Had an early work meeting today so had to modify my workout, oh hell who am I kidding will have modified anyway, although the modification still kick my butt.

Started things off with Chalean Extreme (CLX) Lean, I think the lean phase is my least favorite, slow, heavy and 12reps just kills. Today's focus was on Back, Shoulders and legs, compound moves with quite a bit of 1-legged combos. This clocks in about 39 mins, one of the longest.

So the modification, schedule calls for 5 mile tempo @ slightly slower than marathon pace (5.9mph) but that sounded boring so decided to hang with coach Troy, since I was short on time, only had 30 mins ended up with Workout A in Runerval 6.0.

Workout A calls for 3x6mins@10k pace @ 1%, 2% & 3% incline with 1 min recovery, of cause by now you know am going to adjust it, what I did 3x6 mins @ Marathon pace @ 2%, 2%, 3%. This was a no frill just get on the treadmill and get it done kind of workout, this was hard. Felt really good when this was over, the last 6mins@3% grade was a struggle, but I did recover quickly to be able to get back to base pace for the cool down.  I think I said this before if I can hang with coach thought the winter I will get my speed and more back.

Made it to work with 2 mins to spare.

Akron Marathon #4

This race just never disappoint, I love everything about it, from the expo to the volunteers and all the beautiful people of Akron that set up aid stations in the front yard.

Met Shelby and Sheila at the Expo on Friday, this was a quite one since I really do not need anything but did buy a Honey Waffle since am out and got my left heel taped by Dr. Leo's office, it felt so much better and no issue during the race.

After work went to wine tasting at The Market place, then pizza and fried chicken it was early to bed, I slept like a log and woke up even before the alarm at 4:20, some butterflies in my stomach since I have really never paced anyone through 26.2 miles but just always did my own thing and let race day determine what happens but looking forward to pacing Shelby.

Perfect racing day, weather and crowd,

 

Lets do this, I love the new course I know people thing it's hilly but then that is the beautiful of Akron, but I love that the second half is in the city and not in the middle of nowhere so we got crowd support when we needed it.

Things didn't go according to plan, Shelby started having knee issue about mile 2, we was a trooper and got to mile 16 but I was concern about doing too much damage so we switch to a run/walk this gives her time to stretch out the ITB and move the pain out of her hip. Most people make the mistake of running harder and faster to get it done but unfortunately by mile 22-23, you may come to a complete stand still with the knee locking up, I really wanted to prevent that I know we can finish if we do a fast run then a slow walk, been there done that. 

For the run walk I love doing a 0.8mile/0.2mile ratio but the trick is to run till 0.6 then walk to 0.8 so that when you get back running you are clicking off a mile so it shows forward progress. We started out with the 4:40 pace group and Pacer Brett was great and with the run/walk we finish at 4:41:53 so we did pretty good. Had a great time with Shelby, I know it wasn't the race she was expecting but getting the bad one out of the way well it can only get better from now on. We both finish feeling great some stiffness but not walking backwards or funny, so on to Detroit.

So this complete the series, I really had  a good time doing all 3 races, love that the courses were different and experience unique.

#runakron #burnrubber

Gotta love Ohio, after the unbelievable 80+ heat wave last week, we are wearing sweater and turning the furnace back on this week. I can barely stay warm.

Wednesday is fast becoming a favorite, today was back to Ultimate Yogi 108: Yin Yoga with Travis Eliot, I guess I can say I am getting more flexible or maybe more I can get into the pose better and focus on breathe a bit more.

Am thinking of signing up for the Akron Rubber Series 8k/HM/M, although not crazy about the $205 price after all discount but then I am thinking I get better value for my money over the Flying Pig which was $196 - 10k/5k/M. Also realized I have done Akron 3x already so this will make #4 which I will be doing regardless of whether I do the series or not since Shelby picked this for her first and I can wait to share the experience with her, back to my point, so I have have to do at least 1 more Akron Marathon to be in the 5 year club.

Why do I want to be in the 5 year club, it is just a runner's think, oh well

Still on a quest for 4:30- Akron Marathon

I had no intention of running the full Marathon in Akron or any marathon this year at least that was what I told my son in January until I found out this was Akron’s 10th year anniversary and I wanted to be part of the fun. The intention this year was to heal my body by only doing short races, but somewhere along the line I realized short races are just as hard as long ones, so picking my poison decided on a combination of both.

Going into race week, I really wasn’t sure what to expect training hasn’t really been the best, but I was healthy, how bad can it be I did get in 1-20miler even if it was on the treadmill. I have come to realize that racing is all mental.

This is Marathon #6, the 3rd time in Akron, the course is very hilly and for the first time not sure why the course was modified to so called “easier” course they really should have left well enough alone. Representing CLIF, so have my CLIF bar gear on, short sleeve CLIF shirt, with a black Capri with white piping and CLIF sock since it was chilly at the start had on my arm warmer covered with the tattoo sleeve.

This race has a 7am start but because we are starting and running around downtown really needed to get out there by 6am before all the road closing starts, it really sucks when you have to park about a mile away. I found my usual parking spot in between the start and finish line in the city parking lot, which is free during the race. Reclined the seat back and dozed a bit regardless of all the energy around me it still was only 5:30am. I had my usual CLIF bars with coffee on the drive down; I love the bars not too heavy and enough calories to get me through the first 12 miles, that is the way I have trained with them either 2 before for 12miles or none before then 1 every 6 miles.

Left the car around 6:20 to check in gear and meet up with fellow runners. The goal is still the same break 4:30 I came close in Houston with 4:31 and that course was relative flat and I was 5 pounds lighter, but none the less that was still the goal.

With Shelby from the Towpath Turtles

Decided to start behind the 4:30 pace group led by Judy, to avoid the initial congestion by the pacer. The start was like an L with people running under 4 hours on the vertical and over on the horizontal, they under 4 hours where completely through the start line before we were allowed to go so once we started running we kept on running because the congestion from the precious group was completely cleared, so it took me almost 8 mins to cross the start line.

I felt fine from the start and the intention was to stick with the 4:30 pace group as much as I can, I noticed that we were running reasonably fast around a 9:55 – 10:10 pace even thou I understand the logic because of the hill there is always that concern of running too hard so early in the race.

By mile 2, I was quite warm so rolled down the arm warmers was so glad I didn’t have long sleeve on, I decided not to carry fluid knowing that Akron does a very good job with the aid station and I started a week before the race drinking Powerade to condition my body to it but since it has only been a week my body does what it does best doesn’t care for it so I had to pee even thou I went twice before the race started. On the second loop back downtown there were lines of POP with no line so I ran in and took care of business hoping this will hold me till the end, I had to speed up to a 9min pace to catch back up with the 4:30 pace group I was still determine not to get drop since I felt fine.

We broke away from the half marathoners around mile 11+ and headed into the valley, really steep downhill don’t remember this either, oh well, now time to start the Towpath session this part is nice and flat but really not my favorite not that much crowd support and I hate those small lime stones they always get into my shoes, which they did but I did ignore it since it was causing any damage. Ended the Towpath section around mile 16 and now we have the hills to look forward to, this is the section with the biggest change so instead of one big hill around mile 17+ to 19+, we now have the pleasure of non stop rolling hills from 17+ to miles 22+. I was determine not to walk the hills regardless of how slow I am running, with everyone walking around me I knew once I start it was going to be an invitation to walk the rest and I really didn’t have that much of a cushion.

When you have a pacer that has a 3:47 marathon PR running a 4:30 pace means going up the hill was a breeze and all we mortals were suffering. We stayed together as a group up the first hill but it soon became apparent that most of my groupies didn’t train for the hills of Akron and by mile 18.5 we were down to 4 from about 9 with the pace leader about 5mins ahead, we could still see her and since she walk through the water stop I know we can catch up but the hills well they kept on coming. By mile 22 it was just me and Larry left and he was beginning to cramp up, I encouraged him to take him more electrolyte at the next aid station and went on my merry way.

At mile 24, I looked at my Garmin and did a quick mental math if I can drop the pace down to under 10mins pace I may just make it under 4:30, boy is this going to hurt, I could still see the pace leader also and I know we were coming to the end of the rolling hills, so how bad do I want it, I was so tempted to give up because everybody was walking around including all the relay runners. All of a sudden I saw the Pace leader stopped at mile 25+, I guess she realized she was going too fast and was going to get to get to the finish ahead of time, she shouted for me to keep the pace and keep going I was so happy knowing I was finally going to get this 4:30monkey off my back.

Split	Time	Distance	Avg Pace
1	11:09.1	1.00	11:09
2	10:23.3	1.00	10:23
3	9:56.3	1.00	9:56
4	9:21.1	1.00	9:21
5	9:21.2	1.00	9:21
6	9:22.3	1.00	9:22
7	10:09.7	1.00	10:10
8	10:04.9	1.00	10:05
9	10:20.2	1.00	10:20
10	10:10.1	1.00	10:10
11	9:42.3	1.00	9:42
12	9:40.6	1.00	9:41
13	10:24.9	1.00	10:25
14	10:17.8	1.00	10:18
15	10:12.3	1.00	10:12
16	10:51.1	1.00	10:51
17	10:43.3	1.00	10:43
18	11:00.2	1.00	11:00
19	11:16.9	1.00	11:17
20	10:06.3	1.00	10:06
21	9:54.6	1.00	9:55
22	10:15.6	1.00	10:16
23	10:40.1	1.00	10:40
24	10:58.4	1.00	10:58
25	9:31.9	1.00	9:32
26	9:49.9	1.00	9:50
27	3:55.7	0.44	9:00

Was disappointed to see that there was no real food at the finish, but there was bagged up stuff to eat and along with Powerade and beer. Now I have to wait for my training partner, she went out with the 4:40 group and I found out from another runner that she wasn't doing great and had stopped briefly in the medical tent.

With my BGR sisters

She finally made it back after another stop to the medical tent, we need to work on nutrition.

Official time 4:29:36
Overall 926/1629
Gender 303/649
Age Group 30/75

Akron Marathon

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

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

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.