Wrapping up 2014, Surging to 2015

This has been a challenging year, starting with the death of my mother on New Years Day, that pretty much stop me in my tracks since it was so sudden and unexpected. I fought hard to overcome the depression that was slowly engulfing me and pulled my self back together after the funeral.

Not many races in 2014 since my fitness was basically none existence, so I spent most of the year trying to get back to where I was in 2013, racing highlight was running the Chicago Marathon and I have to say I was very happy with my pacing and finish time, this really gave me a boast knowing that I was coming back.

Running with Patty and Shelby has been a blessing since it has kept me consistence, and more outdoor.

Main goal for 2015 is to stay healthy while challenging myself and getting outside my comfort zone by trying new things. Races planned so far

Little Rock Marathon
Paris Marathon
Cincinnati Flying Pig 4 ways (5k 10k and Marathon)
Detroit Marathon

I will like to add in some shorter races so as to coming to use them to build speed and also to keep going towards that goal of a 25mins 5k.

Strength workout is important to me so planning on using Cathe and Kelly Coffer Meyer for that and to keep up with the yoga.

Weight is still an issue, still about 10# above my racing weight so that is something that needs to be worked on also.

Cycle more and get back in the pool conquer the deep end.

I know 2015 is going to be a great year :)

Picture below are from Christmas in New Orleans, had a great time

JCC Turket Trot 5k - Boca Raton FL

This was one of my most interesting 5k, only got in 4 hrs of sleep after hanging with the family through the wee hours of the morning, got introduced to some awesome alcoholic ginger beer and found no coffee in the morning and none on the way since we were only 10mins from the start line.

Original plan was to run to the start as my warmup but all that went out the door due to the conditions above, but on a good note 4 of my family members got up and ran with me including my sister in law doing her first ever race.

According to the Floridians it was very cold, which translate to the sun was out and it was windy, less than 2000 people but this was a 7:30am start so not  surprise since this was quite early for a turkey trot.

My goal was 25mins, this was a stretch under normal conditions, and those described about made it more interesting, I decided to run as hard as possible by feel and see what happens, didn't accomplish my goal of 25mins but ended up at 26:00:05 which I am quite happy with since this is 1:34 faster than the last one in June. Plan/goal is to continue to work on speed while marathon training.

My in-laws also sleep deprived were nice enough to wake up and come out to cheer

Had a great time with the family and eating the thanksgiving fest after running a fast 5k makes for great times.

We spend most of the weekend walking around South Beach so only came back from Florida 1.5 pounds heavier, now to get back on the program.

What's next

Time to start looking at 2015 race season, only race registered for right now is the Paris Marathon on April 12, 2015, to far away not to have a couple of races before that if I am to maintain my fitness through the cold winter months.

Current plan is to train and race a Turkey Trot 5k, found a competitive one in Boca Raton, Florida where we will be for Thanksgiving.

What's the goal and plan?

Current 5K PR 24:57 in 2012
Last year 2103 fastest 5k was 26:20 hilly and Sunday after a HM
This year 2014  fastest /only 5k 27:34, up till 1am partying

Am sure you see the trend the downward trend, I have really never trained just added a quick speed work during marathon training to do them, since there is no marathon in the horizon going to use the Brain Training for runners 5k program as a template, I say template because I am not following the program 100%.

To get the speed work in since they will mostly be on the treadmill, I will be using Coach Troy's Runerval 7.0, just need him for the push, I will hopefully get a run in with Shelby on Tuesdays and Thursdays, Tuesdays will be easy just to run on tired legs but Thursday even thou the legs will be tired form the speed work the goal will be to do a progressive speed work or hill repeats.

To stay all rounded, yoga and strength training will remain in the program. For strength the plan will be to use Kettlebell Kickboxing Body Series (KBBS), with some Cathe and Drop to Sizes thrown in. For Yoga it will be mainly Ultimate Yogi but we will have Baptiste, Yoga Warrior 365 and some youtube Yin Yoga thrown in.

Not really a fan of 5ks, harder on my body but I need to get the speed back, to make sure am putting my best foot forward I am also working on dropping weight to get back to my racing weight which is about 150# currently at 163#, so started back logging at myfitnesspal to hold myself accountable to what I eat since I do workout hard but I eat a whole lot more, healthy or not. If all work out well, should be at least 5 pounds lighter, I guess in time to eat it back doing thanksgiving.

To clearly state the goal

Race a thanksgiving 5k in under 25mins and drop weight to about 155# by then.

New Year, New Beginning

2012 was a great year, accomplished many goals including becoming a marathon maniac and pushed the body a little bit harder. The goal for 2013 is simple challenge the body push it to look like the body of and athlete and not be afraid to look foolish while trying something new. Life is short ENJOY it.

Still on vacation in Myrtle Beach, almost back to reality but really love running on the beach.

Have a great year everyone.


Today:
X-Factor ST Week 2 :)

Plan for Houston Marathon

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.

Recap since Akron

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.

Finally Here

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

Trying with Newton again

Have had the Newton now for over a year and I think may be worn it 5x, I just seem inpatient to have to slowly break it in and of cause when I wore it and run I was going more miles than required which means I have unnecessary pain and soreness, so I decided to bring them out again and use them anytime I have less than 5 miles to run so as to slowly make the adjustment to them.

Today's run was great, of cause woke up late and was running late for church so instead of running 5 miles decided on 5k and challenge myself to see if I can make all miles less than 10 mins mile.

mile 1 8:56
mile 2 9:14
mile 3 9:11

Part of my goal this year is to challenge myself more, it is okay to fail, I just need to dust myself of and try again.

"Making mistakes simply means you are learning faster" Agor, Weston H

ch

35 mins on the stepper + 10 mins on the Spin Bke + Barry's Bootcamp Upper Body skipped the warmup.

Not having a running goal is hard but I am working on strengthing my core and legs. I am thinking of signing up for Akron before the price goes up, never done the full but have basically ran the whole course in the last 2 years and it is a hard course but I should be fine since it has a 6 hours cutoff and I should have my base back by then.

Other races I am thinking even if I don't race them is Hermes 10 miler, Yates 5 k and the Concord HM ( I think the name changed this year)

Instead of the couch to 5k program, I think I am going to go back to the Personal Running Trainer 4 weeks to 1 mile program that I used last year since I really like it and it worked in helping get my base back.

Happy New Year

Happy New Year Everyone

I am alive but still no running, at least not for another 4 weeks, the hip is getting better but the heel is definitely being stubborn, currently in a boot, and doing a combination of ultrasound, graston and electrical current. Added the electrical current on 12/31 and there seems to be a response finally. I do not have any racing plan right now for 2010 just because I hate to put unnecessary pressure on myself by having to start training earlier than my body wants, the goal is to be 100%, or at least close to it before starting back up.

Cross training has been going great at least I have been able to maintain my weight and fitness level during a very heavy eating season, and also discovered that you can push and get your heart rate very high on an elliptical and holding the handle doesn't give you a chance to push as hard so lock the handle in place and swing your hand like you are running and boy does it feel good.

At least for the month of January going back to Barry's Bootcamp Fat Blaster Series, alternating the Upper and Lower Body dvd with using the stepper, elliptical and spin bike.

Spent most of teh holiday over at Mytle Beach, South Carolina, view from my resort room window :)

View from my house window today :(

It has literally been snowing since Friday with occasional 2 to 3 hours break

Today was a very busy day, getting my baby (oldest child) ready for his summer program at OSU, considering the fact that he has only been away from home no longer than 1 week this is going to be hard for both of us. In a typical teenage fashion, he gave me a list of what he needs today and so we spent all day running around to pickup just about everything, at least now we are all ready for the fall.

For father's day, I signed my husband up for a 5k race, Run and Crawl in Ohio City, he has been running 3 days a week for the last 2 months, so it was about time for him to challenge himself. He did great, finish in about 27mins and is probably done with racing for now, was hoping this may inspire him to start running more often but no such luck.

I have made the decision not to do any fall marathon just don't think my body is ready for it yet, the 2 weeks off has been great but it felt really wired not running. So for the fall I will be doing another fall Half Marathon using the same program I used before Matt Fitzgerald Brain Training for Runner still going to stick with level 1, it was the perfect mileage for my injured body without aggravating anything.

The fall HM I picked for now is the Spirit of Pittsburgh on November 1 and I will do shorter races as the program calls for or as I want. Right now I know am running the shortest leg of the Akron Marathon relay and also the Race for the cure 5K. For strength training, am going to stick with Chalean Extreme since they are somewhat short (35mins) and if I start getting frustrated I'll go back to Barry since that really complement my running quite nicely and I love the 12 mins leg routine so I will probably add them on.

Today's workout
Chalean Burn it off + Recharge (do not care for it so will go back to yogamazing.com)

Yesterday's workout was Burn 1 before an incredible long day at work

	Event Name & Course		State	Date	Plc A	Plc G	Plc O	Pace	Final	Prev	Diff
		Cleveland Fall Classic 2007 - Run - Half Marathon	OH	11/18/07	33/35	174/190	441/467	10:46	2:21:13	---	+6:03
		2007 Stomp The Grapes Half Marathon - Half-Marathon	OH	10/19/07	16/20	105/141	237/292	10:41	2:20:10	-1:03	+5:00
		Road Runner Akron Marathon - RUN-HALF-MARATHON	OH	9/29/07	37/65	304/538	773/1132	10:19	2:15:10	-5:00	P.R.
		Buckeye Half Marathon & 5K 2007 - RUN ::: HALF MARATHON	OH	9/9/07	28/33	120/143	341/370	11:00	2:24:13	+9:03	+9:03

Pulled my previous HM data from athlinks, this is a wonderful website that has all your race results and it is so easy to go get the ones they don't have as long as you have a website, so my previous fastest HM is Akron at a pace of 10:19. I have been training using Matt Fitzgerald's Brain Training for Runners Book to be able to run this HM at a 9:02 pace (1:58:34). I plug in my most recent 10K and 10 miler result into the Mcmillian calculator based on 10K race of 8:33 pace, I can run the HM pace as written by Fitzgerald, based on the 10 miler pace of 9:34, I can run the HM at a pace of 9:42 (2:07:06)

I felt the training went well but I think for this race, just like I found out when I did the last 10K race it is not that I can't run the pace it that I have to mentally focus to run it and start out slow on pace and in control.

So goal

A: 9:02 pace (1:58:34)
B: 9:42 pace (2:07:06)
C:10:19 pace (2:15:09)

I will be using the Training Partner on my Garmin, it really help keep me on pace either to slow down or go faster. The race director has been great emailing us update as things are happening since this is the first year for the race.

This has really been a different training year, I can actually say I trained instead of just running and it really was fun because I get to see what my body is capable of doing at the age of 41 considering the fact that I have never been athletic or participate in sport growing up. So regardless of what happen tomorrow, I know I can do the pace but it may not be my day but I plan on giving it my best shot and finishing.

Woke up feeling great no aches or pain so off to the basement to tackle today's scheduled workout. Thursday I consider the hard day, it is the only dat that I dread(well that is a strong word) but love the feeling of accomplishment when done. Today 2 mile Tempo run at 10K pace

Dynamic Flexibility

1 mile warmup @ 4-5.3mph
2miles @ 7.0mph
1 mile cooldown @ 4-5.4mph
4.0miles 41 mins 10:15pace

Barry's Bootcamp Lower Body-24 mins skipped the warmup

Denise Austin Daily Dozen Lower Body-12mins

Denise Austin Daily Dozen Yoga Stretch-12 mins

This is an awesome combination working the legs after they were already severely fatigue was great, Barry's LB workout is just such a perfect leg workout and Denise's workout catches the rest.


Last run before the race on Friday, weather wise it's suppose to be cool and nice. I am going to try using the visual partner on the Garmin this time instead of a rabbit. Based on my training plan, 10K pace is 8:36 (A), putting last week's 10mile pace in McMillan Running Calculator my 10K pace is 9:11(C) so will shoot for 9:00 (B) pace on the Garmin

Training Plan/Goal

I have been reading Matt Fitzgerald Brain Training for Runners and really like it, so I am going to try the level 1 Half Marathon training program, I really do not have any race in mind but I need something formal to follow just so I am not just doing hard workout which looking at my log that is all I have been doing and that will be setting my self up for injury again.

So what I did is look at my best time for 5K, 1oK, HM and Marathon and then decide on where I want to be within reason. Below are my current best times

5K 29:56
10K 1:06:12 Trail, got lost twice
HM 2:15:10 2 weeks after another hilly HM
Marathon 4:55:06 Walked most of 2nd half due to current injury

Goal:
5K 25:46
10K 53:29
HM 1:58:34
Marathon 4:04:50

So I am going from a target pace level of 49-50 to 43, anything lower I believe will not be challenging with those target goal my running paces are

Recovery 12.12 - 10.52
Base 10.51 - 9.54
Marathon 9.20
HM 9.02
10K 8.36
5K 8.17
3K 8.03
1 mile 7.38

Am going to start the training on 2/9 with Saturday for the long runs and not Sunday, I will add in races to be at the miles needed for the long run or below.

January

Today was a 1.6 mile run/walk using the run a mile mp3 from Personal Running Trainer + my own sun salutation A & B yoga sequence, my leg is not really 100% and I need to build back up slowly so the goal for January is simple.

I will be using the run a mile week 1 program for the entire month, basically running at 7mph and walking at 4mph and slowly getting it to 5mph, this serve 2 purpose, am building base back up slowly and also working on getting use to a faster pace slowly. Also this hopefully will prevents me from signing up for any race soon since I am not properly trained except maybe a 5k.
The racing plan for this year is really uncertain, I need to be 100% before I do another marathon so Pittsburgh is out for this year, I just can't properly train for it.

January's Goal

Use the 1 mile (20 mins) running program at least 3x a week
Do Barry Bootcamp 2, 4 weeks rotation
Barbell 500 1x a week
Yoga practice 2x a week
Eliminate white flour (at least try)

October Goals

The goal for October is really simple since my body is still not 100% so we are going for quality not quantity.

3 runs a week-

Tempo (Treadmill) - 2 miles @6mph, only change after I can stay at 2 miles for 2 sessions.
Speed (Treadmill/Outdoor) - 3 miles Using Cardio Coach or Itrain
Long Run (Outdoor) - 5 miles goal is to get to 50 mins or lower. (Currently 52:23)

3 Strength Training using the Body Sculpting Bible for Women Workout + 100 Kettlebell swing

2-3 Cross Training on the stepper or Spinning bike per week

3-4 Yoga or Pilates per week

9 Weeks from Today

With a reminder from Dave Whitley RKC Thanksgiving is 9 weeks from today which means

Along with turkey, dressing and mashed potatoes
it is traditionally the
beginning of a a seven week period of overeating
and skipping workouts.

The official beginning of the time that leaves
most people sliding into the new
year in horrible shape, feeling miserable,  only
to begin the cycle anew on January 1.

His plan is to come up with a Performance and Nutritional goal
for the rest of the year so as to help control the holiday binge
and backsliding.

Performance Goal:

1. Do Body Sculpting Bible for Women Strength program through the end of the year.
2. Run 5 miles in under 50 mins.
   
3. Do 1000 kettlebell swing.
   

Nutritional Goal:

1. Weigh out food.
2. Make lunch for the week on weekend, packed to go.
3. Follow Isabel De Los Rios meal plan for 6 weeks.

Today's workout was Gaiam Cardio Burn (balance ball workout) it was nice since it included a lot of one legged routine + core work.

September Goal

So for September I will be using the Body Sculpting Bible for women by James Villepigue and Hugo Rivera for strength and I will slowly go back to running with supplement from Jump roping, Spinning and Stepper.

Since Yvonne has backed out of the Race for the Cure, am not sure if I am doing it or not, knowing I was going to do it with her means I will keep my pace slow and not really be competing but I am not sure if I will stick with the rule of slow running on my own and I have been off too long to go fast without asking for injury.

Am still putting a team together for the Akron Marathon at work since my Director wants to do it, we are a slow team and I will be running the last leg, still waiting for them to give me their form by Wednesday, so there is still time for someone to back out.

July Goals

Goal:
Strength 15
Flexibility 15
Cross Training 15
Run Minimum of 100 miles (averaging at least 20 miles a week due to injury)

Race:
Buckeye Summer 50K

Get new running shoes

Goals for June:

Will be turning 41 this month :)

Strength 12
Flexibility 12
Cross Training 12
Running Undetermined, will decided after doctor's visit on 6/9

Race: Run 4 Research 10K on 6/7, Yates 5K on 6/8

Also schedule for this month is a gait analysis on 6/9.

Am hoping with school ending on 6/11, I can take part in the trail 101 group that meets on Monday PM so as to get some training in for the 50K