Sunday, April 29, 2012

heading to grandma's - week 10

I am so behind in my blogging!  It was another tough training week up here near Lake Wobegon..... I got through it but it weren't pretty.  Here's the compelling recap!

Week 10: April 16-22

Monday
Easy Run As Follows:
Warm up brisk walking 5-10 min a
Easy run of 4 miles@11:15 min pace
C/D w/brisk walk of 5-10 min
workout note: 4.1 miles. 10:30 pace.  Nothing special!

Tuesday
Hill Run As Follows:
Warm up with 1 mile at 11:30 pace
Run Progressive Hills:  (TREADMILL please!)
¼ mile at 3.0, 3.5, 4.0, 4.5, 5.0, 5.5, 5.0, 4.5 with ¼ mile recoveries at 1% in between.  Try to stay between a 11:00-11:30 min pace.
C/D with brisk walk 5-10 min
workout note: I actually like these kind of workouts. So much more interesting than just running for 5 borrrrrrinnnngggg miles.  I was sweating like nobody's business too. A good cleansing run! Overall pace 11:18.

Wednesday
workout note: walked 2.61 miles with Jane. The apple trees are all in bloom and smell fantastic!

Thursday
4 Miles Easy Run
WU w/5-10 mins of brisk walking
Run 4 miles at 11:15 pace.
Cool down with 5-10 min brisk walk.
workout note: skipped this one.  Long work day and I just didn't have it in me.

Friday
workout note: planned rest day.  Drove to St. Cloud with the husband!

Saturday
Long Run
WU for 1 mile at 12:30 pace
Run 15 miles at 11:15 min pace
Cool down with brisk walk for 5-10 minutes
Earth Day Half Marathon.  PR baby!!  You can read all about it HERE.
I didn't run my extra miles due to travel.  But I walked Jane 1.59 miles when we got home so I'm giving myself points for that.

Sunday
workout note: Making my core do some work. 48 push-ups, 15 crunches, 10 plank sets, 15 prone cobras, 20 reverse crunches, 20 supermans, 20 pendulums.


Expected miles: 29
Actual miles: 22.2
Miles walked: 4.2

So there you have it. A bit short on miles but whatever.  Another week in the bank!!

Sunday, April 22, 2012

earth day half marathon


Pre-race: enjoying my tasty
honey stinger jot thingies.
Last week, on the spur of the moment, the husband and I signed up for another half marathon.  It's in St. Cloud, which is about two hours away; we thought it would be fun to have a little getaway/alone time while still getting our long runs done.

Things didn't exactly go as planned.  Let's see:
1. We both worked later than planned, which meant we left later than planned.  Rush hour traffic + construction EVERYWHERE = a long-ass, crabbiness-inducing drive.
2. Obviously, the traffic got to us. We got into a verbal tussle on the way to St. Cloud.  About what, you ask?  We fought about light rail and its cost/benefit ratio.  (WTF?? Who FIGHTS about stupid stuff like that? Ummm, yeah, I guess we do.)

So cold, waiting to start.
3. I booked a room in a pretty crappy hotel that had ZERO soundproofing between rooms. We got to hear every conversational detail of the huge family in the next room AND the movie they were watching. Thank goodness for the noisy air conditioner fan.
4. We ate a nasty dinner at Green Mill (where I skipped the adult beverage), next to a family with a child who really needed a diaper change.  It's funny how, as a parent, you get used to things.  I remember smelly diapers not being particularly offensive when my kids were small... does this mean I'm getting old and less tolerant? (Asked the woman who refers to herself as a bitter hag...)
5. I stupidly forgot food for race morning so we had to go out after dinner and get some bagels, peanut butter and bananas. Due to the two big convention-type things going on at the hotel, there was zero parking available.  We parked "creatively" and were very glad that the car was still there the next morning.
6. And finally, the husband has been under the weather all week and decided (wisely) to skip the half marathon. Instead he was my cheerleader and paparazzi.  He rocks. I love that man!!

The start of the race.

So, as you may or may not know, my last few long runs have been absolute suckfests, which made me a little nervous heading into this one. I decided I was just going to run on feel, and not worry about trying to meet any type of specific time goal.  I kept GarminElectra covered, not that I can see her very well anyway what with my aging eyes and all, and I ran with tunes.  I can't remember the last time I used my iPod in a race.  It was a huge help!  I may have to make that a habit.

I started with the 2:15 pace group thinking that would be an easy enough pace for me to keep. They started out faster than I was comfortable with so I just let them go on ahead. Eventually, I caught up with the group and ran alongside them for a few miles, which was fun. The pacer was hilarious and kept us all laughing.  Then I started slowly moving ahead feeling GREAT the whole time. Before I knew it, I was heading onto the football field and crossing the finish line.  With a shiny new PR!! Official time was 2:12:26, exactly 3 minutes faster than the hellish Get Lucky 21k.

The weather was great: 40s, overcast, drizzle at the beginning which turned into steady rain pretty quickly. A bit of a headwind in some spots, which became a lovely tailwind when we were heading back to the stadium. I felt pretty badass when I was done - running that far in the rain always makes me feel like a hardcore runner, despite my slow pace!

Although you can't tell, yes, I am
actually RUNNING here.
My splits:



Split
Time
Distance
Avg Pace
Summary2:12:46.713.2510:01
110:16.51.0010:17
210:19.11.0010:19
310:37.91.0010:38
410:18.61.0010:19
510:07.91.0010:08
610:00.91.0010:01
710:20.51.0010:20
810:15.91.0010:16
99:43.31.009:43
1010:02.61.0010:03
119:34.91.009:35
129:37.01.009:37
139:16.71.009:17
142:15.00.259:04

Heading for the finish line and feeling like
such a tough chick running after 13.1 miles in the rain!
And is it just me, or do my hand warmers give me
shrunken doll hand syndrome a la Kirsten Wiig on SNL?
This was a really fun race - the whole town gets into it, lots of spectators, neighborhoods handing out orange slices, candy and one group was even handing out GU.  Little kids, elderly folks, local high school and college track teams...... they all braved the wind and rain, held their hands out for high fives and just generally provided lots of support and encouragement.... I love races like that! And the course was great too, mostly flat, went along the Mississippi River, through a park (it was a nice break to run on grass!), through a country club, and alongside some gorgeous gardens.  I'd definitely run this one again.  

But perhaps I'll pick a different hotel.

Oh! And here's a little bonus for you:

The husband took video of me running!!  Now you can see my su-WEET leg-floppy running style!


Thursday, April 19, 2012

heading to grandma's - week 9

Oops, I'm a little behind on this blogging business.....but I'm still running!  Week 9 was kind of a tough one for me, but I'm still going....

Week 9:  April 9-15
Monday
Easy Run As Follows:
Warm up brisk walking 5-10 min
Easy run of 4 miles at 11:15 min
Cool down with brisk walk of 5-10 min
workout note: 4 miles on the treadmill, 10:54 pace.  Pretty easy!

Tuesday
Tempo Run As Follows:
Warm up with 1 mile at 11:34 pace
Run 4 miles at  9:40 min pace
Cool down with brisk walk 5-10 min
workout note: 5.02 miles 10:10 pace
Oh my word, this one was not easy. I had zero desire to do my run tonight and because it's a tempo run, figured it would be easier to do it on the treadmill. Uh, no. I lasted two miles and just couldn't do it any more so I changed into some warm clothes, grabbed Jane and headed out to do the last three. At one point, I was thinking "Damn, this is so hard!" and then remembered that duh, it's a tempo run, it's supposed to be a bit of a challenge. That mental shift helped a lot. Kind of chilly, kind of windy but still a good run.
Splits: 
1 (warm-up) 11:32 
2 - 9:40 
3 - 9:35 
4 -10:19 (Jane's bio-break slowed things down) 
5 - 9:45 dang, so close to goal pace!! 

Wednesday
workout note: 1.59 miles walked SS I took Jane for a little walk by the house I grew up in and all over the downtown of our hometown. The boy was completely uninterested in going but admitted when we were done that "It didn't totally suck."
<Sigh.>
But then about a minute later he said, "I really needed that. I had a not so great day..... there was a lot that didn't go right. I feel better now. The walk helped." <Smile!>
I don't need no stinkin' flashlight!


Thursday
3 Miles Easy Run as Follows

WU w/ 5-10 minutes of brisk walking
Run 3 miles at 11:15 pace.
Cool down with 5-10 min brisk walk.
workout note: 3.33 miles 11:14 pace
Beautiful nighttime run with the husband. I wore my super bright Nike LunarGlides to combat the darkness and they made me feel safe as a kitten. 

Friday
workout note??  Ummm, I didn't do a damn thing.  Got home from work and went to bed early.  Tired!


Saturday
Long Run
WU for 1 mile at 12:34 pace
Run 15 miles at 11:30-12:00 min pace
Cool down with brisk walk for 5-10 minutes
workout note: 14.42 miles 12:37 pace
Sucky run. You can read all about it HERE
Mediterranean potato salad.  So very tasty.


Sunday
workout note: no run today.  I walked Jane but have no idea of the miles.  
Instead of working out, the husband and I made a spectacular meal of herb crusted beef tenderloin with creamy tarragon & white wine sauce, mediterranean potato salad with fresh mint, chickpeas and greenbeans, and redleaf salad with shaved parmesan and homemade garlic croutons.  (Ok, my mom made the redleaf salad.)  Oh my heavens, that meal was good!
I need to pay more attention to "plating".  It may not look
like it but this meal was Ahhhhh-mazing!!
Miles planned: 27
Miles run: 26.77
Miles walked: 1.59+

Have a great rest of the week, gang!

Saturday, April 14, 2012

winning and not winning

My cool new TCO shirt and fun extras.
So, remember me blogging last week about how I won an entry into the Get in Gear Half Marathon? Well, I heard from the group that did the giveaway (Twin Cities Orthopedics) and not only did I get the race entry, I also got my choice of su-WEET TCO tech shirt (I went with the long sleeve shirt since I have plenty of short sleeved running shirts). When they sent the shirt to me, they threw a couple of bone-shaped pens and a pedometer into the package too.  AND I found out that in addition to my race entry, I get a complimentary pass to the pasta dinner the night before the race, too.  How cool is that?!  Not sure if I'll go because of the timing/location and my suspicion of "pasta feeds" in general, but still a huge unexpected bonus!  Anywhoo, I guess I should have named that post "winner winner pasta dinner."  Haha, get it?  Yeah, I slay myself.

Apropos of nothing..... here's how I fuel my addiction.
Ummmm, I stocked up.
So.... back to the GIG.  TenacityChris wants me to race it.  (TenacityChris, I should mention, is in Boston this weekend preparing to run some marathon that's happening there. She's my hero.)
Again, back to the GIG....I'm excited to try for another PR, but kind of nervous too. Hopefully I won't choke like I did on the hot, humid day that was the Get Lucky half marathon. (Speaking of hot and humid, the weather for Boston is supposed to be horribly hot.  So hot, that they are offering deferrals to next year's race. Might end up being a tough day for the runners.) Once more, back to me and the GIG........I'm hoping I can redeem myself after the Get Lucky and prove to myself that I do have cojones. Huge ones. Or at least moderately sized ones.

Today's run wasn't too great.  I was supposed to do 16 miles but threw in the towel after 14.5. And I walked the last 3.5 miles.  Not sure what my deal is but I just get soooo tired. It started out pretty good, I ran 4 miles to my parents' house, then took their dog out for 3.5 miles, then headed home again where I planned to nab Jane and head out for the final 4-5 miles. It didn't quite work out that way. I did nab Jane but couldn't do the full 5 miles.  I felt like crap. Might be time to make some changes in my diet (eating clean??  yeah, not so much) and work on getting more rest.  Next week's run will be better.  I'm sure of it.

Sunday, April 8, 2012

heading to grandma's - week 8


Another week in the bank!  It's a cutback week meaning fewer miles, thus providing a bit of a rest for the old bod.  Ready for the exciting recap?  Great!  Here it is:

Week 8:  April 2-8

Monday
Easy Run As Follows:
Warm up walking 5-10 min at brisk pace
Easy run of 4 miles at 11:34 min
Cool down with brisk walk of 5-10 min
workout note:
4.01 miles, 10:21 pace.  Nice and easy run!

Tuesday
Interval Run As Follows:
Warm up with 1 mile at 11:34 pace
Run 2 miles at 9:40 pace.  Recover 1 mile at 11:30.  Run 1 mile at 8:50-9:10 min pace.
Cool down with brisk walk 5-10 min
workout note:
Mile 1 - 11:34
Miles 2 & 3 - 9:40
Mile 4 - 11:34
Mile 5 - 8:41 Do you see this?  An ENTIRE mile at 8:41!!!  And it felt GREAT!
Walked with Jane 2.29 miles as well.

Wednesday

workout note:
Core work.  45 push-ups, 20 crunches, 20 reverse crunches, 20 bicycle crunches, 20 reverse crunches, 10 plank reps, 20 hip thrusts, 20 pendulums. So far it's not getting any easier.
The husband's toes in his ice bath AFTER he ran 11 miles
in the cold rain.  He's pretty badass.
And I KNEW he'd learn to love ice baths.

Thursday
3 Miles Easy Run as Follows
WU w/5-10 minutes of brisk walking
Run 3 miles at 11:34-12:34 pace.
Cool down with 5-10 min brisk walk.
workout note: Very early start to the day and I wasn't sure I was going to have the energy to run in the evening so I kept track of how much time I spent walking during the day. Good thing too, because I was exhausted at the end of the day. Not sure how many miles but I know I walked for 33 minutes!

Friday
workout note: walked 2.58 miles with Jane

Saturday
Long Run as Follows:
WU for 1 mile at 12:34 pace
Run 8 miles at 11:34-12:34 min
Run last mile at 10:13 min pace
Cool down with brisk walk for 5-10 minutes
workout note:
I slept in, had some coffee, read the paper, folded laundry and just generally took my sweet time getting ready for my run. I finally got my ass in gear, got all suited up and headed out the door......and it was raining. Pouring rain, actually.  And about 42 degrees out.  No thank you.  I turned my wussy ass around, changed into shorts and tank and headed to the treadmill.
I did my warm up just fine and started on mile 2 but quickly got bored so I was switching up the pace the entire time, going anywhere from 8:30 (yes, 8:30!!!) to 11:32 and finished the last two miles at 9:50. So all in all I think it was a good run.  But I felt pretty wussy since the husband braved the rain for his 11 mile run.  

Sunday
workout note: Had to get those final 3 miles in from Thursday's missed run (and to combat the calories consumed in an amazing Easter brunch along with all those yummy mini-eggs and jelly beans I've been eating all day), so Jane and I headed out for a quick run.  Gorgeous weather tonight!  It was a lovely run. 3.04 miles at 10:04 pace.


Miles planned: 22
Miles run: 22.04
Miles walked: 4.87+

Hope everyone has a wonderful week!

Friday, April 6, 2012

winner winner chicken dinner

You know how much I love to get free stuff, right?

And how it's even better when stuff is free because I WON it?

And you are aware that I'm kind of fond of running, too, right???

Well, I won an entry to the Get in Gear Half Marathon!!  I saw this post on Facebook and figured the odds were pretty good so I jumped on it.  I was going to enter this race anyway (I've run in some form of Get in Gear race - 5k, 10k, Half Marathon - since 2008) I just hadn't gotten around to signing up for it yet.  And now, because of the kindness and generosity of strangers, I get to run it for FREE!  How cool is that?


The internet rocks.

Sunday, April 1, 2012

heading to grandma's - week 7


Grandma's is only 75 days away!  Yikes! I definitely do not feel ready to run that distance yet.  But that's why I'm doing the training, yes?  So I'll feel ready?  I hope it works.

Week 7:  March 26-April 1

Monday
Easy Run As Follows:
Warm up walking 5-10 min at brisk pace
Easy run of 4 miles at 11:34 min pace
Cool down with brisk walk of 5-10 min
Workout note: 4.13 miles at 10:43 pace
Cold, rainy and WINDY one. The rain started around mile two and Jane quickly learned that if she stayed really close behind me, I would block the rain from pelting her in the face. She was so close on my heels (sometimes ON my heels) that she almost took me down a couple of times. But it was a good run. The left ankle was bugging a bit though.

Tuesday
Tempo Run As Follows:
Warm up with 1 mile at 11:34 pace
Run 4 miles at 9:40-9:55 min pace
Cool down with brisk walk 5-10 min
Workout note: My ankle is still sore so I decided to run on Wednesday and do core work on Tuesday.
100 pelvic tilts, 150 clam shells, 30 second plank series (side, prone, side) x3, 15 crunches, 15 prone cobras, 20 reverse crunches, 20 supermans, 20 pendulums, 35 push ups. Yep, it hurt.

Wednesday
Workout note: walked 3.31 miles.  The ankle still hurts.  Yeah, I'm kind of a baby but dang, I had a lot of down time last summer with my tendinitis. I don't want that to happen again.  

Thursday
3 Miles Easy Run as Follows
WU w/ 5-10 minutes of brisk walking
Run 3 miles at 11:34-12:34 pace
Cool down with 5-10 min brisk walk.
Workout note: I did Tuesday's tempo run. My plan was to focus on my steps, keeping them light and quick and listen to the ankle. Here's how it went:
mile 1 - 11:32 
mile 2 - 10:00 
mile 3 - 9:50 
miles 4-5 - Ok, these two were kind of fun because I discovered that my heart monitor for my elliptical works with my treadmill too, even though they are different manufacturers.  How cool is that?!  So I thought I'd see what happened when I pushed it a bit. Started mile 4 at 9:40, then gradually worked up to 8:31 before I hit the red zone. I finished the last 0.75 mile at 8:40 and felt great. Treadmill runs are so much better when you can throw a little fun at them! And my ankle didn't hurt at all!


Friday
Workout note: walked 2.2 miles

Saturday
Long Run as Follows:
WU for 1 mile at 12:34 pace
Run 15 miles at 11:34-12:34 min
Cool down with brisk walk for 5-10 minutes
Workout note: 16.02 miles. This run went much better than last week's 15 miles of hell.  Yay for that!  You can read all about yesterday's run HERE.

Long runs give me ugly feet.  See my poor, red 2nd toe?
It hurts! Trivia time: supposedly, having a long 2nd toe
is an indicator of creativity and/or artistic talent.
Yeah, not so much.
Sunday
Workout note: jog/walked 3.38 miles
I was going to run three to make up for the run I missed earlier this week, but this one ended up being a jog/walk. I kind of messed up the middle toe on my left foot on yesterday's 16 miler. It hurts like hell and I'm fairly sure I'll be losing that toenail soon. Anyhoo, the whole top of the toe is bright red and when I tried to clip the toenail I got a little bit of skin along with it and all of a sudden the toe started draining. Quite gross, really. But it feels a little better! Plus, Jane lived up to her nickname of Two Poops, so I pretty much lost interest in running during the last half mile while having to carry two bags of yuck. I'm still counting it as a run though. :)

Miles planned: 28
Miles run: 28.53
Miles walked: 5.51

I hope everyone has a wonderful week!