Weather has been unbelievable for December in Ohio, warm and occasionally sunny, above 60 degrees is unbelievable, by now we should be knee deep in snow and temps in the twenties.

Saturday, decided to head to Pine Lane with Shelby to run trail, this is another great challenging hilly trail, this trail is almost impossible to run sometimes in the winter, once the sheet of ice forms you are sliding down with no way to get back up. I actually remember last year or was it 2 years now, we couldn't even walk in the parking lot due to the sheet of ice so we know the trail was going to be impossible so switch location to Boston run.

You do encounter just about everything on this trail, flat section, uphill, downhill, creek crossing, road, ... you name it, it probably has it and also my favorite tic-tac-toe section with the Pine tree roots, the smell is heavenly at the right time. An out and back to Boston Store is 8 miles, assuming you don't get lost, this is a blue blaze trail but that doesn't mean much, we did better this time and didn't get lost or go  round in circle.

After a quick shower and getting Son#2 up and ready, we headed off to my company employee kid's Christmas party, we have been volunteering at this for a while now even those the boys no longer qualify, I think cut off is 14 and the Son #2 is 20, always a fun event and a chance to see some of the employee's wives and meet their family.

Then a quick trip to the grocery store before heading to a surprise retirement party for a friend, all in all a great Saturday.






Sunday, is another beautiful day and after church and prepping meal for the week, met with Black Girls Run for an impromptu run since the temps where in the 60s. We met up at Rite-Aid , then ran 1 mile to the Bedford High School Trail, to get in some miles around the track then 1 mile back, the 1 mile WU and CD, I try to take it easy and socialize with any new runner or someone I haven't seen in a while but I take the rack serious and normally do my own thing.

Warmup



Today did 4x400m with 1 min recovery walking



then got in 3 quick 0.1mile With 1 min recovery (should have drop this to 30secs) before we had to leave



Then 1 mile back but forgot to reset the Garmin, was mainly walking talking to a newbie.

Had a great time, pace felt good, it will be nice if I can do my speed workout on the track, need to look into that.

All in all a great weekend.

Yesterday was a nice 7.26 miles trail run with Shelby at Hudson Park, this is a 1.8 mile loop that we did 4 times, there was a group of hikers on the trail that started just a little bit after us and it was interesting seeing them 3x since we were changing direction. This is a great place to run and it quite challenging with the hills, but requires no think since you are just looping around, with you passing your car every time also no need to carry water and there is a bathroom available although now close for the season but there are porta potty. Was surprise we did this as fast as we did for a 10:23 average pace due to all those hills but my legs did feel good.

Today, was the graduation run for Black Girls Run, Walk Before you Run program, goal was to get the ladies running the 5k with minimal walking except for the walking group. Experienced runners were buddy up with 1st timer and I had two ladies to hang out with, this was such an incredible experience since my 1st 5k was 8 years ago it was great experiencing a 5k through the eyes of a runner, the anxiety, doubt, apprehension , can I or can't I but just like anything in life, one step at a time.

The Reindeer 5k was a great beginner's course in Lakewood, fast and flat also out and back, which means by the time we got to mile 1 the front runners doing a 17mins+ 5k were coming towards us, miles 1 and 2 were just about across from each other, we were going about a 13+min/mile.

My runners were suppose to be about the same pace but one seem stronger so wanted each to tun their own pace, so went back and forth between the 2 which was great since I got a chance to sprint and workout some of the caffeinated energy I was harboring. They both did great shattering their time goal and finishing with a sprint, to do a 5k and not huff and puff was heavenly, this is the way to do it :) I will like to return to this course to really run a 5k since it is nice and flat and scenic, no crowd support but not really needed.

With all the back and forth I did about 4.5 miles, I also went back to bring in the last walker, just because I had so much energy, it was a great time a nd I was very proud of all the ladies, 100+ ladies started and about 40+ did the race, not that we had so many dropouts, with this being Sunday and a 9am people had to go to church the only reason am able to make it is this is Communion Sunday and we go to the evening service for communion.

Have a great week

So good to be back on the trails after road running all this months, the color change did not diassapoint.

Still not doing a good job of getting to bed on time so last week's training not on schedule.

 Thursday: Early morning chat with my sister, meant not much time to workout, will not trade the time with her for the world so adjusted the schedule instead of a 8 miles tempo run, did part of Runerval 2.0 Treadmill tempo with Coach Troy, more challenging than what I will have done on my own.

Friday: After a restless night and a early wake up from work, had just enough time to do Cathe Low Impact Hiit 2

Saturday: Before taking my son to the Dentist, felt the need to revisit Runerval 2.0 for a complete redo, so that was what I did, got in 4.5 miles then after the Dentist did Cathe Lift it Hiit Upper Body Circuit before heading out for Christmas returns.

Today: Met up with 4 other TORN ladies for a trail run, the intention was to do 2 of Bill Bad A$$ loop but there was so much snow on the trails that I didn't think I was getting a decent run, love the snowy trail run but building leg strength but one loop was enough for that, so 2 of the ladies and myself decided to do a quick 3 miles on the road, that was a great decision

Legs felt really weird switching from the snowy trail to the road, took a while to get them responding but we kept a very good pace which I like despite how tired the legs were and the calves wow hurts. Weather was perfect and all the gear worked, including my new Lucy Winter Warrior Skirt tight, the ankles may be sore tomorrow.

Run #1


Run #2

Run with Scott Jurek

What a great guy, he when back and forth talking with just about everyone and bringing in the last runners.Ran with Shelby and did the 5 miles as a progressive run then went out for 4 more miles on the Buckeye trail going from Station Bridge trail head to Deer Lick Cave

Good Intentions....

Really amazed how long it has been since I last blogged, even thou I have kept up with my fitness and have ran lots of races out of time, life just got in the way and blogging was the last thing on my mine between worn and the passing of mother, but life does go on.

New month, new beginning

On the racing front, I did get into the Chicago Marathon 2014 so that is the major race for the year since it wasn't cheap and since I also got into Paris 2015  and have to put down the registration fee for that also, keeping fingers cross for London 2015 will be great to do a 2 week European tour with the races as bookends.

Still slowly working on building back my endurance after not running after the Operation Jack Marathon on Dec 26, 2013, my mother passed away unexpectedly on New Year's day just hours after talking to her, so between trying ti plan the funeral, dealing with the grieve and the trip back home, running just took a back seat, but I miss it, since it is my time. I went back to what I love doing most, trail running, been trying to get to the trails at least 2x per week with strength workout, yoga, Pilates filling up the rest.

To start off the month, I did Physique 57, oh do I have a love hate relationship with this workout, nothings humble you like your muscle quivering when all you are using is a 3# weigh or the seat muscle screaming, but this is great complement to running I believe since it works all those small muscles traditional strength training can't get to.

Game plan for May is to start Chicago Marathon training using Runner's World Smart Coach + Matt Fitzgerald Brain Training for Runners, used BTFR in the past to get my curerent Marathon PR and will like to go for a new PR this year since 2013 was a maniac year.

For strength training will be using Beachbody Chalean ( a modified program designed by a friend to better work my body and reduce the over use of my shoulder muscle, Pilates and yoga will be mixed in, found that at almost 50 flexibility helps.

Nutrition wise that is still a struggle but I am making better food choices and believe that it a great starting.

Hoping this is a start of a great month and the rest of the year.

Beleive and Achieve Group Training Run #2

Nice turn out for the second group run for the Believe and Achieve Race coming up September 16th, with all proceed benefiting Girls with Sole, I am sponsoring the race on behalf of CLIF bar so had been had both training runs to support and encourage runners. The course was marked by the race director this time around to make sure we had 3.1 miles since the first time around we only got 2.86 and we all agreed we would rather be long that short, new course came to 3.2 which we are all happy with.

The Penitentiary Glen is a beautiful location with the terrain changing from roots, to gravel, to grass and also water crossing couple of nice up and downhills

Hills and Trail

It has been a great week of running, getting in maintenance run on Monday, Wednesday and Friday, speed work on Tuesday and Tempo on Thursday, Saturday I decided to join Lee for 2 hours of 1/4mile hill repeats and it felt great this was the first time I was able to do the repeats for the whole allocated time and didn't walk it. Felt great after the run, got my reward IPA beer.
Woke up Sunday with minimal tightness in the legs but decided to join in on one loop of the Moebius training run, felt great and had a great run. Working on recovery and hopefully can maintain the mileage since the 50k is fast approaching.

First Weekend in June, jam packed

Saturday When trail running with a group of wonderful women that got outside their comfort zone and tried trail running for the first time, it was such a joy experience the trails through their eyes. They were all so use to running with music that I recommended they one without it in the woods since there was so much to hear between the different kinds of birds and the flow of the Chagrin River, what a joy. Black Girl Run Cleveland Group.

Before the run

After the Run, as you can see they are still smiling

After getting 4 miles in with them , drove down to the other side of the South Chagrin Reservation and got in 5 more miles before going home showering and heading out to help out at the Twinsburg Duathlon Expo worked the bike swap, sold 3 bikes before having to leave shower and change and head out to a graduation party was up till 1am

Next day, got up at 5:30am to get to the Duathlon site, first duty was helping with trasition and then I worked the finish line, really had a great time, we decided to have the tape up for many people as possible to break so as to have a great photo finish.

Got back home around 11am and was extremely tired so took a very long nap, felt great.

First 100K - Outrun 24

Initially this race wasn't on my radar, but as the time drew closer I realized it may be possible for me to do it with not much agument from my family, why, husband was going to be out of the country and my son was away on a band trip to Virginia, so I was all by myself so no reason not to go play with my running family. The only problem then was that I had made a commitment to volunteer at my racing group race April RAINN which is a 4.5 mile trail race. The race director was nice enough to indicate that since it was a 24hours race it was up to me to get there when I wanted, I indicated that I was only going for a couple of miles so if he needed help I'll be glad to help out at the aid station.

I had everything I needed parked and ready to go the Friday night, since I know I was going to be getting to the first race site early to setup and there was no reason to come back home. I also parked all my nutrition and extra shoes and socks. With all the packing needed since I went to Bikram yoga class first, I went to bed much later than expected.

The day started early, up by 6:00am to start the day and was out the door by 6:30am to get to the Ledges by 7am to setup for the race, race started promply at 8am and it was over by 10:30am and I made my way to Kirkland to start the Outrun 24 race, was schedule to volunteer between 1 and 5pm so wanted to get my run in before voluteering but when I got there was extremely tired so even before the race started I took a 30mins power nap in my car. I guess I forget to mention that it was very cold, even had some snow flurries but luckily the rain help off.

I eventually start the race around 11:24am and decided to break the run down into 6miles since we are running on a 1 mile loop, this is to prevent constantly stopping at the aid station and hanging out with friends around the fire pit. I had my handheld with Perpetum in it and the intention is to completely consume the liquid by the end of each 6miles. I never added 6+6+6 just counting 1,2,... then stop by the time I check I was at 18 miles, even though my volunteer shift started at 1pm the ladies working didn't feel like leaving yet so I had kept on running. I really wasn't sure how many miles I was going  to run, I was just running as long as I felt good, last week was my highest mileage in a long time.

Some friends were around about 3pm so they took turns pacing me, Sheila comment that she couldn't keep up with me even thou I was tired and I knew I needed to adjust the pace I had her lead the pace on the 2nd loop and use that to reset my pace, I got in one loop with Kevin and 2 with Eddy.
After mile 18, I had switch to a 3miles stop/recover I think just to save my sanity, 3 miles was 40mins+, 6 miles was 1hour+ and Debra also joined me about this time, there were lots of great ultrarunnes and trail runners running and also stopping by to cheer.

I stooped about mile 28 to place a call to my husband since he had called twice, then decided after mile 40 to take a nap since I was getting very tired, set the phone alarm for 1130pm and took a 30mins nap, when the alarm went off walked over to Debra cars and we sat in there for a while wondering if we wanted to keep running or stop. We decided to walk over to the lounge and get warm while we made a decision but once I got in I ran into Tap who asked how many miles and I said 40, she asked so when am I leaving to get the last 10, I told I wasn't sure, she went on about how 50 mile will be great so after reacessing and realizing that there was nothing really hurting I went back out for 10 more.



At the end of 50miles, I said I was done and Zach the RD took a picture of me and Debra at the finish line, Debra had to leave around 3pm to get back as promised, so after hanging around abit she took off. I stay around the fire place with runner's, volunteer and crew talking but I wasn't sleepy, so the question came back up when are you goign back out, I wasn't planning on it, why, no reason just did my first 50miler, so you do have over 3 hours to go and 100k sounds pretty good. I didn't answer. I went inward access my body does anything hurt, not a thing and I wasn't sleepy actually I was a bundle of energy with all the caffeine and sugar but I needed a pacer, before I could even voice the word need a pacer Michael K was on his feet ready to go.

Even thou the race ends at 7am on Sunday, I really only have till about 5:45 - 6am so as to be able to pickup my son on time, so the strategy just keep running with minimal stop for refueling if needed. Mike kept me at a very good pace and we opnly had to stop once for me to refuel and him use the bathroom. With only 2 miles to go got the text from my son that they were 10mins from the school and I was 30mins away and still had 2 miles to go, factoring 20-30 mins to unload the buses and get their stuff, I had about 20 mins to do 2 lap and boy did we hustle, the last mile was my fastest at 10:45 pace and that included walking my little mountain like I have been doing from the very start.

Thank God when I got to the school, my son wasn't the last to be picked up still 2 kids left there is always a teacher with them till they are all picked up, I actually could have gotten there faster but there was frost on my front window and also ran into a night work detour.

Results can be found here
62 miles
Age group 3/9
Gender 6/29
Overall 19/65

On My Own Two Feet Half Marathon

I really had no expectation for this race, decided to do it to support a friend (Race Director) and her cause, so there was no taper and I spend the day before up until 9pm weeding and spreading/moving around 60+ bags of mulch with many more to go.

This was a 9am race start, thank God for that, got out of bed at 7 and was ready to leave the house by 7:45 with my fresh brew cup of coffee, love my Keurig coffee maker. Even thou I am less than 40mins from Kent, I hardly ever go there and every time I go there always get lost due to the constant road closure, well today was no different, but finally made it there. Wow is it cold, I knew it was going to be cold but based on how beautiful Friday was, this was a significant drop. Initially I had on my craft top but immediately added on the arm warmer underneath and my running vest, much better.

Went around saying hello to some friends I haven't seen in a while due to change in running group and also some ultra runners that normally don't do races like this but came out to support one of their own, which is what I love about the running community.

The race started promptly at 9am, 5k out and back on the bike path, actually I forgot I was in a race and basically chatted with everyone along the way catching up with their running plans and it was a great pleasure to run with Kim (Ultra Trail Goddess) don't get to see her much but it is always that one thing that gets the competitive juice going, felt fine no aches or pain and no worse for wear with all the gardening so decided to see what I can do, and decided to set  a goal of about 2 hours.

I knew part of the course was trail (Towner's Woods)  but had elected to wear my road shoe, not crazy about wearing my trail shoe on the bike path but feel I can handle road shoe on the trail. The  road shoe on the trail wasn't a bad idea except for the constant drizzle which made the down hill interesting but I was able to stay up right and have fun. I had a blast at this race but from all my pictures probably won't believe that I think my face was frozen in place. From the 5k after I stopped chatting, I basically ran by myself and I have also elected not to take my music but then also forgot my headphones. The course is 4.5 miles trail and 8.6 miles Bike/hike path

I am learning to run  my own race, it is so easy to catch up to a runner and then want to match pace with them assuming they are a strong runner since they have been ahead all this time but the point is they may be slowing down and I also do not know their racing strategy, I acknowledge them and pass on their left and move.

I carried my handheld which I was grateful for, there was enough water station but I was somewhat dehydrated and needed to keep drinking, I have been using Endurox R4 lately and seem to like it. After coming out of the woods, kind of realize 2 hours was going to be a stretch since the footing on the way back going to be slippery and the course was slightly hilly that expected so I adjust to 2:10.

Coming out of the woods heading to the finish, I thought 2:10 may not be doable but decided to reach for it anyway, so drop the hammer down and push the pace, I could see the time clock 2:10:35 but also had a UPS truck going by so had to slow a bit for the truck to pass.

Official Result 2:10:59 47/84


Very well organize, love the course actually if the weather had been better I would have gone for the full and paid the difference but once I stopped I was extremely cold and had to get in the car right away for extra layers. Got home took a nice long shower, got something to eat then went to a 2:30pm Yin Yoga class.

On MY Own Two Feet

Weekend Fun

Great time this weekend running since my husband is out of the country and the 16 year old kid had ACT testing, I dropped him off before 8am with a kiss and Good luck then headed over to the Towpath off of Rockside road to meet up the Black Girl Run (BGR) Saturday group for 10 miles on the towpath, this is my first time running this side of town and I really enjoyed it, really ran by myself, this is a funny group they tend to all run with music so always hard to link up with anyone, I mean they have their earbuds in from the very start. I had a great run, went out slow for the first 5 miles then outing on itrain outdoor challenge myself for the last 5, I felt great, hydration and nutrition was perfect.



Sunday decided to join the early Fleet Feet Trail running group, not sure why I wanted to go at 7 but felt great, did 4+ miles before coming back to get the rest of the group and for some reason they decided to move fast since they did half trail half towpath I was beat but it really felt great.



Got back to the packing lot and joined Crooked River Trail group to maintain the trail even though I had a bar, an hour into the cleanup I know I had enough and called it a day, got back home and took a long nap, cook for the week and did laundry. Such a perfect all that was missing was gardening.

Picture by Matt Brady

Fool's 25k Trail Run

I did the 50k last year and wasn't really crazy about it probably because of the cold, mud and everyone in my little group was only doing the 25k, so I ran the second loop by myself. I made the decision to do the 25k for 2 reasons 1) this is a very challenging course and I really wanted to go for time, see if I can run it fast 2) it was Palm Sunday and I wanted to spend time with the family.

Last year for the first loop, I did 3:13:58 with the second loop at 4:11:32, I set a time goal of under 3 hours, most of the loop is actually runnable but there are so many hills and it is either your legs hold up or they don't. Oh what can I say about Salt Run trail, it is the last 3.5+ miles, hilly and extremely challenging, complete mental toughness.

Had to change things around the night before after I found out the temperature was only going to be 38 degrees, but I still decided to represent Grunt Girl so had my long sleeve GG top, with arm warmers underneath my Nordic Track long bra top (really love this things) and my Nike dri-fit tights. I love wearing colorful outfit but after putting this together realize I was in all black so added on my blue Brooks Run Happy Beanie. I had Hammer Perpetuem in my nathan handheld with 1 chocolate gu tucked in the pouch.

Woke up at 5:30am and had the coffee on, got ready to go down early since I still had to pickup my race bib, the weather was cold but I felt comfortable I was tempted to put on another layer but decided against it since I know I was going to heat up fast. I picked up my packet and was disappointed in getting a white Asics long sleeve tee, nothing against the company was just disappointed it was white, last year we got a beautiful magenta color north face short sleeve tee still one of my favorite.

 Picture by Julie

Took my stuff back to the car and closed my eyes for a while, still had 1 hour before race start. I headed back out with 15mins to the race after sucking on 1 chocolate gu (breakfast was Honey stinger waffle with peanut butter) and ran into lots of trail buddies, it is always good to see everyone, then the race director made his announcement, we sang the national anthem then we were off.

We start off on the yellow loop and every thing felt fine, I got pass or pass running friends we chatted then go our separate ways, towards the end of mile 2 I got passes by Roy, I know Roy is fast but he is doing the 50k so I decided to run and chat with him seeing if I can last at least a mile, let's just say I was going for broke, I did pretty well but there was no way I was able to keep up once we got to the ledges, so I let Roy go and dropped the pace a bit, crazy running my 5k pace during a 25k trail race.

Felt great getting to the first aid station since I still had fuel in my handheld decided not to stop and continued on, took a Gu since I can of realized I was bonking before starting Boston Run, a lot of people like this trail but I always feel claustrophobic, Glenn was out as the course marshal so you don't take the short cut, I really want to get out of here, thank God finally out, stop at the aid station to refill my handheld and grab an hammer gel packet and kept on moving. I know Salt Run is going to be tough so need to bank as many minutes as possible.

Didn't stop at the next aid station, thanked the volunteers and just kept on moving, Salt Run is just around the corner, after climbing a nasty steep hill, the teaser you can see the finish but Salt run awaits. With almost 4 miles to do at Salt Run the deal is to come off the hills and to start back running unfortunately it is a continuous set of hills and you start seeing people walking and you want to join them but you really have to keep running. I had to keep moving, legs really felt good but really getting tired of climbing, finally pass the guy I have been chasing so really want to stop and walk but only 20 mins left and can't remember the exact distance I know there is at least 2 more hills before the picnic table, almost there.

Picture by Greg Murray


Finally out of Salt Run need to run across the field, saw Debra and her kids waiting for me, so happy to be and Yes under 3 mins.

With Debra picture by Blondell

With Blondell

Run For Sherry

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.

Dirty Love 10k Training Run - Trail

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

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.

d

Giving Thanks

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