05:00

How do you explain to a non runner why you run, or why you want to go out in 26 degree weather to run? How do you make them understand that this is not a phase, you have been doing it for almost 5 years not, how do you explain that running is part of you?

This was the same issue I had in my teen and having it again in my forties, I gave it up then to make peace but am not sure I want to this time around, life is too short and I give too much of myself to everyone else but this one is for me.

Back to a trusted friend- Treadmill

2012-02-13T10:26:00.000-05:00

Today was suppose to be an outdoor run with my training partner but she cancelled since her car passenger window won't come up and we are currently at 20 degees with some nasty wind. So it ended up being a treadmill day, and yesterday I was accused of being addicted to running by my husband, I guess in light of Whitney's death being addicted to fitness is really not a bad thing since there are a host of stuff I can go after the funny thing, my total mileage last week was 37 not sure what is going to happen if I ever go after the 70miles week. Oh well.

I started out with Rachel Cosgrove Warmup - 13mins, really nice circuit that loosen up the whole body, then got on the treadmill was really only going to do 5 then it became 6 and before I know it, I was at mile 8, but to be honest I was really just shooting for 6:30am when I had to check on my son then can change activity. For today's run was watching True Grit on Netflix.
I really want to stay with the BodyRock TV workout but they do not post the workout at a consistent time and I have goign to bed not knowing what the workout is going to be.
Cosgrove Wkt - 12 mins
Forward Ball Roll - 20x
Deadlift 40# BB - 20 x
Military Press 12# -20x
1 leg squat - 10/side
Incline bench flye 12# - 20X
single leg shelc - 10/side
1 legged kettlebell row 12kg - 15/side

Cosgrove finisher-6 mins
3 burpee
1 tuck jump
6 burpee
2 tuck jump
9 burpee
3 tuck jump
12 burpee
4 tuck jump
This was hard and left me really breathless but oh so worth it, hopefully can do it at least 2 - 3 a week as a finisher.
Great way to start the week

Run For Sherry

2012-02-11T16:01:00.000-05:00

In the mist of a blizzard I decided to meet the Northeast Ohio Running group at Orchard Hill park to get my run in for Sherry. This was normally a 30 mins drive but it took 90mins, if I had any sense should have turned back but this was Sherry after all, finally made it to the park and any attempt at picture taking wasn't working sicne the wind was blowing the snow and I must not have pin properly because within 5 mins my bib went flying. The loop in this park are short, I think the longest is 1.2miles and with the blowing snow and already 4inches on the ground we weren't really sure were the trail was, after getting 4 miles in that feel like 12 since we can hardly see and now was risky rolled ankle, I decided I was done. Ate some omelet and made an early departure and this time it took 2hours to get back home.

After paosting my initial mileage on Daily Mile I was somewhat dissapointed that I only got in 4 of the 9 miles I was planning for Sherry and on my way to my basement to get in my strength workout I had a light bulb moment, get on the treadmill and get the rest done and that was exactly what I did.

It has been incredible seeing all the out pouring of love for Sherry's family from the running community, I think that is what makes this community so special.

Speedy run to the Rec

2012-02-09T15:54:00.000-05:00

Quite cold this morning, nice and flat run for a change went a different to reduce the hills and get in a speedier run. Lots of skunks today was concern about getting sprayed not sure what is going on with them thought they will be somewhere staying warm but really the winter has been mild so that may be part of it. Still some pain on the knee from the fall but doesn't bother me when running. I guess it was my partner's time to fall today, we were sprinting the end of our run when she went down and hit herself in the abs with her elbow basically knocking the wind out of herself, a pickup driver turned around to make sure we were ok which was nice of him.

The run was to the fitness center and of cause there was quite a bit of people heading there for their morning workout or class, that was nice to see so many people still sticking to the new year resolution.

BodyRock TV Tighten it up Workout, 50 sec on 10 secs off, 3 rounds

Med ball shoulder lift and drop (L&R) - 23/20/20 use 8lbs

1 leg pushup and jump over med ball - 13/16/13 switching sides

10 high knees + 10 mountain climbers - 5/5/4

Tuck Knee & explosive star jump - 19/18/16

Abs 50/10 - 1 rounds

Star abs

left oblique plank & side drop
right oblique plank & side drop

Nutritionwise I am sticking with Dax Elimination diet, mainly because I truely enjoy the quality of the food am eating now, I haven't really introduced any eliminated food back into my diet yet which I am surprise about even when I went out to eat with my co-workers and I also noticing that I am getting fuller faster. Still drinking lots of fluid.

BodyRock Day 2

2012-02-08T10:40:00.001-05:00

6.2 miles on the treadmill doing a pyramid up workout while watching Ironclad (great movie) on Netflix, the left knee was slightly twinge but the kink worked itself out by mile 1. Moved the pace from 5.9 - 7.5mph felt great through out the run, if I can metally challenge myself this year I think I can make some great gains in my training, just need to get over the mental block. Use Rachel Cosgrove warmup from her breakthough book.

Did day 2 of the BodyRock workout, 10 reps then work way down the pyramid to 1.

1) Alternating hand sand bag swing using 12kg Kettlebell
2) Shovel left using 6lb med ball
3) Shovel right 6lb med ball
4) Clean and Press Left using 12lb kettlebell
5) Clean and Press Right using 12 lb kettlebell
Ab Routine didn't set the timer to 50/10 just did 50 reps of each
1) Reptile PushUp
2) Mountain Climbers
3) Star Push Ups

All in all great workout today, baked some cranberry walnut bread and coconut bars from Elana's pantry, currently addicted to Tulsi tea.

First Fall of the Year

2012-02-07T16:22:00.000-05:00

Great run today with my running partner Debra, we went a different route today CVS to Glenwillow, unfortunately with 1 mile to go, I got my right foot on something and down, this was right after crossing the 5 lane road with all the people in the car wondering why any body in the right mind will be running this early in the morning and down I went. I was able to break my fall with my left hand but my left knee got pretty banded up and my running tights ripped. All in all still a great run, this is a more hilly route so struggle abit on it.

Since I am done with Dax Moy 30 Challenge, got great result and great awareness of what I put in my mouth, now moving to the BodyRock TV Feb challenge, I am still planning on staying on Dax Elimination Diet since I like the simplicity of it.

Day one was the fit test, workout for 50secs rest 10secs 50/10, My scores for the fit test:
1. Squat Jumps: 27
2. Pushup: 25
3. Burpees: 11
4. High Knees: 50
5. Switch Lunges: 34
6. Tuck Jumps: 19
7. Tricep Dips on Dip Station: 28
8. Straight Abs: 21

Dirty Love 10k Training Run - Trail

2012-02-06T22:21:00.000-05:00

After doing a fast 5 miler on Saturday before heading to the Dentist, I woke up Sunday morning quite late mind up since the run didn't start until 11am, it really was nice to sleep in. Drove down to North Chagrin with Debra to run the Dirty love trail, I have no plan of doing the race but wanted to run the course. just having to start cutting back on racing the cost is adding up fast. About 20 people showed up more fast runners than slow but they did a good job of waiting or coming back to find us, but once I knew which trail we were going on I was fine Squirrel, bird, daisy and Salamander. The run started and ended at the Squire Castle which is also the start of Burning River 100, another beautiful day in Northeast Ohio trail was muddy but not too bad. Took my shoe and sock off when I went back to the car to get the camera since they were quite muddy.

Run Aboard

2012-01-29T21:34:00.002-05:00

The Cuyahoga Valley Scenic Railroad have a special event today called Hike Aboard basically the hikers take the train from the Boston Store to Lock 29 and hike back with a Park Ranger taking the lead, well some runners decided to crash the party. Beautiful day for a run but quite muddy, was going to run to the waterfall after we got back to the Boston store but the trail was closed since they were thinning the deer herd.

In Between training

2012-01-26T14:19:00.000-05:00

Well, since the Houston Marathon my training has realy been whatever I wanted to do running wise + cross training + MAP2012 but that is about to come to an end. I decided to use Focus n Fly for the rest of the year to write my training plan they did the one for Houston and I was happy with it and ran without injury.

I think I found an am running partner, she lives about 15mins from but we meet about half way to run, we are running the same pace and have about the same goal but she is a little bit ahead, I think it will be great if I can get 3 of my week day in on the road instead of all on the treadmill. We have done 2 runs together and things seem to workout out fine, DH is currently out of the country so he is not aware of my morning outdoor runs will see how he reacts to that. Oh well.

The intention will be to run Mon/Wed/Fri which is our easy days together and even thought the scehdule calls for 2-4 miles sometimes the intention will always be to do 6 miles it seems completely pointless to dress up in all that cold running gear just to get 2 miles in @ 5am. Talking about gear since this is the first time I am truly running outdoors in the winter I find that I do not have much to wear, so may have to do some shopping, really hard to sleep in when you have someone waiting for you.

Almost done with Dax Moy training program but thinking I mat repeat it on my own since I like the program and like the result I am seeing. the eating plan has been great, surprise that I can give up Pasta and bread and be fine with it

Dax Moy -MAP 2012-Half way Review

2012-01-20T12:18:00.000-05:00

So yesterday was day 15 of Dax Moy MAP 2012 30 days challenge, so how is it going?

Well, the program is a combination of following Dax Eating and workout plan, we started out with the Elimination diet, you can get your free copy here, the hardest part at the start was given up the coffee and bread, then after 1 week we moved over to the wave which is a low carb/high carb rotation. So far the eating plan has been great, I am having to make veggies the main side instead of potatoes, bread, pasta or rice and even my family is not complaining. It is amazing how we limit our choices just because certain foods are readily available and easier or faster to make but I am finding out that just about everything is easy to make and it just takes planning on my part. Another aspect of this is the consumption of lots water or herbal tea, which was probably why I never had to use the port-o-let during the Houston Marathon despite taking water or Gatorade at almost every stop. Also I discovered a great website which has made meal planning fun and adventurous, the website is Elena's Pantry, check it out.

Now to the workout, this are short to the point and kick my butt but the main reason why I love them is that they are so doable with running, I feel so strong doing the workout, I mean I crank out 4x16 pushups on my toes just this morning when I did the 4x4 matrix and that's not counting the 60 from going up and down the pyramid. I started the program at the beginning of my 2 weeks taper for the Houston Marathon and felt no fatigue or that I was overtraining, actually it helped keep the taper monster at bay.

Result wise I am down a couple of pounds about 5, I knew I wasn't going to drop too much weight just because I was not in 100% complaint since I needed carb for the race, I only consumed mashed potato and bread the day before the race and oatmeal, gel and recovery bar on the day of the race. After the race was back in complaint with steak and vegetables only ohh I guess I have to count the ice cream at the race. My favorite result is the reduction of my love handle (stupid name for a body part) which for some reason during marathon training grew, probably I was in the mindset that I was running this many miles and should be able to eat whatever I want.

All in all love the program and how I am feeling.

Houston Marathon #5

2012-01-17T22:14:00.000-05:00

In a nutshell had a blast did not meet my goal of breaking 4:30 but got closer 4:31:49, felt great until mile 20 didn't really hit the wall just had problem with my left leg and decided to back off the pace to finish happy this was when I let the 4:30 pace group go.

What the runner saw lots of Elvis (not sure why), lots of guys in tutu or skirts (no sure why), lots of beer on the course (Texans were playing later in the day so I guess this was tailgating marathon style) lots of music and cultural performance and Bush Sr at mile 19.

The city really did a good job with putting on the marathon, the water stops were perfectly placed and plentiful never had to wait for Gatorade or water, was surprise there was no gel on the course but people were giving out so much stuff that you really didn't need much. First time ever were I saw tissue paper being handed out for all our running noses. the course was perfect, even though it was flat there were hills sprinkle in to give you a break and the Houston Police Dept were incredible in holding back traffic.

The marathon was so well done even through the finish, as much as I love my family member being around when done it was just nice for the family member to be separated from the athletes when we were done, it was just the time you needed to get your self together and recover a bit before facing the crowd of people. Wasn't crazy about the swag, but better than most.

Interesting fact I passes 297 in the last 4.5 miles and only 16 people passed me. On Tuesday 1/17 I am actually fully recovered from this race which is awesome.

Plan for Houston Marathon

2012-01-13T11:25:00.000-05:00

Been very busy at work and home so blogging had to take a back sit, but I will be heading to Houston in about 4 hours, hoping there is no flight delay since we are having a snow storm, but none the less planning on being out early tomorrow to watch the trial before heading out to the expo.

Not sure if there is a blogging meetup, need to go look over at some blogs just been out of the loop for a while.

Still the same goal break 4:30 currently at 4:36 on a hilly Akron course, the training went really well but for some reason my right foot is hurting by the ankle so I took the last 3 days off and will do just a slow 2 miles tomorrow time permitting.

Better days

2012-01-04T21:58:00.000-05:00

Had a hard time getting out of bed today, but jumped out i time to get in the 4 miles for today, it is amazing how hard it is going into taper mode just when things are getting easy, my body objects to doing any work, worn out from the long training cycle.

Day 2 on the Elimination Diet went great, it is really not that much different from how I normally eat except for the elimination of wheat (bread and pasta), coffee (this is big but no headache) and sugar (chocolate)

There is still time to join Dax Moy MAP 2012 go here what you got to loss, am starting the program Thursday instead of today. and I am all set to go picked up my fruits from the store today. Like what I see about the MAP program so far, tells what to do exactly should be able to do this only 30 days.

First Work Day of 2012

2012-01-03T22:46:00.001-05:00

I felt just like my kids last night when I was thinking that I had to go back to work today after 2 weeks of pure bliss, I love my job but I have greatly enjoyed the sleeping in, afternoon naps, mid day reading and the general "no problem man" attitude. The alarm was set for 4:30am, I actually did wake up at 4:17am to my surprise and was eager to get my workout in, although I still wasn't sure about stepping outside. The snow was still blowing, the roads covered and my touchpad weather forecast reads 19F feels like 5F, do miss the sunny feel of Destin FL.

None the less rolled out of bed, put on the workout clothes and got ready to go workout, I knew today was some kind of in terval but never got around to putting it in my Garmin, so fired up the laptop to see what we had on tap for the day.

1.5 miles warmup
2x1 mile @ 5k pace with 2:30 recovery
1.5 miles cool down --- I guess this is still taper day 2

Got it done but struggled a bit, I probably need to recalibrate my foot pod haven't done it in a while running more on the treadmill than it is recording but in most cases as long as it is more not less I am fine. After the workout had enough time available to get my strength workout in so put in Cathe Push Pull this is one of my favorite total 45 mins workout but since I skip the warmup it is about 41mins, total body workout even hitting the calves and shins.

On the way to work narrowly missed an accident when the car in the middle lane slid all the way to my lane and on to the median luckily I was able to stop with hitting, since the rear of the car was half in my lane and he was about to turn around without getting stuck to hitting another car. I really don't mind the cold can dress for it but the slow and my 1 hr commute to work is what I don't like. I can hit just about any weather condition from mt house to my job.

In preparation for Dax Moy MAP Challenge I made some meals tonight because for me half the battle is being prepared, made stuff for breakfast and lunch for just about the whole week then prep tomorrow night's dinner.

Saute broccoli slaw with mushroom, green pepper and onion.

Mix in egg to the sauteed mix and baked in 350 oven

Black eyed peas cooked with blended tomato, onion and red pepper, cayenne pepper added to spice things up.

Dinner for tomorrow ready to be put in the crock pot in the morning, roast with onion, read pepper and chopped up tomatoes.

Dax Moy had the Elimination Diet ebook available for free here and it has a lot of good information most you probably already know just not doing, it is pretty strict but ready simple and straigth forward.

Day 2 and all is snowy

2012-01-02T18:54:00.000-05:00

No work today, thank God for that since we are in the middle of a snow storm in Ohio, the weather had been usually warm this fall which had been great and this is really the first real snow fall of the year but am so ready for it to be over. After being in nice warm weather over the holidays and watching the Ohio State game in sunny Jacksonville FL, I think my days in Ohio are numbered, seeing the sun just affects your mood and state of mind.

I had 3 miles on tap today since this is first week of taper but I have to say it was the added 3 miles I ever did, just had no energy or desire but got it done none the less but I wasn't running in the snow, skipped the strength workout just do not feel like it.

First run of 2012

2012-01-01T20:51:00.003-05:00

After getting in t bed today, woke up at 7:30am even though the plan was for 7am to join Team Marathon for their Annual New Years Day run, this was a great opportunity to run with a racing legend (at least to me anyway) Fredrick Davis III, I wasn't sure how many miles the team was planning on doing but at the start the first set of guys indicated they were going for 9 to 10 miles and I really was hoping someone was shooting for shorter since I wasn't sure I could handle that many miles after 17 yesterday. With Fred telling me he was going slow I decided to hang with him, I had a great time listening to all his running stories and advice that time flew by and before we knew it was time for us to turn around. At the end we got in 8.23 miles and I felt great no soreness or DOM my recovery from yesterday's run was great even though I went to a New Year Eve party and danced in heels, the only change to yesterday's recovery plan was the addition of O.N.E Active Coconut water they taste great too.

I signed up for Dax Moy MAP 2012 30 days Challenge

HAPPY NEW YEAR EVERYONE. WISHING YOU AND INJURY FREE 2012

Last days of 2011

2012-01-01T19:51:00.000-05:00

So left off with the things in Destin FL, from Destin we drove the 6 hours nack to Atlanta GA but actually we stayed at Alpharetta GA, which even though it wasn't as warm as Destin was still a great place to run due to all the connecting side walks.

Skipped running the first day to spent time with the family and got in some history

Day 2 was cold but not raining and before heading out to the airport got a nice run in,now it was an urban view, I think a lot of people wondered why I was out in the cold running in just capri and tshirt.

Back home had 17 mins on the schedule and due to some major conflict and responsibilities decided to just get it done on the treadmill instead of moving it out.

Great year.

What the runner saw-Destin FL

2011-12-27T01:03:00.000-05:00

This is a runner's paradise,from the weather to all the endless running path along the beach, bay or gulf.

Got in 5.3miles instead of 4 and could have kept on going but the family was waiting for me since we are heading back to Atlanta GA today. Heaven

Holiday Bootie Buster Challenge

2011-12-25T00:08:00.000-05:00

I have done a really lousy job in tracking my points for HBBC,only got the 1st week recorded before life as usual got in the way,so lets do a quick recap

Week 2:Nov 26 - Dec 2

Total Miles Ran = 32.49 miles = 32.49 points
Strength Training = 142 mins= 7.1 points
Vegetable & Fruit = can't remember so = 0
Low Impact Cardio = 20mins = 1.3
Total Points = 40.89

Week 3: Dec 3 - Dec 9 ( Since I was out of the country for a funeral not much got done)

Total Miles Ran = 12.02 miles = 12.02 points
Strength Training = 0 mins= points
Vegetable & Fruit = can't remember so = 0
Low Impact Cardio = 60 mins = 4 points
Total Points = 16.02

Week 4: Dec 10 - Dec 16

Total Miles Ran = 19.41 miles = 19.41 points
Strength Training = 0 mins= points
Vegetable & Fruit = can't remember so = 0
Low Impact Cardio = 50 mins = 3.33 points
Total Points =22.74

Week 5: Dec 17 - Dec 23

Total Miles Ran = 47.98 miles = 47.98 points
Strength Training = 150 mins= 7.5 points
Vegetable & Fruit =1
Low Impact Cardio = 40 mins = 2.67 points
Total Points =59.15

Training log can be found here at Training Peaks still need to go make most of the workouts public didn't realize I needed to do each on individually.

By the way miserable workout today but got in the 20 miles anyway, hope everyone is having a great Christmas Eve

What the runner saw.

2011-12-23T19:58:00.001-05:00

Great run today, even though I was quite sore yesterday felt much better today.It was colder than expected but since I am on vacation didn't have to get up early to run, went a different route today, had to do multiple loops to get the miles in but it was so worth it to run by the water's edge (St Andrews Bay)

For my run today used the new mix from Motion Traxx Episode83 Just Jazzy,
if you like jazz music this is an absolutely must have, did it twice to get the 5 miles in since it is only 30mins but could have listen to it forever.

After my run did the myrtl from coach Jay Johnson to cool down

Enjoying the Simple things

2011-12-23T00:01:00.000-05:00

With my boys at Panama City Edgewater Beach, it was windy but felt great not much going on since this is off season for them, it is great to have a quite beach with just some local surfers.

Today's workout 2miles warmup 40mins @HM pace and then 1.5miles cooldown,well didn't quite go as planned, got the mileage in but not the pace.2 issues, it was hotter than I thought even thou I carried water and also I have never really ran this much back to back road wearing the Vivo Barefoot Evo and my ankle is having to adjust to the increase road mileage, it was quite fatigue today so back off on the pace so as to get in the distance, I have about 300 miles on the EVO and it shows no wear.

After the run got in 20mins on the upright bike and then 15 mins of an athletic stretch before showering and heading to the beach.

Rolling with Life

2011-12-21T00:02:00.001-05:00

Had to go home to Nigeria to bury my Uncle who died unexpectedly, he was 10 days from his 80th birthday and had been planning a big celebration for himself instead we got to celebrate his life, so enjoy life you just never know when the reaper will come knocking.
I got back from Nigeria just in time to wrap things up at work before starting my Christmas vacation, traveling out of the country during the peak of marathon training was hard due to everything that needed to be done I knew I was going to get no running in and getting back it was a struggle to keep up with the schedule especially since that weekend long run was 20 miles got it done but it wasn't pretty.

Right now hanging out in Panama City Florida and I have another 20 miler this weekend and have been trying to figure out where to run, the local running group made some suggestion and I'll be checking them out.

This is the view from my room, the weather has been beautiful and getting my runs in has been easy

Today's scheduled run was 8x400@VO2/ with 2 mins recovery so goal time was 2.08, didn't have a track and didn't feel like doing it on the treadmill so ran it on the road wasn't too bad since there wasn't too much traffic where I was running.

2;05
2.14
2.07

2.09
2.04
2.08
2.12

2.16
Problem with right ankle, so icing it, not quite sure what is going on it with

Week 1 of HBBC (Nov 19 -Nov 25) review

2011-11-28T20:37:00.000-05:00

Total Miles Ran = 36.64 miles = 36.6 points
Strength Training = 32 mins = 1.5 points
Vegetable & Fruit = 3 days = 3 points
Total Points = 41.14 points

Easy week since I was fighting something, just wanted to get some level of workout in, with the hope of it making me feel better, drank lots of Emergen C and was able to get in lots of good quality slow runs.

Tryptophan Two Hour Two Mile Loop Fun Run

2011-11-26T12:41:00.000-05:00

3rd group run for this long weekend, so after the hilly trail run wasn't quite sure what the body was going to do today and what pace I was going to be able to keep. The last 2 runs started at 9am which was a treat so getting up to the 7am start today was hard, got up with no issue except for a slight tightness on left calf which quickly worked itself out. Got dresses had 2 slices of bread with Nutella and mixed up a bottle of Accelerate (this is what I have been using all weekend and it had worked out great with minimal soreness).
Got to the running store late at 7:02am but they were running late since we didn't start until 7:15, got my #, the intention is to drop apiece of paper with your number on it for a drawing at the end of the race for each loop you do (didn't win any thing).
Wasn't sure what pace I wasn't going to go but knew I wanted to do at least 5 loops, started out the first loop in the 9:30 pace and felt fine so decided to see if I could hold the pace for all 5 loops. At the end of loop 5 was still feeling great and had time to do 1 more so went for it. Great run glad I got up to do since it was also nice a lot of runners I haven't seen in a while. Got a chance to test out a Brooks running vest, very nice and comfortable.

Got back home and did 52mins of strength training using Kelly Coffer Meyer's workout DVD.

Giving Thanks

2011-11-25T15:36:00.000-05:00

Unusual Thanksgiving this year with my husband out of the country and us not spending with his family like we have done the last 5 years but I did get to spend it with my Sister and her family. Had the turkey in the oven by 6:30am before going out the door to join the Grunt Girls for the 1st Annual Run with the Lucky Turkeys nice trail run to the Brandywine waterfall, the weather was perfect it was a great day to start a day of feasting, got in about 6 miles.

Today, was Wild Bill's Annual Day after Thanksgiving Run or depending on which side of the fence you are on Tara's Black Friday Run, it was suppose to be 21 miles but stop at 13.5 since I was running late to meet my son, wish we have started earlier to have been able to get the miles in, well tomorrow is another day. Excellent run with beautiful waterfall and dams to see.

Hope you are all having a great Thanksgiving Weekend, Happy Trails

2011-11-14T16:01:00.000-05:00

Got a lot done this weekend, in Operation Reduce Clutter or Operation Don't be a Hoarder depending on how you look at it. I started with the papers/mail/magazine in the kitchen, never understand why if the mail is junk why I don't just put in the recycle bin or shed but instead pile it up to look at later, then moved on to the older kid's room it is amazing how many tee shirt the boys have, I think just like in running when you get shirts for every race they get a shirt for just about everything they sign up for science olympiad, soccer, basketball, football, chess, band... and also every race I drag them to to volunteer. The youngest kid's room had it's own problem, he draws japanese animation (anime) and he's quite good but I am running out of space for storage so we had to weed through the collection and get rid of some. Still got a lot to do but love how clean the house is looking.

This morning I was very tired because I got into bed after midnight but it is interesting with only 3 easy miles on my schedule I told myself to get up and get it done after all it was only 3 miles, then I added on Men's Health Superset 1 & 2 which took all of 16mins, even though I could have easily blown off the workout I got in a great run and much needed strength training.

Out at Shaker

2011-11-13T01:26:00.000-05:00

So with my whole running partners doing Bill's Badass 50k today and knowing that the wisest thing is not to bother going there since I will end up running it, I decided to go down to Shaker Heights and run with the group from the Cleveland Running Company. There was 4 of us for the early start @ 8:30am got in 3 miles then went back to the store to pick up more people for the run that started at 9, we ended up in 3 separate group, I was in the middle group doing about a 10:30pace or faster, with the group we got in 4 miles but I turn ed around and went for an additional 3 to make it 10 for the day. Even though my schedule called for 14, I was fine with 10 since I did 11:11 yesterday and only had 4 scheduled. Got back to the store and the owner had stuff for us banana, grapes and water. There was a nutritional class after the run which I stay for, low calorie sweet potato casserole was provided, by the time I got back home I was tired and quite sleepy, took a 2 hour nap and spent the rest of the day cleaning, laundry and jewelry making.

11/11/11

2011-11-11T14:18:00.001-05:00

Dear Veterans, Thanks you for your service.

With all the weddings and other special functions taking place due to today being 11/11/11 and I guess I have to say first snow in NE Ohio, I wanted to do something to celebrate the day knowing that the world will not be ending on 11/11/11 @ 11:11am, so even thou my schedule called for 4miles I decided to run 11.11 miles, yes not following the 10% rule or my schedule but it is a special day. I still plan on running my long run of 14 miles tomorrow so I have diligently worked on my recover and icing any slight ache. A little challenge is good for the soul.

It was a nice surprise waking up to the snow this morning, since my husband is out of the country I hardly turn on the TV except when I am on the treadmill and that only has my Roku on it, no cable, turned off the cable 2 months ago, we hardly watch it but my husband went through withdrawal and ordered cable for 2 TVs in the house so wasn't aware it was suppose to snow.

Holiday Challenge

2011-10-26T21:06:00.001-04:00

So in other to stay motivated through the holiday season especially since I have a race January 15 I signed up for the Holiday Bootie Buster Challenge, come join me

Bills' Badass Training Run

2011-10-22T20:23:00.000-04:00

Beautiful day today for a trail run even though the trail was still quite muddy, the weather turned out great. Even though I am not running Bills' Badass 50k I still love doing the training run, just something about having to cross the 4 streams 6 times just do not appeal to me.
Got to Everett Bridge @ 8am to run with the Bills group for 1 loop clockwise (5 miles-4 water crossing and muddy fun) got back to the parking lot then switch to the Grunt Girl Hill Training Clinic for 3 miles on the Furnace run trail then the Grunt Girls decided to do 1 loop of the BBA loop counter clockwise. I did change my socks in between loops just soak but it was a great day for a trail run. The leaves are almost all turned with lots covering the trail. It was really great seeing lots of people I haven't seen or ran with in a while.
Got back home did Bob Harper's Butt & Balance (20mins ) and Deep hip opening yoga from Yoga Journal for 28mins, nice warm shower and then read some books and magazine off my HP Touchpad.

2011-10-17T20:57:00.000-04:00

With the new training plan so far I have only been schedule to do 3 miles on Monday and after a busy weekend with the temptation to sleep in knowing all I have to do is only 3 miles I have been having no problem getting up even when I hit snooze I can still get in my workout.
The goal for the 3 miler has been to maintain a pace while keeping the heart rate between zone 1 and 2, so far it is working I am having to push to maintain the pace but I am steadily watch the heart rate hold even when I have to increase the pace to get the average to be where it is suppose to be.

Felt great this morning when I woke even though it was a very busy weekend and recovery from the Saturday trail run has been great, after running this morning was able to get in Muscle Definition workout 2 from Kelly Coffey Meyer 30 mins DVD, straight to the point boy does she likes shoulders and triceps.

Nutrition still stinks since I can't stop eating but at least it is a lot of fruit, love the apple season, picked up some Empire and Fiji apples for the week, so easy to take and go.

Still not sure what I want to do for the rest of the season, seems to be just as much fun run/clinic over the weekend as races, cost of races just seems to keep going up and house appliances keeps breaking currently dryer is on it's last leg, taking forever to dry clothes. ahh

Trail Challenge

2011-10-15T18:23:00.000-04:00

After running 11 miles with Wild Bill and his group 2 weeks and finding that I may be able to keep pace with them much easier than some other group I have ran with in the past so I decided to join them today for their 22miler. The problem was I haven't ran more than 13 miles on trail in a while so 22 miles will be a stretch.

Waking up to howling wind and cold temperature, wasn't sure I had made the right decision but I know without the commitment to a group I properly won't have run today or ended up on the treadmill. Got to the meetup site at 7:45am and as people started showing up realized some of the fast runners where also here but oh well, We took off from the ledges heading to Everett Covered bridge via Wetmore which is the course for the Run with Scissors Marathon. It was windy and the trail was wet and muddy, but I got a change to run with some awesome people including Melissa who ran an 100 miler last weekend and came in second, boy was she fast even on tired she did stop at 12miles with 3 others and it was so tempting to go back with them but I resisted and carried on with the group. Not sure which was worse the wind in some sections or mud.

Stay with the group most of the run until we got back to Pine Hollow and I just let them since they are running the race and trying to finish with a kick and I was just out for some fun, cut the course short at the Ledges by going right instead of left, so got in 20.71 miles instead and that was just fine with me.

Ran into a group of girls not sure what they were out for but they were wondering what we gave been doing to be so muddy, told them out for some fun. Grab a subway on my way home since I was starving, took a nice soak in the tub, warm not cold was too cold for that. Really great run.

Reacting to the wind that just blew straight at me, guess it most have just been me, great group of people to run with.

Recap since Akron

2011-10-13T22:38:00.000-04:00

After Akron, took 1 week off to give the shin a chance to heal and also recover, this was total rest no cross training, yoga or strength just eat and sleep which was a lot harder to do that expected. Major race coming up next is the Houston Marathon in January, when I signed up I also purchased a training plan just to try something new, the plan is put together by Focus n fly, the training is based on Jack Daniel's book, so I like it.

My body is not 100%, hasn't been for over a year now due to pain in my left butt chin, MRI shows nothing just seems like I have a muscle stuck there that will not release despite all I do, point of attack right now is daily yoga, heat continuously at work, foam rolling and buying every single Groupon Massage that comes up with the goal of scheduling a weekly massage, with the goal of working out the kinks.

Still struggling with nutrition, just love food no matter how I look at it, I do not eat junk but eat good food in excess and I love to cook so that is not helping, need to drop a good 10 pounds just where I feel comfortable but oh well will keep working on that.

Not sure what I want the plan for next year to be, short races to get faster or long ones just for the fun of it, keep going back and forth but did decide am only doing the half in Cleveland since I have never done it. I joined the Grunt Girl racing group since I like there philosophy and I have enjoyed running with the group through the summer.

Will probably be trying to do most of my long run on the trail just to give my body a break, speed work on the treadmill and easy run of possible on the road if not treadmill, still looking for a bike and trainer to use for the winter, this will give me a chance to use my collection of Spinervals I guess I can use my spin bike but I seem to have worn out the resistance control and having a hard time finding a replacement since my model is longer in production and the models made after mine (this was the first design) had a different design.

Strength wise will be trying to get back into kettlebell and short total body workout, the goal will be to also add in a challenging lower body workout after the Thursday speed workout like today did Bob Harper Body Rev Cardio: Butt and Balance, he had me at butt.

Really looking forward to what I can accomplish the next couple of months and I think even my husband is finally get the idea that I really do want to run because I enjoy it.

Akron Marathon

2011-09-24T20:35:00.007-04:00

Got up at 4:30am so as to be able to get ready and get to the race site on time before the road closings, normally I g down with my next door neighbor but since she was running the half this time and had to leave right after teh race we decided to drive separately. She text me when she was parked and I finally saw her about mile 4, ran together for a while then I went on my merry way.

I really wasn't 100% for this race, left butt chin was still inflammed and sending out shooting pain, also my left shin for some reason was hurting badly, I had done all I could all week with icing and massaging so I could only keep my fingers crossed that all will go well.

My intention was to go with the 4:25 pace group which I saw at the expo but at the race there was only the 4:20 and 4:30 so that threw mw off quite a bit so ended up running bewteen them. Not sure why but for some reason during this race I had to pee almost everytime I saw a porta potty, I was able to forgot one or two but still ending up going 4x which cost quite a bit of time and the first time I stopped I realized I had my pant string in a tight knot and couldn't get it undone so had to wiggle to get them down and then spent the next mile and half trying to undo the knot.

I felt good throughout the race but for some reason this year I hated the towpath section just seems long and boring, was so looking forward to the hill just to change things up, felt great going up sand run but it aggrevated my shin, realy wish I had some Biofreeze, access situation and decided to just back off on pace which helped with the pain even though the butt cheek was also acting up I have dealth with that for 2 years and knew how to manage it in a race.

Mile 23 had to pee again but didn't feel like stopping so stopped taking fluid and just suck on a Gu vanilla which actually worked out great, saw Julie and some other friends along the way and was so glad when i got back downtown and ran into the stadium.

Love the change to the finish, got a change to walk around and stretch out the legs before having to climb the steps, the massage section was also downstairs but after waiting for about 15mins decided to pass since I was beginning to cramp up. The modified wave start also helped reduce some of the first 3 miles congestion.

Got my gear bag and change into dry clothes right there on the street and felt so much better after consuming Gatorade 3, went over to cheer some runners in before heading to my car and back home.

Because I didn't really race as hard as I trained and I had so much caffeine and sugar in me, I had so much energy when I got home and apart from the hurting shin and butt cheek i actually felt great, so shower and ate then cleaned the house and did laundry.

Akron does a very good job putting on a marathon really wish Cleveland will learn from them, no complain what so ever I didn't carry my own fluid and had no problem since water/gatorade were plentiful and well spaced out. Everything was just so well done.

Age: 44 Gender: F

Distance	MAR
Clock Time	4:42:04
Chip Time	4:36:34
Overall Place	912 / 1390
Gender Place	258 / 488
Division Place	39 / 83
3 5M	00:35:08
9 25M	01:34:14
15 5	02:39:14
18 3	03:10:10
Divtotal	83
Sextotal	488
Pace	10:33

Akron Marathon Goal

2011-09-23T21:19:00.000-04:00

I guess I really only still have one goal, break 4 hours, current marathon PR is 4:39 so hopefully with the 24 weeks brain training program I move closer to the goal.

Don't know why I always have that goofy smile on my face.

Taper Week

2011-09-20T09:43:00.000-04:00

Saturday had 13 miles on the schedule but wasn't feeling great stiff neck and ear infection so after 6 miles with my right shoulder throbbing not sure from what I called it a day after 6.5 miles, got home and took some Emergen C and did a rotation of ice and heat on my neck. Spent the rest of the day getting my son ready to go back for his 3rd year @ OSU, he is moving into his first college apartment.

Took Sunday off, since we had an early drive to Columbus to drop off my son and also put togther all those wonderful furnitures from Ikea and I still wasn't 100%.

Monday another day off, could have worked out if I wanted to but just wasn't in the mood, part of the problem with taper week I think since I know that not much I do now changes things on Saturday. Skipped the 6 miles on the schedule.

Today, well I think I had way too energy, was up by 3:30am and was buzzing, didn't want to over do the workout so got online and worked on stuff I have been meaning to do for weeks just to kill time. Finnalt went down to the basement to get my workout in around 5am, today was teh final mixed interval
1 mile @ 5.5mph
2k @ 6.6mph /90sec @ 4.0mph
1 mile @ 7.0 mph / 90sec @ 4.0mph
1k @ 7.2 mph
1 mile @ 5.7mph ended up with 5.1miles felt great
then added on Fitness Fix Core Fix (20mins) and Lower Body Stretch (6mins) was initialy going to do a yoga workout but the dvd wasn't cooperating so skipped that and I was able to get ready early enough so I can catch the bus to teh terminal so I can ride my bike to work.

2011-09-15T10:43:00.000-04:00

Love the internet for quick info, woke up this morning and downloaded the new GFit treadmill workout into my Sansa player, everything went fine but when I got down to the basement the system won't come on and after wasting 10mins trying to fix it, put it aside and just did a simple tempo run on the treadmill. After my run got on the treadmill and google "sansa won't come on" and got all the info I need, told to hold down the power button for about 15sec and guess what it worked. Gotta love the internet, :)

Today's workout, even in my mind I keep telling myself I can't do this but once I wrap my mind around it I find out I am quite capable of more that I think.
1 mile @ Recovery pace 5.5mph
then it was suppose to be 7 miles @ HMP 6.6mph but I told myself this was too hard and decided to do it @ MP 6.4mph after 2 miles decided what was the worst that could happen if I bring it up to 6.6mph a) fly off the treadmill b) drop back down to 6.4mph or lower so went for it, well nothing happened I was able to hold the pace and got in 3.4miles before I had to quit since I was once again running late for work wasted too much time messing with Sansa.

2011-09-14T12:37:00.000-04:00

Recovery day so 4 miles easy, I was really only going to do 3 miles but was stuck watching a show and also feeling great so tack on one more mile, still within my schedule had option of 2-6 miles just been doing 3 so wasn't over doing it for the taper week. Trail running is out for the next 2 weeks just to be on the save side, even though I have no issue trail running, just don't want to tempt faith.
Working on keeping lots of fruit, vegatable and water on hand, I keep a steady in take of food on hand during taper week since I do not believe in a big meal before racing, one of my local store have a good deal on nectarine and plum so I have been induging greatly.
After the run did 2 rounds of RKS #6, had to skip the last round since I was running late for my bus, may make it up tonight but I have been working on getting my son ready for back to college, goes back Saturday to start his junior year how time flies.

2011-09-13T14:17:00.001-04:00

Left leg still isn't 100% despite all that has been done to it but yesterday at work I basically iced it to death and was gifted this morning with a less painful leg. With 2 weeks to go for the Akron marathon, taper started yesterday, this was a 24 weeks training plan so knowing that I am on week 23amazes me although I haven't stuck with the plan 100% due to trail races but kept most of the guideline in mind.

Today's workout was suppose to be mixed intervals but I decieded to do Runerval 1.0 with Coach Troy instead been a while since I hung out with him.

Warmup
Base pace = 5.5mph
3x1min On/ 1 min OFF - BP +mph = 7.5mph
2 mins BP
3x1 min ON/ 1 min OFF - BP + 3mp = 8.5mph
2 mins BP
45 sec ON /45 sec OFF - BP + incline @ 2%, 3% , 4%, 5% & 6%
2 mins BP
2x1 min ON/1 min OFF - BP+3mph @ 2% & 3% incline
Cooldown
I was feeling very good so did interval 3 more times and interval 3 (hill climb) 1 more time but instead of keeping Bp @ 5.5mph, I switch to 6.6mph and was still able to run.

Great confidence buster workout, was able to get all the paces in and no screaming from the left leg but I did notice that my treadmill may be needing a tune up soon because it wasn't very happy today belt seems to be sliding to teh side also.

2011-09-11T21:44:00.001-04:00

Great workout today, was able to get 4 miles in outdoors even thou it was cooler it was still very humid, tried out my new Puma Faas 500 even though the shoe worked out fine I need to come up with the best sock for it the one I wore today wasn't it and I also noticed that although this is a light trainer it is still built up a bit in the heel because my foot is dragging when I wear it. I think I am evn up just sticking with the Adidas they are just perfect for me.

Did RKS #5 after running, was able to use 12kg for the ladder press although I did drop down to 15# for 2 rounds, for the one hand swing started out with 12kg but increased to 16kg use the anti monkey butt powder to prevent my hands from ripping and it worked great. Miss being on the trail this week, two weeks to Akron Marathon so starting to taper.

Still working on nutrition, just not getting it right, I do not eat junk but eat a lot of the good stuff and always seem to be hungry.

2011-09-02T14:15:00.000-04:00

Sometimes everything just click and this week has just been like that, finally getting enough sleep, getting up on time to get workout in and being able to hit all the paces on my run, added back yoga and started RKS workout. Still struggling with nutrition but that is a work in progress, with Borders going out of business I picked up more running and nutirtion books a girl just can't have too much.

With a half marathon trail race tomorrow, todays was an easy day, so did disc 1 of RKS

Warmup
16x30sec -2 hand swing / 45 sec recovery - 16kg KB
Cool down

2011-08-25T22:08:00.000-04:00

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.

2011-08-24T11:18:00.000-04:00

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.

2011-08-23T21:59:00.001-04:00

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

2011-08-21T15:51:00.000-04:00

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.

2011-08-20T14:25:00.002-04:00

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

2011-08-18T23:45:00.001-04:00

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

2011-08-17T10:34:00.000-04:00

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

2011-08-16T10:34:00.001-04:00

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

2011-08-06T20:49:00.007-04:00

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

Kathleen Neitert Race for Hope 7.5 miles

2011-07-31T20:36:00.002-04:00

This race is only 20 mins from my house so I always seem to take my time to get there and for some reason it really messes with my normally planned routine. I didn’t pre register this time since I know I have enough time to get there and this being a small race I know it wasn’t going to be an issue, also there was also the not knowing of what was going to happen with Burning River 100 since I was working an aid station.

I got to the race site with 10 mins to spare, register and put my stuff back in my car, the main bathroom was locked but they had a porta potty which I decided not to use since I could smell it without being close to it.

The race started promptly or maybe a few minutes off while they wait for the rest of the restroom people and they change the start location so both the 5k and 7.5 races can finish in the same location. I wish they change the order of the race and have us do the loop around the lake first just to get it over with, it is so hard to run that loop after all the hill rollers and also you are passing people that are already finished and eating apples while you still have over a mile to go.

Once the race start, I caught up with Niall (60 year old male runner) and we ran together for the first 4 miles, the plan for this is to go all out and also not die at mile 3-5 where most of the big rollers are, also inch closer to a 1 hour finish time. This is a really small race so not to many people to run with, I ran with Niall but he eventually pulled back, it was really hot and humid so I did stop at each aid station and got water.

I was able to maintain a good pace but try as I may I could not catch the girl in front of me and with less than a mile to go a bubble twenty something year old bounce by me, I was huffing and puffing she seems fresh and there was no chasing her since I was spent.

All in all not a bad race will probably continue to do it with the hope of breaking 1 hour on this course. Main course really never change, just start and finish location.

Time 1:11:35 (new course PB and I guess a PR since this is the only 7.5 mile race I run)

Overall 24/38

Female 9/15

Age group 2/4

The Good and the Bad

2011-07-14T10:22:00.000-04:00

The good thing about biking to work from the transit center is that I get my cross training in regardless of how tired I am the bad thing is regardless of how tired I am I have to ride my bike to/from work from/to the transit center. There are 2 little hills in both direction and with my limited biking skills they are killing me just because I really have no idea what gear to shift to so I basically stay in the same gear from start to finish. Every time I have attempted to shift gear I have dropped my chain.

Feeling much better this week and training is going great, my husband even started strength training so I have been working out with him in the evening, the one thing I need to address is my recovery and overall nutrition just feel like I am not properly fueling my body so need to figure out what to do.

Xterra Mohican 19k Race

2011-07-09T22:46:00.000-04:00

Wasn't sure I was going to do this race but in the end very glad I did, very beautiful course even though it is very hilly I had a blast.

Woke up at 5am, got dressed and took care of business, unfortunately my stomach wasn't cooperating I guess it was a bad idea to combine African food and pizza last night, all I could stomach was Pepto bismol so I made my peanut butter sandwich to go and left the house by 5:45am. It took about 1hour 45 mins due to a missed turn but got with plenty of time to get things done, saw only Elizabeth from Indianapolis before the race start then finally saw Lee and Gabe at the start.

The race director talked about the course marking which worked out really well, yellow flag should be on your right if going in the right direction, didn't get lost at all even though this was my first time on this trail.

We were off promptly at 8am, went through the parking lot and some grassy section to get to the woods which was mostly single file so it was important to get ahead. The first hill was incredible, you really couldn't stand straight without fear of falling backwards

and just when you thought you were done climbing there was another hill

and another one

We ran by the covered bridge

Went over the love log there was no way I was going under, was too afraid I won't be able to get up.

I didn't really fall during this race which was a surprise but stepped on a branch wrong at mile 3 and did some thing to my left ankle then at mile 6 tripped on a branch was able to catch my self but pulled my right calf I stopped a bit to knee the knot out and decided it was going to be too painful and will take too long to walk so I resume running after walking for about a minute the pain didn't get any worse so I was fine.

This was a very hilly course and my game plan was just to come off the hill running because if I die after every hill I wasn't going to make the time goal of running under 2:30, the plan worked perfectly and that was the only reason why I was able to finish as planned. Weather was perfect for this race, the trail was quite over grown especially the section by the river, talking about the section by the river, the trail was so narrow and technical I was just praying not to fall in.

I passes one guy with less than a quarter mile to go and he wasn't very happy, and I finished ahead of my 3 guys that have been chasing me through out the series.

Next race

2011-07-08T15:23:00.001-04:00

Tomorrow is the next race is the xterra series, when I signed up for this series it was with the mind set that I wasn't going to go to this one due to distance and degree of difficulty. Right now I am going to be driving almost 2 hours to run for 2 plus hours on a very nasty hilly course and drive 2 hours back but I really do not have a reason not to do it.

Yesterday, after I posted on my blog it occurred to me that I may be getting sick, since my sister-in-law was sick before we got there I must have picked up what ever she had so pulling out my trusty Emergen C

I went on a regiment of a packet every 2 hours for a total of 3 packets before going to bed, woke up this morning feeling much better and got in a quick 5k skipped the strength workout, since I haven't done any all week just felt it wasn't a good time to start.

Need to get to bed early since I have to be out of the house by 5:30am to get to the location without having to panic or stress, I will properly take my time coming back and also pack the compression sock to speed recovery.

I have been using Gatorade G Series Recover 03 after races and I have to say I am pretty impressive, since all my races are inserted into my training plan bouncing back to continue training has been very important and this since be doing the trick, also using after hard runs. They are on the expensive as much as $2.49 when not found on sale but really well worth it and still cheaper than most speciality coffee.

They now have the G series Fit which I haven't tried yet not sure the different between the 2 actually 3 since there is also a Pro version but Motion Traxx my favorite running companion has a couple of workout mixes for them with some of my favorite fitness instructors check it out here a great way to add more to your routine for cross training.

Getting Back

2011-07-07T14:47:00.000-04:00

After spending the long holiday weekend in Chicago with my inlaws and the rest of my husband's clan that came in for my sister-laws 50th birthday as far away as Nigeria, I only ran Saturday (10 miler) but then felt like I was missing too much by going to bed early in order to be able to wake up early to get my run in before the day started, so I ended up not running Sunday and Monday but did a lot of dancing and walking around.
Got back home Monday night and when Tuesday morning rolled around I was extremely fatigue so gave myself another day off but with an 11 miler trail race with ridiculous hill coming up on Saturday, I know I needed to get my mojo back fast, Wednesday I managed 2 miles before calling it a day just wasn't into it, but again I had a vision of the big a$$ hill at Mohican really need my mojo back.
Today with Motion Traxx The Climb level 1 I had a goal of running a 10k regardless how slow I go, run, walk just get it done, well survived, my fatigue is really not in my legs just a total body feeling so not sure what is really going on. Mojo still not back but at least it is attempting to.

Lesson Learned

2011-06-27T23:18:00.000-04:00

During my race yesterday, I realized a very important thing during all my training runs, I do my Dynamic Flexibility from Matt Fitzgerald Brain Training for Runners book, then slowly come up to speed basically recovery pace to base pace but when I race I do the dynamic flexibility then go all out hardly do I do warmup miles just too busy chatting, waiting in line ..... so the first mile when I race is my warmup mile, which sucks when it is a fast short distance, by the time my body warmup the race is over.

So the deal is to change the way I train, I need to train the way I race which is Dynamic Flexibility or race the way I train. This morning I tried something out, did my flexibility, then got on the treadmill starting at base pace and then cover the treadmill the idea is to run with my heart rate around 145bpm, so increase or decrease speed base on heart rate, at the end ran 7 miles at a 9:03 pace

Got my email today confirming my entry into the Houston Marathon, based on that I am not going to do Columbus this year so as to save for Houston.

Xterra Chapin Forest 8K

2011-06-27T15:18:00.002-04:00

Since I was only 30 mins from the race location and it was a late start at 8am, I actually slept in getting out of bed at 6:45am. Got up got ready and had a slice of the vegan multi grain bread I bought from the blackbird bakery in Bainbridge Island Washington, with some peanut butter. Got my stuff and headed out the door a little after 7, I wasn’t quite sure what to expect for this race, know it has hills but quite a bit more flats and on crushed limestone gravels (not my favorite) and this was my highest training week since going into taper for the Cleveland Marathon so I was going to be running on tired legs from biking, running and strength training.

Since this was a series, the usual series group where there so chatted for a bit before going to the rest room, real rest room nice and clean, took a gu packet with 15 mins to go just because I didn’t have any coffee too lazy to make it. The race just like all the rest started promptly at 8am and we were off, the first half a mile was wet and muddy actually like that then we got on the gravel path and that just went on and on, so I really had to race like I was on the road since there was no obstacle, so I ran 8+ pace for the 2nd mile, yep you know what that means ones the hills and trail came my legs where thrashed but I had a pep talk with myself and just kept on going it’s amazing how powerful the mind is. We got to the half way point which had the aid station and they had only water this was a surprise they normally have Gatorade and it didn’t make sense that they had Gatorade at the finish, didn’t stop since I had my Nathan hydration pack with me.

With this being the 3rd race, you probably have an idea who runs about your speed, E blow by me by mile 2 and I could catch finish about 2 mins ahead of me and K well we played cat and mouse through the race, he is faster than me but I did beat him at the last race so I guess this was his turn the only thing was I really wanted him to work for it, it wasn’t going to be an easy victory and worked he did, he finally caught up with me again at the final qtr to the finish, could I have surge yes but my legs were really tired and not really necessary he was a guy so cannot affect my overall standing, the person I should have chased down was E, she came in 3rd for our age group and I was 4th. I was still very happy with my performance based on my heavy training schedule and the fact I am not really tapering for this races just adding them to the schedule and making up the missing long miles earlier in the week before a race.
Finish chatted a bit, got banana, granola bar and got in the car heading home so I can join the family for chucrh, got back home in time to change and get ready for church (only 5 mins away). The Xterra races have really been top notch so far starts on time with plenty to eat and they wait patiently for everyone to come in. Am still debating about the next one just because there is conflicting details on how far it is, I need to confirm an address and then make a decision.

Official Time 49:03 -9:49 Pace
Overall 62/98
Age Group (40-49) 5/16

Hilly sections but not very technical, so the hill are quite runnable except for 2 steep/long ones. the course according to my garmin was short but that could also be because there was a section where we zizzag quite a bit.

Rain Rain Rain

2011-06-25T00:35:00.000-04:00

So back in Ohio after complaining about all the constant rain only to find rain here too, this has been one of the wettest spring and summer, we are yet to turn the sprinkler on (no complain about that).
After pushing my body yesterday with the late night bootcamp from Motion Traxx done for Gatorade I wasn't sure what to expect but I woke up fine, stretch, foam rolled and got to bed early so I guess it helped.

I got in 3 miles this morning before doing Supreme 90 Back and Biceps, I decided not to take the bus to work todaydue to all the rain in the forecast and they were right and it was also cold at only 64 degrees. Strange weather, yesterday I wanted the air conditioner On today it was the heater that was how drastic teh weather was.

After work, went over to Sand Run Park to meet The Ohio Runner's Network members for our first challenge run, ran Mingo trail with Shelby, it was so great to run with her since I don't get to see her too often. During the run it poured, even though it rained all day it had been just a drizzle but 20 mins into being out there it poured and we were soaked head to toe. Skipped going to the Cheesesteak place was just tired and cold.

Next Xterra race is this Sunday, hilly 5 miles so should be interesting.

Not enough time

2011-06-22T09:14:00.000-04:00

There is just not enough time in the day for all I want to do, and it doesn't help with each hobby or life taking so much time. I haven't done any strength training this week and still have yet to do a pilate or yoga routine this month because I am not getting to bed early because I have to finish a scapbook album for my niece which I will be seeing next weekend and also beaded necklaces for my inlaws and my self for a function also next weekend. The only time I have to work on the album and necklaces is after dinner, I always try to stop around 9pm but this is hard when I am in the middle of a page or putting a necklace together and in most cases I just always lose track of time. Need to find short 5 mins routine for pilates and strength training (probably go back to crossfit workout of the day this or this )

Today woke up 1 hour later than I was suppose to since I still consider sleeping a priority and was only a ble to get in a 4 mile run, no strength or yoga or pilates, if nothing after of the ordinary happen today maybe I will be able to squeeze in something after work before dinner.

So after 2 races, I am currently in first place for my age group for the Xterra Trail run Ohio Series, the third race is coming up this Sunday, I really enjoy doing the series since I am running trails I normally would not have gone to and meeting lots of new interesting people.

Adjusting

2011-06-21T22:10:00.000-04:00

Back to reality, no longer sleeping in and going running later in the day, it is so hard to adjust back to the 4:30am workouts.Got back home at 6am on Sunday and I had every intention of working out but I ad so much going on and by the time I knew what was going on I was so tired and sleepy that it just wasn't worth getting a workout in just for the sake of logging one.

I told Monday off work to recover from my vacation, but I only got in 3 of the 7 miles called for in since I was running late for an appointment, and I had every intention of getting a second workout in but we had unexpected guest and so much for that, one of the reason why I love getting my workout done first thing in the morning.

Today, finally rolled my self out of bed at 5:30 even thou my alarm went off at 4:30am, on the schedule I had 10x400 @ 3k pace but even thou I updated the workout in Garmin Center I didn't download it to my Garmin and didn't feel like messing with it so did 8x400 from last week that was still in Garmin. Bike to and from work, my husband raised the concern of my biking on the road today, which I understand but I can't live in fear of what I can't control and I do find it safer on the road than on the sidewalk since I feel the driver do at least pay attention to me while on the sidewalk they totally ignore ad do cut me off on turning. I am taking every precaution I can think and being completely aware of cars around me. After dinner went for a 3 miles walk with husband, this was so much harder and I was cranky, but since I was being supportive of him getting back into a workout problem I suffer in silence. :)

Going with life

2011-06-18T02:43:00.000-04:00

Still in Bothell, WA the weather is finally growing on me actually the last 2 days has been great, Wednesday was an easy 3 miles and cross train, I got the 3 miles in and headed to the hotel gym to use the elliptical to do IClimb Surprise, this is one of my favorite from Keith love the surprise body weight workout since there is no free weight in the gym for the last surprise I did forearms to palms bridge/bicycle. Day downtown & Outlet mall, nothing to buy.

Thursday was my birthday and I had a great workout plan, got dress and was ready to go but getting outside with every step I was having severe pain in my mid back, went for about 0.4 miles before deciding the pain was too much and I wasn't enjoying the run. Went back to the hotel room, under normal circumstance I will bring out the foam roller and tennis ball to work out the kinks but I had none the best I had was an apple and it actually worked great didn't get crushed just brushed. Had spasm all day long but not as bad as early in the morning. The day at the lock & Belluve.

Today, I was much better but still slight pain just not as bad as yesterday so decided to go for an early run and see how things go, first mile was hard but the pain got better as the time went by so kept on running, got in 7 miles before heading back to the hotel, I did not carry water and forgot to put money in my pouch and the water fountain at the field was turned off. Did some nice hill repeats.

My observation so far about athletes(runners, walkers or cyclist) in this area, they don't smile much just about everyone avoid eye contact and hardly reply when greeted, it almost like their workout is a chore and they are trying to get it over as soon as possible. There is a beautiful trail in this technology/business area and I have ran different times of the day just to interact with other people but people hardly come out to use it which is a big shame, only seen 1 group of 4 at lunch time, lots of cyclist in the am and hardly anybody after work.

Almost time to head back home to reality, just realize haven't been on the treadmill all week, need new shoes but not sure what I want to get, been running in Newtons outdoor and Adidas indoors and trail

8x400 - Bothell, WA

2011-06-14T13:29:00.000-04:00

After a day of walking around downtown Seattle, I woke up this morning to get my speed work in, tired but felt fine so dressed up stopped downstairs drank 2 cups of apple juice and too one FRS energy chew.

The plan

1.5 miles @ Recovery pace (11:10 - 10:40)
8x400@3k pace (1:54 - 1:48) /3mins @Recovery Pace (11:10 - 10:40)
1.5 miles @ Recovery Pace (11:10 - 10:40)

how it worked out
1.5 miles @ 10:25
1 -2:07
2 -2:05
3 -2:09
4 -2:04
5 -2:10
6 -2:08
7 -2:05
8 -2:06
1.5 miles @ 10:40

As you can see I did not hit the 3k pace, this is where I want to be (4:00:00 marathon) where I am right now (4:22:03), not sure when I'll get there, this year next year, in five years, I'll continue to work at it although my 400m using the Jack Daniel's VDOT formula says my 400m threshold pace is 2:10 so maybe I didn't do too bad after all but I'll continue to work at it. Use Motion Traxx Mean Streak

The trip to the Brooks outlet was disappointing, maybe it is just me but when I go to an outlet store I expect ridiculous deals not just slight reduction or price I can find at TJMaxx.

In Seattle, well

2011-06-13T14:49:00.002-04:00

AActually am in Bothell, WA, got up this morning at around 6:30 it was so nice to sleep in and the weather didn't disappoint, nice light drizzle with occasional downpour lasting seconds. I had 2 cups of apple juice from the hotel before leaving, I wasn't quite sure where I was going but noticed yesterday while driving around that the area does have side walks so I should be able to get my miles in.

Last night, I put my training program together for the Akron Marathon, I find I do better when I have the program written down on my calendar, with each day assigned instead of just following the program from a book since I always find it okay to skip since it is not assigned a day.

I had 7 miles on schedule today, my son asked if I was going to run the hill which I said No but did end up running it, kind of the way he said it implied I couldn't do it so I went for it. Plan on doing hill repeats on it on Wednesday, I think my mojo is back. I use itread 30 outdoors and a random 60 mins itread that came on.

Great run, got back to the hotel had some breakfast, banana, apple, oatmeal and yogurt, love staying at Springhill Suites with the free breakfast.

Later in the evening,

10 Pushups
20 Situps
30 Squats repeat 3x

Oh found out there is a Brooks outlet 5 mins from here so heading there later today.

Xterra Hampton Hills 10k

2011-06-11T21:30:00.000-04:00

I have done this trail once with the Crooked River Running Group and know how hilly and challenging it is, with my limited trail the last past week wasn’t quite sure what to expect from my body, it was either going to response or blow up. Either way I wa going to finish.

Got to the race site by 7:30pm, picked up my race packet and mingle with some friends. Drank my Gatorade prime @ 7:45, had a slice of toast and peanut butter before leaving the house. I took one of my 4oz Nathan fuel bottle with me and a gu, then decided I was going to take Gatorade at the water stop.

Pain at the left hip when I started but it loosen up but mile 1, I decided to just run my race since I was testing the limit of my body with limited training. For this race we are doing Adam Run twice.

I always get a kick out of runners, I notice that guys have a problem with me passing them they tend to hug the trail making it hard to pass and once you pass they surge to over take you, I just eventually pass and maintain my pace ignoring what they are doing since I know they get tired soon enough. For the women the strategy is different they try to talk to you so as to keep you in pace with them I talk but keep moving.

The race as usual start off on time, well organize, love the down hill finish, usual spread at the end.

At the 5k point, I was at 33+mins, I went in think I could do this in about 1 hour but I know that was aggressive on my part based on limited training, so hoping I don’t blowup too much on the 2nd loop I reset the goal for about 1:10.At about mile 4.5, I realized if I could really push on the flats I could come in around 1:06, after taking some Gatorade at 4.7 I took off, what was the worst that could happen, blowup but as usual I was fine. I have to work on my fear of blowing up which makes me run very conservative. Great trail

Some pictures and info of the trail are here

Official time: 1:06:17 (just seconds off my current 10k trail PR)

Pace: 10:41

Age Group (40-49): 5/12

Overall: 50/75

Xterra Vulture Knob 15k

2011-05-28T20:47:00.000-04:00

This was the most technical trail I have ever been on, I was so concern about staying up straight I wasn’t looking at the mileage. The course was very muddy due to al the rain and the bugs were out in full force.

The above tee is not the official one, the official one is black they were out of my size gave me an option to have it mail or take another color from last season when with last season since this year’s was black and all my bottoms are black or dark color.

Really amaze on how people ride this trail there is so many twists and turns that you are not really sure if some on is ahead or behind. The trail was hard to run since it is a single bike track so footing was tricky and there was so much water/puddle crossing my show and sock was complete soak by 0.3 miles into the race.

Driving to the race location was like going to the middle of no where, to find the location you have to look for the vulture pointing the way.

Decided to use the restroom before picking up my tee and I had my choice of potta potty or outhouse, oh where running have taken me.

After using the outhouse decided that if I had to go again I was heading to the woods, headed over to the start to pickup my tee.

Check out some of the pictures of the trail from this site , also here is the official website for Vulture Knob.

When done I was complete muddy but glad I was able to stay upright, great organization and fun.

Official Result

Time: 2:03:00

Pace 12:57

Age Group(40-49): 10/16

Overall: 75/108

Race Picture

2011-05-19T23:14:00.000-04:00

It's amazing how when doing a race I wonder whose brilliant idea it was to pickup running and sign up for races but since the end of the race all I have wondered about is which marathon do I want to do next and which training program to use.

Why are race pictures so expensive, I'll think they will do more business if the price is more reasonable, as much as I like this picture, I am not willing to pay $17.99 for 1-5x7 picture.

5k run on the treadmill today, legs feel okay, left shin and right upper thigh feels better actually didn't notice them doing the run, just general soreness and slight twinge on left knee.

Bike to and from work today, no rain actually saw the sun, was going to go to a running store Diva night but decided to mow the lawn instead since it looked like a mini jungle and DH is still out of the country. This was my first time using the riding mower had to figure out what all the knobs and switches meant, got stuck in the back lawn once, it was very wet and eroded also a downhill, had to lift up and move the mower am sure my neighbors were wondering what the hell I was doing.

Recovery

2011-05-17T22:28:00.001-04:00

This is probably the best I have ever been after a race, not sure if it was because I didn't race it hard or I did everything right after the race. I was basically back to 100% by Monday morning except for the pain in my left shin and right groin, I took Monday off from work to clean my house since my mum is coming for a visit this weekend and staying for a while, also complete rest day.

Today - did Supreme 90 Total Body, walked the 2.25 miles from the Transit center to work since I left my bike at work and got a ride to the transit center on Friday due to heavy rain, and then bike the 2.25 miles back to the transit center after work. Noticeable pain the bottom of my left shin and then my right upper quad not really my groin. Not going to start back running until Thursday just to keep the tender areas shin and top of Quad time to completely heal.

Oh and yes it really hasn't stop raining

Cleveland Marathon

2011-05-15T22:19:00.002-04:00

I really wasn’t sure what to wear for this race, the high was only going to be 60 but it was going to drizzle through out and slightly humid. So decided on a capri, short sleeve shirt with arm warmer, I was quite cold at the start but quickly warmup after the first mile.

Notice all the KT tape, those are the usual long run trouble spot so I just tape them before a race/run to minimize the damage to be done.
Added my long back sock and my life is good cap to complete the outfit.

I woke up at 4am, wash up, ate a bagel with peanut butter, made 2 cups of coffee and left the house by 4:40am even thou the race location is only about 40 mins from my house, most of the roads were going to be close by 6am and I didn’t want to park too far away.
I got to downtown and then it was a matter of finding a place to park, the first place I went to which was suppose to be a free city lot wanted $5 for parking and I just at this point DID not feel that was right so left that lot and went looking for another , final found one right behind the stadium that was free which funny enough when I was leaving the guy told me parking was $5, which I replied I guess I have decided not to park here then so am leaving and he wasn’t quite sure what to do so I left, this was suppose to be a free lot.
I got into the stadium was cold and really had to pee, it was nice to have real toilets and warmth in the inner stadium room, I was tired so I napped and people watch. Am not really a stretcher, do some joint mobility and that is all but I was amaze at what people were doing to their people before a race and kind of felt I must be missing something.
While waiting for the race to start I pee 4 time and this was going to be the theme of the race, as a kid I remember before going on long trip my mum with get us in the bathroom and turn the sink faucet to a trikle which eventally makes us pee, well with mother nature’s faucet open I had to pee just about every 6 miles, not just a little a waterfall.
There is something about Cleveland course that my body just doesn’t like, even thou it is a flat course, I just get injury from it, first race here ended up with PF and ITB issue and this time it was shin pain and ITB again, the normally pain I was expecting didn’t even come into play.
I felt strong but I knew there was problem at mile 3, if I was an elite runner being paid to run I would have pulled out so I can still be fresh for another race but since I am the sucker that paid them to run 26.2 miles in the rain, all I could do was access the situation and come up with a game plan. The plan was do not push the pace keep heart rate below 150bpm which means I will be keeping around base/recovery pace. This was hard, I had so much energy from Gu and caffeine also since I didn ‘t want to do Cleveland again, I needed to have a good finish so I can move on.
I noticed by mile 1, my Garmin was off by .21 but then how was I suppose to do the math to come in under my current PR, I decided to just finish strong and forgo a PR, so we had a plan all we had to do was rain in the energy.
This was a long slow rainy run, probably cleaned my glasses close to 50x, normally with my cap the rain doesn’t bother me but the slight wind was enough to blow the drop unto the lenses, most of the times couldn’t see just followed the yellow center line.
The new course is much better, except for the fact that the road for the second half wasn’t close to traffic and most of them weren’t very happy having to stop to let us go by but the volunteer’s were great holding traffic.
Two of my favorite sign on the course
Teenage Boy “Better Run Fast, just Farted”
Young Lady “Men -Single and Supportive” she was on a bike and I saw her through out the whole race with different signs but that was my favorite.
With the power of facebook I found my support crew Melissa, she was up and down the course biking and shouting inspiration. This picture is from her facebook page, such an awesome person.

When my Garmin got to 26 miles, I was so ready to be done and knew I wasn’t going to do that much damage since I only had less than a half mile to go so the last .49 was my fastest at a 8:55 pace, I was just so ready to be done, I was also cold and wet.
The finish in Cleveland just leaves you wanting more, got medal, banana, water,chip, chocolate milk ahh wait a minute where is my shiny blanket, they ran out. So after running 26.49 miles in the rain finishing by the lake with the wind blowing, teeth chattering I have an option of a cold beer or popsicle with no shiny space blanket. I did eat half a popsicle couldn't pass up and edy
I walked back to the stadium, got my gear, changed into dry clothes, drank my gatorade recovery drink, worked some of the kinks out and walked back to my car. Now you understand why I was in no mood to pay $5 for parking, I didn’t get my shiny blanket.
Got back home did a cold water soak, hot shower and for the first time wasn’t hungry, what a bummer burned 3000+ calorie and can’t think of a single cheat meal so made tea, popcorn and drank my 440 calorie chocolate milk (that’s a lot of calories better have some magical powers) watch a movie the Valentine I think with my legs up then eventually went for the evening church service.
With me finishing Cleveland with a good kick I can call it a success and move on, next on tap the Xterra trail series, also I think Cleveland does the half so well and struggle with the full so maybe it is tine to give the half a shot. There are some issues with my feet I need to address so I will be making an appointment with my Sport MD, what hurt the left shin, left arch, right ITB and right groin area in other of pain level apart from that no problem walking or going up and down stairs.

Nutrition was spot on, the bagel with peanut butter at 4:15am was fine, the Powerbar Harvest Energy bar at 6:45, Gatorade 2 and Perpetum in Nathan 4 speed bottle 2/2, use both Gatorade ad half of the first bottle of Perpetum @ mile 10, at first GU at 7 miles and then 4 miles after that with 1 Hammer gel espresso thrown for the 2x caffeine, did not take Powerade. I have missed all the above in training with no issue so wasn't willing to thrown in another brand.

Official time 4:40:06 Pace 10:41
Age Group 84/141
Overall 1887/2628
Female 598/1000

What does Garmin mean by moving time 3:44:30 expect for brief water stop and pee break I was moving the whole, none of that took an hour

Finally Here

2011-05-14T17:44:00.000-04:00

After all the winter training run, the Cleveland Marathon is finally here, Cleveland was my first marathon in 2008 and I do not have any fond memory of it. If I have had any sense probably shouldn't have ran it due to lack of training and multiple injury but oh well deep down I knew if I didn't probably would have stopped running for good again.

Went to the expo and picked up my bib and goody bag, only bought a 2010 tech tshirt for $2, not that much to buy and wasn't really that cheap based knowing the online price.

Right now am trying to decide on race outfit, this is Ohio, which means weather is always a big gamble, calling for a high of 62 with a low of 43 with thunderstorm, also you are suppose to have tried out race outfit well the temperature had been colder when I did most of my long runs so am just going to piece from different piece I have worn and hope they can go the distance.

The main goal remains to break 4 hrs, but not sure am quite there yet so the mini goal for this marathon is to break 4:30, so I will line up behind the 4:30 pace group and if all is well at the 20 mile mark, I'll move ahead and see what I am capable of. Last couple of days has been quite stressful with minimal sleep so not going in with the best frame of mind but

CLEVELAND HERE I COME

Mental game

2011-05-07T22:26:00.000-04:00

So I spent all morning actually most of the day really from 10:45am to 2:20pm working the concession stands for the Solon High School where the middle school was hosting the relay games, I made 160 hotdogs, lots of bags of popcorn, pretzels and nacho, this was probably one of the busiest concession I ever worked with no room for breather. I was so proud of myself no nibble on the junk except for a fist full of popcorn on the way out.

I had planned to run in the morning before going to work concession but I was engrossed in a cycling for women book and before I knew it, it was too late to go for a run, so after being on my feet for about 4 hours I realized I still needed to get my run in, I was already in running clothes, I ate a Powerbar peanut butter crunch, drank some gatorade, suck down a tropical hammer gel, switch shoes and took off long pants, since all I had all day was a slice of cinnamon toast I needed some calories in me.

Starting out my legs where tired and my schedule was calling for 12 miles, I know I wasn't up for 12 just too tired and too late in the day since I promised my son I'll take him driving. With my car at the community park I ran down route 91 towards Twinsburg, decided to make a left on Pettibone and run towards Route 43 but when I got to Liberty I decided to turn around and head back but I then decided if I wasn't going to run 12 then I needed to run the miles fast to make up for the missing miles, remember I am tired.

Average pace at turn around was about 10:24, mental game if I can run the 5 miles in less than a 10 mins pace I did not have to run more than 5 but I will have to run a mile for every 0.1 after 10 with a max of 12 miles. Well, did my pace change

Mile 1 ; 10:30
Mile 2: 10:23
Mile 3: 9:45
Mile 4: 9:10
Mile 5: 9:05
Did 5 miles for an average pace of 9:48, this tells me that I can run my paces faster than I tend to run them even though my heart rate was slight elevated which I attribute to heat, the pace was really not an am going to die pace. Even though I meet the goal I felt I still had some extra jolt of hammer gel in me and so as not to let it got to wait I went out for an extra 2 miles as my cool down for a total of 7

Happy Mother's Day to all the Mothers out there.

Great Day

2011-05-05T21:51:00.000-04:00

Woke up to the birds chirping out my window it was a beautiful day with no rain, and knee feels better. Got up and got on the treadmill to spend some time with Coach Sean doing Cardio Coach vol1 revised, did it twice to get the miles in, really nice workout mix of hill training and sprint.

Rode my bike to and from the transit center to work, getting better at it and not so afraid to be on the road as much but I think I need a mirror to make it easier to see behind me when I want to cross the road instead of having to keep stopping and looking behind me.

After work, went trail running with the crooked river group, going to the Valley Bridle trail to Brandywine falls, the fall was beautiful and everything is nice and green now especially with all the rain we have been having, the trail was hilly and muddy. Legs feel great, and I was able to keep up with some of the front runners and not die off. :)

More Rain

2011-05-03T21:50:00.000-04:00

The saying was April Showers bring May flowers well that is not really happening all I have in my beds are lots of weeds, and the little bit of flowers that are trying to poke their head out are drowning in all the rain we continue to have. It was cold and wet again today, couldn't ride bike and didn't feel like walking the distance to work so waited around for the second bus that takes me close to work and then left work early enough to caught the bus back to the transit center.

Didn't get up either to workout this morning was up till after midnight with work problem and I think I needed my sleep instead of a 4:30am workout so got my workout in right after work but I have to say, I am not an after work exerciser, my brain is just to alert and away of all the aches and pain to get in a decent workout.

I was suppose to do 6 miles easy but just wasn't feeling the love, slight pain in right knee and glute so did 4 miles @ a 10:35 pace and called it done just to late in the game to get an injury. To make up for the 2 miles I was short added on Supreme 90 Cardio Challenge a great plyo cardio workout and then the 5 mins stretch.

2011-05-02T22:25:00.000-04:00

Decided to take a rest day yesterday, was fine to run but noticed some tell tale signs of over training especially not being able to sleep. I went through my training log which I moved to Training Peak with the recent crash of Buckeye outdoors I felt I need another backup plan, so I spend the weekend recreating my log in TP.

Was tired this morning, since once I finally fell back asleep last night after talking to work, my sister in law was nice enough to wake me back up at 11:30pm to share the Ben Ladin new, slept in and move the workout to after work.

After dinner, waited 1 hour then hit the treadmill for 200 repeat, wasn't sure I was going to be able to do this since I really hate evening workout, not pretty but got it done did not hit my pace but there is always next time.

1 mile warmup
10x200 with 400 recovery target pace was 56mins
1 mile cool down

1 - 59:93
2 - 58:95
3 - 58:59
4 - 1:00:17
5 - 58:95
6- 58:40
7 - 58:10
8 - 58:96
9 - 48:05 Really feel like puking, how can people run this fast for any length of time OMG
10 - 58:45

Rounded it off with S90: Arms & Shoulder for 22 mins
Biked to and from work today, weather is still crappy, cloudy and only 50s was cold

Signed up for the 2011 Xterra trail series
74
6 -

Have you ever wonder

2011-04-30T23:04:00.001-04:00

what none runners think of when they see a runner on the road, I mean a runner going out for a long run. Today was my last long run before Cleveland since I know there was no water on the route, I had my 4R speed nathan belt, arm warmer since it was windy cold but not cold enough for a long sleeve shirt and of cause my mp3 player. All this probably doesn’t face me when trail running or on the towpath but running through the suburbs is a different story of course my husband didn’t help matters much, when my friend called asking about me, he replied “she has her grenades ob, so she is probably going to be gone for a while.”

On long run you appreciates the little things, clean flushable bathroom in the middle of the Avery Park, thanks to the Village of Glenwillow. A nice safe sidewalk or asphalt path from Solon to the center of Historic Bedford, all I had to do was keep running until I get to 10 miles then turn around and a beautiful sunny day with no rain.

All the gear worked fine, nutrition will be adjusted a bit, it seems like 4 miles was fine at the beginning but after mile 12 it was getting too late. Tried Gatorade 1,2 & 3 since they were on sale, no stomach issue but a bit sweeter than I am use to.

Slight pain still on my right knee and left ache, so icing, messaging and stretching.

Active Rest Day

2011-04-29T23:38:00.000-04:00

No running on the schedule today but I was behind on the cross training and strength training schedule so got them in

32 mins on the stepper
10 mins on the Elliptical
S90 Ultimate Ball 30 mins
S90 Tabata Inferno 28 mins cut this short since I was running late for work.

Got most of the workout in while watching the Royal Wedding , not like I really had a choice all the channels were showing the same thing.

Of cause it was raining again today which I am so sick of at this moment and I didn't feel like walking to work, so I rode my bike in the rain, bad a rain jacket and a bonnet but the front of my jean did get slight wet but I figure I run in snow, rain or sun while not start doing the same with biking, I get there faster anyway. Still need to adjust the seat back, for a more comfortable fit but need the right tools.

There seem to have been a major damage to the server at buckeye outdoors where I log my workout, even thou I have paper log, I think I have more details over there so I am really hoping they can recover the data. oh well

15 days to the Cleveland Marathon but who is counting

2011-04-28T20:46:00.002-04:00

Didn't get a god night sleep due to all the high wind and noise, it is amazing that we are getting 65mph wind in Ohio, this has really been one of the weirdest April excess rain and cold, back to the 40s tonight with more rain.

I got on the treadmill this morning to get my workout in but after like 1.6miles we lost power, so while going at 6.1mph my treadmill came to a dead stop very weird feeling and just as I was trying to decide what to do the power came back ON then OFF then ON again.

Got in 7 miles was really suppose to do 8, but got up late, while running I was watching Royal People Product Collectors, it is amazing how much stuff most of this people have, how much money they've spent. I do have to admit it does make them happen and one woman even got teary eye why talking to a wax doll of William.

Decided to walk into walk from the transit center today, it was very windy and even walking was difficult sometimes, don't think I have enough bike skills yet.

Intention after work today was to go trail running, but I needed to go back home and take my son back to school for a study session, which means I will be driving about 45mins back to the run location then I noticed that gas was now $4.15 and decided that the 5 mile was not worth the price of gas so dropped my son off and ran the ABC streets around school for 3 miles which was all I seem capable of doing, legs tired, body cold and still very windy with sprinkle of rain drop.

Not sure what is going on with Buckeye Outdoors where I log my workout, right now the sites URL is coming up missing, yesterday it said loading but eventually failed. I really hope it is not lost that is where my most complete data is except for my paper log. ahh...

1 Mile Repeats

2011-04-27T21:41:00.000-04:00

Still trying to get back into the full swing of things, but at least I am getting out of bed, today's workout was nice and straight forward, sometimes it is so hard to get through a mile that you wonder how you are going to get through 26.2, but in the end it is one foot in front of the other.

1 mile warmup
2x1 mile @ 8:44 (8:40, 8:37) did feel like I was going to die but my HR said I was fine, average HR 149, 150
1 mile cool down

Supreme 90: Chest & Back - Again love this workout, a bargain at $20 for very well designed 10 DVD program.

Seem to be getting better at the bike commute, the bike seat high feels better but now need to work on moving it back a bit, also the gears are still a problem but getting better, maybe there is a duathlon in my future if I can master uphill and downhill Shifting.

A great website to go to find out more about multiday races can be found HERE

Self Transcendence 6 & 10 day Race

2011-04-26T21:29:00.000-04:00

Am not even sure most people are aware of this race, The Self Transcendence 6 & 10 day Race, just imagine how many miles can you do a day for 6-10 days on a 1 mile course in Flushing, NY. I have a friend (Fredrick Davis III) running the 10 day race, they are on day 8 and so far he had done 334 miles, currently in the lead is Kaneenika Janakovaat at 574 miles leading man Yuri Trostenyukis at 553 miles. What is so amazing is that this people are running 50-90 miles a day, recovering and doing it again.

This event is sponsored by the Sri Chinmoy Marathon team, the founder Sri Chinmoy believed "sports can be a powerful means to unlock the true potential of the human spirit". So I guess we are all capable of more than we think we can do.

Today's Workout
7 miles easy run
4.5 miles bike commute, I think I am finally getting close to figuring out the gears on my bike and my proper seat hit

Refocusing

2011-04-25T21:27:00.001-04:00

I can of have been slagging in my blogging lately, I think somehow I just got overwhelm with everything going on in bloggy world, I think ignorance was bliss, when I wasn't aware of giveaways, initially when I was checking out blogs I was following people I was curious to how they train, recover, fluid their run and fit everything in but then I discovered giveaways and things kind of get out of control. It is amazing how you try to sign up for one giveaway and then before you know it you are on giveaway #3 and liking another company on facebook, then of cause you have to remember to track them all so you can know when you win. So in this process of doing all this I forgot to update my blog, read blogs an really interested in and check on bloggy friends to see how things are going. Even thou I love winning and I have won some stuff, it is time to refocus.

Am now 3 weeks away from my third marathon and my training is going ok, so needs to refocus on that too, for the last 3 weeks I have been doing what I feel like and not following my training plan, problem with this is my body needs structure without which I set myself up for injury since I really am not quite aware of what am doing and it is too late in the game to be doing that. Back to following the plan.

Next on the list is my nutrition, I have actually been doing pretty good, lost 10 pounds in the last 2 months but I need to refocus om my pre, during and post run nutrition seems to just be winging it lately which is beginning to translate into slow/longer recovery and also not being able to hit my scheduled pace.

Also, I have noticed that my heart rate is high during my warmup, I have gotten away from slowly starting my run and keeping my HR in zone 1, which also indicates to me not enough sleep, making me prone to injury.I guess all this really come down to the fact that I need to listen to my body more, all the warming signs are there is just a matter of if I want to pat attention to then or not.

Today's Workout:
1 mile warmup - starting out HR was at 172, so had to bring the pace done actually worked some until the HR was done to about 112.
4x800 with 600 recovery, using Runbayou VDOT calculator (I use this or McMillan Calculator) target for the
800 was 4:20
1-4:12:22
2-4:11:81
3-4:16:25
4-4:13:63 Even thou I was happy to hit the pace the thing I was most glad about it that my max HR during the 800 meter stayed at 155, so I am improving the pace, I can run at a lower HR.
1 mile cool down

Supreme 90: Legs This program is a great buy for $20, you really can't get something better for the price, well put together and perfect for me as a runner since it is short and to the point. I normally skip the warmup since I am doing this after a run. Available at Target, walgreens & Bed, Bath and Beyond.

Baron Baptiste: Vinyasa Level 1, really love this simple straight forward yoga, done in 30 mins but hitting every part of the body. great core work.

Oh, I am still going to enter giveaways, just not going to get obsessed with it, it is great to win since I get to try new stuff. :)

Run with Jess 10K Virtual Race

2011-04-23T17:05:00.000-04:00

Probably the most colorful I have ever been

and Finally a day without rain in Ohio, went from none stop snow to rain but today was beautiful

Lock 29 Towpath

Jackson Laughs 25K Race

2011-04-09T20:53:00.001-04:00

The race started at Kent State Dix Stadium, even thou Kent is just around the corner I have never been there so didn’t know what to expect and was hoping I don’t get lost.

I didn’t really expect much from this race, since this was a charity run and there wasn’t that much publicity for it, so I expected a small race, no crowd support and minimal volunteers.

The race was a fundraiser for Fragile X and this is Jackson Laughs.

The route was great, hilly and lots of back roads but since we have to face traffic while running, it meant we ran on the left side of the road and since most of the back roads were narrow it meant running at the edge of the road to avoid being road kill, which means my butt cheek muscle wasn’t going to be happy. The route was long 25k is 15.5 miles and my garmin record 16.24miles.

I was using the race as a training run and also to support a great cause, the goal was really to run around a 9:30 pace but I wasn’t expecting rolling hills so based on the hills and fine with the pace.

What needs improvement, didn’t get my t-shirt when I got my number, had to go to another location about 15mins away for the after party and my t-shirt, I wasn’t planning on going to the after party since I had other plans but I drove down to get my shirt anyway.

Not much to eat at the end of the race, banana and oranges, rest of the food was at the after party location, which meant most runners left after they came in to get food at the other location so not much people around to cheer people in.

First water stop was around mile 3.3 and the next one wasn’t till mile 8, not sure why but after that they were closer together.

The Kent Police were great, especially 2 cops around mile 13.3 when they saw me coming turned on their siren and lights and got in the intersection, to stop traffic so I could cross a 4 lane road, people were sticking their head out wondering who I was, that made my made, but they were at every major crossing helping control traffic and most of the drivers were nice enough to slow down.

The course was well marked although it could be brighter, not sure the timing was great since there was a 5k in Kent last week, a 25k/50k tomorrow, I expected more turnout even though I knew tt was going to be small but I only saw 2 runners I know.

Cardio Challenge

2011-04-07T20:29:00.000-04:00

Woke up still with a pull on my right butt cheek so I decided to do an extended cross training before running

15 mins on the Spin bike
8 mins on Stepper
7 mins on Elliptical
4 miles using Itread 23 Fast & Flat, it was a great progressive run, the butt cheek felt fine and the run felt great after being thoroughly warmup.
Supreme 90 Cardio Challenge -this is a great workout, love the plyo and light weight challenge.

Missing my yoga needs to start working it back in.

2011-04-06T21:37:00.000-04:00

On waking today had some pain/tightness in my right butt cheek, for work yesterday since I was walking from the bus transit center to work I decided to wear my running shoe with the orthotics in it but I stopped wearing the orthotic last year because I thought the aggravated my issue so why I will think it will be okay to wear walking is beyond me.

1 mile recovery run, 2 miles @M pace, 1 mile recovery
Supreme 90:Arms & Shoulder
Supreme 90 Stretch

It is so cold and damp today

New Adventure

2011-04-05T21:19:00.000-04:00

With the continue increase in gas price, I bought my monthly bus pass yesterday and started taking the bus, so this means no dilly dally in the morning, I had to get up, get my workout in, shower and get ready. Getting to work which is 32 miles one way and cost me over $300 last month, now involve driving to the next neighboring city, parking, getting on the bus, napping, reading or listen to podcast while the bus takes me downtown, get off bus and walk 1.5 miles to work. The walking part has been the problem all along, don't mind the walk but not the best neighborhood, there is a connecting bus but I do not see myself waiting around for 30mins for it when I will be almost at work already. Getting back to the terminal, my coworkers have been dropping me off not the best of options either, right now I am thinking of taking my bike and locking it in front of the terminal and can ride back and front, on the sidewalk off cause, don't think I can handle road biking yet.

Yesterday I was being lazy so only go in 20 mins of spinning.

Today:
7 miles using Itread 24 run intervals
Supreme 90 tabata inferno
Supreme 90 stretch

Run with the Sisters–Towpath

2011-04-03T22:18:00.002-04:00

When I got back to the Boston Store, ran into the Sister’s Sheila and Shelby getting ready to go for well 6-12miles, all depending on whether Shelby finds her Mojo or not. After a quick change into clean shoes and pant, I headed off with probably not one of my smartest moves since my legs were tired but I don’t get to run with them too often.
We headed of from the Boston store

Since this was the towpath it was nice and flat

We went pass Lock 32

then Lock 33

then was is left of the Jaite Paper Mill

then onto Red Lock.

I turned around after 3 miles since I was reaching my limit but Shelby found her mojo so they continued on. Nice running with you today ladies.
Still some lingering snow on the slopes.

Boston Store to Jaite–Trail

2011-04-03T21:58:00.001-04:00

I really can understand how people in Ohio can easily get depress, after a beautiful sunny blue sky day yesterday, I woke up to the usual 30 degrees and grey sky, what happened to the Sun and blue sky. Oh well.

I decided to join the Fleet Feet Northfield Trail group for a run at 8am, I have never ran with them so want’s sure how fast they are and if they will be accommodating to my slow pace neither was I sure what my legs was going to do since this is a difficult hilly trail run. The group was great to run with, yes they were fast but they stop/slow in front to let us catch up before taking off again, but since we were running on the buckeye trail I wasn’t really concern, know I wasn’t going to get lost.

This is one of those runs better explain in pictures, yes the trail was still muddy.

Boston Store, side view coming back after the run.

Following the blue blaze as you can see on the right.

Nice downhill, which of cause we climb on the way back.

Lots of steps and when you are not doing that

you were doing this

and more of it, or trying to figure out how to get around this

and run across this

But at the end of the day the view makes it all worthwhile.

Glorious Sunshine

2011-04-02T21:08:00.000-04:00

Well, after the fluke snow storm on Thursday, it was nice to have a beautiful sunny day today slight windy but still sunny with blue sky. Went out around noon for a run, I wasn't sure how many miles I was going to run, just go out and do an easy one, after 8 miles I called it a day, lots of runners and cyclist out enjoying the sun.

Got back still with some energy left so did 30 mins of Spin interval using a program by Gregg Cook at Motion Traxx then did Supreme 90 Ultimate Ball which is a great core workout using the Stability ball.

Hoping to get some trail running in tomorrow.

Recovery Week & March Review

2011-04-02T12:29:00.004-04:00

Recovery from the Fool’s 50k went great, had a ice bath when I got back home but note to self make sure water completely cover the legs. The pain concentrated on my quads exactly where the water stop and made using the stick a nightmare. Monday and Tuesday I concentrate on eating close to 6000 calories each day, no junk, mainly some form of carbs & protein, basically my refeed days, my body tend to response to this and it help with my healing process. This time I took Monday off work just because this was a hilly race and I was not looking forward to climbing the constant 4 story stairs required, back at work Tuesday no problem going up the stairs but the quads were slightly sore when going the stairs by Wednesday things were back to normal and I got in some Spinning. Thursday back to running and Friday I started back to strength training using Supreme 90.

March went great, got in all my scheduled runs with some modifications, worked on strength and cross training but need to focus on flexibility in April, still using The Self Coached Runner by Allan Lawrence and Mark Scheid training plan for a 4 hour marathon. So far I love the plan and I have been able to train with it injury free even thou I am running more miles than I ever did and challenging myself speed wise. The only problem with running this many miles is that my shoes need change sooner and with money tight this is fast becoming a problem, so if there is any company out there that need a tester for trail or road shoe am your girl. Running is definitely not as cheap a sport as we all thing, well it could be but to really have fun with it, it is not

Year	2007	2008	2009	2010	2011
Jan	0	125.8	38.39	7	169.68
Feb	0	94.48	55.61	34.3	159.68
March	0	124.76	86.49	28	164.42

Fool's 50k

2011-03-27T19:02:00.002-04:00

Woke up around 5am and checked the coffee, use the bathroom put a load of laundry in and got dress. while eating my breakfast, a banana, Tram bar and a cup of coffee with 1/4 cup of dark chocolate almond milk, check email and facebook. Left the house about 6:15am, boy was it cold, 20 degrees. I had on my CWX sleeveless long bra top on top of that my Under Armour cold wear top and then black vest, for the bottom wore my Sugoi cold weather tight and on top of that Adidas long pants, dang tough sock, hat and gloves. I was okay once we started running but very cold at the start.

Picture Courtesy of Kevin Farley

Sang the national anthem and then we were off around 7:34am, we locked out with the weather in the sense that it didn't rain yesterday as predicted and because it was so cold the trail was frozen and runnable, so the first loop went great

but the second loop was a different story, with the sun out, all the frozen ice was now a muddy mess, so the flats were hard to run and the downhill well was hard since my shoe kept on getting stuck and since this was a mud gravel trail, my shoe also get heavy after a while since the mud picked up the gravel, I was so ready to be done since I had given up all the time I had bank for the second go around on Sand Run. By the time I got to SR, my legs were tired from fighting with the mud and my left toes were so sore, since this was my lead leg, I was for some reason using my toes to grip and stay upright.

I ran the first loop without music, but broke out the mp3 player on the second loop since I was by myself, played a continuous loop of itread outdoors since it was run 6 mins walk 1 min. I was so glad to be done.

My shoes are actually bright blue.

Official result is not up yet but according to Garmin I didn't meet my goal of breaking 7hours but I did get a nice PR despite the muddy trails, pain full toes and nasty Salt Run Hills.

The race was very well organized, course well marked and the volunteer's were great in getting us in and out of the aid station fast. It was good to see old friends and meet new ones.

Race Day Plan

2011-03-26T18:45:00.000-04:00

Well, tomorrow I'll be running my 3rd 50k race and probably the first I have truly trained for, I combined a marathon training program and a 50k program to build speed and endurance, double long run over the weekend and a medium run during the week. So far for the year I have ran over 400miles considering the fact that I had to push to get to 1000 miles last year. I have walked on fueling, speed walking, uphill walking and downhill running, I have trained as hard as I can to the best of my abilities but as always there is always room for improvement.

Since I am not running the same trail, am going in to see what I can do on this trail, I know I have to be careful at the start not to go out too fast since we are on the flat cross country trail, but speed through Boston run and pine grove to make up some time since Salt Run with all the hills is going to be hard and going to require some walking, limit time at aid station but remember to say thanks. Only stop at my car if absolutely necessary, didn't have a drop bag at the last 2 so keep moving. This is a double loop course, so if my nutrition is right on I plan on running the 2nd loop faster than the first, well as fast as my body will allow but it really is going to be hard not to stop when all the 25k racers stop.

The goal for this race is to break 8 hours both previous 50ks have been about 8:08, the trail should be dry and runnable, so I can't wait to see what I can do both training runs have been in snow covered trails. had to break out the tights though, since the temp is going to be mid 20 with a high of 30, last weekend was in the 50s but rain so I'll take cold and dry.

So race goal:
A: 6:30
B: Break 7 hours
C: Break 8 hours
D: Just finish before the 9 hrs cutoff if anything hurts.

Let the taper begin

2011-03-12T17:06:00.000-05:00

Waking up to a bluish gray sky and no snow falling with temps in the 30s, I decided to join the group for the last schedule long run for the Fool's 50k. Oh the trail was a mess, snow, ice and mud was everywhere, also since the temperature was warming to the 40s, on the way back we had water but every one in a while the sun rays will shine through the snow covered branches and it was spectacular. I really hope I can improve on the pace come race day but right now I am quite disappointed, oh well. Did the cross country loop this time and it was the worst of them all.

Oh Come on...

2011-03-11T17:03:00.000-05:00

We've been having good weather, ignoring all the rain and flooding the temp was in the 40s, the last couple of days and I finally found people that were willing to run my 24 miler with me today but I woke up to this

I really don't mind the snow, I mean I live in Ohio for goodness, but this is enough, last week for the first time since January that I saw grass in my yard and anything resembling blue sky. Since I was tired of running and driving in the snow, I worked from home today and then decided to do my 24 miler on the treadmill, just couldn't handle another snowy run and I may probably do tomorrow's run on the treadmill too.

But in light of what is happening in Japan, I guess the snow is not too bad, my thoughts and prayers are we them.

2011-03-07T20:44:00.000-05:00

Didn't make it out of bed this morning, was tired since I woke up around 1:30am from a bad dream and couldn't get back to sleep, so made a point to leave work early so as to get my workout in, not really the best plan since I spend all day going up and down 4 floor on the steps no people elevator in most chemical manufacturing plants.

After work, ate a cherry pie larabar, change and got on the treadmill to do my speed workout.
Plan 1 mile WU, 10x200 in 47secs with 400 recovery, 1+ miles cool down to make it to 6 miles

didn't make the 47 secs that is a stretch goal for me anyway but I'll keep working at it, best pace was 52:33 with the worst at 53:73.

After the run, did my strength workout 40 mins of Cathe STS Meso 1 Week 3 Legs, I know I am going to be sore tomorrow this workout hit my legs in some less use places.

The Fool's 50K is fast approaching, I one 24 min long run left before I start tapering, got to see if I can get someone out on the trail with me this week, I'll hate to have to do my 1 mile hill loop.

Precision Beats

2011-03-03T22:10:00.000-05:00

A great new workout program by Motion Traxx for Polar designed by Julie Bobek, please go on over there and download the program so as to continue to make Motion Traxx free. This is really a very great program did it 3x today for my 20 miles run, love the 3:1 Galloway routine, I was able to run hard for 3 mins recover for 1 min, using this program I was able to pull off a sub 10mins 20 miler, this is after running 8 yesterday. The program is really so well put together and the music just pushes you on.

So go on over and download Precision Beats by Motion Traxx for Polar, it is free after all

Happy Days to Pine Hollow and back

2011-02-27T16:50:00.001-05:00

Met the group today at 8am to run part of the Fool's 50k route, the goal was to run the purple, orange and then yellow rout. We met at the Happy Days Parking lot and yes it is named after "The Happy Days are Here Again" song.

We set of around 8.05am, there was quite a bit of a turnout, due to snow on Friday, we weren't sure how bad the trails are going to be.

The Ledges is one of my favorite part of the Cuyahoga Valley National Park, the rock cliffs are amazing and there are just so many unique things to see

One of the most spectacular view is at the Ledges Overlook, this is the joy of trail running.

I ran by myself at the beginning since I was taking pictures and didn't want to slow any one down, also it takes my body at least a mile to warm up on the trail and most initial starting pace is always too much for me.
I eventually caught up with Wild Bills group around mile 5 but the race director had been nice enough running back and forth making sure I didn't get lost. Unlike the buckeye trail, there is no tree marking on this side of the trail and with most of then being a loop, you can end up going loopy all day.

Just like any trail, this run had it's share of uphill and downhill

Another great feature of this run was the Kendall Hills (Sound of Music Hills), there is always that challenge of can you get all the way up without stopping. Yes I did

Heading back to Happy Days, this is the other side of the Ledges

Even though I ran on tired legs, I actually felt very good, my starting nutrition seems to be working out good but still working on making sure I pay attention to nutrition while on the run. I need to work on strengthening my ankle and feet so more trail runs. We ended up no doing the cross country trail since Bill the leader wasn't feeling great and we were all concern about getting lost.

No Shirt Fat A$$ - Buckeye Trail

2011-02-13T20:53:00.004-05:00

Probably, wasn't one of my smartest move, but I finish, the intention when I left the house was just to run about 20 -24 miles and call it a day but it was such a beautiful day on the trails, even though I was a bit tired and my legs were not very happy I knew the miles was doable and thanks to Michael and Shannon who pulled me through.

The run started at the Station Bridge trail which is about mile 40 on the Burning River 100 race then we headed off to Snowville where there was snacks and water dropped off and then from there to the Boston Store bathroom break and water refill then headed over to Pine lane (mile 59 of Burning River 100) for the turn around there was also a car loaded with gatorade, water and snack. I ran the first half mainly by myself since I was stopping and taking pictures but by the time I got to Pine Lane I was mentally and physically exhausted but then Shannon and Michael showed and I decided to run back with them. Shannon is a fast runner but was taking things slow due to being sick and Michael has done Burning River I believe 9x so it was really good to run with them and when I really started fading Michael hung back to pace me in. I really hope I get to run with them again since I really enjoy their company.

The whole race took place on the Buckeye trail, which means all you have to do it follow the blue blaze marking on the trees, if you don't turn around you around you are lost.

The trail was still pretty much snow covered since this was the first nice day in a long time and the lead pack actually made the trail as they went along.

Getting on the bridges and steps was quite interesting since they were completely covered in ice and thick snow, not sure which was worst trying to go up or coming back down

There was lots of hill to climb but with the snow and ice it made for an interesting adventure.

Pine Lane is actually one of my favorite place to run, the smell of the pine and all the roots at foot makes it fun but with all the snow the roots were really no problem this time.

I am still not completely happy with my new trail shoe seems to be better for short distance but I have a problem with it for long runs. I guess because there was so much snow my shoe and socks got very wet and I did end up with a blister on my right big toe but apart from that I was fine. Got back home, took a quick shower and made to church for the 7pm service.

Hill Training

2011-02-12T20:41:00.000-05:00

Today goal was learning to walk fast up a hill and then get back to running immediately when off the hill. I do this on the treadmill because it works better for me, so adjusting the incline from 5% - 12% walking as fast as I can then 5x1 mins sprints @ 10k pace with 30sec recovery are sprinkled in, at about the 40 mins mark finish with 5x2 mins sprints @ 10k pace with 30secs recovery, then finish walking at 5% to get to 4 miles.
After the walk did the second half of Cathe STS Chest, Shoulders & Biceps.

The one thing I am beginning to wonder about is how expensive running higher miles are going to get, by my calculation my shoe that is only less than 3 months have over 200 miles already so I will need to start rotating with another pair soon, so by the time my marathon rolls around in May, I will be on my third pair of shoe. Looks like having a shoe sponsor will be great but I do notice that my form is probably getting better because upon inspecting my shoe today after 200 miles there is no wear at the bottom, normally I have a wear at the outer edge of both shoe by the second week.

Started Cathe STS this week and I have to say my muscles are loving the return to weigh lifting, the biggest surprise though was how much DOMS I got from the leg workout, I discovered muscles I never knew I had.

Dirty Dog 10k

2011-02-05T17:22:00.000-05:00

The saying is "What doesn 't kill you, will make you stronger", well I better start getting stronger. This was a hard race, I know being on the trail it was going to be hard but the ice and excess snow even made it harder but on the good side the weather even thou it was only about 26 degrees was very pleasant since there was no wind.

The race took place on the grounds of the Mosquito State Park, I wasn't even sure we would have found our way around if not for the great making with ribbons and turn signs.

This race had it all, ice, tree log jumping, water crossing, 3-5 inches of snow in some spots, uphill and downhill. The section where the snowmobiles could get through were either great to run on or icy, the run through the woods was all deep snow, forget running the tangent, either break a new path or follow in somebody else foot print, each one had it's own problem. Breaking your own path means you have a 50/50 chance of landing on solid ground, you could be stepping on a hole, ice, twig or ... and following in some else's path means the foot print was frozen and you run the risk of twisting an ankle, oh well.

The snow was so thick on the miles (3.5 - 4) along Route 46 that is was just so easy to walk it since it was a lot of wasted energy trying to run it, now I understood why they said we will be disqualified if we run on the pavement because it was so tempting, this was the harder phase my quads were screaming.

I decided not to carry my own water knowing there was water at about mile 4, and I also ran without music. The trail was really very well marked and even though I have never ran in this area I didn't have any problem at all and I ran mostly by myself.

The goal for the race was really to get trail time and finish in about an hour ten, even though miles 4 was hard I was glad I was able to rally back and not completely die off.

Great race, not sure I will do it again because it is a long drive for a 10k, but I am glad I did it, since it shows me that I am a lot stronger than I think.

Got back home just in time for the next snow storm to start.

Official Finish Time 1:19:53 course was long but no trail run is ever perfect.
Placed 35/49

Motion Traxx Free Powerbar Music Mix

2011-02-01T20:42:00.000-05:00

Please support Motion Traxx by downloading this free music mix made for Powerbar, I absolutely love Motion Traxx, love that I can pick a song with the right heart rate setting and don't have to waste time in front of the computer mixing my own. Help keep it free, all you need to do is enter your email and download, don't forget to let me know what you think. http://www.motiontraxx.com/powerbar/ Please help spread the word about the free download.

By the way I do like the Powerbar website, love using their nutritional and training tools and also reading about what the sponsored elite are up to.

Today's Workout

6 miles run using Motion Traxx Run Control and Power Pump (really for lifting but I love running to it)

24 BW Sqauts
12 lunges each leg
24 jump squats with 10# dumbbell
24 jumping lunges

5 Rounds of Sun Salutation A, last day for this will be switching to B