tag:blogger.com,1999:blog-80808568871745261322024-03-13T10:15:08.735-05:00Happy Feet 26.2Miles and memories to go!Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.comBlogger229125tag:blogger.com,1999:blog-8080856887174526132.post-47467102600083147832016-12-31T13:43:00.001-06:002016-12-31T13:43:46.893-06:00Time to "geek-out" on the numbersEven though I don't train or race at the level that I did a few years ago, I still like to "geek-out" on the stats. So let's see.....<br />
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<span style="font-size: small;"><b>**Total Run miles</b> </span>- 1219 miles in 2016 - 23 mile per week avg. </div>
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(2015 total run miles - 474 miles- 9 mile per week avg.) </div>
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<b>**Total Walk miles</b> - 132 in 2016 </div>
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(2015 total walk miles -99)</div>
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2016 Races - 15 races from 2 miles to 26.2 miles</h2>
<b>Steam Whistle 12k</b> - 1:05:03 - (8:43 avg) 1-1-16<br /><b>MS River 13.1</b> Greenville, MS - 2:00:54 - (9:13 avg) - 2-13-16<br /><b>Rise & Shine 13.1</b> Hattiesburg, MS - 1:59:24 (9:04 avg) 4-2-16<br /><b>OLPS Tomato Fest 5k</b> Chalmette, LA - 26:22 (8:36 avg) 4-10-16<br /><b>Zydeco 5k </b>Gulf Shores, AL - 26:08 (8:26 avg) 4-16-16<br /><b>Civitan 5k</b> Hattiesburg, MS - 26:39 (8:34 avg) 5-14-16 (a step back time wise, but this is a rolling hills course, the others were flat)<br /><b>Greek Fest 5k </b>- New Orleans, LA - 25:37 (8:16 avg) 5-27-16<br /><b>Bastille Day 2 mile </b>- Braithwaite, LA - 16:01 (8:01 avg) 7-10-16<br /><b>Oregon Fall Half Marathon</b> - Canby, OR - 1:54:37 (8:44 avg) 9-10-16 <br /><b>Christian Fellowship 5k</b> - Violet, LA - 24:47 (8:08 avg) 10-9-16<br /><b>Gulf Coast Half Marathon</b>- Mandeville, LA - 5 miles pre-race, 13.1 mile training run. 2:02:22 (9:20 avg) 10-16-16<br /><b>Stennis Space Center Half Marathon</b> - Stennis Space Center, MS - last training run before St. Jude (1 week) 2:07 (9:39 avg)<br /><b>St.Jude 26.2</b> - Memphis, TN 4:12 12-3-16<br /><b>Ole Man River Half Marathon</b> - New Orleans - (training -run 2 weeks after the St. Jude 26.2 race) 2:08 (9:46 avg) -<br />12-17-16<br /><b>Steam Whistle 12k</b> (7.456 miles) - Hattiesburg, MS - 1:03 (8:35 avg) - negative split run<br />
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<u><b>Positives</b></u><br />
**The Steam Whistle race is normally on Jan. 1st, but this year they changed it to Dec. 31st. So I start and end the year with this race. I improved my time by 2 minutes from the first of the year. This was after running 16 miles on Wed. in hot & humid conditions. This is a great sign for 2017. I consider today's race a tempo run by effort and pace. I'm happy to run this well only 4 weeks after the marathon. I also ran a negative split race which I always love. The weather today was FINALLY nice for running. It was around 50 degrees. We did have some sprinkles during the race, but that didn't start until around 2 - 2.5 miles. I'm ok with that. <br />
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**I'm happy with the total mileage in 2016 vs. 2015. My goal for 2016 was to run a weekly average of 20 miles per week. I ended with and avg. of 23 miles per week. The miles came easy for me. I was pleasantly surprised after the low volume training for the past 3.5 years. I'm happy the increased mileage came easily in 2016. <br />
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**I ran 15 races and most of these I would consider at "tempo effort." I've been REALLY cautious about coming back to aggressively. I want to keep the running and races fun, and my intention is to NOT "all out" race, in most races. I will continue this strategy for 2017. I'm happy with the results, especially knowing that I only "raced" a few of the 15 races that I entered this year. <br />
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**It's been intentional to keep my mileage relatively low. I'm happy with my race times knowing that, for me, to run my best, I need to run higher mileage. This year, and maybe 2017 (undecided), I had no desire to run high weekly mileage. I'm thinking as I gradually improve, at some point I may decide to up my mileage a little. For now, I can add in quality over quantity and still continue to improve for a while. <br />
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<u><b>Negatives</b></u><br />
** the last month or so, my hip flexors have been giving me some problems. Specifically, my <b>TFL - tensor fasciae latae. </b>They don't hurt when I run, but after running and then sitting briefly, the first few steps when I get up hurt. This week I started icing post run, and heating with a heating pad before the run, and they seem a little better. It may still be some post marathon soreness, and the heat of this winter doesn't help either. Since my hip injury in 2013, I've been doing the tedious recommended hip exercises (side lying leg lifts, hip thrusts, etc). I'm starting to think my recent issues are after I do these exercises. Ugh ! damned if you do, damned if you don't. If you have any experience or recommendations, please let me know. I haven't dealt with this particular issue before.<br />
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**The Steam Whistle 12k is typically Jan 1st. I like that because I feel like I'm starting my year off right. With the race being Dec. 31st (today), I kind of feel like I'll be starting 2017 off on a lazy note.<br />
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<b>2017 Goals </b><br />
I have big goals for 2018 and for me to reach those goals, I need a consistent training year, and a little progression in my training (quality or quantity, or a little of both). <br />
**Perhaps one goal will be to average 25 miles per week, but I haven't decided. Still not wanting to do high mileage, currently. <br />
**I would like to get my 5k time down. I struggle with this because I always want to focus on distance, but when I get my 5k times down, my distance racing improves too. A win/win ! <br />
Currently, I haven't figured out my training or racing for 2017. To be continued.....<br />
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I look forward to reading your 2017 goals. Perhaps they will help me to solidify my goals.<br />
Happy New Year !<br />
Happy 2017 Running !Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com3tag:blogger.com,1999:blog-8080856887174526132.post-72082052461297903802016-12-27T10:21:00.001-06:002016-12-27T10:21:33.705-06:00Ole Man River 13.1 - hot running !<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVsJhYHsKkksrBSyepf0gxf6CaClHuufAZQ8h8CY_-YnmE8zN2_n0DJUeJFQpUWJwN27ciruuQMXnq1w0oCtHhk9OFdfyzIPnIX47aDxdleYJxeQ_SjO1QBJ1IDYggsaC_jeTHC2RjR-w/s1600/OleManRiver.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVsJhYHsKkksrBSyepf0gxf6CaClHuufAZQ8h8CY_-YnmE8zN2_n0DJUeJFQpUWJwN27ciruuQMXnq1w0oCtHhk9OFdfyzIPnIX47aDxdleYJxeQ_SjO1QBJ1IDYggsaC_jeTHC2RjR-w/s320/OleManRiver.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finisher - that's about all I can say for the day. :)</td></tr>
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I signed up for the Ole Man River half marathon last year when the rate was as cheap as many 5ks these days. Couldn't resist the bargain ! Much later, my plans changed and I decided to run the St. Jude Marathon. Ole Man River was only 2 weeks post marathon, so believe me when I say, it was going to be a training run. The weather was not kind to us ! It was hot with HIGH humidity. The kind of weather that makes you feel awful for the entire run, even a training run. I know you are thinking.....you run in this weather all the time, you should be used to it. I think that too, but somehow, when the body has a few days of cool running, it only wants cool running for a few months. I was not prepared ! <br />
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My plan all along was to run pretty slow, but as we started the race, almost immediately, I adjusted my pace again (slower), and I ended the race even slower than that adjusted slower pace. With it being only 2 weeks post marathon, pace was not a goal anyway. I just wanted to get some miles in and cover the distance with other runners instead of my typical solo run. <br />
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This was my first time signing up for Ole Man River (New Orleans). Let me say I was SOOOOO disappointed the first half of the race. The race is advertised as a levee run along the river. I have signed up for other "levee races" in, or near New Orleans, where you couldn't see the river, but this wasn't even on the levee for the first 6 miles. In fact, it was in a 100% industrial area, so believe me when I say there was NOTHING pretty or inspiring to see. My spirits were finally lifted a little when we arrived back near the start and we finally started the last half on the levee, with a river view. It was HOT, I was hurting (at jogging pace), but at least there was now something to see. This part of the race ran straight across the river from Jackson Square, Cafe DuMonde, and the French Market area. Other than riding the pedestrian ferry over and back years ago, I had never had the view of the city like this. The trail is very nice and well maintained in this area. It has more concrete than I like, but other than that, it's a nice place to run. As we started this part of the race, I continually noticed the wind at my back. It's funny how many times you don't notice the wind when it's at your back. I noticed during this race because this section was out and back, so while I was thoroughly enjoying every step with the wind at my back, the whole time my mind was thinking about how tough the return would be when I was already laboring much more than I should be in a training run. <br />
As I made the turn heading back, as expected the final miles were tough. I walked a few times, and my pace continued to slow. I ended the race at 2:08, 9:46 average. It's interesting because this is the exact same pace I ran for most of my HOT summer long runs. <br />
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Remember how I messed up my tangents so much at St. Jude (26.46)? For Ole Man River, I finished at 13.14. Sure......when time and pace totally DO NOT matter, hit those tangents perfectly Ginny. Go Girl ! Ba ha ha ha !<br />
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Soon after the race, my head started hurting. My husband had been battling a cold for a couple of days, and I was certain, soon after the race that I was getting sick. As it turned out, after Sat. I felt ok until Wed. when it finally hit me with full force. Head hurting, nose running - feeling BAD ! It was odd. I felt awful Wed. evening and all day Thursday. When I got up on Friday, I felt so much better. I still had a little stuffiness, but felt pretty good all day. I felt good enough to run by Sunday, and every Christmas for as long as I can remember, I wake up and run, but this year I decided to take another day before starting back.<br />
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Yesterday, I ran 5 miles and Chad rode the bike along with me. It's been many years since he's done that. I enjoyed the company and felt great to be running again. It's still HOT and HUMID, so it wasn't easy, but I was happy to be back at it. <br />
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Remember how I LOVE a bargain. Rock n Roll recently ran a special for the Mardi Gras marathon. $67 (including fees). Oopsie ! I think I may have signed up for the full in New Orleans in Feb. If this weather continues (HOT), I will change my registration to the half. I have no plans of running 26.2 in the steamy weather we are having now. Also, with missing a week of training from the cold, it may be impossible to get back on track for a full anyway. I have no plans of racing this one, but wanted to run 26.2 in the first half of 2017, and the price was right. We shall see.......<br />
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Final thoughts on Old Man River 13.1<br />
While it's doubtful, I wish NOTC would make some changes to the first half of this race. Without changes, I doubt I would sign up for this one again, unless I was running with a group of friends (a fun run), or if I was really, really wanting to "race" a flat course. Most times, I would prefer my solo runs rather than the industrial route of this course - not a fan. <br />
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<br />Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com1tag:blogger.com,1999:blog-8080856887174526132.post-83977006992960618772016-12-14T15:29:00.000-06:002016-12-14T17:09:59.842-06:00My Mind Needs More Work - but I'm happy with it !So, you all know that prior to St. Jude 26.2 on Dec. 3rd, it had been 3.5 years since my last marathon which was Boston 2013. To refresh your memory, I decided back in April that I would raise money for St. Jude (we raised $4370) and I would make my "comeback". My plan was to run fewer times per week, lower mileage, and basically, 2 quality runs per week (long run and either tempo, hill repeats, or intervals). Also, back in April/May I decided I would focus on the mental side of training this time. My thinking was that I would not be doing nearly the volume of training, like before, so I wanted a "mental boost". I also wanted something new and fresh to learn about and focus on.<br />
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<b>Dec. 3rd - St. Jude Memphis</b><br />
My husband made the trip with me. I have come to love, love, love when he travels to my races. He is so supportive of "my crazy". He's also a great support crew of one. I'm talking leg massages, making sure I have what I want or need for the race, supporting me on the course, etc. etc. <br />
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<tr><td class="tr-caption" style="text-align: center;">a little shopping at Bass Pro</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">The fall leaves were beautiful in Memphis. We stayed at the Sheraton. It was a great location, and .7 from the start of the marathon.</td></tr>
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Today, I ran 5 miles with Kelly. This was my 3rd run since Memphis. (I'm recovering really well - feeling great). I gave her the recap and I realized I hadn't blogged yet about the race. The weather was good. I think it was around 47 at the start but with clouds and rain moving in the temperature was in the low 50s during the race. Rain was predicted for around 11AM. The race started at 8AM. Personally, I would prefer the temperature to be much colder, but with the cloudy conditions, it felt nice (until the finish -sweat and FREEZING!!!) <br />
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This is a pic of the start. It was crazy trying to get to the corral. I was at the bottom, right of the white rectangle in this picture, which is a parked bus. I started making my way to corral 5 from the street to the left of the bus. I made it to the corner of the bus and found the corral gate was open here. I was so relieved because I was worried about having to climb over the railing to get to my corral. I had made it to the opening and it was gridlock. Just as I made it to this point, I'm looking around and I see my cousin, Laura and our friend Paige, about 2-3 people away from me. I called her name and told her to come my way to the opening. She took this selfie. I was so excited to see them. It's pretty amazing that we ended up in the same spot. Like a 1 in 10,000 chance. Wow!<br />
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At this point, and for the first 2-3 miles of the race, I reminded AGAIN, why I prefer smaller races. The logistics, the crowds, and the early zig zag racing are not my favorite things.....Also, the first 2-3 miles of this race are not scenic. At this point in the race, I feel like a fish out of water and I realize again that city races are not my thing. I like some beautiful scenery to go with my running.<br />
Thankfully, around mile 4 we made it to the river front which is a pretty area. Chad was at mile 4 and had made a new friend. His new friend's wife was running too and so they both jumped in the car and made it to various spots on the course.<br />
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During this portion of the race I felt great. My early mantra for the day was "I can do this all day long" (meaning I can hold the pace). I kept repeating that at several spots along the way. <br />
Somewhere around mile 5-7 we get to one of the best parts of the race. Running through the St. Jude campus is special. Many children with parents line the streets and they are cheering for the runners. It reinforced that the effort to raise money for St. Jude was important and appreciated. It was a happy spot, even though on some level you are sad because so many children are ill.<br />
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Several areas along the course had beautiful areas of fall leaves. The pictures below were taken the day before the race. Race day was really cloudy and gray. <br />
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My pace through mile 15 was 9:08. The course is rolling hills the whole way. Most of the hills are not bad, but some were long. During the first half, my mind work was in full force. I remember noticing all the great downhills while barely noticing the uphills (improvement here). I didn't realize it until after the race, but I started falling off the pace at mile 16. At mile 20, I was disappointed ! From May until Dec., my goal was this.......This time, I will conquer mile 20-26.2. I will be mentally prepared and my mind will carry me through the hard miles. I really believed it would be true! I really did ! So as I get to mile 20 and I'm already slowing to 9:39 pace, I was upset. Many, many times, I tried to shift gears and get back on pace, but it wasn't happening.<br />
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I was planning to see Chad at mile 22 and I was going to give him my fuel belt. Around mile 20-21, I took my last gel out and was going to put it in my short pocket. I dropped it ! I didn't realize it until I was down the road a little way, so of course, I didn't stop and go back to get it. I convinced myself that I didn't need it anyway. Guess what ? I did see Chad at mile 22 and I totally forgot to give him my belt. Marathon fog is real and I'm kind of foggy in general, soooo ........<br />
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The rest of the race was slower, slower, slower. At one point, with marathon brain fog in full force I looked at my pace which was around 9:30 avg. In my confused mind, instead of thinking about the 9:30 avg. somehow my mind went directly to thinking I was going to run a 4:30 marathon. I was mad ! Even though 4:30 was my C goal, I was mad ! I just kept thinking about how well I had kept the pace up until 15, and I kept thinking I thought I was in better shape than 4:30.....<br />
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A few miles later, I finally realized I was still on pace to finish around 4:15 or better. WoW ! I felt better ! Not like, better and I can run faster, but mentally better about the day. In fact, my pace continued to slow down, but I still felt much better about my estimated finish time. Miles 21-24 were in the low 10 minute range. I even walked in mile 25 and 26 and those were 11:01, and 11:28. Just to pile on, I ended up running 26.46, all while trying to run tangents. I AM aware of tangents...... That's like an extra 3 minutes added on to my final time. Ugh ! With the early zig zag, and sometimes with the crowds, it's just hard to hit the tangents correctly. Also, this race has a lot of turns, so that adds to the challenge. (I have finished several marathons at 26.2)<br />
<br />
On our run this morning, Kelly asked me about my fueling during the race. Even then it didn't register about dropping the last gel and it's impact. It wasn't until I was driving home today, 11 days after the race, that I remembered about dropping the last gel. All this time, I was thinking the rolling hills got me at the end, but today I realize that the low fuel at the end of the race had an impact too. I think my last gel was around 16 or 18.<br />
<br />
Hey, I'm a realist. So my final review of this marathon is this:<br />
when I factor in all of the following, I'm happy, happy that I finished with 4:12. Please understand, these are NOT excuses, but in my realist mind, these things give me a clear picture of how and why I finished at 4:12. Also, I like to analyze the what, when, and why of the marathon and for me, this is part of the process. analyze, analyze, analyze<br />
<br />
**I max'ed out at 43 miles (IMO - this is minimal mileage for a marathon)<br />
**I'm 48 and it's been 3.5 years since I've covered 26.2 (this matters)<br />
**This was not a flat course.<br />
**I ran almost 3 tenths extra (adding 3 minutes to my time)<br />
**no fuel after 16-18 miles<br />
<br />
So when I factor in the facts above, I'm happy and proud ! <b>I finished my 26th marathon </b>and I finished it well, all things considered.<br />
<br />
<u><b>The data:</b></u><br />
22 weeks of training<br />
26.5 miles avg per week (2013 - 45 avg per week)<br />
Max mile - 43 miles - 1 week (2013 - 80 - 1 week)<br />
26:46 - 9:33 avg pace (what I actually ran)<br />
26.2 race - 9:39 avg. pace (pace avg. based on 26.2 miles)<br />
<b>Yasso's Prediction</b> - I ran the Yasso 800s - 10 X 800 at 3:55 - For me, I know the Yasso prediction doesn't work out, but based on the 3:55, I was thinking I might run around 4:05-4:10.<br />
<b>McMillan Running</b> - Based on my Sept. half marathon - McMillan predicted I might run 3:59. With my low weekly average mileage, I was thinking 4:05-4:10 was realistic.<br />
<br />
So, I've completed my 26th marathon. Apparently, I still have some "mind and physical" work to do because I still haven't conquered 20-26.2. I've trained up to a max. of 80 miles per week, I've added strength work, I've done boot camps, yoga, I've worked on my mind, and yet, I still have not conquered that last 6.2 <b>the way I want to</b>. This is what keeps me going and intrigued.<br />
I still believe that one day I will figure out how to finish a marathon well. I will ! <br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyEaYA058UY_hnkkEgz5OLKF8J0tzFkRWT1pmBT4StKEo_funFzMRY1hgi1Pj5cXmFqjcy8lLkf7PeEMotgDXrFI-wU6Hb78AL_ZfZDbwNjFhFE3xkgSXrnCSRrIZLLD8sZypOw-mG1l0/s1600/Memphis2016%25288%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyEaYA058UY_hnkkEgz5OLKF8J0tzFkRWT1pmBT4StKEo_funFzMRY1hgi1Pj5cXmFqjcy8lLkf7PeEMotgDXrFI-wU6Hb78AL_ZfZDbwNjFhFE3xkgSXrnCSRrIZLLD8sZypOw-mG1l0/s320/Memphis2016%25288%2529.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A little post race Memphis BBQ</td></tr>
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This weekend I will be "fun running"(maybe walk/running) the Ole Man River half marathon race in New Orleans. I signed up for this marathon last year when it was 5k priced. This was LONG before a marathon was in my mind. <br />
<br />Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com2tag:blogger.com,1999:blog-8080856887174526132.post-24019891921707901722016-11-28T11:58:00.000-06:002016-11-28T12:01:06.541-06:00Race Week - Reinforcing the Mind In April, when I was pondering a return to 26.2, I decided I needed a new focus. Having completed 25 marathons previously, I've tried many training plans, various mileage goals, boot camps, etc. I've primarily focused on the physical side of conquering the distance, with limited mental training. It's interesting that prior to my PR marathon at Top of Utah, 2012, I focused on the physical and the mental.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF7qVOgdpj_gbuTbkoHrLu5D8x0eisUAitEojpDjVv4K2-ZJsZK0RpzkSB7o4LJvxxZ-kbbUmFOgs6kRpPaXswln4biFl9PHQcRt4sOKXYi2SLxLUwbzSVHaf-7TYhNBYOEEb9v3D1wRk/s1600/RunningWithin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF7qVOgdpj_gbuTbkoHrLu5D8x0eisUAitEojpDjVv4K2-ZJsZK0RpzkSB7o4LJvxxZ-kbbUmFOgs6kRpPaXswln4biFl9PHQcRt4sOKXYi2SLxLUwbzSVHaf-7TYhNBYOEEb9v3D1wRk/s320/RunningWithin.jpg" width="240" /></a></div>
Top of Utah, Logan was my 24th attempt at the marathon, so I decided to search google for a book to read up on the mental side of training. This is still my PR race, so YES, I think the mental training helps. This is an EXCELLENT book, and it's one that I will be reviewing this week as I prepare for the mental side of racing at St. Jude, Memphis.<br />
<br />
In May, as I pondered my return to 26.2 after 3 years away from the distance, I had no plans to return to my previous mileage (avg. 45 miles per wk, with a peak of 80 miles before Boston 2013). Nope! While I loved every minute of it back then, my current thoughts are lower mileage for a number of reasons. 1. I don't believe high mileage is a healthy thing to do to the body. 2. At this time, and in May when I decided to run a marathon, I've had zero desire to run high mileage. With this being the case, I decided I wanted to run limited mileage, run my long runs, and focus more on the mental side of the situation. This has been refreshing and fun to focus on a new challenge. This is something that I now believe was a limiting factor when I was racing for PRs. Even though, I ran, and achieved PRs for around 10+ years, I now know without a doubt, I could have achieved more had I focused on the mental side of training during those years. <br />
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As I began to focus on my return, I started my search for a new book on mental training. This is the best one I found this summer/fall. It's great ! <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5UDlCXOtn2RcoazMleS95sNY_Pok1iU9_QdgVi43if1pYXUf-pKCyrlx6zxwj5uL2z-fV7gxKVZYt50eqQNtEBcu-I1P2eyGfknLpLS_T2gv0TueTVyzGQC29qunuJsCRII168MvNR7k/s1600/TheRunner%2527sBrain.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5UDlCXOtn2RcoazMleS95sNY_Pok1iU9_QdgVi43if1pYXUf-pKCyrlx6zxwj5uL2z-fV7gxKVZYt50eqQNtEBcu-I1P2eyGfknLpLS_T2gv0TueTVyzGQC29qunuJsCRII168MvNR7k/s320/TheRunner%2527sBrain.JPG" width="240" /></a></div>
Many aspects of these 2 books spoke to me. The Runner's Brain helped me focus on eliminating any negative things that play in my mind. It talks about the importance of visualization, deleting and replacing any negative thoughts that come up. I started reading this book in April. At this point, my long run was 8 miles, and I was running that distance every other week. As I read, and ran, I begin my mental training practice on the runs, and even some meditation from time to time. I, 100% believe in meditation, but to be honest, I have yet to achieve a consistent "stillness" that is needed. I have been able to do some active meditation, with meditation while running. I totally accept where I am now and I realize learning to meditate is a journey, similar to the journey of running your first marathon. It's a process......<br />
<br />
As I ran my 8 mile runs with the weather warming up in April and May, I immediately started using affirmations or mantras while running. During my longer runs, something would pop into my head from my reading, or sometimes something totally new. Each time this happened, I just kept repeating the words in my head. If I had a negative thought, I would start saying something positive, and I would continue repeating it. Sometimes it worked out great to repeat the words or phrase to the beat of the song that played on my Ipod. Other times, I would change the words of the song to a running related inspiring chant. I can not effectively express how much I have grown to believe in this process. For all of my hard workouts, and all of my long runs up to 20 miles, my focus to FINISH STRONG was achieved. My goal has been to either maintain my pace, or increase my pace at the end of all of my quality workouts (typically, 2 runs per week). For the majority of the quality runs, I not only maintained, but I increased the pace at the end. It works !<br />
<br />
For most of these inspiring moments of thought, I would go home and write them down. I decided in April to write them down and my thought all along was it will be great to review these moments of inspiration. I decided this week was a great week to blog about it as a way to review these moments. My hope is to reinforce the moments in my mind for Sat. It's also really cool, as I read these notes, it takes me vividly back to each of these runs. It's like a time stamp of the run and the day.<br />
<br />
My first notes are on April 19th of 2016. One this note, I wrote down a 3 year goal. I will not disclose the goal at this time, but it's something I would like to achieve during the Big 50 birthday year.<br />
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<b>My Brainwashing Notes from 2016</b></div>
These are my run notes (chants, mantras, etc) from my journey back to 26.2, starting on April 24, 2016:<br />
April 24 -<br />
<b><i>"This is the path to strength, fitness, and fun". </i></b><br />
<b><i>"A new journey, a new path"</i></b><br />
<br />
May 2 -<br />
<i><b>Consistency leads to strength, strength leads to ________</b></i> (my 3 year goal)<br />
<br />
Sidenote - from May 10th - I wrote down my weight and measurements. Weight loss has not been my goal or focus, but I have dropped about 8 lbs. which does indeed help my running. <br />
<br />
June 22-<br />
<i><b>"Lastest, fastest"</b></i> - last mile or miles should be my fastest . (Lastest fastest was just a short easy way to repeat to the music of the day) <br />
<br />
July 2<br />
<i><b>"Strength and Ease"</b></i><br />
July -<i><b> "Iron Strength"</b></i><br />
<br />
August 5<br />
<i><b>"EFS - Easy, Fun, Strong</b></i><br />
<br />
August 9<br />
<i><b>"with God, I finish Strong !" (</b></i>calling in some extra help with the hot summer miles<i><b>)</b></i><br />
August 11<br />
14 humid miles - <i><b>"Steady, Strong, Easy, Enjoy the Moment, Fun"</b></i><br />
On this run, 3 dogs came after me, but something super cool happened. One of the 3 dogs was a German Shepard - as they approached me, the German Shepard became my protector. He kept blocking a Pit Bull from approaching me. In fact, the GS was so insistent in protecting me that he fought the PB to protect me. This actually happened 2 times this summer with 2 different sets of dogs. I'm definitely feeling like a lucky and blessed gal......<br />
<i><b> </b></i><br />
August 13<br />
<i><b>"God's Strength, God's Focus, God's power.....I'm not done yet" </b></i>(as in I'm not "washed-up" yet- lol<i><b>)</b></i><br />
Song of the day <i><b>- Don't Stop Dancing - Creed </b></i><br />
Lyrics that spoke to me <i><b>- "Children don't stop dancing, believe you can fly"</b></i><br />
<br />
August 21<br />
<i><b>"Strong Finish, Finish Strong!"</b></i><br />
August 23<br />
<i><b>at Mile 24, I AM STRONG</b></i><br />
<i><b>at Mile 25, I AM STRONG</b></i><br />
(this was a 6 mile run with 3 X 1 mile repeats, but I started working on my brainwashing to have a strong finish at 26.2 miles)<br />
<i><b> </b></i><br />
August 26<br />
<i><b>"God take the wheel." </b></i><br />
<i><b>"God's Strength"</b></i><br />
(16 mile run, half on hills, HOT)<br />
<i><b> </b></i><br />
August 27<br />
<b>"<i>The Blessing is outside your comfort zone. Embrace the uncomfortable."</i></b><br />
<b><i>"Perceptions either create us or destroy us."</i></b><br />
<br />
September 3<br />
brainwashing continues on this 8 mile run<br />
<i><b>"at 20 I run my best"</b></i><br />
<i><b>"24-26, I run with ease"</b></i><br />
<i><b>"24-26.2, I run with God's strength" </b></i><br />
(notes after the run - One of the hottest, one of the best....)<br />
<i><b> </b></i><br />
September 7<br />
<i><b>(mile) "18 starts "the easy 8" </b></i><br />
<br />
September 24<br />
<i><b>"Today, I practice strong and steady until the end."</b></i><br />
<i><b>"18-26 - I'm trained, mentally & physically to finish strong."</b></i><br />
<i><b>"18-26 - Strong Finish"</b></i><br />
<i><b>"18-26 - "God granted strength & power"</b></i><br />
<br />
September 29<br />
** - first cool front - happy me! <br />
Song of the Day - inspiration BIG<br />
<b><u>"That Power"</u></b> - Will I Am<br />
"<i><b>I am strong on hills"</b></i><br />
<i><b>"no fear, no doubt, strong until the end" </b></i><br />
<br />
October 4<br />
3X2 mile <br />
<i><b>"find it, feel it , focus, calm (</b></i>find it, feel it - refers to finding my planned pace, and feeling it)<br />
<br />
October 6<br />
<b><i>"I am strong"</i></b><br />
<b><i>"Strength"</i></b><br />
<b><i>"Strong"</i></b><br />
<br />
October 25<br />
20 mile run<br />
<i><b>"calm, cool, collected" - </b></i>(to the beat of the song)<br />
"<i><b>magnet to Meraux" - </b></i>(practicing visualization - I was running several small cities, and my final destination was Meraux. I was visualizing a magnet pulling me to Meraux.)<br />
<b><i>"float to the finish"</i></b><br />
<b><i>"finish fast"</i></b><br />
<b><i>"God's Strength"</i></b><br />
I practiced the following, on the later miles of this 20 miler, but changed it to be the final miles of 26:<br />
<b><i>"mile 20 is easier than 19"</i></b><br />
<b><i>"mile 21 is easier than 20"</i></b><br />
<b><i>"mile 22 is easier than 21"</i></b><br />
<b><i>"mile 23 is easier than 22"</i></b><br />
<b><i>"mile 24 is easier than 23"</i></b><br />
<b><i>"mile 25 is easier than 24"</i></b><br />
<br />
October 27<br />
<b><i>"last 6, fastest 6"</i></b><br />
<b><i><br /></i></b>
October 29<br />
9 X800<br />
"<i><b>I will never slow down the last 3 reps" (</b></i>I was running 800s, but this represents, I will NOT slow down the last 3 miles of 26.2)<br />
<br />
Nov. 4th<br />
22 miles<br />
<i><b>"God is with me, I am strong"</b></i><br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Note to Self ! </td></tr>
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<i><b> </b></i> <br />
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<b><i> </i> </b><i><b></b></i><br />
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<br />Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com1tag:blogger.com,1999:blog-8080856887174526132.post-47541728899863875992016-11-27T08:03:00.002-06:002016-11-27T11:06:26.132-06:00Stennis Space Center 13.1 - It's Tradition !I wish I had a data base for my running history. It would be so cool if I had a database to search "Stennis Space Center" races, and my complete Stennis history would show up. From my early PRs at this race in the marathon, to the year that I ran the 5k here, to my more recent half marathon results. Apparently, I need a computer programmer, lol.<br />
<br />
I've blogged about Stennis many times. It's a race I feel compelled to run most years. This year was no different. I typically wait until race week to make a decision to run it. Lately, it's been more of a training run race for me, so I wait and decide by the weather of the day. When I see lows in the mid 50s, sunny, and nice conditions, I just have to go.....<br />
<br />
I mean, what's not to like....it's a cheap race, you can sign up the day before the race at a rate that's cheaper than some 5ks these days, it's a flat and fast course (my favorite), it's a small race (my favorite), I usually see several friends at this race......<br />
Some say the course is boring, but I think it's pretty......<br />
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<tr><td class="tr-caption" style="text-align: center;">I noticed my friend on the course and he took this cool selfie on the run. We have been greeting each other at Gulf Coast races for many years, from FL-LA. We're both running the full at St. Jude Memphis next week too. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">I'm on the left, with friends on the right. </td></tr>
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With 1 week to go until St. Jude, I wanted to run 8-10 miles, but with Stennis on the calendar, I just couldn't resist going to it. 13.1 was a little longer than ideal, (in my opinion), but I decided if I ran it at a slow pace, that would be ok. It was a gorgeous day ! The North wind was blowing, but it was not too bad. For much of the race, I was running near a young guy. I noticed around mile 7-8, he was starting to struggle, but he was holding on well at this point. At mile 8, we had our last short stretch that was into the North wind. As we made the turn, I told him to get behind me and I would block the wind for him. I'm tall (5'10) and he was short so I was hoping he would have a nice shield here. I know the course well, and I knew if I could assist him with this part, we would soon have the wind at our back for the remaining miles of the race. I also remember several years when I was "racing" this stretch is brutal with a north wind blowing. For the next mile, he stayed behind me. As we made it to the turn with the wind at our back, I was excited for him, thinking he had made it through the toughest part. We didn't get to chat as we ran, but it is always a great connection when you can help a fellow runner. I wanted to ask him so many questions, but with him behind me, that wasn't an option. Over the last 4 miles, he gradually dropped off of my pace (9:40ish). I looked behind several times because I REALLY wanted him to hang on. After several looks back, he was eventually out of my sight. <br />
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During my training this summer and fall, I've been working on picking up the pace for the last few miles. Today, with only 1 week until the race, and running the extra miles, I focused on running slow. Even with the intention of running slow, over the final two miles, I gradually picked up the pace. Obviously, with the intentional slow pace, it was very easy to pick up the pace, but I loved how it felt so natural to pick up the pace over the final miles. Having practiced this for several months now, my hope is that I can maintain or increase the pace at the end of the race next week. <br />
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After the race, as I was walking back to my car, the guy from the race got my attention (before I noticed him). He said, "t<b><i>hanks for helping me today."</i></b> That makes me so Happy ! It's such a great feeling when you can help another runner with pacing, or assisting them when they are struggling. This, in itself, was worth the trip to Stennis. <br />
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I ended my day with an overall pace of 9:39 average which is perfect for my final long run before St. Jude. When I made it back to our camp in LA, my husband treated me to a massage to help me get "race ready." Currently, the weather is looking great for St. Jude. I'm excited and ready ! <br />
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I took the scenic route back to the camp. It was a beautiful drive through the LA marsh with fall colors at their peak. Such a great day ! Well, it was a great day until Alabama beat Auburn anyway. Dang it ! <br />
<br />Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com3tag:blogger.com,1999:blog-8080856887174526132.post-39137967377371927662016-11-19T14:40:00.001-06:002016-11-19T14:40:42.658-06:00Yasso's 800s and final 24 hour double runIt's so hard for me to believe that I'm 2 weeks away from my return to 26.2 after a 3.5 year break. Yikes ! Actually, I'm excited ! I couldn't have asked for better training for my return. I ended up doing much more than I thought I would for this marathon. When I decided to raise money for St. Jude and return to the marathon in the early Spring, the only goal was to finish the race for St. Jude. As mentioned before, as I got into the summer training, I felt great. I felt so encouraged I added in the much tougher than originally planned, Yasso's 800s. This past Tues. I did the full workout - 10 X 800 with equal recovery time. As I've been working up to the 10X800 workout, I've realized that "muscle memory" is a real thing. I've been happily surprised with the ease that I've returned to this "not for the weak" workout. I should say, I haven't returned at near the same speed as before, but I'm faster than I expected to be after the extended hiatus. As I've been working up to the full workout, the 800s have been around 4:00 or just under, with 4:00 minute recovery. <br />
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<tr><td class="tr-caption" style="text-align: center;">So fortunate to have this nice track in St. Bernard, LA</td></tr>
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Thankfully, for this final workout, the weather in South Louisiana is finally tolerable, even nice some days. The final Yasso's workout was great ! I averaged 3:55 for the 10X800 workout. This was 9.5 miles with 5 miles of speed work. I think I may have already mentioned this, but if not.....I have NO plans to attempt a 3:55 marathon. My peak mileage was 42 miles and that was only 1 week in the 40 MPW range. Unless things have totally changed for me during my break, this mileage (FOR ME) doesn't equate to a sub 4:00 marathon. Sub 4:00 is not my goal anyway. This marathon is about giving the 26.2 mile distance a try again, and this one is about St. Jude. <br />
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My husband and I raffled a guided fishing trip and we raised $4300.00 for St. Jude. This is what this race is about for me. <a href="http://www.dufrenesguideservice.com/" target="_blank">Dufrene's Guide Service</a> - check it out if you like to fish. <br />
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Yesterday, and today, I ran my final, 2 runs in 24 hours, 8 mile and long run combo. This is a new experiment for me. I enjoy trying different training plans, different ideas, different workouts, etc. This time, starting with my 18 miler, then for my 20, 22, and now my final 16 mile run, I've ran 8 miles before the long run, in roughly a 24-26 hour period of time. I'm thinking, and hoping, this will add some strength, and maybe some strength in the final miles of the race.<br />
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<tr><td class="tr-caption" style="text-align: center;">Friday lunch time run - 76 degrees with a cold front on the way for my Sat. run.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Tunnel of Trees in St. Bernard, LA</td></tr>
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For the 24 miles (8 miles Friday at lunch time and 16 Sat. am) in just under 24 hours, I averaged around 9:33 average. A cold front arrived :) during the night, with a strong north wind. I rode with Chad to the gym and ran the 16 miles back to our camp. This way the wind was at my back. I figured being 2 weeks out from the marathon, the wind aided run was a good idea. That's what I told myself anyway......<br />
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Now it's taper time for me. I ended this week with 38.5 miles. This next week I will run 25-31 miles. <br />
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All I need now is some COLD, no wind, no ice, no rain weather in Memphis, TN on Dec. 3rd. I'm ready ! I'm excited ! Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com3tag:blogger.com,1999:blog-8080856887174526132.post-54348985704747688852016-11-07T14:59:00.003-06:002016-11-07T15:04:41.861-06:00Time is zooming - 3 weeks !<div class="separator" style="clear: both; text-align: center;">
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I can't seem to keep up. The training weeks are flying by. My last blog was about my 20 miler and the 9 X 800 workout. I seemed to recover really well from that. My 22 miler was planned for 10 days later, so I ran it this past Friday. I had been running a balance of hills and flat, but it ended up with my 18 and 20 mile runs were on flat roads. The 18 was flat because I wanted to run the race in Mandeville, LA. The 20 miler ended up being in South LA just because that's the way my schedule ended up. I was in LA when I needed to run the 20, so it was flat, flat, except one bridge. I was determined that my next long would be on hills. It was, and it was challenging ! I suppose most 22 mile runs are challenging no matter what the terrain. I also wanted it to be challenging because I know Memphis is going to be hilly. I'm not sure "how hilly", but I know it's rolling hills for most of the race, from what I'm told.<br />
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I'm continuing my trial of running 8 miles before my long run, so I ran 8 miles on Thursday. Thankfully, I was able to recruit my friend Kelly to run the 8 miles with me. So Friday, before the time change, I waited for daylight, and headed out for my run. I don't like running in the dark anymore, and thankfully, my schedule is flexible and I can do it. I had to wait until 7AM for daylight to arrive. By waiting for daylight, I knew the last hour, or more, would be warm. It was !<br />
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<tr><td class="tr-caption" style="text-align: center;">This pic and the one to the right lower, are in the same area</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;">. One the way out !</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">One the way back ! The fall colors didn't show up like I wanted. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">This is a flat area at the middle miles of my run. I love my country road running! This pic has many of my favorite "country" scenes - dirt road, green cow pastures, hay barn, farm house, fence posts, and barbed wire. Just need the cat, dog, and cows to show up and it would have been perfect. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Audrey's horse poses for a pic. He wanted to run !</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Audrey's dogs cheering me on .....Go Ginny Go ! </td></tr>
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I ended this week with 34 miles (I peaked last week at 42 miles). Friday when I finished the run, I didn't have much time. I had to pack the car and drive 2 hours to South LA. Getting in a car after a hilly 22 mile run was not on my wish list. I felt beat up the rest of the day, but that was to be expected with the distance, the hills, and the warmth at the end. I ended up running the 22 miles with a 9:57 average. I've been working REALLY hard on NOT slowing down at the end of my quality runs. This run was the first one that I totally failed, but the last 2 miles are up hill and fairly intense, so I'm choosing to look on the bright side. The bright side is this..... As mentioned my 20 miler was flat. My average pace was 9:55 for the 20. This 22 mile run was hilly and my average pace was 9:57. So even though I slowed down a LOT in the last 2, up hill miles, I'm focusing on the terrain and factoring in the temps. and calling it a great run.<br />
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For this marathon training, I'm doing some things that are similar, but I'm trying several new things. One being the 8 mile runs the day before my long runs. I'm also trying my longest run being 4 weeks out instead of my typical 3 weeks before the marathon. Today, I also decided that this week is going to be a step back week which will be different than my typical 3 week taper. This week, I'm going to cut my weekly mileage back (probably 20-25 miles) and my long run will be 8-10 miles. Then next week (2 weeks before the marathon), I will do a 16-18 mile run, and the Yasso's full 10X800 workout, and increase my weekly mileage again. I will do the long run early in the week, so it will be more like 2.5 weeks out. Then I will do a shorter taper after next week. <br />
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I have no idea how all of this will work out as far as racing, but it doesn't matter......<br />
I'm enjoying the training. I'm adjusting it as I feel it's needed. I decided on the "step back" week today, after running a 5 mile run and knowing that I'm NOT recovered from the 22 miles on Friday. It just feels right to "step back" this week, get some full recovery, and then pick it back up again next week.<br />
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Another good reason for a step back week is that Wed., my Mom, sister, and I will leave for a quick trip to Dallas, TX. From what I've read, it sounds like a run around <i><b>White Rock Lake</b></i> will be on the list, but I'm still researching the area. Happy Running ! Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com3tag:blogger.com,1999:blog-8080856887174526132.post-59219596092974156102016-10-30T18:52:00.001-05:002016-10-30T18:52:26.949-05:00My Peak Week in Pictures and WordsThis week may be my highest mileage week. I decided when getting back into this marathon thing I would ease back into it. This week I think I have max'ed out at 42 miles. I'm five weeks out, so I may have another week that is around 35-40 miles, but I will decide that week to week. <br />
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This week I had a 20 miler on the plan for Tuesday. I decided to run 8 miles on Monday, and double up the 2 distance days, like I did recently with the 8 miler and the 18 miler (Sat. and Sun). In the past, I've typically always had the day before my long run either off all together, or sometimes a low mileage day, like 4-5 miles. I wanted to experiment this time around with doubling up the mileage within roughly a 24-26 hour period. <br />
<br />
Monday I ran 8 and walked 1/2 mile, and a gym workout.<br />
Tuesday - 20.2 miles.<br />
My husband was off so he was sweet enough to drop me off 6 miles down the road, and then he picked me up hours later, 20 miles North. We dropped my waters the day before on our way home from running errands.<br />
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He dropped me off right before daylight, but the street lights lighted the way for the first mile. The first 6 miles was along the bayou, so with no planned pace for this run, I stopped several times to snap pictures. I'm really relaxed about this long run stuff these days, and I do not feel like these stops will have an impact on my race at all. I know some have a different opinion about stopping on training runs. I've always stopped every 20 min for water (heavy sweater), and I don't think the stops are a big deal. For me the hydration is my priority. During the race, I will drink on the run, although I'm debating that too. Many years ago, I trained and mastered the race day hydration on the run thing and since then I've always ran through the water stops. Later in the race, it seems that the drinking and running really takes the wind out of me, and seems to take a while to recover. At the recent half marathon in Mandeville, I started out running and hydrating like always - no stopping. I decided later in the race to stop and walk, just to see if it might be better. Now I'm not sure what to do because it seemed like my breathing was so much better with walking, quickly hydrating, and starting back at a good pace. Also, I had the added benefit of being confident that no water would go up my nose, which does happen to me from time to time when running and drinking. I suppose I will make a race day decision on that. After the pretty bayou run, I was on a 4 lane road with few photo opps, so I only stopped at my planned water stops. I ended the day with a 9:55 running average. My last 2 miles were my fastest miles - yay ! I'm happy with that, especially knowing that I ran the 8 miler and the gym workout the day before. I'm excited about the 28 miles in 25 or 26 hours too. <br />
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Wed was off<br />
Thurs - 5 miles then date day in New Orleans, and the Jack Reacher movie with the hubby.<br />
Friday was off<br />
Sat - still working toward Yasso's 800s - 2 weeks ago I did the 7X800. Today was 9x800. and in 2 weeks I will do the full Yasso 800s workout (10X800 with 400 recovery). I was excited that I was able to get back to the track to do this workout. You may recall the last time (7X800) I did it on the road. The road is cool to mix things up, but I do enjoy the track. Yasso's is not an easy workout. I've been so surprised at how easily I've been able to do these workouts. (remember, I've been basically off for 3.5 years). I'm a total believer that <i><b>"muscle memory"</b></i> is a true thing. I averaged 3:55 for the 9-800s with equal recovery (roughly 4:00).<br />
1 - 3:57, 2- 3:57, 3 - 3:56, 4 - 3:54, 5- 3:55, 6- 3:55, 7- 3:56, 8- 3:55, 9- 3:52<br />
With the warm-up, cool down, 800s and recovery, I ended up with 9 miles. This workout just PUMPS ME UP ! I'm still working on the mind work. For the last 3 repeats, I keep saying, <i><b>"I will NEVER give in the last 3, I will NEVER give in the last 3, I will NEVER give in the last 2"</b></i>, etc. etc<br />
For the 20 miler, at mile 16, I kept saying <i><b>"I will never give in the last 4 miles", "fast to the finish"</b></i><br />
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The fog was kind of kool and it eventually moved onto the track for a few minutes. It was kool to see, but of course it made the conditions a little humid, so not cool. :) <br />
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Sunday off and my week is done ! It's been great ! <br />
<br />Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com2tag:blogger.com,1999:blog-8080856887174526132.post-91281371105059885852016-10-22T19:17:00.000-05:002016-10-22T19:50:33.166-05:00Distance by CakeWe had a cold front that came through and left us with lows in the 40s - Hallelujah ! This is my step-back week, so today was my 3rd and final run for the week, and the only quality run this week. I've been in recovery mode from the 18 miler on Sunday. My plan today was to combine my long run and a tempo run. I decided on an 8 mile tempo run. I warmed up for 1.3 miles and then started. It has been a beautiful day here. <br />
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I'm enjoying the sun and the flowers along the way. With the cool nights, I know they will soon be gone for the long winter ahead. <br />
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I'm not sure why, but today I found it hard to find my tempo pace. I typically am not the best pacer. I'm a slave to the Garmin to control me, especially early in the run. Initially, I was thinking around 8:50 for the tempo. Mile 1 8:54, Mile 2 - 8:50 My splits for the first 2 miles do not reflect what was going on in my head and on my Garmin. I felt I was all over the place by the Garmin. Too fast - "slow down", to slow - "speed up". I kept repeating in my head "find it (the pace), feel it (the pace). Find it, feel it. Find it, feel it. Mile 3 - 8:45, Mile 4 - 8:44. I didn't intentionally speed up, but the weather was so perfect, I didn't force the slow down either.<br />
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Then it happened.......<br />
The Song of the Day<br />
Sometimes the music of a song inspires me, sometimes it's the words, and sometimes I change the words to something running related, but this song has both - the music and the words just work to MOTIVATE. They motivate me anyway. I just can't believe I've only recently downloaded it to my run music.<br />
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<u><b>Distance by Cake</b></u> (google it to listen) (<span style="font-size: x-small;">When running, I relate all songs to running. Much of this song works)</span><br />
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<b><i><span style="font-size: x-small;">Reluctantly crouched at the starting line<br />Engines pumping and thumping in time<br />The green light flashes, the flags go up<br />Churning and burning, they yearn for the cup<br />They deftly maneuver and muscle for rank<br />Fuel burning fast on an empty tank<br />Reckless and wild, they pour through the turns<br />Their prowess is potent and secretly stern</span></i></b><br />
<b><i><span style="font-size: x-small;">As they speed through the finish, the flags go down<br />The fans get up and they get out of town<br />The arena is empty except for one man<br />Still driving and striving as fast as he can<br />The sun has gone down and the moon has come up<br />And long ago somebody left with the cup<br />But he's driving and striving and hugging the turns<br />And thinking of someone for whom he still burns</span></i></b><br />
<b><i><span style="font-size: x-small;">He's going the distance<br />He's going for speed<br />She's all alone<br />In her time of need</span></i></b><br />
<b><i><span style="font-size: x-small;">Because he's racing and pacing and plotting the course<br />He's fighting and biting and riding on his horse<br />He's going the distance<br />No trophy, no flowers, no flashbulbs, no wine<br />He's haunted by something he cannot define<br />Bowel-shaking earthquakes of doubt and remorse<br />Assail him, impale him with monster-truck force<br />In his mind, he's still driving, still making the grade</span></i></b><br />
<b><i><span style="font-size: x-small;">She's hoping in time that her memories will fade<br />Cause he's racing and pacing and plotting the course<br />He's fighting and biting and riding on his horse<br />The sun has gone down and the moon has come up<br />And long ago somebody left with the cup<br />But he's striving and driving and hugging the turns<br />And thinking of someone for whom he still burns</span></i></b><br />
<b><i><span style="font-size: x-small;">'Cause he's going the distance<br />He's going for speed<br />She's all alone<br />In her time of need</span></i></b><br />
<b><i><span style="font-size: x-small;">Because he's racing and pacing and plotting the course<br />He's fighting and biting and riding on his horse<br />He's racing and pacing and plotting the course<br />He's fighting and biting and riding on his horse</span></i></b><br />
<b><i><span style="font-size: x-small;">He's going the distance<br />He's going for speed<br />He's going the distance</span></i></b><br />
<span style="font-size: small;">"Distance" came on around 4.5 miles of my 8 mile tempo run. At this point I was so jazzed up with the song and the weather it became a progression run - kind of. Mile 5- 8:34, Mile 6 - 8:25, Mile 7 - 8:31, Mile 8 - 8:25. The cooler weather helps so much. I was gradually increasing speed, but by effort, I wasn't pushing too extremely. It was really just comfortably hard - just what a tempo run should be. I ended up averaging 8:39 for the tempo. </span><br />
<br />
<span style="font-size: small;">Another week of training done! </span><br />
<span style="font-size: small;">6 weeks until St. Jude Memphis 26.2</span><br />
<span style="font-size: small;">Thankful when I have friends to run with, but so thankful I can enjoy solo, music-filled runs too.</span><br />
<span style="font-size: small;">Sunday will be a rest day, and then next week will be my higher mileage week. I will plan on 40-45 miles. I have a 20 miler and will do it mid-week. I also have 8-9 X 800s, working toward Yasso's 800s. </span><br />
<br />
<span style="font-size: small;">fyi - the pics were taken after my run.......</span><br />
<span style="font-size: small;">(sometimes if I'm on a LSD run I will stop and take pics, but not when I'm in tempo mode) </span>Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com3tag:blogger.com,1999:blog-8080856887174526132.post-72526906026081348882016-10-18T15:49:00.002-05:002016-10-18T15:57:34.725-05:0026.2 in 25 hours<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbItshqoHTdMjuPTz7vrt3nNc90VrplHMtWyjBDMfhRIzZjwDGBwpUz8qEs1d-2_OrMKLIpsBIYdP_b2W1hD_lszqreBwiH9fVNGrZShDY_VLll-uS8370bVxq3HQk3TkGsXrsvVaygyc/s1600/RunMandeville2016+%252814%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbItshqoHTdMjuPTz7vrt3nNc90VrplHMtWyjBDMfhRIzZjwDGBwpUz8qEs1d-2_OrMKLIpsBIYdP_b2W1hD_lszqreBwiH9fVNGrZShDY_VLll-uS8370bVxq3HQk3TkGsXrsvVaygyc/s320/RunMandeville2016+%252814%2529.JPG" width="320" /></a></div>
I easily reached my goal to run 26.2 miles in 2 runs, and roughly 25 hours. (8.1 Sat., 18.1 Sunday) I was happy to meet Laura (AL cousin) and Paige to run 5 miles before the Gulf Coast Half marathon, Mandeville, LA. I broke my "no pre-dawn" running rule. I just had to.......<br />
First, I was excited to visit with Laura and Paige. Second, I'm doing mostly solo runs, so I was excited to run with PEOPLE. Especially considering my Ipod has been on the blink for 2weeks, meaning I've been using my backup shuffle (boring), so no podcasts, no radio, no talk radio. I don't mind solo running, but I do need some variety to keep me entertained. Get it right Apple, I need my Ipod......I'm in the middle of marathon training.....<br />
<br />
So I met Laura and Paige and we chatted away 5 miles - quick chat run, but slow by pace. I didn't have much of a pace plan for the race, but I was aware - the temperatures were on the warm side, and definitely humid. My main goal was to get the 18.1 miles checked off. I ended up running 2:02 (9:20 avg.). Like all races it was challenging at the end. It really didn't feel like an 18 miler it felt like a 5 miler and then 13.1. In my mind, there is a big difference !<br />
<br />
My splits - 1 -9:54 I would have preferred around 9:30, but there was a people problem, and I started to far back. No worries !<br />
2-9:32, 3-9:20 good, I decided at this point that 9:15-9:20 felt about right for the day, considering all (18 miles, heat, humidity, no wanting to race)<br />
4- 9:09, 5- 9:11, 6- 9:21, 7- 9:16, 8- 9:16, 9- 9:20, 10- 9:13, 11- 9:16, 12- 9:12, 13- 9:16, 1:00<br />
<br />
I'm pleased with the weekend. In reviewing my splits, I can think of nothing better to say than....<br />
I'm pumped. When I started this journey in May, I decided I would not be running big miles, but I wanted something new to focus on. I decided mental training was going to be my focus. By big miles, I mean when I left off 3.5 years ago, I was running 40-75 miles and actually peaked out at 80 miles (1 week), at age 45. Been there, done that ! So I've been reading about mental performance, using mantras during my training runs/races, reading, reading, visualizing, etc. I'll write more on this later, but the thing I wanted to work on most is not falling off the pace at the end. All these years, I always thought it was a training/fitness thing when I gradually slowed at the end of training runs and races. So each time, I trained harder, more miles, etc., and still ended up falling off at the end of most long runs and races. What I FINALLY realized this summer, is it was probably never a "fitness" thing, it was a "mind" thing. I'm still in the testing phase, but so far, the mind focus is a HUGE bonus for me. So yes, I ended the weekend with 26.2 miles, 2 runs, 25 hours. Now I just need to subtract 1 run, and 20.5 hours by Dec. 3rd, at St. Jude Memphis, TN. <br />
<span style="font-size: large;">the journey continues......</span><br />
<br />
<div style="text-align: center;">
A few of my favorite pictures from the Mandeville, Louisiana weekend, 2016.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlVoBxGJ52LpoMmGktG3SMAY6PrB0Ny5yz6SOygMMwiHw9tKh-DFP-E7iW6QYkZ5KsqvEHc1Bk5IMgEZhn4f6I860eD-If6oCGyN8UgkaRYU2p3t0WCxnFAMYeT_DV3FTk_YgTOCsF6_Y/s1600/RunMandeville2016%25282%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlVoBxGJ52LpoMmGktG3SMAY6PrB0Ny5yz6SOygMMwiHw9tKh-DFP-E7iW6QYkZ5KsqvEHc1Bk5IMgEZhn4f6I860eD-If6oCGyN8UgkaRYU2p3t0WCxnFAMYeT_DV3FTk_YgTOCsF6_Y/s320/RunMandeville2016%25282%2529.JPG" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Sunday 18 milers - Paige, Me, Laura</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4onxrd8CZcK-sp2I6jFEBWhc3vumaBe-S5Tx-QQ2x_QUIizepnm3XFfcL00mYkvNyb5JGqARa23vrPfAFUYHrw-SiBsuHeXEZBltr05puQR-qT2L07bO14-lPsdZLpBuw0VLQryNp-cc/s1600/RunMandeville2016group.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4onxrd8CZcK-sp2I6jFEBWhc3vumaBe-S5Tx-QQ2x_QUIizepnm3XFfcL00mYkvNyb5JGqARa23vrPfAFUYHrw-SiBsuHeXEZBltr05puQR-qT2L07bO14-lPsdZLpBuw0VLQryNp-cc/s320/RunMandeville2016group.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">3 of my AL cousins in this picture - so happy to see them !</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<br />Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com1tag:blogger.com,1999:blog-8080856887174526132.post-32798241038435838092016-10-15T11:21:00.001-05:002016-10-18T15:56:27.276-05:00<!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
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<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
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<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
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<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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Name="List Table 6 Colorful Accent 5"/>
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<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:8.0pt;
mso-para-margin-left:0in;
line-height:107%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
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<![endif]--><span style="font-family: "verdana" , sans-serif; font-size: large;">Tick-tock, tick<span style="font-family: "verdana" , sans-serif;">-</span>tock, I’m on the clock.<span style="mso-spacerun: yes;"> </span></span><span style="font-family: "verdana" , sans-serif; font-size: large;">
</span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "verdana" , sans-serif; font-size: large;"><span style="mso-spacerun: yes;"> </span>2 days, <span style="mso-spacerun: yes;"> </span>26.2 miles the goal </span></div>
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<span style="font-family: "verdana" , sans-serif; font-size: large;">8.1 is done, with attached scene to see</span></div>
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<span style="font-family: "verdana" , sans-serif; font-size: large;">Tomorrow, 18.1 the goal will be.</span></div>
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<span style="font-family: "verdana" , sans-serif; font-size: large;">5 miles with sweet cousin and friend,</span></div>
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<span style="font-family: "verdana" , sans-serif; font-size: large;">Sole2Soul sisters are at it again.</span></div>
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<span style="font-family: "verdana" , sans-serif; font-size: large;">13.1 Gulf Coast Mandeville looking for friends I might see.</span></div>
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<span style="font-family: "verdana" , sans-serif;"><span style="font-size: large;"><span style="font-family: "verdana" , sans-serif;">All within 25 hours my running will be.</span> </span></span><br />
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<span style="font-family: "verdana" , sans-serif;"><span style="mso-spacerun: yes;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc9txTnpyp5TX_pefY7T9lVQ41N1MJIIDiAbcKi09c2tEamIRM1CPpgyv_bhbO8cH4wbkWbp_tkcHP9kvw5tZj4Li0yUmt8RZAXmo9fOFIph08zpkZrtWT16Wv2GtqjPJ49mLP6kC6dgI/s1600/IMG_4347.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc9txTnpyp5TX_pefY7T9lVQ41N1MJIIDiAbcKi09c2tEamIRM1CPpgyv_bhbO8cH4wbkWbp_tkcHP9kvw5tZj4Li0yUmt8RZAXmo9fOFIph08zpkZrtWT16Wv2GtqjPJ49mLP6kC6dgI/s400/IMG_4347.JPG" width="400" /></a></span></span></div>
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Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com1tag:blogger.com,1999:blog-8080856887174526132.post-83482042954015516152016-10-12T20:14:00.002-05:002016-10-13T16:58:43.319-05:00The journey back to 26.2 continues....Last week was a "step back" week. I've been running 1 week with higher mileage followed by a week of lower mileage. This has proved to be a great strategy so far in that I'm getting plenty of recover and I'm feeling great. I haven't gotten up to my "big miles" yet (over 16 miles), but so far, the "coming back" has been relatively easy. Even with the summer training, I'm feeling strong.<br />
My mileage last week ended at 21.4 miles. The week also ended with a 5k on Sunday. My last 5k was May 27th at the Greek Fest 5k (25:37). The Sunday race was scheduled for 12:00PM. We finally had a cool front pass through the Chalmette area, and the 5k is at noon, missing the mornings cool air, urgh! I warmed up for a 12:00 PM start, and the race started at 12:35. I didn't bother with warming up again and decide to "just run." It's not like I've been training for a 5k anyway. The races in the Chalmette area are typically small, and with the 12PM start, it was even smaller than usual. I won the ladies overall female award and was 3rd overall with a time of 24:47.....that's how small it was. I ran this race 2:12 faster than my time last year at this same race. I'm really excited about my splits - 8:09, 8:09, 8:07. The 1st and the 3rd mile was over the Violet bridge, and the rest was flat. I like to run the occasional 5k as a test of my fitness. I like to geek out on the McMillan calculator and dream.......To be honest, I'm way ahead of where I expected to be at this point in the game.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhlQ2d_ozyJc6wUGAP2RBJxs9qBA3xLi7z2V90Wx5QQjSusQelX0a-B6xuMdxd2K3a3GoO651QICbzsAOHx_fP-VpHSSQayNjJfDpzWscQPcTRiMA_H6FVDXK7-hPwwbfJH_aS1BWtFOE/s1600/Delacroixfall2016%252821%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhlQ2d_ozyJc6wUGAP2RBJxs9qBA3xLi7z2V90Wx5QQjSusQelX0a-B6xuMdxd2K3a3GoO651QICbzsAOHx_fP-VpHSSQayNjJfDpzWscQPcTRiMA_H6FVDXK7-hPwwbfJH_aS1BWtFOE/s320/Delacroixfall2016%252821%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"> Enjoying the early morning cool air while watching the Chicago marathon. Love our South LA camp views. </td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcNOQ4BFrSb3k-a29AEEyaqkX_2lo74uD7VXGjeGuMTesXuUs8JgetclR3XA15sN3O20mFORllG7FqR6Rzw1__927yy7SlLVHrwZXUVve5ZDhTNg8GR1ufCkK4UZn1KqeASG4d5LkCU6g/s1600/DelacroixFall2016+%25283%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcNOQ4BFrSb3k-a29AEEyaqkX_2lo74uD7VXGjeGuMTesXuUs8JgetclR3XA15sN3O20mFORllG7FqR6Rzw1__927yy7SlLVHrwZXUVve5ZDhTNg8GR1ufCkK4UZn1KqeASG4d5LkCU6g/s320/DelacroixFall2016+%25283%2529.JPG" width="320" /></a></div>
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A few of my favorite "run scenes" from this week. </div>
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This week I will be running 40 miles. Today I had 7X800 on my path to Yasso's 800s. You may recall the pics of the rubberized track in St. Bernard, LA. I couldn't stomach the thought of running the 800s on the asphalt track here in MS (my only option). So instead of the track I opted for road 800s. I prefer the "exactness" of the track, and I like to check my splits along the way, but finding a pretty road location is not a bad option either. I averaged 4:00 for 800s. It was cool this morning so the workout was much less taxing than it can be in the heat. The section of road that I picked has some mild rolling hills. You may be able to see the slight incline in some of the pics below. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoqyJO-FckZ_1s3SudEIoS1VA9TGPcjAiq2hmQn96_M_bNVnc7ztWN-wdlbMgWf8LU-MpGHGv3aUyvFyH9ZfIXZH1dGmgU59h9CPaG8VHG6p4V-gdVHXD9H5nOIB1ZhFrfYYgprbzongU/s1600/RunOct3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoqyJO-FckZ_1s3SudEIoS1VA9TGPcjAiq2hmQn96_M_bNVnc7ztWN-wdlbMgWf8LU-MpGHGv3aUyvFyH9ZfIXZH1dGmgU59h9CPaG8VHG6p4V-gdVHXD9H5nOIB1ZhFrfYYgprbzongU/s320/RunOct3.JPG" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwgMJQH1TSRkKzJCYNo_5K7UL9sqr8H5CYkaprYe6caa_bmfjiIh2vYspfLt26CSmNh7j9UxDnTGFfSX0VTGNZbyoaltRtQPmP9vaY4y2RjsvCsEaKFILrIO4T-0bBkBPQRLDDLl1IlAg/s1600/RunOct5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwgMJQH1TSRkKzJCYNo_5K7UL9sqr8H5CYkaprYe6caa_bmfjiIh2vYspfLt26CSmNh7j9UxDnTGFfSX0VTGNZbyoaltRtQPmP9vaY4y2RjsvCsEaKFILrIO4T-0bBkBPQRLDDLl1IlAg/s320/RunOct5.JPG" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl1C5Kj4OjIRAvZTmYpWO3XAG5NoV2etCKFs-Vj2leRi_loh3k90uFGfmMRwWi5EAZvQgHPLLkEKWcR1pD4tkd2Pp1er2lUV-LB7vpxopaV9kNKJJO43dyp7iAzW4f9O1abiCBY8AGEoE/s1600/RunOct6.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl1C5Kj4OjIRAvZTmYpWO3XAG5NoV2etCKFs-Vj2leRi_loh3k90uFGfmMRwWi5EAZvQgHPLLkEKWcR1pD4tkd2Pp1er2lUV-LB7vpxopaV9kNKJJO43dyp7iAzW4f9O1abiCBY8AGEoE/s320/RunOct6.JPG" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb9y8aJraqE2U014O1UQ7UNL-RZfkKmYKg1xLDkgHvphWqFJ7CZ-7K_1i7lWkMDP1BBSSvsCzmnPiVHwNDyM6cLUJdZLZV9dNOKD1hDQZOCK1OJg-GaHLkhEH1skn0lurPjUnu8RAgZdg/s1600/RunOct.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb9y8aJraqE2U014O1UQ7UNL-RZfkKmYKg1xLDkgHvphWqFJ7CZ-7K_1i7lWkMDP1BBSSvsCzmnPiVHwNDyM6cLUJdZLZV9dNOKD1hDQZOCK1OJg-GaHLkhEH1skn0lurPjUnu8RAgZdg/s320/RunOct.JPG" width="240" /></a></div>
A home health hospice nurse stopped at 2 houses within my 1/2 stretch of 800s. It was a not so subtle reminder to do this (run) while I can.<br />
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<b><i><span style="font-family: "verdana" , sans-serif;">"One day I will no longer be able to do this, today is not that day !"</span></i></b></div>
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Today I'm feeling especially lucky and blessed to run for those who can not. </div>
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**7 weeks until St. Jude 26.2</div>
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**Sunday I'm running 18 miles - 13.1 at the Gulf Coast Half Marathon, Mandeville, LA I'm excited to run the first 5 with my cousin from AL. </div>
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#Gratitude </div>
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#doitwhileIcan</div>
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<br />Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com3tag:blogger.com,1999:blog-8080856887174526132.post-21131548327508195652016-10-02T16:33:00.000-05:002016-10-02T16:33:19.797-05:001st "Runner's High" of the season <div style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;"><span style="font-size: large;">This week's "Run Scenes"</span></span></div>
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<span style="font-family: "verdana" , sans-serif;">I had a great week of training. It started with this:</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibM0XYpRd-Ph_agArk8dQuaa5ecvAN6hX5nbIuDTvqcpuPdMvWITWgUNACvWTa3QNyStN1MosBEnV7POmqUWJdtpUDmfouAxP6dkTqjG836VzqilFFzkTb11QOhWy0JPqPOdjrdSrNJrE/s1600/RunTrack.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibM0XYpRd-Ph_agArk8dQuaa5ecvAN6hX5nbIuDTvqcpuPdMvWITWgUNACvWTa3QNyStN1MosBEnV7POmqUWJdtpUDmfouAxP6dkTqjG836VzqilFFzkTb11QOhWy0JPqPOdjrdSrNJrE/s320/RunTrack.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So happy that I found this great track a few months ago. It's near our camp in LA, so I will plan my track workouts when I'm in South LA. </td></tr>
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<span style="font-family: "verdana" , sans-serif;">The week started off continuing with our summer, south LA temps, even though the calendar says it's fall. Excitement was already building in my mind because the extended forecast predicted cooler temps by the end of the week. I planned my long run for Thursday, based on the prediction. </span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Monday</b> - I ran a total of 6 miles - 1 mile w/u, 5X800 with 400 recovery, and 1 mile c/d. I averaged right around 4:00 minutes with a couple being just under 4:00. ( I accidentally erased my splits before getting to review them) I'm working toward <b>"Yasso's 800s"</b> before the St. Jude Memphis marathon in Dec. The Yasso's workout has been a favorite of mine for many years. If your not familiar, google it. Basically, the Yasso prediction is with "proper distance training", if you work up to 10X800 at a particular avg., let's use 4:00 min.(equal recovery time, 4:00 min.), you can run a 4 hour marathon. For me personally, it never worked out, but I still think it's a great workout, and I love the challenge of it. For me, it's always been 7-10 minutes slower for the marathon. For St. Jude, I have no goal other than to finish (1st marathon in 3.5 years), and I certainly do not have a 4:00 marathon in mind, but I value the workout.</span><br />
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<span style="font-family: "verdana" , sans-serif;">Tues - I did a short, short weight/core workout, while working. (self-employed flexibility)</span><br />
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<span style="font-family: "verdana" , sans-serif;">Wed. - 6.5 miles easy. It was 3-4 degrees cooler this morning with lower humidity, and it made a huge difference.</span><br />
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<span style="font-family: "verdana" , sans-serif;">Thurs. - 16 miles, planned around the predicted cool front for South MS. It was low 60s when I started my run. </span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibdVSjNoD3XES5WsuOiuUbiLfh3ou8dg3HhPGBDSYkKnRrNbRmVb5t-qk-rQlBxjDkAjgBGkZTLCzdE4my3L9ToQ-E9LVooBOnuFf_uCryLmAEne7soHzL4rfdjCnbL92Kja3cqQZjFFA/s1600/Runtrack2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibdVSjNoD3XES5WsuOiuUbiLfh3ou8dg3HhPGBDSYkKnRrNbRmVb5t-qk-rQlBxjDkAjgBGkZTLCzdE4my3L9ToQ-E9LVooBOnuFf_uCryLmAEne7soHzL4rfdjCnbL92Kja3cqQZjFFA/s320/Runtrack2.jpg" width="238" /></a><span style="font-family: "verdana" , sans-serif;">In the spring a major hwy near my home was washed out by flooding. The hwy is still closed while a new bridge is being built. This allowed me to run one of my favorite pre- Katrina
loops. After hurricane Katrina, many people permanently moved further north into our area. My plan for the run was to run steady until mile 12 of 16,
& then pick up the pace the final 4 miles. Exactly at mile 12, the
song of the day starts to play. Already feeling good because of the
weather, this put some extra pep in my step. "That Power" (Will I Am w,
J Bieber). Some of the lyrics - </span><br />
<i>"And oh, I'm alive, I'm alive, I'm alive<br /> And oh, I can fly, I can fly, I can fly<br /> And oh, I'm alive, I'<span class="text_exposed_show">m alive, I'm alive<br /> And I'm loving every second, minute, hour, bigger, better, stronger power</span></i><br />
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<i> I got that power<br /> I got that power<br /> I got that power<br /> Power, power, power</i><br />
<i> Whatever doesn't kill you, only makes you stronger<br /> So Imma get stronger<br /> (Comin' like a battle ram, battle ram)<br /> I'm knocking knocking down that door again, door again</i><br />
<i>(Comin', comin' like a battle ram, battle ram)<br /> I'm knocking knocking down that door again, door again."</i><br />
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<span style="font-family: "verdana" , sans-serif;">This song totally pumped me up to finish strong. It's been a very long time since I've trained hard enough to get the "runner's high". This is my favorite time of the year, and especially love the first few cool fronts that pass through. It's so refreshing, it's easy to get a buzz, and you finally get to see and feel some of the results of the dedication of surviving the summer in the South.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkEkxM27vg2gWZ3pdmrkZuPgdTNi7BW7sKgBCBjEHLYb7zIpYY2GwIk-4NJA09QV92fEKn3sTBcb1uOVsfFIaZiyqmZzW9wZZWzkVNgR3THyg4ryjqvNOi4HXE2da-A5SpdsycE5blzXI/s1600/Runtrack3.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkEkxM27vg2gWZ3pdmrkZuPgdTNi7BW7sKgBCBjEHLYb7zIpYY2GwIk-4NJA09QV92fEKn3sTBcb1uOVsfFIaZiyqmZzW9wZZWzkVNgR3THyg4ryjqvNOi4HXE2da-A5SpdsycE5blzXI/s320/Runtrack3.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This pic looks like me while running in the cool air on Thurs.<br />
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<span style="font-family: "verdana" , sans-serif;"><span style="font-size: small;">The cool temps continued for my Sat. run. The plan for this run was simply to finish my planned weekly mileage, which was 35 miles. I ran it slow, and felt great. I ran on the paved trail near my home, and enjoyed seeing everyone out enjoying the 1st cool snap of the season.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5xBY2cigB1e4_ip7-lGnmMypkC7eWWGsMQ3pMApLGoWWifXrBIx7dSfV_VGgsQZDdfryG3j3kFnsKc1QFN0hQ4VfvQu1-th33UzUVcZNWJJ-IYB2hP3c7fwSHSqINQt5pZUydKqEilp4/s1600/Runtrack4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5xBY2cigB1e4_ip7-lGnmMypkC7eWWGsMQ3pMApLGoWWifXrBIx7dSfV_VGgsQZDdfryG3j3kFnsKc1QFN0hQ4VfvQu1-th33UzUVcZNWJJ-IYB2hP3c7fwSHSqINQt5pZUydKqEilp4/s320/Runtrack4.jpg" width="320" /></a></div>
<span style="font-family: "verdana" , sans-serif;">Here is some Mississippi art for your enjoyment.</span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="font-family: Verdana,sans-serif;"><span style="font-family: Verdana,sans-serif;">I've been running 1 week with higher mileage, and stepping back the next week. Next week I will run 20-25 miles. I just noticed there is a 5k near me next Sunday, so I may jump in to test my fitness. Even though the 5k is not my goal, it's still a great prediction tool for me. </span></span></span><br />
<span style="font-family: "verdana" , sans-serif;"><b><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">Happy Fall Running ! </span></span></span></span></span></span></span></span></b> </span></td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"><br />
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<a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/gratitude?source=feed_text&story_id=10210618686282385"><span class="_5afx"><span class="_58cl _5afz"></span><span class="_58cm"></span></span></a><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/runms?source=feed_text&story_id=10210618686282385"><span class="_5afx"><span class="_58cl _5afz"></span><span class="_58cm"></span></span></a><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/9weeks?source=feed_text&story_id=10210618686282385"><span class="_5afx"><span class="_58cl _5afz"></span><span class="_58cm"></span></span></a><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/musicmovesme?source=feed_text&story_id=10210618686282385"><span class="_5afx"><span class="_58cl _5afz"></span><span class="_58cm"></span></span></a><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/cloud9running?source=feed_text&story_id=10210618686282385"><span class="_5afx"><span class="_58cl _5afz"></span><span class="_58cm"></span></span></a></div>
Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com1tag:blogger.com,1999:blog-8080856887174526132.post-67711978623225662792016-09-25T17:05:00.000-05:002016-09-25T17:05:00.159-05:00Oregon Fall Half Marathon<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVb8FQ3pZ-LEQTZEDBvJ2zy5DeJmr5dkWTiEkQbwfjWKIzKOVtEbzke-wWao_-_3eEoC4J52R33vtSK-VlVT2SfbUMtXxEqHyG9bsSWKYvOhf40ZsQznLUpmOKj_ezMtVsw7kVDb-_BHo/s1600/OR+SEPT+2016+%252824%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVb8FQ3pZ-LEQTZEDBvJ2zy5DeJmr5dkWTiEkQbwfjWKIzKOVtEbzke-wWao_-_3eEoC4J52R33vtSK-VlVT2SfbUMtXxEqHyG9bsSWKYvOhf40ZsQznLUpmOKj_ezMtVsw7kVDb-_BHo/s320/OR+SEPT+2016+%252824%2529.JPG" width="320" /></a></div>
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<span style="font-size: large;"><b><span style="font-family: Verdana,sans-serif;">Oregon Fall Half Marathon</span></b></span></div>
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<span style="font-size: large;"><b><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Racing the States</span> </span></b></span></div>
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">It's been about 1 year since my friend Kelly texted me, out of the blue, to run some fartleks with her. When she texted me, we hadn't run together in probably 1 1/2 years, and I had been on a 2 year break, other than running 2-3 times per week, mostly 2-3 miles at a time. Her invitation was just what I needed. From that first day with her where I ran my fartleks at just above my slow jogging pace, it seems that the tiny bit of increase from a slow jog was enough to jolt me back into finding and returning to my love of running. Over the past year, I have taken a super conservative route. At first, I was conservative because I was still happy with the "non training" side of things. As things progressed, I continued to be very conservative so that I would be sure to run injury free. I've been EXTREMELY fortunate and I've only had 1 major injury in my "running career". I call it major because it sidelined me for about 4-6 weeks, but it totally took me off "my game." When I was able to return to running, I didn't have much desire to do it. For 2 years, I ran mostly to maintain a healthy lifestyle, and out of fear of totally letting go of running. </span></span></span></div>
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Early this year when I decided to return to the marathon, I also decided I was once again ready to up my training game. Currently, things are going GREAT ! I'm not training near the level that I did 3 years ago (Boston 2013), but I have stepped it up to doing some speed work and I've increase my weekly mileage some.</span></span></span></div>
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Fast forward to Sept 10, 2016. Early in the summer, Chad & I decided on a trip to Oregon in Sept., and immediately I knew I had to find a race. I've decided to <i><b>"Race the States"</b></i> by my own rules. I basically want to run a race, of any distance (2 miles-26.2 miles) in each of the states. I don't know that I will ever finish this, but when I travel to a state that I have not raced, it will be a priority to find a race.</span></span></span></div>
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">The Oregon Fall 13.1 fit into our schedule the best. I wanted to fly to Portland on Friday, run a race on Sat. and then proceed with our vacation. Ideally, if I was trying to PR (run a personal record), flying across the country and then racing the next day is not ideal, but I'm no longer running for PRs, and in fact, my racing is about 80% effort I would say. I raced for so many years, at this point, I have no desire to jump my racing effort up to 100%, all out "racing." I've thoroughly enjoyed racing at this level for a change. It allows for a lot of freedom, and for me currently it's very enjoyable. Perhaps one day I will return to pushing to 100%, but for now, I'm a happy, happy camper at my current level of racing. </span></span></span></div>
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Friday afternoon we arrived in Portland, jumped in the rental car and headed toward Camby, OR. I wanted to find the race site. During my research of Camby, I found a Dahlia flower farm. It just so happens that our timing was perfect for seeing the blooming fields.</span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZMixIdWcDYFfKCDOJD5-c_4w9eo4tp42iynO7_Rd3cdqOTqwQe0vfJVFYrk63CTULZgiJ0YVe8KGmBH1PuNhVw2PW2GmUX9MZvFxzZ6UNfknt9pxls-4pswj5BPnujxpflMutqm8260o/s1600/OR+SEPT+2016+%252813%2529.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZMixIdWcDYFfKCDOJD5-c_4w9eo4tp42iynO7_Rd3cdqOTqwQe0vfJVFYrk63CTULZgiJ0YVe8KGmBH1PuNhVw2PW2GmUX9MZvFxzZ6UNfknt9pxls-4pswj5BPnujxpflMutqm8260o/s320/OR+SEPT+2016+%252813%2529.JPG" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-wjCZ4rgLUWrVyYF27lOniBFW90F2Ckkex_sJB0fGOpTDaWfRtrsYi-UMo0B7GFqk7r5PQgeUQKVU_ufvP57mBw435eo7VmD0-Iz6IFrSoBaujYSJUbg-l1UP7o27hLydDBAi-WqmAX0/s1600/OR+SEPT+2016+%252814%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-wjCZ4rgLUWrVyYF27lOniBFW90F2Ckkex_sJB0fGOpTDaWfRtrsYi-UMo0B7GFqk7r5PQgeUQKVU_ufvP57mBw435eo7VmD0-Iz6IFrSoBaujYSJUbg-l1UP7o27hLydDBAi-WqmAX0/s320/OR+SEPT+2016+%252814%2529.JPG" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNCKJY4UH05mDpArs6W4VIw5pPzruByTFQ4l81hJqS7BPyXb7S3kzRR5dHgE1vBVdLiW1B5RdUYHDjY5t_Filz0kiBtdBgNiARPLB-4tBEqoIHlMPjq5MTuO1PE-Zy5QYolgKZj3uqzpA/s1600/OR+SEPT+2016+%252810%2529.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNCKJY4UH05mDpArs6W4VIw5pPzruByTFQ4l81hJqS7BPyXb7S3kzRR5dHgE1vBVdLiW1B5RdUYHDjY5t_Filz0kiBtdBgNiARPLB-4tBEqoIHlMPjq5MTuO1PE-Zy5QYolgKZj3uqzpA/s320/OR+SEPT+2016+%252810%2529.JPG" width="320" /></a></div>
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"> </span></span><b><span style="font-family: Verdana,sans-serif;"> <span style="font-size: x-small;">had to share</span></span></b></span></div>
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">After touring Swan Island Dahlia fields, we went to dinner and we arrived at the hotel for an early night in. At dinner, I mentioned to Chad that I was very tired and flying across country and racing the next morning was going to be a challenge. After the travels of the day, I was asleep early. When I woke up Sat., I felt fully refreshed. Chad delivered me to the race site. I was so excited to escape the heat and humidity of the South. I think it was upper 50s or lower 60s at the start. During the race it may have been lower 70s at the end, but with the low humidity, it was nice. The course was a rolling hills course, with the steepest hill at mile 13. The course was in a rural area, and an agricultural area. The race started at St. Josef's Winery, and they had grapes on the vines at the winery.</span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7VCZjUSjHaWOnyHnqRNtFkGwrGYbMbL_3EMC5GjbPdcIREVQYUSobGJQRMF92JltU-FoDTIB0x3qx_TQtaQZow44DdH7WUnIObvgjo0kxMs1BAhW7envgD-KZ3Y3JiiF7Ivy4klVxI2Q/s1600/OR+SEPT+2016+%252825%2529.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7VCZjUSjHaWOnyHnqRNtFkGwrGYbMbL_3EMC5GjbPdcIREVQYUSobGJQRMF92JltU-FoDTIB0x3qx_TQtaQZow44DdH7WUnIObvgjo0kxMs1BAhW7envgD-KZ3Y3JiiF7Ivy4klVxI2Q/s320/OR+SEPT+2016+%252825%2529.JPG" width="320" /></a></div>
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<span style="font-size: large;"><b>St Josef's Winery, Canby, OR </b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglZ5A1pqtymROVMHlX8YzmwhszH9lUG-Uk5fP-tk4z99VQMbdopvm6YFniB_-OuhSeW4mmAxctuB6Crs4Cbb5CKnmtIA6LMYmgKh9vSezu8t9mj7U5M1CfIzKH_8s7WV3bN4C9B1G1QuE/s1600/OR+SEPT+2016+%252826%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglZ5A1pqtymROVMHlX8YzmwhszH9lUG-Uk5fP-tk4z99VQMbdopvm6YFniB_-OuhSeW4mmAxctuB6Crs4Cbb5CKnmtIA6LMYmgKh9vSezu8t9mj7U5M1CfIzKH_8s7WV3bN4C9B1G1QuE/s320/OR+SEPT+2016+%252826%2529.JPG" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgDLyTydEPM6iyBx-MYI96L97hnwuSeetK3JQNMxk0l_GV8mkF8fCbgoRwQINgVuYQihib91vV35PCmeqxhpSKkAcKFUx0PStYHSeoL0LjnY_31H3e-L_sBiUgrleR3GUTnltRDukl5cc/s1600/OR+SEPT+2016+%252827%2529.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgDLyTydEPM6iyBx-MYI96L97hnwuSeetK3JQNMxk0l_GV8mkF8fCbgoRwQINgVuYQihib91vV35PCmeqxhpSKkAcKFUx0PStYHSeoL0LjnY_31H3e-L_sBiUgrleR3GUTnltRDukl5cc/s320/OR+SEPT+2016+%252827%2529.JPG" width="320" /></a></div>
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"> The first several miles of the course headed the same direction (east) with mountains in the distance. There's just something about water and mountains that's so therapeutic to me. My favorite races are the small, rural races with beautiful scenery. This one did not disappoint. They capped the half marathon at 300. There was also a 10k, but I'm not sure what the cap was for it, but the race was well organized. The size of the race, for this facility was great. </span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB_a6A7K8MmBgjapFMpDWrncL4jm7i6NJJg_LqwG89QZFZGRVWZLr_5cYGsSOk-nYIXtwTT0Dni-fvTf-HKab7EBcN88JcLTbnb9ET_xkWjascGQXPib8z4JbXvPXknLNIJHes9m5FDQE/s1600/OR+SEPT+2016+half+marathon.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB_a6A7K8MmBgjapFMpDWrncL4jm7i6NJJg_LqwG89QZFZGRVWZLr_5cYGsSOk-nYIXtwTT0Dni-fvTf-HKab7EBcN88JcLTbnb9ET_xkWjascGQXPib8z4JbXvPXknLNIJHes9m5FDQE/s200/OR+SEPT+2016+half+marathon.JPG" width="200" /></a><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Even after the long travel day before the race, I felt great the whole race. In April, I went under 2 hours for the half again (1:59), which was a new goal for this year. My training from May until this race has been great so I was hoping, and expecting good things, especially with good training, good temperatures, and the low humidity (I'm a HEAVY sweater, so lower humidity makes a HUGE difference for me). I had mentioned to Chad at dinner the night before the race that if I ran GREAT in the race that I hoped to run 1:55. I ended the race with a finish time of 1:54. With it being a smaller race, I was able to win my age group too. You can't really see it in the picture below, but near the bottom of the ribbon you can barely see a small blue pin. This is the age group winner pin. The medal also doubles as a cowboy belt in case I want to "cowboy up."<br /><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_yF92jUCBDFugIE9QRzBFg4Y8DRN8PHB7QuBqMR4WO-H-fwtLzq6xZ3L9m_jpqaKFAlNVa-89FsQnHq1Po9B15UvJtwudsNJIiFMUfDq1ok45jyti3rk9gMFnAl0LwzEdj6N1eEhsZ3c/s1600/IMG_1653.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_yF92jUCBDFugIE9QRzBFg4Y8DRN8PHB7QuBqMR4WO-H-fwtLzq6xZ3L9m_jpqaKFAlNVa-89FsQnHq1Po9B15UvJtwudsNJIiFMUfDq1ok45jyti3rk9gMFnAl0LwzEdj6N1eEhsZ3c/s320/IMG_1653.JPG" width="137" /></a></div>
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"> The race shirt is one of my favorites. They offered gender specific sizing and the ladies is v-neck which is my personal favorite. I also love the distressed print. </span></span></span></div>
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">This race is the next step in my training for the St. Jude Memphis marathon in Dec. I don't have a goal for this race because it will be 3.5 years since I've attempted this distance (Boston 2013). With it being so long between running that distance, I kind of feel like a newbie again. My goal is to cover the distance and decide from there if I want to do another and attempt to improve from there, or if my 26th marathon will be enough. To be continued....</span></span></span></div>
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">I can not end this post without posting some of my pics from Eugene, OR - Track Town USA. My favorite part of Eugene was Pre's Trails. We also went to Crater Lake, and the West Coast of Oregon from Florence up to Cannon Beach. Oregon is a beautiful state ! I truly hope that I can make it back someday to see more of it. </span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgvxfDiWc-wydAcJIAC6oDOxWA5u3ijBnd1TS_LCiHZ4B1fIylQTJFiiD1SxDf0UcVWc9gTD_Hso3Iwf8znrHuzGnoblofixVULpcbec9OMga0pOFPOiDkqbmO2LxFB8ix0bhv7JHs0_I/s1600/OR+SEPT+2016+%252891%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgvxfDiWc-wydAcJIAC6oDOxWA5u3ijBnd1TS_LCiHZ4B1fIylQTJFiiD1SxDf0UcVWc9gTD_Hso3Iwf8znrHuzGnoblofixVULpcbec9OMga0pOFPOiDkqbmO2LxFB8ix0bhv7JHs0_I/s320/OR+SEPT+2016+%252891%2529.JPG" width="320" /></a></div>
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<tr><td class="tr-caption" style="text-align: center;">University of Oregon (U of O) - Track Town USA - had to see it !</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8NK6WbbhIgSJlrwkJG7m_x6x77r_D67QW3DDHzMVDBzRiw6a8AzgEwcdE4m8-aiM27wQT2bXh0U6KB5XTL23mPPQRkGGtWkqE62dvJqpeylbXFfmvmbuONvTYAczVp2syEc9gQLNJjkA/s1600/OR+SEPT+2016+%2528114%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8NK6WbbhIgSJlrwkJG7m_x6x77r_D67QW3DDHzMVDBzRiw6a8AzgEwcdE4m8-aiM27wQT2bXh0U6KB5XTL23mPPQRkGGtWkqE62dvJqpeylbXFfmvmbuONvTYAczVp2syEc9gQLNJjkA/s320/OR+SEPT+2016+%2528114%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pre's Trail - beautiful, beautiful, beautiful ! </td></tr>
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</span></span><b><span style="font-family: Verdana,sans-serif;"> </span></b></span>Some other favorites from Oregon</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaE2NAXEySk01vVcF3z8E-qPbdopfi2y00YIWD1x9vb8RP2FMx52vDFt2Q_00zRqBUAAidLYcXpLCqY79ZzYCoti8vbpStJopNyS2L93ZRKN9DERXRQ5l7W9ivEZLzkNMf8KvVJ-LVlgY/s1600/OR+SEPT+2016+%252860%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaE2NAXEySk01vVcF3z8E-qPbdopfi2y00YIWD1x9vb8RP2FMx52vDFt2Q_00zRqBUAAidLYcXpLCqY79ZzYCoti8vbpStJopNyS2L93ZRKN9DERXRQ5l7W9ivEZLzkNMf8KvVJ-LVlgY/s320/OR+SEPT+2016+%252860%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Crater Lake, OR</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0WpTePG-o9xZ6UDhdAokslXNUJoHaswiEV2FCQ6fcxck3hNTn76Ihsl8w2mBb6jAhOotrs1iQkrottXN9OpzXhwfO4wATjTl1-jAYyFOqHZsDEx2j2OnxishyphenhyphenExV9aVJ0pmpgjUTWf8M/s1600/OR+SEPT+2016+%2528181%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0WpTePG-o9xZ6UDhdAokslXNUJoHaswiEV2FCQ6fcxck3hNTn76Ihsl8w2mBb6jAhOotrs1iQkrottXN9OpzXhwfO4wATjTl1-jAYyFOqHZsDEx2j2OnxishyphenhyphenExV9aVJ0pmpgjUTWf8M/s320/OR+SEPT+2016+%2528181%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">near Newport, OR</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPfz6Zc6ljFlgQSAlY-R2AtH8I6r-ARcdtevbrqgLt4URQ5g9erlAa-1TBCNpha9l7bJnWshSRsSl7KT3AHoqL_WXK51ziUsGg_12JVeDvnrVy9srUtsP7UNrMjTC-8bz5yLbwNqIOTXc/s1600/OR+SEPT+2016+%2528200%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPfz6Zc6ljFlgQSAlY-R2AtH8I6r-ARcdtevbrqgLt4URQ5g9erlAa-1TBCNpha9l7bJnWshSRsSl7KT3AHoqL_WXK51ziUsGg_12JVeDvnrVy9srUtsP7UNrMjTC-8bz5yLbwNqIOTXc/s320/OR+SEPT+2016+%2528200%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Newport, OR</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimJjKnNcWB2HqIZysidrZCwKOo8mp-r9J7QhzvIoX-7zlRn36Iakm6nUqkqtvCmp1x2O1st73GbgS9FKYdt3LcBIMONWn4os7wR7yZeHF10QjQsoPHbYpD29ZB2yrePGLWHcbFpt5Y7qk/s1600/OR+SEPT+2016+%2528211%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimJjKnNcWB2HqIZysidrZCwKOo8mp-r9J7QhzvIoX-7zlRn36Iakm6nUqkqtvCmp1x2O1st73GbgS9FKYdt3LcBIMONWn4os7wR7yZeHF10QjQsoPHbYpD29ZB2yrePGLWHcbFpt5Y7qk/s320/OR+SEPT+2016+%2528211%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ney Beach, Newport, OR</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Cape Kiwanda, OR</td></tr>
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Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com2tag:blogger.com,1999:blog-8080856887174526132.post-72971579254681425522016-05-29T12:06:00.001-05:002016-05-29T12:21:06.500-05:00Runners Know But the Coffee Doesn't Care.....Southern runners, above all others, know this time of year, if it rains in the afternoon or evening, the AM run will be extra thick and sticky (high humidity). Runners know you should get an early start. Does the coffee care? Does the coffee have any compassion? NO ! The coffee holds me hostage, like a dog on a chain, until I know I MUST leave NOW, or I will not be able to run today (too hot).<br />
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When I can no longer delay, I make my break. Unlike the dog who breaks free of his chain & bolts down the road, I take off at the slowest pace possible, ready to suffer the consequences of my AM "Coffee Capture." It's a sweat fest, but I get it done. (7 miles at 10:04 avg)<br />
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On my last post I mentioned the upcoming Greek Fest 5k. I"m ending my 5th week of a 12 week 5k training plan. My recent best time was mid April, at the Zydeco 5k in Gulf Shores (26:08). I'm in no rush to see big jumps in speed, but I do love seeing results from my training. It's getting hot here, but with my recent speed work, I did have a goal to go sub 26:00. I'm talking about a goal of 25:58 would have been cool with me.<br />
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I've been doing some reading about, and practicing "mind work." It's given me a new and exciting focus. With this return to "whatever happens", let's be real, I'm older now. I don't let that get in my way, and I feel great, but at the same time, I am a realist. At 48, I'm being extra cautious, training wise. I truly feel the mind work will benefit me as much as the physical work this time around. This time around, I will have self imposed limits on my training, but I think the mind work will pick up the slack. I've come to realize for all of the HEAVY training I did in the past, if I had a weakness, it was the mind. (ex. - slowing down at the end of workouts = slowing down at the end of races). I've been practicing not letting myself slow down in the last part of the workouts. I've been using mantras. Some of my recent favorites :<br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><b> "Finish Strong", "This is Where Growth Happens", "Maintain the Pace". </b></span></span></div>
I'm already seeing the results from practicing this.<br />
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The Greek Fest 5k is in New Orleans. Typically, New Orleans is flat, very few hills, but lucky me, this course was changed this year, and the new course included a hill. Also, while waiting for the start, and warming up for the race, I realized we would be running out with the wind at our back, and the return would be into the wind.<br />
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My return to racing is a little different this time around. Over the past 3 plus years, the few races that I've entered, I DO NOT "RACE". I have promised myself to stay out of the "hurt zone." For me, this has made the return more enjoyable. In the first mile of the Greek Fest 5k, I kept reminding myself that I was going to fast, but I continued on with the wind at my back. I realized it was going to take me to a hurt that I don't like to go to these days. (racing) As we made the turn, hello wind.....<br />
During the 3rd mile, I tried really hard to maintain my pace, but felt like I had fallen off. I was running a little harder than I wanted to, but not "all out racing." To my BIG surprise, I finished the race at 25:37. A 31 second improvement over my recent best time in a 5k. <b>Excitement</b> ! <br />
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Even though I'm no where near where I used to be, I still run "by the numbers." I thankful that I can enjoy THIS new journey now. Yes, it's different, yes it's slower, yes the training volume is much lower, but guess what......IT'S FUN AGAIN ! Of course, as soon as I get in the car (hubby driving home) I HAVE TO look at my splits. 8:09 (too fast, wind at my back), 8:20 (perfect pace, & into the wind), last mile - 8:19 (finish strong, finish strong, maintain the pace, maintain the pace......) The 3rd mile shows me the "mind work" is working it's magic. <br />
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I'm not sure about any other 5ks this summer. I will continue on with the 2nd half of the 5k training plan, and I may run a 5k at the end of the program but it will be HOT then (mid July), so I may be happy to end my spring racing with the Greek Fest 5k. To be continued......<br />
<br />Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com2tag:blogger.com,1999:blog-8080856887174526132.post-23637024342844936002016-05-03T21:22:00.004-05:002016-05-03T21:22:37.351-05:00A New Plan, A New Journey ! <br />
Soooooooo......<br />
<b>The Journey to Return to Fitness begins ! </b><br />
<br />
After a 3 year hiatus (basically since Boston 26.2, 2013), I'm back at it with passion, a new plan, a new journey. It's a 3 year plan that I won't fully disclose, that part doesn't matter anyway. The thrill for me is the journey. I was truly blessed to run Boston 2 times, but you know what? What was so much better than Boston was the journey to get there. I truly mean that ! <br />
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Jan 2016, within the first week, I decided that I would up my average mileage per week from an average in 2015 of ........ 9, that's NINE, yes, 9 miles per week average. I decided on a goal of 20 miles per week. So far I'm a few miles ahead of schedule. I suppose with the higher mileage some motivation developed. Thank you Jesus ! 3 weeks ago, I started an intermediate 12 wk 5k plan. <br />
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Actually, I really should back up to last fall. My friend Kelly called me out of the blue. We have been friends for many years, but we hadn't linked up for a run in over a year. I told her I would meet her on one of her slow days. One thing led to another, and she invited me to run a fartlek run with her. I hesitantly agreed. I haven't done a lot of running and ZERO speed in 3 years. Looking back, those few times Kelly text me have been super important in getting me going again. Through my "running career", I've had several very important run friends that have taken me to another level. Run friends are amazing and so important.......<br />
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So that I could coordinate with Kelly, I ask if she would share the last 4 weeks of her plan with me. She text it to me and I started following it (somewhat), even when we didn't link up. October 2015, I ran a half marathon with my cousin, Laura in Mandeville, LA. It was so fun to run with her. We finished with a time of 2:08. We talked, we walked while waiting on a friend, we ran, we finished the last half mile hard. Time didn't matter at all to me, I just wanted to cover the distance and have a starting place. This gave me a start, and my goal was to improve. In Dec. 2015, I ran a 2:04 in which, either the course was long, or I ran REALLY bad tangents, (13.3). It doesn't matter, my only fall goal was to see small improvements, on low mileage, with a quality day added in sporadically. Next, was a Feb. 2016 race in Greenville, MS, the MS River half. It was Valentine's weekend, so what better way to celebrate my love than with a weekend away and a run? Perfection for this gal! I finished this one in 2:00 which was my exact goal for the day. I was pumped with the finish time because the first 7+ miles was into a strong headwind (25 degree windchill), a little break for a mile or 2, and then back into the wind to the finish. I run my best in this type of cold, but I can do without the wind. My next, and final half of the spring, was April 2nd. The Rise & Shine half in Hattiesburg. My goal was to go sub 2:00. I ended up 1:59. Breaking the 2 hour mark was an important hurdle for me. Super excited to finish the spring with this time. <br />
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I always run by the numbers. At this point, it doesn't matter to me that my times are dramatically slower than my former run self. I'm just thrilled to be back in the game, on the journey, and loving seeing some gains. <br />
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Knowing I was ending my half season, I took a couple easy weeks and then was inspired to focus on some speed for a while. I'm not a natural speed runner, and it takes a LONG time for me to develop any type of speed. I've lost all of it from what I had built for 10+ years of intense training. I'm currently in my 3rd week of the 12 week program. I can't even explain how happy I am to be back on "a journey" again So far, I two 5k times - 26:22- the Tomato Fest 5k, Chalmette, LA, and 26:08 - the Zydeco 5k, Gulf Shores, AL. The first 5k was just a test run, like a tempo effort, just to get a starting point. The 2nd, my goal was to run faster than 26:22. I won 2nd overall female in the first race, and 1st place in my age group in the 2nd race. My next 5k will be May 27th, the Greek Fest 5k. I will have 5 weeks of quality runs (hills and intervals) by Greek Fest. By then, it will be hot and steamy in New Orleans, but I'm still hoping to see improvement. <br />
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I can't even explain the level of my excitement 3 weeks in.<br />
<span style="font-size: large;"><b><span style="font-size: small;"> I'm love'n it ! </span> </b></span><br />
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<br />Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com0tag:blogger.com,1999:blog-8080856887174526132.post-84541304345473963492014-01-09T17:45:00.002-06:002014-01-09T17:51:50.296-06:00Looking Back, Looking ForwardLike everyone, I'm finding it hard to believe another year has come and gone. 2013 was much different for me, but the good news is that even with the June injury, and training adjustment, the year was fun and successful.<br />
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Even though my training volume was much lower, I still like to look at the numbers. For me, it's interesting, it's relevant, it's a teaching tool.<br />
(I know, I know, most of you "don't do numbers" so feel free to skip ahead) <br />
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2013<br />
Running mileage - 1240 miles<br />
Walking mileage - 227 miles<br />
Biking mileage - 222.5 miles<br />
Total mileage 1689.5 miles<br />
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as a comparsion<br />
<br />
2012 <br />
Run - 2012 miles<br />
Walk - 314 miles<br />
Bike - 125 miles<br />
Total - 2451 miles<br />
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2011<br />
Run - 2001.5 miles<br />
Walk - 250 miles<br />
Bike - 300 miles<br />
Total - 2551.5 <br />
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2010<br />
Run - 1660 miles<br />
Walk - 300 miles<br />
Bike - 60 miles<br />
Total - 2020<br />
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so you can see that my run mileage was down this year, and my total mileage was down. Did I meet all of my 2013 goals - nope, sure didn't, but here's the thing, I'm totally cool with my year. This is what I managed to accomplish.<br />
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March was the highlight of the year:<br />
* my highest mileage in a week at age 45 - 80 miles - March (makes me smile)<br />
*highest monthly mileage - 280 miles - March (another smile)<br />
*5k PR - March - (22:49 at age 44) <br />
*<span style="font-size: large;"><span style="color: blue;"><i> "found my limit" (see below) and with that, * "found satisfaction"</i></span></span><br />
*1/2 marathon PR @ the Mercedes half marathon, Birmingham, AL on hills :) :) (1:43:55)<br />
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I also had a few other non-running related achievements in 2013<br />
*I've been "processed sugar free" for several months (yes, including the holidays, & yes including long run - gel free)<br />
*with the lower run mileage, I'm not "starving" all of the time and have found that I have been able to improve my diet again. Because of some family history, and concerns with some lab work earlier this year, I'm doing a low grain diet. I've already seen improvement in the lab results so I think I'm on the right track, but I'm not totally convinced about all of the "wheat-free - no grains hoopla", so the jury is still out on this part of the equation, for me. <br />
The good news is, I don't have to question the "sugar" part. I know without a doubt, it's toxic and HIGHLY addictive. I'm proud that I've been able to get this part under control. Success ! <br />
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continuing looking back.........<br />
In April, I ran my 2nd, and possibly my last (never say never) Boston marathon.<br />
Before Boston 2013, and now months after it, I think 2 Boston marathons will be enough for me. I improved my Boston course time, 2013 I finished Boston at 3:57. In 2010, I ran 4:08. <br />
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After Boston, I took 3 weeks off from running. <br />
May 6th was my first run, post-Boston<br />
June 6th - injured. I've been calling it "my first run injury", but in looking back, I'm not sure if it was running related or not. I had one leg that was 1 1/2 inches longer than the other, which eventually caused hip and back issues. <br />
Is this caused by running?<br />
Was it the high mileage in 2012, and peak mileage in March 2013?<br />
or was it from a non-running fall that happened back in the fall of 2009?<br />
I have no idea......<br />
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If you look at the top of my blog, you see this:<br />
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<span style="color: #cc0000; font-weight: bold;">"THERE ARE LIMITS TO WHAT THE HUMAN BODY CAN ENDURE.... GO FIND THEM!</span><span style="color: #cc0000;"> " </span>(NB adv)<br />
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Whether the injury was "run related" or not, I think I've found my limit. It's actually weird, in that, prior to the injury, for YEARS, I had a tremendous passion for intense training. You can see it in my yearly run mileage above. Each year, I wanted to do more, to go faster. I wanted to see how far I could go, and what I could do. For years, I was injury free, and continued to test my limits. It was FUN, it was my passion! During the time of my injury, not realizing it at the time, I began to <u>find satisfaction with my running</u>. I started back running and have come back REALLY, really slowly. I've used the Maffetone heart rate as a guide, but haven't fully implemented it to do the testing etc. My goal with doing MAF was to come back in a healthy, reserved way.<br />
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I've been back at it for months now, but my drive and desire to train at that level have not returned. I've lost most of the speed that I worked so hard to build over the past 2 years. Did I gain anything ? I would say yes !<br />
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<b><span style="color: blue;"> I think I've found peace and satisfaction with my running. </span></b></div>
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Now, I would say I'm more of a "free runner". Please do not misunderstand. I loved the intensity that I maintained for years, but I'm thrilled that I've found low key running fun too. I truly didn't think I would EVER enjoy low key running, but I do, "<u>so far</u>." Tomorrow this may change, and I may find a renewed passion for training hard, but for now, I'm chilling. I thought I would quickly get bored with the "free, low-key, no plan running", but so far I haven't. <br />
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<u><b>A Look AHead - </b></u><br />
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tomorrow I leave to go on a girls trip to South Carolina to run a half marathon.<br />
will I be racing ? - ha ha ha - <br />
am I in shape to race? ha ha ha<br />
am I in shape to cover the distance and enjoy the day and road trip - oh yeah !<br />
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I'm taking this year as it comes......<br />
if I want to continue easy running, I will<br />
if I decide I miss "really training" - I will train<br />
until then,<br />
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<span style="font-size: large;">I'm living in the moment, and enjoying where I'm at today.</span></div>
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<span style="font-size: large;">I wish the same for you!</span></div>
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<span style="font-size: large;">Happy Running 2014 - whatever that is for you. </span></div>
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<br />Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com6tag:blogger.com,1999:blog-8080856887174526132.post-1439283413958045112013-12-07T16:42:00.000-06:002013-12-07T16:57:15.473-06:00this will shock youAs a recovering marathon addict/junkie, I think my new favorite distance is the 15k. WHAT????<br />
If you know me, you know I have been addicted to the Marathon since my first one in Dec. 2003. I've been chasing PRs at that distance since that very first one and FAR exceeded my expectations of what I would ever achieve. <b><i>Makes me smile even today.</i></b><br />
<br />
Fast forward to 2013 - ran my 2nd Boston 26.2 in April, an injury in June, and a SUPER SLOW come back .<br />
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I've been on a new training plan recently.<br />
**run if I want to, don't if I don't = about 3-4 days of running per wk, about 20-25 miles per wk<br />
**zero speed work up until the last 2 wks, which was 1 day both weeks<br />
**get the long run up to 11-14 range to be able to jump into some half marathons whenever I want, during the winter<br />
**not "all out racing" at any race - more like tempo pace and focusing on keeping my heart rate down<br />
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It's been FUN ! It's been different, for sure, but I'm learning to love the relaxed state of my racing, or my "NOT racing" racing.<br />
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Racing Updates<br />
<b>Nov 30th</b> - Keeping my tradition of the "post-Thanksgiving burn", I headed to the MS Coast Marathon at the Stennis Space Center. This year the weather was PERFECT for racing. Not sure what the temp was at the start, but as I was traveling to the race, the car thermometer read low 30s.<br />
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My last half was a couple of weeks ago at the Houma, LA race. The conditions that day were somewhat on the warm side and typical South LA humid air. Needless to say, I was HAPPY to see the 30 degree reading on the car.<br />
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With both courses being flat and fast, I expected to pick up a few minutes, not based on any quality training, but solely based on the better weather conditions. Like most people, I run much better in the cold air. Oddly, I ended up running the exact same time, 1:55. I did pick up a few seconds per mile "pace wise" because I ran the Houma course a little short (13.0 for 8:52 avg) and at Stennis, I ended the day with 13.15 for 8:46 avg. I wasn't disappointed with the result, but it was just an odd thing for me, considering the much improved running weather at Stennis.<br />
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Back to my new favorite:<br />
<b>Dec. 7th - Missions in Motion 15k</b> - today I headed over to Petal, MS to run a 15k. Petal is known for some challenging hills. I wanted to go and run it because I will be running a half marathon in Jan that will be hilly. It's in Travelers Rest, SC. I'm totally excited about it because I will be traveling with some local friends AND.....wait for it..... wait for it........<br />
<br />
if it works out, I think I will finally get to me my friend Lindsay, over at <a href="http://www.chasingthekenyans.com/" target="_blank">"Chasing the Kenyans"</a><br />
Super Excited about THAT ! In addition to that, one of my local friends who moved to NC may end up running it too. I haven't seen him since he moved away.<br />
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Good things ahead in Jan 2014 <br />
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back to today -<br />
with the temps in the low 40s this morning, I was expecting a good day of running. I wasn't sure "how" hilly the course would be, or how it would impact my time. With little, or no experience at the 15k distance, I wasn't sure what kind of pace I could expect. I used my 1:55 half marathon time and plugged it into the McMillan Calculator and came up with a lofty goal of 8:35 avg pace. Remember, the calculator works based on similar course conditions. Remember, both of the 1:55 finish times were on FLAT and FAST courses. The course today was hilly, but prior to the race I mentioned to my friend, Nikki, that I would like to run 8:35. I entered the race hoping for the best on the run through the hills. I ended the day at a comfortable 8:36 avg pace. I'll take that ! I ended up winning a $15 I-Tunes gift card for overall female (only because of ridiculously low turn-out, but I'll take that card ANY way I can get it). The course meandered through some scenic country roads. I enjoyed the 15k distance because of how easily manageable it is. A 10k is basically like running a 5k X 2 - too fast, the half marathon is good, but the 15k distance was a perfect distance for today. I liked being 3 miles into the race and thinking I only have 6 miles to go. Nice ! <br />
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My next race will be the Jan. 11th half. In the mean time, I think I will throw in one speed day OR one tempo day per wk, until the race.<br />
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Simple <strike>Plan</strike> (or no plan), Small Goals - it's FUN !<br />
I'm thankful that I am adaptable to whatever type of running that I'm doing.<br />
One way, or the other, I learn to make it enjoyable. <br />
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<span style="font-size: large;"><b> I like that about ME ! </b></span></div>
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<br />Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com5tag:blogger.com,1999:blog-8080856887174526132.post-22445409808480231372013-11-17T09:27:00.000-06:002013-11-17T09:31:52.653-06:00. . . . . because I can<div style="text-align: center;">
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">thoughts of Terrod</span></span></div>
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Yesterday I ran a half marathon in South Louisiana. As I was driving to South LA Fri afternoon, I stopped in Slidell to visit Nikki and Terrod. On May 2, 2013, our local running club was hosting a fundraiser for the Boston bombing victims. Terrod was participating in the run when he collapsed on the course. </div>
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<i><b>"Terrod Jackson was participating in a memorial run for the victims of
the Boston Marathon bombing on May 2, 2013 in Hattiesburg, MS. He
collapsed about 2.5 miles into the run. Fellow runners initiated CPR and
Terrod was quickly transported to Forrest General Hospital. He spent 4
weeks in ICU at Forrest General and another 5 weeks at Regency, a long
term acute care facility in Hattiesburg. </b></i><br />
<i><b>
</b></i><i><b>On June 11, 2013 Terrod was transferred to Touro Infirmary in New
Orleans, LA. During his 13 weeks at Touro, Terrod participated in
intense therapy which allowed great progress to be made. The family was
informed in the earlier weeks that Terrod would never be able to breathe
on his own (trach removed July15), talk (July 24), or walk (September
20). </b></i><br />
<i><b>
</b></i><i><b>On October 16, Terrod had a Baclofen pump implanted to help with his
tone, pain, and muscle spasticity. The next day he moved to Trinity
Neurological Rehab Center in Slidell, LA. Since arriving at Trinity,
Terrod continues to make progress both physically and cognitively. He is
able to communicate, but has impairment to his memories and often
becomes frustrated because he can not adequately express himself. </b></i><br />
<i><b>
</b></i><i><b>There has been research conducted in hyperbaric therapy among brain
injury patients to help improve cognitive and physical abilities. The
idea behind hyperbaric therapy is that anoxic brain injuries are caused
by a lack of oxygen to the brain. They hyperbaric chamber is designed to
increase the standard oxygen pressure which would cause over-oxygenate
the brain and help revive the brain tissue. Hyperbaric therapy for brain
injury patients is still in the research phase and there is no
documented research showing that it does or does not improve cognitive
functioning. Trinity has a hyperbaric chamber and the staff reports
great improvement in brain injury patients who undergo hyperbaric
therapy. </b></i><br />
<i><b>
</b></i><i><b>Since there is no documented data with brain injuries, insurance will
not cover the costs of therapy unless it is used for wound care.
Hyperbaric therapy includes 20-40 "dives" costing approximately $200 per
dive. The family wishes for Terrod to participate in hyperbaric
therapy, but is unable to afford it without the assistance of insurance.
This fundraiser is to assist the family in paying for the therapy.</b></i><br />
<i><b>
</b></i><i><b>Terrod is a Computer Technician at Oak Grove Middle School in
Hattiesburg and is also a Technical Sergeant in the Mississippi Air
National Guard serving in the 255th Air Control Squadron out of
Gulfport."</b></i><br />
<br />
<br />
<br />
Not knowing Nikki or Terrod, it was hard to make that first step to go and visit. From the door of his room, as I awkwardly call out Nikki's name with a ? mark, I'm immediately at ease. Nikki is simply amazing. She is a sweet, supportive, and optimistic wife. She misses her "normal" life with Terrod. I'm amazed at her calm spirit and her faith. There are good days and bad days, but she is staying optimistic and focusing on the future. <br />
<br />
I hope that you will consider making a donation to help another runner. <br />
If you are interested in helping, please go to this page and donate<br />
<a href="https://www.fundraise.com/32-ten/prayers-for-terrod#donate" target="_blank"> https://www.fundraise.com/32-ten/prayers-for-terrod#donate</a><br />
<br />
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As I ran the race on Sat. I had no intentions of "racing" it. I'm not in shape for that, and haven't done speed work, tempos, or much of anything more than cover 12 miles slowly, and 2-4 days a wk of slow running. This run wasn't about racing. I signed up with the intention of covering the distance. Even with low expectations for "a finish time", I did hope to be able to run it under 2 hours.</div>
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As the race begins in Houma, very early on, the thought crossed my mind, <i>"what are you doing here?" </i>immediately as that thought finished, my next thought was of Nikki and Terrod. I thought about my visit with Terrod and how he would LOVE to be out on this course, just simply covering the miles. </div>
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What are you doing here? this is the answer in my head - "you are here "because you can" and MANY others would love to be able to do what you are doing at this moment."</div>
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From this point on, I turned my thoughts to "running happy". A very sweet friend of mine gave me a "Run Happy" visor for my birthday this year. I was wearing it during this race, and several times during the run, thoughts turned to the words on my visor .... <span style="font-size: large;"><b> </b></span></div>
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<span style="color: #e06666;"><i><span style="font-size: large;"><b>"Run Happy"</b></span> </i></span></div>
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I did that ! My thoughts turned to being happy for great running friends, my thoughts turned Terrod and Nikki several times during the race, my thoughts turned to being grateful for my health body, my thoughts turned to enjoying the beauty of South LA, my thoughts turned to being grateful for "showing up" today. From that early ? in my head, the rest of the day was uplifting, motivational, and fun. </div>
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<br />
I'll be honest, it is a "process" to let the "numbers" go. After all, most of my years of running have been focused on running faster, or simply "chasing PRs." Maybe I'm done with "chasing PRs", maybe I'm not, but I'm happy that , yesterday was a breakthrough. Yes, I can be happy, out on the course, "just running", not chasing a number.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRPR49_lf_DO4S9u6DeRm4A3265m997j7lo_Gg9fEDcqYmErMSf1Np2987tsk6d8WTNk94w7JzLqMto1Mkd2exRZThdWWn4VHdK8Ts5IU9jwEdDVjE0PqTxUrwcoMIJ_NmzlSd0JScOhM/s1600/Houma+Half+(6).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRPR49_lf_DO4S9u6DeRm4A3265m997j7lo_Gg9fEDcqYmErMSf1Np2987tsk6d8WTNk94w7JzLqMto1Mkd2exRZThdWWn4VHdK8Ts5IU9jwEdDVjE0PqTxUrwcoMIJ_NmzlSd0JScOhM/s320/Houma+Half+(6).JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">the "red carpet" finish line.....</td></tr>
</tbody></table>
<br />
I finished the race at 1:55<br />
8:52 avg pace<br />
I wasn't running by heart rate today, I was "just running". I would say somewhere in between a fast "jog" and a tempo effort. In looking at the data, (y'all know I can't help myself - fast or slow, I'm "gonna analyze.") I was pleased to see that I ended the day with an average heart rate of 141 which is my MAF heart rate. (<a href="http://philmaffetone.com/180-formula" target="_blank">or the 180-Formula</a>)<br />
<br />
I haven't followed the exact Maffetone heart rate running protocol, but post-injury, most of my runs have been at my MAF zone of 140. (since starting back in July). In July, while running very short distances, I would need to walk to keep my heart rate in this zone. My average paces would sometimes be as slow as 11-12 min miles. Again, during this run, I wasn't monitoring my heart rate, but I found it interesting that I covered 13 miles at my MAF zone, with a pace of 8:52. Definitely, not blazing speed, but it does reflect that I am getting in better shape, and to date, I'm improving with no quality runs, other than a couple of 5ks recently. <br />
<br />
I'm excited that the weather is good for running and racing now. I'm excited that it's "race season." I will not be "racing" as I'm accustomed to, but I'm excited to be "racing" as I'm racing now. <br />
<br />
Please consider making a small, or large donation for Terrod.<br />
Happy Running Y'all ! </div>
</div>
Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com6tag:blogger.com,1999:blog-8080856887174526132.post-32149628871571360132013-10-20T15:10:00.001-05:002013-10-21T13:34:26.080-05:00Beautiful Sunday Run/Walk<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWcYD37LJWYsVw1-3XnUTTzbsHlgMAOV9uTLcwrxZxiHKo51eIt46vL4kADIk7mLxWh7F13x7Rfy4GAdfLEQnhbaBMdi312ZV9wr120bCpg05xGPrmil9ru9EuRU1kYlhpObCPliYmJBQ/s1600/Run10-13(4).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWcYD37LJWYsVw1-3XnUTTzbsHlgMAOV9uTLcwrxZxiHKo51eIt46vL4kADIk7mLxWh7F13x7Rfy4GAdfLEQnhbaBMdi312ZV9wr120bCpg05xGPrmil9ru9EuRU1kYlhpObCPliYmJBQ/s320/Run10-13(4).jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">beautiful weeds !</td></tr>
</tbody></table>
<br />
11 miles today, after a 5k last night, led me to a run/walk approach. I would say mostly running the first half, and mostly walking the 2nd half. I'm cool with that......the most important part was that I was out enjoying an absolutely beautiful day here in the South. Growing up, spring was my favorite season, but now, as I've aged a little, and have long ago given up my "sun goddess" ways of hours and hours of tanning at the beach, fall is my new favorite season. <br />
<br />
If your curious about the 5k - my slowest time in years (25:07). So this year, I had my faster 5k ever, and my slowest 5k in years. 1 month of injury healing(= zero fitness), followed by 3.5 months of easy running, a little yoga, and a little gym, and what cha get is a slow 5k.<br />
It's the new me ! :) :) <br />
<br />
To get you up to date, in June, I found out that I had one leg that was 1 1/2 inches longer than the other, which created hip and back issues. I think that has been resolved through chiropractic care, and muscle strengthening exercises. Soon after the injury, I had routine labs to find out I had/have low iron, and some thyroid issues (hypothyroidism). I have implemented some major diet changes, and the obvious low volume, low intensity training, and my recent labs showed some improvement. I'm working on a strict diet with hopes of avoiding meds. It may be that I need meds eventually for the thyroid, but I want to be sure that I have tried all avenues before that step. This will take several months, possibly 1-2 years time. <br />
<br />
It has occurred to me that my years of intense training have not been kind to my body. So currently my focus in on my health. no chasing PRs for a while....... In "some ways", I'm enjoying the laziness of "low key" running.<br />
<br />
this week we are predicted to have nice weather all week. lows in the upper 40s or low 50s and highs in the low to mid 70s. Perfect ! Happy Me !<br />
<br />
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<span style="font-size: large;"><b>today's photos</b></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Pp5ZfRXDJqvvMmuw1VzFZjuBDIYmq_7XBySZ-8Evr_1H4bKWruQ329RALvT6cBM2ov0Y0vFO79AggXDZb8UZ8EGyJVe2aEMx9yntRSKqOcB-DHX5gftHlK5WlCRWjEzoyWFdMTdESFs/s1600/daylilly10-13.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Pp5ZfRXDJqvvMmuw1VzFZjuBDIYmq_7XBySZ-8Evr_1H4bKWruQ329RALvT6cBM2ov0Y0vFO79AggXDZb8UZ8EGyJVe2aEMx9yntRSKqOcB-DHX5gftHlK5WlCRWjEzoyWFdMTdESFs/s320/daylilly10-13.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">In my yard today - 10-21-13</td></tr>
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<br />Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com4tag:blogger.com,1999:blog-8080856887174526132.post-29544188863426957942013-08-02T18:37:00.000-05:002013-08-02T20:17:10.362-05:0030% Discount on BTB Sunglasses and a 2 ingredient recipeHello Friends !<br />
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do you like a bargain?<br />
are you looking for durable running glasses with good optics?<br />
<br />
You may have read about these before. I bought my first pair of BTB sunglasses a couple of years ago, and then followed it up with 2 additional pair last summer. Prior to these sunglasses, I was purchasing running sunglasses every few months. At the time, my preferred brand was not durable at all. Because of the comfort, I stayed with them for many years. I was skeptical when trying the first pair of <span style="font-size: large;"><b>BTB sunglasses</b></span>, but, as it turns out, they quickly became my new favorite AND they are durable. In addition, this company has <u><b>great</b></u> customer service, an added plus.<br />
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If you want to give them a try, use code "<b>Ginny</b>" at checkout to receive the 30% discount.<br />
this offer is good until Sept. 29th<br />
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<a href="http://www.btbsunglasses.com/">http://www.btbsunglasses.com/</a><br />
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I'm not running much these days. If you've followed my blog, you will laugh when I tell you, this week, my long run is 2 miles. In fact, so far this week my mileage is at 2 miles. Not to worry, I plan to run 2 more on Sat to complete a 4 mile run week. Go ME!<br />
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I am doing some walking, a little bike, yoga 20 minutes per day, and my regular yoga class, and I go to the gym 1-2 times per week. <br />
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With little running this summer, and extra time to focus on something other than running, I decided to go wheat free. Yes, I said wheat free. In addition, I'm also doing "low sugar". I won't bore you with all of the details, but "my" low sugar version means no sugar/flour desserts, really, very few desserts at all. most of my "sugar" comes from fruits, and I'm trying not to go overboard with fruits with my current low cardio situation. I do still use a little honey, but that's very limited. Yes, this IS low sugar for me.<br />
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Something that has been tough for me to give up is pancakes. I'm not sure where I got this recipe. If I had the resource, I would love to give it credit (so sorry). Check this out.....<br />
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one banana, mashed<br />
one egg<br />
Stir and cook like a pancake<br />
that's it ! <br />
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unless you are like me -<br />
**I added cinnamon to mine because I add cinnamon and nutmeg to EVERYTHING<br />
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**another time I added walnuts and blueberries<br />
**another time, I used my magic bullet to liquify blueberries, and I used it like a topping for the pancakes.<br />
**while pancake is still raw on top (before flipping the 1st time) you can sprinkle with hemp seeds <br />
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I realize this will not be for everyone, but if you have been wheat free and sugar free for a while, these will be like a super awesome treat when you are craving pancakes - trust me!<br />
Even the hubby likes them - success ! <br />
<br />Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com1tag:blogger.com,1999:blog-8080856887174526132.post-5227869502737606542013-06-15T09:39:00.001-05:002013-06-15T10:05:12.955-05:00SI Joint IssuesSo I went to the Chiropractor this week about the pain in my hip and back. The issue is on the right side and I would say that I'm experiencing my first injury. I've been EXTREMELY fortunate through the years. Fortunate, but I've also been cautious and worked hard to prevent injuries. (weights focused on injury prevention and run strength, yoga, ice, hard days/easy days, rotating & replacing shoes often, etc)<br />
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In Nov. 2009, I fell down on some concrete that I thought was dry, but it was slippery wet. I did a seat-drop. It was a hard fall, but the next day, I thought I was ok. I continued with my training. A couple of weeks later, I had a half marathon. I raced for, and achieved a PR that day, but as soon as I stopped running that day, I could barely walk. Oh, and by the way, this was the same year I BQ'ed the first time, so the goal became to proceed cautiously and make it to the start-line at Boston. I went to the chiropractor a few times, iced, iced, iced and proceeded with much caution. I did make it to the start line of Boston 2010 and ended up running a good race. After Boston 2010, I took a month off to be SURE the hip nag was totally healed. I haven't had any more issues with my hip until 10 days ago.<br />
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I'm not sure what has caused the hip issue this time. I've been on low mileage and low intensity since Boston 2013 earlier this spring. I've been slowly building my mileage back leading up to the start of my training for the Huntsville, UT marathon, Sept 2013. Leading up to the injury, I had Tues. off, Wed was an hour long bike ride, and Thurs was a 12 mile run (had worked up from 6, 8, 10, several weeks prior). At this point, I have no idea if it was the biking, the shoes, or what????? I decided to go to the chiropractor because that seemed to help when I had the hip nag in 2010.<br />
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This time, the pain is different than 2009/2010, but it is the same hip. The chiropractor thinks I have a SI joint issue going on. Through the years, I've heard about ALL types of run injuries that friends have endured, but I've never heard of the SI joint injury. Of course I google SI joint injury as soon as I make it home. I was surprised when Meggan's blog came up in my search. I've followed Meggan's blog for a couple of years, and have read about her ongoing hip issue, but I missed the blogs specifically about the SI joint. You can read some great info about it <a href="http://mfranks.blogspot.com/2011/07/sacroiliac-joint-si-joint-dysfunction.html" target="_blank">here</a>. ( If you enjoy following hard working, highly talented, and passionate runners, be sure to check out her blog.)<br />
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This week the hip has not improved, in fact, it's worse than initially. The last 2 days, I've had pain when walking. I'm not sure my path going forward, other than REST, which is the common recommendation from my quick SI Joint research. I'm not sure if I should continue with chiropractor care because I'm not sure if the SI joint issue is something that a chiropractor commonly deals with. ??? (Meggan also mentions chiropractic care has not helped her SI issue when she tried it in the past) I'm on a limited budget so unfortunately, doctors, MRIs, physical therapists, massages, etc. will not be my first plan of action. So, rest and Ibuprofen will be my immediate plan of action. This plan may change at any time with additional input, thought, time, etc.<br />
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In the mean time, I've been <b>surprisingly</b> relaxed with this issue. Looking back, I know I did everything possible to avoid injuries, and there is comfort in knowing I didn't do something careless to cause this issue. Looking forward, I'm staying positive and taking the hip issue day by day. I've been doing what I can with arm weights and core work, but even those things are somewhat limited in trying to make sure I'm not adding additional stress to my hip. Currently, walking, running, elliptical, and biking are all off the table. Next I will try rowing, but I'm not sure if that will work either. I went to the gym yesterday, but I had taken Ibuprofen, so I didn't try the rowing. I'm extra cautious when taking Ibuprofen because of the numbing effect of the drug. I do not want to do further damage to the hip/back issue. I will try the rowing on Monday and I will skip the Ibuprofen before going to the gym. Water running may be another avenue, but again, I'm on a limited budget so that's not my first choice. As time goes on, I will be more willing to look at the expensive options, but for now I'm opting for time and rest. On the positive side, I went to my regular yoga class this week and I didn't feel the hip or back at all, so for now, yoga is a yes. <br />
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Running has been such a HUGE part of my life. You probably thought, as did I, that I would be crushed if running was taken out of my life? I'm shocked and amazed that I've quickly realized that I will be FINE. No matter what my new path holds, I'm ready for it ! Yes, I will have emotional ups and downs as I move through this issue, but I realize, I'm STRONG, and I will be ok, no matter what. That's a comforting feeling ! In the mean time, I will continue to read your blogs about your run adventures. Happy Running ! <br />
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<br />Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com6tag:blogger.com,1999:blog-8080856887174526132.post-62525693986845546962013-06-08T14:13:00.001-05:002013-06-08T14:25:12.043-05:00Breaking a 12-year streak and "the writing on the wall"<span style="font-family: Georgia,"Times New Roman",serif;">On Tuesday of this week, I decided this would be the day that I ended my 12 year exercise streak. Yes, 12 years ! For 12 years, I have "moved" my body for 30 minutes each day. Initially, it was 30 minutes of "exercise" a day, but after many years, and some days, little desire, I changed it to "30 minutes of movement." The majority of the days were legit exercise, however, some days were just a slow walk, picking up pine cones in the yard, doing chores around the house with non-stop movement, or even site-seeing on vacation.</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">Early this spring, I contemplated letting the streak go. I decided to make it to the 12 year mark and then decide. I made it to the anniversary date, and beyond, but on Tues., for no particular reason, I decided I would not do the 30 minutes that day. </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">Through the years, I've exercised at CRAZY hours to "get it done." One time while in Gulf Shores with my Mom and sister, we had just settled into bed. As soon as I started to relax, I sat straight up in bed and said <b>"we didn't exercise!"</b> Through the years, my sister (Linde) has been so supportive and willing to join me anytime we were together. Her only requirement was that we walk or bike, no running for her, and that was always fine with me. Even this night, the 11:20 PM hour, she climbed out of bed and we headed out for a walk. Other times, we went walking before early, early fishing trips. Uh, the 3:30 - 4:00AM alarm to go walk for 30 minutes before heading out to fish all day, YES, WACKY, but I did it! </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">Many times over the years I didn't want to, but <b>I did it anyway </b>(a good life lesson). Obviously, over 12 years, I walked while being sick - not "exercise", but 30 minutes of "movement". When sick, it was a slow stroll down the road, or on the treadmill, or even from end to end of my house. I called it "front to back", anything to get it done, and keep the streak alive. </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">Tuesday I deliberated over the day, wondering if I would really let the streak go. Surprised, I was with little emotion about it. Later that evening, for a brief moment, I did think, I still have plenty of time to get it done. My mind went back to the 11:30PM start in Gulf Shores many years ago. I laugh and say no, I'm going to let it go.</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">Tuesday came and went and I was FINE with ending the streak. Wed. I biked for 14-15 miles, went to the gym for a quick weight workout, and made it to my regular yoga class. On Thurs., I had a 12 mile run with friends (Terri and Kelly). I was excited to run. Tues. was no exercise at all, REMEMBER the first day totally off in 12 years. On Thurs., in the later miles, my back started hurting, and continued through the final miles. When we finished the run, I stretched my back and legs for a couple of minutes, and then drove home. By the time I made it home, I could barely walk. It was weird - as I finished the run is was my back, but by the time I made it home, it was my right hip hurting. I took an ice bath, and iced the hip and back later in the day. </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">It's Sat now! I'm taking it easy, and HOPING this is just a nag, and not an injury. I'm being extra cautious. It's bazarre that through 12 years, I never had an injury that came close to sidelining me from at least walking, and then I miss 1 day, ONE DAY of exercise and my body falls apart, lol. Yesterday, I felt it more in the hip, today, I feel very little in the hip and more in the lower back again. WEIRD ! I know i've been very fortunate through the years to run, and be so healthy. Just this spring, before Boston, I hit a new record weekly mileage high of 80 miles - no injuries, no problems....... After Boston, I took 3 weeks off of running. I've been slowing adding some miles back, but I'm still at low mileage, for me. Even this week, I ran 8 miles on Monday, remember Tues. was OFF, and Wed. I biked. Training wise, I've done everything right. I even do runner focused exercises at the gym. I lift weights. I follow the 10% rule in building mileage. I do yoga. I follow hard days, with easy days. etc. </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">so what gives? It's either "the shoes" or "the bike"? At this point i'm not sure which. I'm just a recreational biker. I get on the bike when my run mileage is low. I enjoy the variety that the biking offers when my run mileage allows time for biking. I've never been injured on the bike. </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">The shoes......</span><br />
<span style="font-family: Georgia,"Times New Roman",serif;">Yes, I'm <b>still</b> in a shoe crisis. Currently, I'm experimenting with the Mizuno Wave Riders. Over the past 6-7 weeks, I've SLOWLY introduced these to my shoe rotation. I started with short runs - 3-4 miles. Eventually, I worked up to an 8 and a 10 miler, with no issues. After the successful 10 miler, I started thinking MAYBE i've found a shoe to replace the Adidas Cushion Response shoes. I've been nervous because I'm running out of mileage on the Adidas shoes that I have left, and I only have 1 more pair still in the box. So I've been on an EXPENSIVE search to find "my new shoe". I have several brands that are good for 6-8 miles, but I can't seem to find a distance show that I like. one is too soft/ spongy and unstructured (nike pegasus), one gave me shin splints (Nimbus), 2 pair are just too hard and not enough cushion (Brooks and an older Mizuno). etc. </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">Is this a sign? Maybe all of this means when I run out Adidas mileage , maybe it's time to retire? I have enough mileage, and the last new pair that will get me through the Huntsville marathon in Sept. </span></div>
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<span style="font-family: Georgia,"Times New Roman",serif;">Maybe that means at marathon number 26, with no good shoe options, <b> </b></span></div>
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<span style="font-family: Georgia,"Times New Roman",serif;"><b>maybe it's time to retire from the marathon? </b></span></div>
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<b><span style="font-family: Georgia,"Times New Roman",serif;">After all, 26 is a good number, right? </span></b></div>
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<span style="font-family: Georgia,"Times New Roman",serif;"><b>maybe "the writing on the wall" is saying.....</b></span></div>
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<span style="font-family: Georgia,"Times New Roman",serif;"><b> "Retire Ginny!" - </b></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><b>ya think? </b></span></div>
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<span style="font-family: Georgia,"Times New Roman",serif;"> </span>Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com2tag:blogger.com,1999:blog-8080856887174526132.post-26170565578714363272013-06-01T15:40:00.000-05:002013-06-01T16:03:05.418-05:00Huntsville, Utah 26.2 it is ! <div style="text-align: center;">
<span style="font-family: Verdana,sans-serif;"><b>Huntsville, Utah 26.2 it is ! </b></span><br />
<span style="font-family: Verdana,sans-serif;"><b>and </b></span><br />
<span style="font-family: Verdana,sans-serif;"><b>Today, we celebrate 23 years of wedded bliss - married to my best friend for 23 amazing years. </b></span></div>
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I'm registered, and I'm happy to have my fall marathon selected. I still have to make some training plans, but at this point I'm leaning toward trying the 9 day rotation schedule that I created before St. George in 2009. It's set up to have a hard day, followed by 2 easy days. </div>
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Basically, I will have a track day or hill repeats, followed by 2 easy days</div>
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A tempo day, followed by 2 easy days </div>
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A long run, followed by 2 easy days. </div>
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Each specific workout will come up every 9 days with this plan. I think this is very valuable for me. I like high mileage and high intensity. I'm also becoming an aging runner. The 2 easy days gives me the recovery that my body needs, and the rotation gives me a long run every 9 days which I believe is valuable too. In addition, with this plan, I'm anxious and ready to complete the next hard workout. </div>
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I'm deciding if I will use McMillan again to set up the exact plan. In many ways, that's just easier for me. In addition, while I'm somewhat familiar, I'm not 100% confident in adding in the training phases into my 9 day rotation, so I may decide to let the professionals handle that. </div>
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Currently, I'm upping my mileage, and I have 2 quality runs per wk. I want my official marathon plan to be a 12 week marathon plan. With my marathon history, 12 weeks will give me plenty of time to get ready to battle in Utah. </div>
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Today I ran a hot and humid 5k in South Louisiana. My time was predictably slow. I wanted to race a 5k before my marathon training begins to see where I'm at. Ok, I'm slow ! 24:01 - but I'm not supposed to be in shape now, and I'm in the toughest part of the year for my personal running - the spring heat/humidity acclimation season. It's brutal ! It takes me about a month, after the final cold front moves through, to get fully accustomed to the humidity. I'm not there yet, but I'm feeling pretty good considering. </div>
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This was a small 5k in Thibodaux, LA. I won 2nd place overall female - I told you it was small - maybe 75-100 entries????? The first place spot went to a 19 year old female. This 45 year old is OK with that! :)</div>
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With the "real feel" temp. predicted to be 90 degrees at the finish of the race, and the time of the year, </div>
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I feel good about where I'm at today. </div>
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So, I've decided on a 12 wk, 9-day rotation plan. </div>
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In addition, I've decided on the following:</div>
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**I've been biking some since the weather has been above 70 degrees (I have a 70 degree biking rule). </div>
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My plan is to continue as much as possible with the increasing run mileage.</div>
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**My plan is to run on grass, 1 x per wk, for at least 30 minutes</div>
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**My plan is to add Supreme90day back into my mix, but only 1 time per wk. I've found this to be a great way to strengthen some of the typical "runner weaknesses". </div>
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**My plan is to continue yoga 1 time per wk - (a staple of all of my plans for MANY years - I believe it's what keeps me injury free, so it's a MUST for me)</div>
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**My plan is to continue going to the gym 1 time per wk - I like the atmosphere that the gym offers, and sometimes I pick up new or fresh "core work" ideas from others.</div>
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**My plan is to continue towards getting back to "my race weight" - the biggest challenge for me. </div>
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Although, I would say I'm a relatively healthy with my eating, I'm also a "volume eater" which keeps me in trouble. nothing new here ! </div>
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<b>So today, I'm happy to have the summer/fall plan, and I'm READY to GO !</b></div>
Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com4tag:blogger.com,1999:blog-8080856887174526132.post-38206960473603739362013-05-25T13:19:00.001-05:002013-05-25T13:19:07.155-05:00Spring Training<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNzXNExmUDtLRBncHoN1DVg40wJ6G-Yrrkx0uUbKrvOzVN_Et2p49u_vYHoIosJHy_k-1WvMgA1F8li0ACI-1dPk72CV3kcSCyevQQoek2Kvwt2G2nunPf0e3r3ai_2R3dMJhM-Xbs7t0/s1600/BeHappyThisMoment.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNzXNExmUDtLRBncHoN1DVg40wJ6G-Yrrkx0uUbKrvOzVN_Et2p49u_vYHoIosJHy_k-1WvMgA1F8li0ACI-1dPk72CV3kcSCyevQQoek2Kvwt2G2nunPf0e3r3ai_2R3dMJhM-Xbs7t0/s1600/BeHappyThisMoment.jpg" /></a></div>
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I'm in my 3rd week of running after the 3 week run break (after Boston 26.2). I have no plan and for a moment, I'm enjoying that. I went to a hilly 5k, and a hilly 10k the past 2 weekends. I ran each of those as tempo runs. I've also been joining a newly formed Tues. night run group (Soccer Locker Miles) for some various runs. Last week was a 40 min run on grass. Typically, I stay on asphalt, but I welcomed the challenge of the grass. I know the value. Last Wed., post Tues night grass run, <b>I felt the value</b>. I embrace the sore muscles and know it's good for me. I plan to continue with some grass running each week. My goal is to run 1 time each week for at least 30 minutes on grass. In keeping with that goal, yesterday, I ran for 30 min. at my house on the grass. The loop around our property is .42. Today, in Louisiana, I ran an additional 2 miles on grass and did some plyometric work. <br />
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This past Tues. night the group ran 800s at the track. HAPPY ME ! Y'all know I love the track. The track was just what I needed to add some quality, but more than that, to add some fresh inspiration to my running. I quickly get bored with "just running". That doesn't work well for me. I need QUALITY ! My plan was to run by feel. I didn't want the first track workout to be hard. I just wanted to be energized and ease back into a track workout after a long break. In addition, Tues. was one of our first few warm/muggy days. It was in the mid 80s when I was driving to the track. We haven't had a chance to acclimate to the heat and humidity because we've had an extended spring this year (weird, but nice). I ended up averaging 3:47 which was a happy surprise. I hadn't expected running the 800s at a moderate pace would be that fast, especially with the new heat of the day. This is encouraging for the summer training ahead. <br />
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I'm thinking about heading west again this fall for the <a href="http://huntsvilleutahmarathon.com/" target="_blank">Huntsville, Utah marathon</a>. I will make some firm decisions in the next week or two, but Utah is a lucky state for me. St. George Marathon in 2009, and Top of Utah, fall 2012, were both PR races for me. I'm especially liking the elevation profile, so this may be the one for fall 2013. I feel I run my best in the fall, so the Sept. date is another plus. <br />
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This week I will end the week with around 30 miles of running. With the lower run mileage, and the warmer temps., I've also been riding my bike (recreational biker here). I love to get on my bike this time of year and enjoy the new greenery all around. I enjoy the variety that it offers. I continue my 1 time per wk yoga class, and 1-3 times per wk weight routine at the gym. Most of my work at the gym is "run focused" movements/exercises to strengthen my core, hips, arm, and legs. I've also been on the elliptical and stair climber a few times in the past month. To be honest, I don't last long on the either machine. I'd much rather be outside running than on those machines feeling like a rat on a wheel. I understand the value here too, so I attempt 15-20 min.<br />
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It's peak daylily season in South MS.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN8vyXKN7H7dVCBS2agL7MZ7p4bColmUm6Xu6yiNb4cSSmXX-DNfvqPbkOiSMhVnxv6Ix1ReC57lJk00rWDpYIGGaMXGDXWhwn9yW_m4bY7Eeo1ICOVuqkO565RorSJlHFGw4UrWAj51g/s1600/Daylily2010.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN8vyXKN7H7dVCBS2agL7MZ7p4bColmUm6Xu6yiNb4cSSmXX-DNfvqPbkOiSMhVnxv6Ix1ReC57lJk00rWDpYIGGaMXGDXWhwn9yW_m4bY7Eeo1ICOVuqkO565RorSJlHFGw4UrWAj51g/s320/Daylily2010.jpg" width="320" /></a></div>
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I hope your spring is happy and filled with good running. </div>
Happy Feet 26.2http://www.blogger.com/profile/07319635538117315117noreply@blogger.com3