Happy Feet 26.2

1st 5k of the season and long run addiction - It's BAD!

2012-02-12T21:52:00.001-06:00

Chad and I spent the weekend in Gulf Shores, AL. I wanted to run my first 5k of the season. I've had 5 weeks of speed work so it was high time for a test. The temps were cool Sat. am. The winds were blowing more than I like, but you can't have everything. As we started the 5k, the wind was in our face. I was excited because we would turn, and supposedly finish the race with the wind at our back. Nope, when we made the turn, guess what......the wind was in our face. Weird! whatever......    I enjoyed 1 strong gust at my back that actually pushed me up the road for a couple steps - woo hoo, but then immediately back to the headwind.   It could have been much worse, and overall it was a beautiful day at the races.

During the 2nd mile, I went through the whole, "this is NOT fun, why am I doing this, why do I think this is a fun thing to do on a Sat. morning" thing in my head.    The way I look at it, is this.... I have some races that I do not have these sentiments, but if I do not go through this scenario at some point, it most likely means I'm NOT "all out racing". If I haven't had these thought go through my mind, I feel I've most likely "left something on the course", I didn't give it 110%. Today, it was definitely an all out HARD effort.

So at the end of the morning, I finished with 3.11 on my Garmin and a time of 23:02.   You may recall, my last 5k was on Nov. 19th. I ran a PR of 22:59. I have to say, I'm happy with the time on Sat. Yes, I once again missed a PR by a few seconds, but if I look at "MY" big picture this is what I see.   Some may see these as excuses. I don't see it that way. I've mentioned several times that I'm a realist. So if I'm being "real" these are details that matter. They are not excuses. To me, it's real data and explanation.
*depending on the day, I've gained 3-4 lbs. Yes, I did it AGAIN! Crap! that makes me REALLY angry, but it is what it is. Luckily, I did read one article or in a running book (I can't remember) that it's not realistic to stay at "race weight" all year. I'm happy to be racing again. It helps with my motivation for portion control.
*I ran 21 miles last Sat. - not in the 5k plan (note the heading of this blog about the addiction)
*a little breezy

Later in the day, I emailed Robbie to ask her about online results. We left soon after the race, so Robbie let me know that I won my age group, and that they had me at 22:37. Ha ha! yeah, I wish, and I think that is totally doable later this season, but I knew that wasn't even close. I looked at the online results and Chad had his watch on the race too. He had mentally noted the 1st male, 1st female and my time, and the online results for all were around 25 seconds faster than actual finishing times.   So I emailed the event timing company late on Sat. evening. I started with,

So, I'm sure you've already heard, but I and several others had race results that were too fast. I explained my time of 23:02 and they had me at 22:37. I told him I was not complaining, but I wanted them to know for future reference.    The event timing company quickly responded with this shocking note.

"Our starters passed the wrong start time, so we have adjusted the time to the official watch. No one brought this up till now, so we didn't notice it. Your time is corrected on the web now."

Now they have me at 23:01, yes, I will take that 1 second, but 25 seconds....come on people! REALLY?
(I did stop my Garmin past the finish line - hence the 1 second difference)

I had thought I would just be reinforcing what MANY others had already told them post race. I understand many runners are NOT "racing". I also understand many are too new to running to realize they indeed did not run that fast, but come on. Out of 329 runners in the 5k, am I really the only one ~~anal~~ who cares enough to bring this to the scoring companies attention? It still shocks me today. Y'all know who much I LOVE PRs, but really.....   thankfully the timing company didn't report "the JERK" that caused ALL of the times to be adjusted 20-25 seconds slower. Bahahahahahah!

This morning I went out for a post race run. I started out thinking I will run around 8-12 miles. During the run I decided to run 17, I kept debating this in my head. "Your supposed to be 5k training, yeah but it's such a beautiful day for a long run, and you do have either a half or full marathon (still deciding) coming up in March, a long run would be good for that. But you are supposed to be focused on the 5k. I may be racing another 5k next Sat. or Sun. Focus, focus, focus on the 5k goal. The weather is so nice....... In the end, I talked myself into giving the attention to the 5k, and ended the recovery run at 8 miles.

Yay me, for sticking with the plan.

It's hard, this battle between distance and 5ks.

This is what I'm dealing with people.....it's rough to be me sometimes.......

Just Training!

2012-02-05T19:18:00.001-06:00

Not much new to report from Happy Feet 26.2, except my training in 2012 has been great. Currently, I've had 4 weeks of super speed training (missed one wk of speed due a nasty cold). I haven't raced in 2012, but I'm hoping to add my first 2012 race this weekend. I will be racing a 5k on Sat. I'm excited to give my training a test to see where I'm at after several quality weeks, but also after being sick. Race fever has set in, especially after reading some recent race reports.

Running 2012 so far:

Week of:

Jan 2 - 50 miles

Jan 9 - 57 miles

Jan 16 - 25 miles - (started getting sick on Fri of this wk - missed the long and weekend running)

Jan 23rd - 45 miles - (missed Mon.&Tues - still sick, and missed my speed work)

Jan 30th - 50 miles - (see below)

Jan - 188 miles of running

This week, I still had a lingering cough. I was able to get back to my regular plan, but wouldn't say I was 100%, until this weekend.

The training:

Mon - walk 30 min

Tues. - 5 miles - still coughing

Wed. - 7 miles - " " (delayed speed work because of rain)

Thurs. - 7 miles - 2 mile w/u, 12 X 300 @ 1:18 (6:58 avg) with 1 min. recovery, 2 mile c/d

Knowing I wasn't 100%, and listening to my wise husband's suggestions, I decided to slow the pace of the intervals. My plan called for sub 75 seconds. It was a wise move to adjust the plan. I was able to complete the workout, and not fall off the pace, but ended with a solid workout.

Fri - 5 mile recovery run

Sat. - 21 miles - yes, I'm 5k training, but I wanted to get this long run in, just in case the weather is "right for me", and I want to run The Snickers marathon in Albany, GA on March 3rd. I'm also considering the half marathon. I feel like I can run a great half right now, sooooo???, we shall see.... it will be a, week of the race, decision, based on the weather in Albany.

Sun - 5+ with Kelly, recovery run and then 9.6 mile bike ride with Chad. We rode a new route to test the dog situation. Today was good, with only a few small "yappers" in one area. Tomorrow, I will give it a test on foot, with pepper spray in hand.

#runner*for*a*leash*law*in*the*county

other useless data:

**some days, I can do 2 pull ups - it took me FOREVER to be able to do 1

**so far, I've eaten 36 apples - #appleaday2012

**on Feb 3rd, I joined the #burpeeFebruary challenge, which I'm thinking I will REALLY regret in a few more days. (you do the number of burpees, for the day of the month - Feb. 3 - 3 Burpees,Feb. 6th - 6 Burpees, Feb. 15th - 15 burpees , etc.)

**when I'm sick, I NEVER lose my appetite. In fact, I gain weight when I'm sick. I keep eating, trying to make myself feel better. It doesn't work, but I'm "hard headed", and keep trying.

**I have missed 2 weeks of yoga class, which means this week is mandatory - I MUST MAKE A YOGA CLASS

**I have added a few "fast downhills" to start getting ready for the Blue Ridge Marathon ("America's toughest road marathon") in April. The majority of my running is on rolling hills, but soon I will need to add a day of "steeper" hill work, every other week initially, and then increase gradually. I may run hills, and then finish on the treadmill on the highest incline, up and down. (thanks for the treadmill recommendation Generation X (Slomohusky))

One other exciting tidbit of information that I realized this past Monday, I BQ'ed back in Dec. 2011, at the Baton Rouge Marathon. I thought I needed a 3:45 for the new standards, but I didn't think about the fact that I will be 45 (trying NOT to think about that) for Boston 2013, so that puts me in the next age group and my qualifying time is 3:55. I ran 3:49, so I have some time to spare. Not sure at this point if I will go back or not, but as Chad pointed out, many people never get the chance to go 1 time. If I can go back 1 more time, maybe I should. After I BQ'ed at St. George the first time, my next goal was to BQ on a non-downhill course. Baton Rouge qualifies - most would call it flat, but it does have a few rollers throughout the course. (it's definitely NOT a downhill course). So another goal achieved! Yes, it was a happy Monday.

I'm hoping for you, and for me, that I have something new, exciting, or meaningful to report soon.

"America's Toughest Road Marathon"

2012-01-26T09:42:00.001-06:00

what is America's toughest road marathon?

who will be running America's toughest road marathon?

Thank You, Thank You, Thank You

Marcia @

http://teamarcia-runningmouth.blogspot.com/

I will be ~~"running"~~, waddling up and down the mountains at

the Blue Ridge Marathon

http://blueridgemarathon.com/

I won a FREE entry. At least this time, I will not pay an entry fee to torture myself. I like it! :)

I haven't heard if it's true or not, maybe it is America's toughest road marathon, maybe it's not, but for me it will be "challenging" to say the least. I have few goals for this race, but if possible, I would like to ~~run~~ jog or waddle the whole way. That's about it as far as goals for this one. In my area, we do not even have appropriate terrain to train on for this marathon. We have rolling hills, that is, what "I" call hills, but for many of you, what I call hills, you would laugh and say they do not qualify. My experience so far, would be St. George marathon (net downhill with some uphills), the Tupelo marathon which is mild rolling hills, and Mt. Desert Island. MDI is the hilliest marathon that I've completed so far. I ran it as a training run (SLOW pace), and surprisingly it felt easy with the higher mileage that I've been running. I would like to run the BRM with a little more effort than a training run, but this will depend on some other race decisions this spring.

If you have suggestions for training for "America's toughest road marathon" on rolling hills,

I'm open to suggestions.

From my reading so far, it looks like I need some uphill, as well as downhill training.

(I did some downhill training prior to St. George - it worked. My quads were fine during the SGM. the day after - eeeekkkkk! that's a different story....)

Has anyone been to this marathon?

Anyone going in 2012?

Please Share.......

Training update:

In Dec. I contacted Meggan about a 5k training program. (check out her blog - she is SUPER fast, and she posts great training info. and details. She also ran in college, and her husband is a cross country and track coach. We're both from other areas, but we live in MS now, although on opposite ends of the state. We also share a ~~LOVE of~~ addiction to Dove chocolates. ♥ ) She was so generous to share with me, a 5k training program based on my most recent 5k time (22:59), my recent mileage, and based on my desire to keep my mileage up.

I was nearing the end of my 3rd week of 5k training. I had a great/hard track workout on Wed. with Chad (my hubby), and was EXCITED about an upcoming 5 miles race on Sat. It would be a test, and a continuation of my 5k training. Fri. morning, I woke up with the beginning of what I had hoped was allergies. I went out for a 7-10 mile run, but realized during the muggy southern run, that my sinus issue may be more than allergies this time. I decided during the run that I wouldn't be racing on Sat. During the run, based on how I felt, I lowered the mileage to 6 miles, and I decided on Sat., I would just go and run to get the mileage, or if I felt ok, I would run the race as a tempo run, instead of "racing." Later in the day, I canceled the plan to run at all on Sat. Sat., Sun., Mon., Tues. - no running, just some easy walking. I'm thankful that it was "just a cold". Yesterday, I finally felt better (not 100%) but ready to go for a run. I ran slow for 4 miles. This evening, I will run 5-8 miles depending on how I feel.

Yes, a little "set-back" in my training, BUT:

*I'm so thankful to be healthy, MOST of the time

*this week, as my head was pounding for several days, I said several prayers for people who deal with chronic pain. I'm thankful!

*this week, I'm once again, thankful for my love of running. I missed 4 days of running, but it's a great reminder to be thankful each day, I CAN, go for a run

*if I'm going to be sick, the timing was actually "good timing" in the big picture. I'm thankful!

*4 days doesn't have a major impact in my plan. I'm thankful!

moving ahead now with extra motivation after a few days off

yes, I'm a lucky gal and I'm thankful

thanks Meggan for sharing the 5k plan with me

HOUSTON....we have NO problems!

2012-01-16T21:24:00.000-06:00

WOW!

I was honored and excited when my friend Terri, invited me to go to Houston with her to run the last 10-11 miles of the Houston Marathon with her. She and Dawn had been planning for months. Unfortunately, Dawn had an injury that kept her from running the race, but she made the trip to Houston for the Olympic Trials. I'll be honest, I don't follow the elites real close, until now. I do keep up with Ryan Hall and Kara Goucher, on a small scale, through social media. Dawn is much better with the "411" of all things sports, and especially with the elite running scene. Thankfully, it was HIGH on her agenda to BE AT the trials. I'm thankful because I'm not big on crowds, and had I not been with her, I'm doubtful I would have gone. (thanks Dawn - it was amazing!). (and it was not super crowded like I had expected)

The day ended up being super special. We had fairly good viewing for the start of the race and stayed for the elite to pass a few times. Later in the morning, after going inside to warm up for a bit, we started looking for a spot to view the men's finish. We were standing near the VIP area. Dawn had left us to find a "better viewing spot." She sent a text saying, "come to the bleachers!" At the same time, I noticed random people were going into the bleacher area for the VIP. So Terri and I walked over to the VIP bleachers, asked if we could enter and they say "go ahead". As it turned out, Dawn was down the road, at another set of bleachers so we called her to join us. We found spots right on the fence near the finish. PERFECT viewing!

How perfect you ask? How about these.....

Ryan finishing

Happy Olympian

2012 men's team


Meb - front and center, AND a hug for Terri, but I'm a dork and couldn't get my TWO pairs of gloves off in time to snap the pic (sorry T.)

Shalane finishing

Kara finishing

Ladies 2012 team

Happy Shalane

Now I'm a follower of the elite 6.

A super way to start the weekend.

Sunday morning Dawn was up EARLY to drive Terri to the start of the race. My plan for the day was to start running from the condo that we stayed at (see pic below- the green one) and to run toward the marathon course to meet Terri around the Galleria (about mile 16).

I've been following Tina from my early blogging days. I contacted her last week about a route that I was thinking about running. She was so sweet to help me with a safe and scenic route (much better than my original plan). My goal for the day was to get 17-18 miles. I left the condo and ran along here:

Beautiful area and a super place to run, except, Houston has WAY too much concrete. I ran 7 miles and made it to the Galleria @ Post Oak near mile 16. Terri's goal for the day was to run a sub 4 hour marathon. Shortly after arriving at the Galleria, I noticed the 3:20 pace group heading through the area. I decided to start walking to meet Terri. I walked for about 1.5 ish miles. Just as I was starting to get nervous, thinking I may have missed her in the crowd, I spotted her running hard and looking great. We were happy to see each other. I think we were both relieved that the search was over, and I was EXCITED to run with her.

As you know already, I LOVE to RACE, but one of my other passions is to run with other runners who are running their first marathon, or trying to reach a new goal. You may remember that Terri, Dawn, Vicki and I traveled together back in March to run the Snickers marathon. After a little recovery, Dawn and Terri started planning and training super hard to race in Houston. Terri added some INTENSE cross training to her running routine. All of it paid off......

When we first started running together we chatted for just a minute and then Terri put her earbuds in. I quickly noticed that we were running fast (8:33 ish pace) I interrupted her music to ask Terri what she wanted to do? She said she just wanted to keep it under 9:00, like 8:55-8:59 pace. Ok, we both had our tunes and took off. I was excited and feeling super. I was happy she didn't want to chat because that allowed me to focus on the tangents and pacing. I was quickly reminded that pacing is a pressure-filled position to be in. I had to keep slowing the pace. (remember, I had only run 7 slow miles before meeting her, and I had a walk break, so I was fresh and ready to go, and Terri was running well) I did not want to run too fast at mile 15-16. When you run with someone, the tangents are tough to run. In addition to that, the volume of people in this marathon made it difficult to run the tangents. Luckily, Terri doesn't worry or get stressed about the details, "the girl just RUNS" These are the splits from my watch

8:53,8:47,8:58, 8:54, 8:52, 8:56, 9:04, 8:54, 9:13, 9:28, 8:16
8:56 avg.

Terri ended up at 3:54, WAY under her goal. (4th marathon and sub 4:00) As you can see, she only slowed a tiny bit in the late miles. During this part, I ran ahead a little (on pace) and then I would wait for her. She was so sweet, each time she would apologize and say, this is all I have. Around mile 24, I told her "let's finish this". I doubt she even heard that - she wears her tunes LOUD. Whether she heard it or not, SHE did finish it in a FAST way. At mile 25, the girl took off, and we ran the final mile @ 8:16. FREAKIN AWESOME T.W.!

I had pulled off the course for the last 1/2 mile but kept running on the sidewalk beside her. At the reunion area we celebrated with a BIG HUG! It was such a perfect day for her and fun and exciting for me. Later in the day, she had a call from her hubby saying her father-in-law was back in the states. He has been in Iraq for the past year. Doesn't get any better than that........ thanks for inviting me Terri !

Terri @ the expo

Ginny & Terri - let the post race celebration begin!

Terri & Dawn

More on my training later, but I'm starting my 3rd week of 5k training.
Week of Jan 2nd - 5k training - week 1
50 miles running, 5 miles walk, 12+ mile bike, 3 days of S90D or Bob Harper, 1 yoga class
Quality Runs - 12 X 200 w/ 1 min recovery, on the track, :48 avg. and 17 mile long run

Week of Jan 9th - 5k training - week 2
57 miles running, 2 miles walking, 3 days of S90D, 1 yoga class
Quality - 6 X 800 on the road @ 3:30 avg with 2:15 recovery, and 18 mile long run in Houston - last 11 @ 8:56 avg.

This week I will be running 8 X 400 on Wed., and then racing a 5 mile race on Sat.
Ready to Race!

Kissing 2011 Farewell !

2011-12-31T19:52:00.001-06:00

Ending it with no complaints

Total miles - 2550.5 miles ( 2020 miles in 2010)

22 Races

Personal Records in the 5k, 5 mile 10k, & 12k

2000.5 miles Running (1660 in 2010)

300 miles Biking (60 miles in 2010)

**you triathletes are REALLY impressed here, right? ha ha

250 miles Walking (300 in 2010)

a bunch of yoga & Supreme 90 day

a few less lbs.

and ending on a HIGH note...

a December 31, 2011 12k PR (personal record)

56:39 (7:36 avg) (wishful/optimistic goal before the race - 7:40 pace)

(11-5-11 I ran a 10k at 7:36 avg.)

2nd Place Overall Female

Female Masters Winner

Looking forward to great things for 2012

Wishing Everyone a

Happy & Healthy New Year!

2012 you ask???

well it looks like I need to update my 13.1 & 26.2 PRs,

but early 2012 will be focused on a 5k PR

2011 Things I love!

2011-12-29T11:13:00.003-06:00

I thought I would share some of my favorite products for 2011. Some of these are new to me for 2011, and some are my go to brands. Some of these I learned about through this wonderful blog world. I'm sure I've mentioned, I'm not a shopper. I also have a tendency to save dollars and go the cheaper route.
For example, just a few years ago, I WOULD NEVER have spent $54.00 on a pair of shorts. In fact, I thought $20.00 for my first Nike Tempos was crazy, and my first pair of $10.00 socks almost sent me over the edge. As my mileage has continued to go up and up over the past few years, so has my willingness to pay for comfort and quality.

**After reading several blogger's reviews of lululemon shorts, I decided to SPLURGE and I bought the LuLu Groovy Run Shorts. I would have included a link, but SADLY lulu decided to discontinue this item just after getting me hooked. that's just wrong lulu !   (I'm thinking the lulu Turbo Run shorts will be the next best thing, but I haven't tried those yet) I bought my first pair just before the Snicker's marathon in March and I decided to test them at Snickers. 26.31 miles of chaf-free running. Yes, I'm hooked! and yes, after learning of the item being discontinued, I searched and bought every new pair I could locate on EBay.   I'm hoping they have a LONG life, long enough for lulu to realize the mistake and bring them BACK! :)
(note - when Running Sane reviews, I listen!)

**The next item on my list - BTB sunglasses
I have been using some FosterGrant Ironman sunglasses for years. I like them, but they do have a short life. I like that they are flexible and light. I like everything about them except the short life. This fall, I received 2 pair of the BTB sunglasses to try (the 130, and 420). The full test is not complete because I'm not sure about the "life" of the sunglasses, but so far I like them. They are light weight and the clarity of these are superior to the Ironman sunglasses. They are lightweight, but they have a hard plastic frame. I wasn't sure that I would like that, but I'm thinking this will help to give the glasses a much longer life, and the hard plastic hasn't bothered me at all.   These are double the price, but if they offer a longer life, it will definitely be worth it. So far, they are winning out, but the testing is not complete......
(this is the only item on the list that I was given to try. He did not request, or require a review of the product)

**DryMax socks - I found these a few years ago at the Houston Expo, and they continue to be my FAVORITE. I like these so much I started selling them. (if you want to try them, send me message and I will send you the details
always in stitches at yahoo dot com)

**Lucy.com
This fall, A.M. over at Running, Tri-ing and Living
blogged about the Lucy.com birthday celebration offering 25% off. She mentioned the tights being great and cheaper than lulu. (yay - I ♥ cheaper) I decided to try the following items at 25% off.
Lucy - 223091 Distance Run short ($33.00 during the sale)
(as I searched for the link I noticed they have them on sale for $24.99)
cheaper than lulu ($54) I've yet to see a lulu sale (boo lulu)

Lucy - 214239 - Propel knee pant ($43.50 during the sale)
Lucy - 214240 Propel Run Tight ($51.00 during the sale)

We've had a couple of "tight" days , and I've finally been able to give the tights a few test runs. Let me say, AM was CORRECT!    I have a new love..... Lucy tights!
so comfy and zero complaints with the pant or the tight. ♥

As for the Lucy shorts......lulu is still tops on my list. The shorts are comfortable, and great for shorter runs, but on longer runs, I have some chafing with the Lucy shorts.   So for me, I would opt for my cheaper Nike shorts for the shorter runs over the more expensive Lucy shorts ($44.00 regular price). I do like the material and the fit of the Lucy shorts, but not a winner overall for me personally.
(however, with the $24.99 Lucy sale, if I needed shorts, I would buy another pair)
other notes - the back zipper pocket is small and no front pockets for gels.
if you read the reviews - many say these shorts are chafe free for them, so maybe they would work for you. At $24.99, maybe worth a try if you need new shorts.

**Supreme 90 Day - $19.99 - such a deal
If you have been reading, I have mentioned S90D and my appreciation for it this year. If not, I totally believe in this program as a compliment to my running, and for weight loss and toning this year.   It's similar to P90X, but much cheaper, and I prefer the shorter length of the DVDs. The dvds range from 30-45 min. including the warm-up and c/d. For me, with my high mileage, 30 min. is the maximum amount of time that i want to invest in weight training.   (found at Bed, Bath, & Beyond, Target, etc)
(As I'm writing this review, The Docs have a show about "The Pink Method" has anyone tried it???
If so, review please. Sounds similar to S90D, but may be fun to try something new)

Other favorites:
Adidas Cushion Response 17s. Adidas is now on 20 or 21. I have a few more pair of the 17s and then I have to find a new shoe. (boo!). I had a pair of the Adidas Cushion Response 19s and they are hard and NOT the same. I suppose my first trial will be the current model. I seriously HATE these expensive trials and so far mostly errors. I go through shoes quickly with my mileage, and I hate trying shoes that do not work for me. Currently, I added a pair of Brooks Glycerins 8s, to my 4 pair rotation. A $90.00 fail! Ouch!   I'm still wearing them, but each run, I DO NOT like them. They are hard! I like my cushion!
(I know, I know.....cushion is BAD for 2011, but it works for me, so far)
anyone having a recommendation for a cushioned shoe for high arches, please share

My best tip concerning shoes - just in case you are new to my blog - I rotate 4 pair of shoes at a time. Before starting the shoe rotation, I was LUCKY to get 400 miles on a pair of shoes. Most of the time at 350 miles, they needed to be replaced.    Now with rotating each day, I can get between 500-600 miles. Yes, the initial investment is large, and keeping up with the mileage on 4 pair of shoes IS a PAIN, but overall, I save a lot by being able to get an extra 100-200 miles on my shoes. For me, it's worth the extra effort to save $$s.

Other favorites:
**Adidas visor
**Garmin 305 - I'm old school but I like the the data of the 4 blocks on the screen, and from hearing other runners talk about the bezel on the newer models, I feel like me and the newer models would have "words" often.
**YogaToday.com (1 free class per week) I prefer to go to 1 class a wk for correction, but I sometimes supplement additional classes during the week with yogatoday.com
**Ipod Nano - I'm not a fan of the latest model but it's a necessity for me to have my Ipod.(it's a big part of my joy of running) I dislike not having an on/off button, and I preferred the buttons to go forward/backward from song to song. I do not like having to look at a touch screen to do what I want to do. In addition, I sweat a LOT, so I'm not long into a run when I no longer have control over my tunes because my fingers are sweaty, and the touch screen will not work. Boo Apple! Please make an Ipod for sweaty runners.

For hydration - I have several different options, for different mileage days. This year, I have really enjoyed my Camelbak for longer runs. I grew weary of dropping waters, and now the only time I need to go out and drop is for my long runs that require extra water, or when I need Gatorade, etc. I have the Camelbak Snowflake(for women) , which may have been discontinued. This one was recommended by K. over at HappyTrails. They have sense tried some different models and they do a lot of trail runs requiring hydration so they are a wonderful resource. Also, check out The Running Artist. She runs with a different model and has a review of it on her blog. I also use a "Fuel Belt" for medium distances. It works well and tightens down comfortably for running with no fiddling with it required. For short distances I have a handheld, similar to the bottles in the "Fuel Belt", but it has a handle to slip your hand through, making it easy to carry on the run. I will say all of the options do take a little adjusting to, but I did find that I quickly adjusted to each option.

I want to/do NOT want to, try some of the lululemon tops. I fear I will love them and then my $12-$18.00 running tops will be out. So far, I've resisted, but 2012 may be the year for another new splurge.

Thanks for sharing the products you love on your blogs. I find it very helpful and has been very reliable so far. Keep them coming for 2012 please!

I'm heading out for a run/walk. I have a few more miles that I want to complete before the end of 2011.

Reflections - Baton Rouge Beach Marathon

2011-12-06T08:05:00.001-06:00

Pre - Marathon - Tues goal - low of 40 - going for the BQ - 8:35 avg pace

Pre- Marathon - Fri goal - low 52ish - going for the PR - 8:43 avg pace or anything sub 8:45
During the Marathon - Mile 15.5 - going for the BQ - 8:35
During the Marathon - Mile 24.5-26 - hang on for the PR - sub 8:45

On Tues.of marathon week, the low was still predicted to be 40, and I told Chad I was going for a BQ (Boston Qualifying) race. Let me tell you, I was "feeling it!" Most of the time, when I get this feeling, my goal is met, IF the weather cooperates.    Well, if you've been reading lately, you know the weather did indeed change to the warmer side.    After consulting with Chad (my hubby), and getting some SUPER feedback from blog world, and local friends, I decided to go for a PR (sub 8:45 avg) race.

(if you missed the earlier debate, Wed., when the predicted weather changed to mid 70s for my last hour of running, I considered not racing this one and looking for another race within 2 wks)
With the low of 50 and a quick warm up, I definitely decided against the faster BQ race (8:35 avg). I had not vocalized or written about the BQ attempt to anyone but Chad.

Jen and I headed down to Baton Rouge Fri am. We had a quick "chatty" trip. We stopped in Mandeville for lunch at the Olive Garden and then zoomed on to Baton Rouge. We took a ride around most of the course, went to dinner, the expo, and then we went to bed early. Smooth sailing and ready for a PR race. Woo Hoo! I was actually so excited about the race, that I was worried that I may not be able to sleep.   I went right to sleep and rested well. Everything on track for a great day.    We were able to park within a 1/2 mile of the start. We waited in the car for a while, and then we walked to check our bag, potty line, quick chats with other runners, and we're ready to start. Jen and I wished each other good luck and a good day, and we're off.

I had this in a nice, readable format and blogspot randomly messed it up. I decided to leave it, as is, because it's really how I ran on Sat. I was all over the place with pace, I couldn't get on a pace and maintain it. I was constantly too fast, or too slow.


	3:49:34	26.35
slower than planned		1.	9:12
faster than planned		2.	8:43
almost perfect		3.	8:37
ditto		4.	8:37
a little slow, but I'm ok - 5		5.	8:47
perfect -		6. 8:40
oops too fast, slow it down -		7.	8:34
good, that's better -		8.	8:47
crap, too fast again		9.	8:34
good, I feel good		10.	8:38
ditto - 11			8:38
ditto - 12			8:39
ditto - 13			8:40
too fast, man I can't believe how good I feel, slow it down		14.	8:20
at 15.5 I decided I'm feeling GREAT, I'm going for the BQ			15. 8:31
too fast for PR or BQ, slow down Ginny		16.	8:21
a little fast, but I'm good		17.	8:29
man I feel great, I'm at 18 and I feel great, this is NEW to ME		18.	8:21
slow down, this is my day		19.	8:18
your doing it!		20.	8:30
ok, that one was slow but that's ok		21.	8:42
slow again, but I'm still ok - get on pace!		22.	8:38
I can't believe you ran a 9 + mile, get on pace, you can do this		22.	9:04
RUN, FINISH THIS, you still have the PR, go for the PR		24	9:04
you can still PR, RUN, GO, FINISH THIS		25.	9:34
holding on, trying not to slow any more, still hoping I can PR,		26.	9:28
you missed the BQ, you missed the PR, and you ran LONG	3:09.6	0.36	8:49

Prior to the race, I had looked at the map and knew the course had many turns in it. I had to run the tangents really well to have a good race. However, in addition to the turns, the course also has a lot curves as the road meanders around "The Lakes:, near the LSU campus. Until late in the race, I stayed at +.06 which, excited me. I'm guessing that I zoned out a little on the tangents when the stress of my slowing pace elevated. As you can see, I ended up with and extra .15 on the day. Bye Bye PR!

After the race, immediately my feet and legs felt like they would cramp at any second. I made it over to the water and powerade and started refueling. I wasn't in the mood, but I decided to eat some jambalaya (LA rice, etc). I knew it would be salty and hoped it would help. A few minutes later, I was going to for more water. I stepped up on a curb, and just like that, my leg was stuck, with my heel in the "UP" position. I could NOT move. It took a while, I bent over, and rubbed my leg, and finally I was able to lower my heel to the ground. It's now, Tues. morning and my left calf feels much better. It's still sore, but fading. I took and ice bath Sat. night. On Sunday, I rested most of the morning with a nap at 9:30 am, yes I said a nap at 9:30 (much deserved). Sunday afternoon, I met Kelly and we walked for a little over and hour. When I finished walking my calf was totally loose and feeling good. By the time I made the drive home, tight and sore again. I took an epsom bath. I do not know much about Epsom baths, but some people swear by them, so I tried it.

If you have studied, or have experience with Epsom baths, please educate me.

Not sure if it helped, but the soaking in the warm water felt good either way. Monday am, I went to a yoga class - same thing - totally loosened up, and then later sore and tight again. Monday night, I walked on the treadmill for just over 30 minutes and it felt fine.

It has, exactly, ONE week to be healed. ha ha

The Good Stuff!
**8:43 avg. - which is a PR pace for me. (for 26.35)
**I felt really good all the way up until mile 23. Usually I start feeling bad anywhere from 16, to 18, but definitely by mile 20. This is huge progress! Excited!
**Had the last hour been in the 60s, instead of the 70s, I KNOW I could have "held on".
**usually when I "fall off the pace" - it's a much larger "fall off" than the decline on Sat.
**2nd in age group

**I loved the Baton Rouge Beach Marathon - it's a great course, scenic, well organized. It has a few minor rollers, but most of you would call it flat.
**I was expecting the humidity to be much worse, but the gentle breeze helped.
**Jen ran a PR race! Woo Hoo!

The Bad Stuff
**ran a little too fast some of those miles - BAD (critical race day mistake)
**tangents late in the race - FOCUS
(IMO - this would be the only down side of this race. it's a technical course, if you want to run 26.2, you will need to zone in, and run the tangents, really well)

So with a couple of days to think and reflect, yes, in some ways I'm happy with it. I see some new break-through positives about this race. I tend to focus on the positives, BUT ....
I worked way too hard, and I'm in much better shape than 3:49, so I will be totally honest here and say....

It's eating me!

and Jenn is right...

this is why I will keep training,

I will keep racing,

I will keep looking forward because

I'm NOT done yet

I can go faster

I WILL GO FASTER!

I went for it !

2011-12-03T20:29:00.003-06:00

Baton Rouge, LA marathon

Super race! very well organized and beautiful course


Jen and Me - post race

Congrats to Jen! She blew her old PR away by 4.5 MINUTES. She went into the race with no plans to PR, and walked away with a super race. So proud of you Jen!

Yes, I went for it......

but I ended up leaving Baton Rouge without a BQ, and without a PR. I would be telling a lie, if I said I wasn't disappointed, who wouldn't be when you miss a marathon PR by 15seconds, but this is the narrative of the rest of today's story.

3:49:31 2nd place age group, 20th out of 104 females

Around mile 15.5, I was still feeling really good, had already started picking up the pace and still feeling good, and I decided to go for a BQ, new standards, (3:45) which was a stretch for me on a good day.   Looking back , it was probably a dumb move because it was a little warm for a BQ (for me), but I "went for it" Still need to look at Garmin, but think I held on to around 22-23 ish and, could not hold on. I fell off the pace (bad), and then missed a PR by 15 seconds. (needed 3:44:59 for BQ, and sub 3:49:17 for PR) (missed a PR by 15 seconds)

Overall, I'm pleased with the outcome. I left everything on the course. My PR is at St. George (downhill course). Baton Rouge is what I would call a "fair course" with some rollers, (some call it flat). After my PR / BQ at St. George(2009), my goal became to BQ on a "fair" course. Let me say, I do not discount the St. George, downhill course for a BQ, but this was just my next step, my next goal.   So today, I made that goal to BQ under the old standards - looking on the bright side.
Unfortunately, for me, the old standards mean nothing.

The bright side from today - I'm totally convinced, had the weather been ideal for me, I would have a BQ and a PR.    NEXT TIME......keeping reading

So, overall, it was a good day.

Thanks for checking in and supporting me. It means a lot to me.

Re-Focused and Ready!

2011-12-02T07:26:00.001-06:00

Thank you, thank you, thank you

to all who posted, or sent email responses. I appreciate the thoughtful answers. I read and re-read, and re-read them.

I just love blog world. I mean really, you guys totally know what I'm thinking/considering/going through. The run yesterday, and the feedback totally helped to calm me, and helped me to refocus. I do feel like I need to explain. I'm not having a mental pre-race break down. In fact, I still go into this race STRONG. I know I'm in better shape than I've ever been. For me to be at the top of my mental game, it's really simple, I MUST be in shape. That I am! (for me) I must explain, my last post come out of being a "realist", NOT being a pessimist or caving mentally. So rest assured, I'm not going into this race in a bad way, disappointed sure, but regardless,

I'm excited, I've prepared better than ever, and I'm READY!

So currently, this is my plan. I'm showing up Sat. READY to race 26.2 :)
I'm going out on pace, and will see what the weather does.
I'm hoping this plan holds, and I'm able to leave everything that I have on the Baton Rouge course.

Strong Heart Strong Mind
If you want to share your favorite mantra or affirmation please do so.
Have a great weekend everyone, I know I will.

Go Jen, Go Audrey, Go James, Go Terry, Go Bridgett
Go everyone racing this weekend.
Good Luck and Have FUN!

Bright side:
no rain expected
it could be 80 degrees and humid

(interesting note: the first day the weather report warmed, Chad (my hubby), said exactly what the majority of you said. (before my freak-out post - ha ha) He also mentioned the fact that I've been running better this fall, in the warmer conditions, which is true.) Reinforcement is nice!

Urgent! Help Me Decide....

2011-12-01T07:41:00.006-06:00

Yes, I'm freaking out. It's marathon week. Sat., I'm scheduled to "all out race" The Baton Rouge Beach marathon. The low this morning was 27. Most of this week, the prediction has been a low of 40 degrees on Fri. night. I've been so excited, feeling super about it, and READY to RACE.

Yesterday, BAM - the low changed to a low of 50 degrees for Fri night.

(may increase again - South winds bring warmer temps) So just like that, a kick in my gut. It's typical, the weather changes quickly, and the current forecast for Sat. at Baton Rouge is as follows:

7:00 - 52 degrees w/ 86% humidity

8:00 - 54 degrees w/80% humidity

9:00 - 60 degrees w/ 75% humidity

10:00 - 65 degrees w/ 67% humidity

11:00 - 57 67 (edit 57 was a typo) degrees w/ 65% humidity

So 7:00, 8:00, and 9:00, I would be fine, but "my race" starts around 9:30 am. So I've already gone through the panicked search for another marathon. My best other option would be Jacksonville, FL Dec. 18th.

So now I must decide and would like your opinion.

I have worked so hard for this one. I stepped up my training to the next level. Everything that is in my control has been right on target.

now the freakin weather....

what to do?, what to do?, what to do?

1. go ahead and "race" Baton Rouge 26.2, and give it all I have, knowing the weather will impact my time.

2. jog the half, or part of the full, and gamble on better weather in Jacksonville (recent lows for this race - 41, 41, 55, 44, 59)

3. race the half, and go for that PR - first 2 hours will be PR doable, I think.

Ok, I'm going for a run and maybe some focus and answers will be found on the run. "Breathe Ginny Breathe!"

What would you do?

28 miles and I'll be "Ready to Rumble"

2011-11-26T15:48:00.001-06:00

I hope everyone understands my last post. My intention was not to exclude anyone. I enjoy reading running blogs of all kinds and all paces. I feed off the joys/trials of newer runners. I also love reading the posts from faster crowd. I love to "dream" through their posts - ha. I also, enjoy reading blogs of similar paces and I noticed I follow fewer blogs that fall into "my category." For those of you who made recommendations - I thank you.

Last weekend I went to a 5k in Luling, LA. The Rock N Run 5k. I had researched the 5k market for Sat. Nov. 19th, in search of a "flat and fast" 5k. (I know my strengths and I know my weaknesses. I'm not great, or even good at racing on hills. (this is something I really want to work on, but currently my focus is on running as many PRs as possible, while I still can. I can race on hills down the line when my PR opportunities have passed me by)

This is a great small race. I loved the tag line....."If you wanna Rock, you gotta Run" As you can see, this was the 2nd Annual R N R, and I must say, they have their act together. I'm always a little nervous about going to new smaller races.......you just NEVER know what you will get. I REALLY HATE going to a race, with a PR opportunity, and finish the race to find the course wasn't accurate (2.9 miles, etc) This race was very organized, great giveaways, and accurate (3.11 = happy me)

I won a Rock! The rock says 2nd place overall "YOU ROCK" on it. Cute! (small race indeed - maybe 80-90 runners)

So I left the race with a new friends, a rock, I won a paper shredder and a PR.

I'll spare you the details, but I'm happy to report I had a PR race. I always like to run a 5k close to my marathon. It tells me a lot about my current fitness. I went into this race with very little speed work, but after the recent 10k PR, I hoped, and felt like it would be a good day. I wasn't disappointed! I'm excited that I ran 22:59 (this was my 2012 goal - to run sub 23). I'm VERY excited and looking forward to my training in Jan. -March. I intend to focus on the 5k which I have never been able to do in the winter because I always opt for marathon training instead. Early 2012 will be different. Good things ahead for 2012.

Recap:
Week of:
Nov. 14th - 57 miles running with a 5k, 2.5 miles walking, 3 days of Supreme 90 day, and 1 yoga class
Nov. 21st - 44 miles running with 3 X 1 mile @ 7:28 avg. on Thurs. and 13 @ 9:31 avg. today (sat), 5 days of Supreme 90 day, 1 yoga class. Sunday will be a walk day/recovery 5-7 miles of walking this week- (depending on how far I walk on Sunday)

So, I have decided that I will run 25-28 miles before the marathon on Saturday. I followed this program for 12 weeks, as called for, with 2 exceptions....

**the Bar Harbor 26.2 mile training run (not on the plan)
**and as Jill so astutely noticed, my 20 mile run 2 weeks ago at 8:52 avg (with 10 miles at 8:32) was NOT on the schedule. (Yes, I went off the reservation, but I did miss my 12 mile marathon pace run because that was the wk of the marathon, and I wanted to run it slow because of the added distance (26.2 miles @ 9:44 avg) blah, blah, blah, blah blah.

any hoo - I'm sticking with the plan this week......

25-28 miles and I'll be "Ready to Rumble", Sat. (3rd)

in Baton Rouge, LA

**If you want to pick a mile - (18-25 - because that's when it get's TOUGH), and share a mantra or thought, I would LOVE IT!

Help Me Find My Peers

2011-11-13T15:42:00.003-06:00

I find it interesting as I read blogs that I come across many bloggers who are much faster than I am, and I come across bloggers who are slower, but I rarely come across the blogs of my peers. For instance, I follow MANY FAST runners who run 3:00 to 3:30 marathons, and I come across many in the 4:15-5:00+ marathon group, but I haven't located many 3:30 - 4:00 marathoner bloggers. I know they are out there, I just haven't come across them yet. So if you happen to follow any 3:30-4:00 marathoners, 22:00-23:00 5kers, or 46-48:00 in the 10K group, please send me a link. I would love to add them to my reading list.

Finishing up the week with 70 miles. The consistent higher mileage (high for me) is paying off. I'm handling the mileage better than I EVER dreamed possible. I feel strong! I had a 20 miler on Sat.
I ran the first 10 @ 9:12 avg
The next 10 miles @ 8:32 avg with the last 2 miles being at 8:13 and 8:14
Average pace for the 20 miler - 8:52
It was cloudy, and a little humid (good practice - race day may be similar).
The temps started in the mid 50s, but quickly hit the mid 60s.
As I finished the 20, yes, I was ready to be done, BUT.... most of the time, as I finish my long run, (3 wks out from my goal race), I typically finish the run WONDERING, how will I run at a FASTER pace, and add on 4-6 more miles. This time, I finished ready to be done, but I could have gone more. This time, I finished with hope and excitement about the race to come. 3 weeks, and I will be READY to RACE.....

This program doesn't taper a lot, which I prefer. (not as much as my former programs anyway). Lately, I've been tapering "less", and feel that works better for me. I feel I'm on top of my game, and if I taper too much, I feel lazy, and tend to lose my mental edge. So my taper weeks will go from 70 miles this week, to:
**57-59 miles this coming wk, with a 5k race
**44 miles the following wk
**Race week - the program calls for 28 miles prior to my race on Sat. I'm still thinking about this.????
I'm not sure I want to run that many miles before my 26.2 goal race on Sat.
(typically I run more like 15 miles leading up to my 26.2 mile race)
Opinions please! how many miles do you run the week of your marathon???

This week's discoveries:

**Raspberries - I DID NOT KNOW how yummy fresh raspberries are - pricey, but one of my new favorite fruits.

**Oatmeal Pancakes

On my last blog, I mentioned the Cut The Fat podcast, which I enjoy while running. On a recent podcast (recent to me) Blythe mentioned a recipe for Oatmeal Pancakes. I'm a huge lover of pancakes, and Blythe promised these were delicious, so why not give them a try. I tried them, I love them.

(I cooked them again this morning. I cooked some for Chad who said "they taste like cardboard." ha ha everyone likes something different)

I think he didn't like the texture of the oats. He is accustomed to fluffy, smooth(no fiber) pancakes.

It's funny, the texture is one of the things that I love about them. For me, the texture equals fiber and filling. I didn't use the blender. Had I used the blender, they may have been more appealing to Chad. (I mixed the batter with a mixer)

Give them a try:

Oatmeal Pancake Recipe (from the website)

This recipe has now been a family favorite for many years. I share it with everyone and anyone who is open to the possibility of eating oatmeal pancakes… in my opinion, everyone should eat them!

In a blender add:

1 whole egg
½ c. NO SALT ADDED cottage cheese
½ c. dry oatmeal (Quaker-style old fashioned rolled oats work best)
Dash of water

*this recipe yields 1 serving (2 pancakes)

Blend all ingredients into smooth batter. If your batter seems thick, add a dash of water. If your batter gets too thin, you may refrigerate for 15-30 minutes and it will thicken. Pour onto pan or griddle just like pancakes.

I usually make this recipe x 4. This way everyone in the family can enjoy pancakes for breakfast. Top with natural peanut butter or our new fave Better ‘n Peanut Butter (a low fat peanut butter that is all nautral) and sugar free syrup or natural jam and ENJOY!

For my version, I added cinnamon (I add cinnamon to everything possible) and nutmeg.

The 2nd time I added cinnamon, nutmeg, and vanilla

Also my cottage cheese was lowfat, and low sodium (our grocery doesn't stock no sodium cottage cheese)

I topped mine with homemade jelly.

Nova Scotia and a PR race

2011-11-09T19:42:00.002-06:00

Mom, Me, Linde - sister

Linde - love that smile....

coming out of the bushes....potty break (sisters can be evil - yes)

Crazy tides in Nova Scotia

Cape Breton, Nova Scotia

Nova Scotia

Mom supporting me at MDI 26.2

Finishing marathon # 21


Getting "blown away" on Cadillac Mountain, waiting for sunrise, and FREEZING...

Mom - she's awesome!

Acadia National Park Fall 2011

So What's Up?

week of Oct 31st

Run - 62 miles

Walk - 2.5 miles

Yoga - 1 class

Supreme90day - 2 times (slacker)

Sat. - Senior Bowl 10k - Mobile, AL - 55 degrees

**47:20 official time (7:37 avg) (1:18 PR)

**Garmin time 47:28

**Overall 111 out of 827

**Age Group - 40-44 - 2nd place (not sure how many in age group)

(previous 10K pr was in 2008 Senior Bowl 10k - 48:38)

What a super day in Mobile. Linde (sister) went to the race this year. She walked the 5k. I had a SUPER day, and you guys KNOW, I'm savoring ANY and EVERY PR that I run. I appreciate and savor the victory. It's not a natural thing for me. I WORK, EXTRA HARD, and some days it pays off. The week leading up to the race, I just felt like I would run a PR. Mid-week, the weather was predicted to be on my side, so it was "game on"....nothing left to do on race day but execute the plan (the plan - RMAO)

After the race I saw a couple of friends and then we headed to Louisiana for Chad's big day - the IFA Redfish Tour Championship tournament. He and his partner, Jay ended up 7th in the tournament and won 1st place in the "Ultra 6 Tournament" - a good day for him too, and he walks away with VACATION MONeY - Sweet!

Chad & Jay 2011

Week of Nov 7th

**This week I'm working on 70 miles for the week, with a 20 miler on Sat.

**need to get the S90D workouts back up to 3-5 per wk

**Mon -S90D Tabata, recovery from 18 miles on Sunday - 6 miles am and 4 miles pm

**Tues. - 11 miles on the Longleaf (asphalt) 8:55 avg. - 2 mile w/u, 6 X 1000 @ 7:24 avg pace, & then just finishing out to get 11

**Wed - 15 miles - first 10 at 10:10 avg. - last 5 miles I picked up the pace, and ended with 9:48 avg pace for the run.

**Wed weigh-in - up 1.5 lbs. - first week to be up - MUST "nip this in the bud", regroup, and cut back a tiny bit. Upping the maintenance motivation through podcasts.

Some of my favorites to keep me on track:

(all of these can be found on I-tunes)

Cut The Fat

Fat to Fit

Jillian Michaels

Each of these help me to focus on healthy eating, a healthy lifestyle, and moderation. Running for PRs doesn't come easy for me, and neither does weight maintenance. I have to work hard and stay focused.

**Please send me maintenance tips and motivation - podcasts, tips, tricks

**We're at peak leaf season in MS. Today, I had 15 miles on my schedule. I met Kelly and Jen on the Longleaf. Kelly ran 3, Jen ran 10, and then I finished the last 5 solo. The leaves were amazing. So awesome to go out and enjoy the beauty on a run.

**Sat the 12th - will be 3 weeks out from Baton Rouge marathon - goal race.

**Sat the 19th - need to find a 5k to go for a PR. If I find the right course (flat and fast), and get a good weather day, I KNOW I can PR, and feel like I can go sub 23. (current PR is 23:06)

Sloppy, Choppy, FUN!

2011-10-31T18:29:00.001-05:00

I've been trying new routes to run. Sometimes my fear of dogs limits my running to the same areas over and over. I run the routes that I know are "mean dog free". I guess because of the high mileage of late, I'm kind of bored with the "same old same same old", which has sparked some courage to try to new routes. Today, I ran in a small town near my home. It was such a treat to run a new area, and I only covered a small area.

My schedule for today called for 9 miles with 5 X 600 @ 5k race pace w/ jog 50%- 90% interval time between each rep. Today, I ran these on the road, but I'm thinking I will head to the track next week. I prefer the consistency of the track, and I like to monitor my pace for each 100.

This week begins my short, mesocycle 3 - "Race Preparation". I haven't had any speed work on the schedule in a long time which means.....

it's awkward, it's sloppy, and it most definitely choppy....

but

it's FUN with a capital FUN!

No worries here! Each week will become a little less sloppy and choppy. It will never be very pretty, because MY running form is NOT that of a natural, or pretty runner, but that doesn't matter. Each week it will become more natural, and I will feel like a "trackster", whether my running form or speed says so or not. You guys know how I LOVE the speed work! I've been anxiously awaiting this part of the program. While I have missed my beloved "Yasso 800s" this training cycle, I'm really loving this "Advanced Marathoning" training plan.

(Advanced Marathoning Pete Pfitzinger * Scott Douglas 2nd Edition - I'm doing the 12 wk, 55-70 plan)

+21 = 70 miles = ♥ and :)

2011-10-29T22:11:00.001-05:00

Today I had a SUPER 21 mile run to finish my 70 mile week. I'm amazed how different my long runs have become this fall. Is it the high mileage, is it the Supreme 90 day, is it the weight loss? I would say it is most definitely the combination, the total package, having it's effect on my running. If I had to rank the 3, I would put the high mileage at the top of the list. I have concluded, for ME, "more is more." Several years ago, I tried the "less is more" plan, 2 separate times. I believe it is a great plan, and I will likely go back to it eventually, but for ME, the higher mileage pays off. I don't have children, have extra time to run, and so far, I've been able to handle the mileage fairly easily. (handle it with rest, ice, nutrition, etc.)

I had my flu shot this week, so I'm hoping to go to Baton Rouge stronger than ever before.

Pics from my run today in MS

Had to take a pic of the greenery today. When I started running today, it was 40 degrees, so the green grass will soon fade to brown.

I love these country roads that I run!

6.5 miles on the Longleaf trail

Clyde Depot @ The Longleaf Rails to Trails

My week:

Monday - 9 miles (7 miles with Terri - fun!) with 10 X 30 second sprints at the end & Supreme 90 day (S90D)

Tues. - 15 miles @ 9:28 avg & S90D

Wed. - yoga @ The Yoga Room & 7 miles @ 10:20 avg., recovery run

Thurs. - 12 miles on rolling hills, first 5 with Kelly, and then 7 miles of tempo @ 8:10 avg. I had planned to run the tempo by heart rate today - goal 160 - but my legs said otherwise. Couldn't get the heart rate up - AHR - 152 & S90D (ice bath)

Fri. - 6.5 miles with Jen on the Longleaf trail, 10:35 avg

Sat. - 21 at 9:15 avg. I averaged 9:22 pace up until 18, the last 3 miles I picked up the pace - 8:54, 8:21, 8:16. (ice bath)

Will have a little test of my current fitness next Sat. in Mobile, AL at my MOST favorite of all 10k, the Senior Bowl 10k. I'm hoping the cold weather is around next weekend at 8:00 am. I'm ready to RACE!

I'm still plan to share some of the Nova Scotia pictures, soon. In the meantime, the one at the top of the blog is Cape Breton, NS - beautiful, even when cloudy.

Mt. Desert Island 26.2 Beauty and Ease

2011-10-22T18:03:00.000-05:00

Bar Harbor, ME

Mom, Linde, and I arrived in Bar Harbor Friday night. The drive from Portland to BH was dreary and sometimes raining, but we were excited to begin the week to see the beauty of the fall in the northeast, and I was on a mission to eat as many lobster rolls as possible in 1 week. Success!

2nd Crow Athletic race (Lobster 10K a few years ago in Southwest Harbor, ME)

Caw! Caw! Caw! Excellent Job!

My intention for this race was to run it as a training run. My plan was to train through this race, so when I arrived at the starting line on Sunday, I had 44 miles for the week. If you look at the elevation chart, you obviously notice that miles 20-25 are uphill on the chart, but you also see the chart shows bumps over the entire course, so I went into this one expecting hills, hills, and more hills. As we drove the course on Sat., it was really close to what I had suspected, but I had no idea how my body would respond on Sun. I had run Tupelo 26.2 in Sept. but the hills for MDI would be more challenging. The only other hilly race that I have run is Boston. My first attempt at "racing" on hills, Boston 2010 - 4:08.

Sunday am, race start at 8:00, I'm in my room at 7:45 because the race is right outside my door. We stayed at the Villager Motel. It's NOT fancy, but adequate, and super convenient. The weather was nice. The day before, the winds almost blew us off the top of Cadillac Mountain, so I was a little concerned about the wind for the race. It ended up being wasted worry because the weather was perfect. We had a little wind, but nothing bad at all. Whew!

Very early in the race I began chatting with Tim who was running his first marathon. We ended up running together until somewhere around mile 16. We chatted about running and training and we quickly realized that we both shared a passion for "the details" of training and data. I quickly "got lost" in conversation and was amazed how fast the miles were going by. Let's face it, I'm in Mississippi. Let's just say.... running is not the number 1 activity in our state. Yes, I do have running friends, but it's rare to find someone to chat with that enjoys the numbers, details, tough training plans, data, etc., like I do. So Tim, thank you! I enjoyed the conversation. Several miles later a couple from Minnesota joined in the conversation.

Here is a pic of my new friends. (Tim is on the right - with the red shorts)

This was my first time to take pictures "on the run." I had purchased a new camera just before this race and was happy with the way the stabilization feature worked.

coming to the finish.....4:16

Today I felt GREAT the whole way. I have run other marathons as training runs, but even when running a slower pace, I have always come to a point in the race where I was tired and ready to be DONE. MDI was different. I never felt tired. My goal for the training run was 9:45 pace. I ran the last 2 miles @ 8:47 and 8:03. I ended up running 26.38. I didn't pay much attention to the tangents today because it was a training run. By the Garmin, for 26.38 miles, my average pace was 9:44.

Stats for MDI

334 / 925

Division - 17 / 69

4:16:36

9:48 avg pace for 26.2 miles

My personal observations after the race:

**This was the hilliest marathon I have run so far out of 21 marathons.

**I did not taper for this run, and in fact, I went into the race with 44 miles to finish the week with 70 miles.

**Even with the 44 miles prior the marathon, this was the easiest marathon I have run, to date.

**This means I'm getting in shape.

**MDI is my 2nd favorite out of the 21 marathons that I have completed. St. George is still number 1 for me. I'm sure running my PB (personal best) @ SGM has a lot to do with my ranking, but the beauty at St. George, UT is hard to beat. Had I been racing at MDI, and had I finished with a PR (personal record), I wonder is my ranking would be different. Possibly???? Both are beautiful courses, and both races are special.

I was happy to finally meet Bethany & Ryan of Our Love on the Run
@ MDI. I have been following their adventures of running for a while. (Bethany helped me with some of the details of my trip to Boston.) ......bummed we didn't think to take pictures.

Today, I'm 6 weeks away from the Baton Rouge marathon, my goal race.

This week we toured Nova Scotia, and I took a recovery wk.

I took Mon - Wed. off from running. (walked 30 min - 45 min each day, in various locations of Nova Scotia)

Thurs. - I ran 3 miles easy, in Bangor, ME.

(we left Nova Scotia Thurs. @ 3:30 am CST time, and it was Fri., 2:00 am CST when I climbed into bed at home in MS)

Fri - 5 miles easy and then I did Supreme 90 day - This was the first day, of round 2, for S90D.

Sat. - 8 miles easy. Today, I felt tired. I think the marathon, the wk of vacation, and the lack of sleep caught up today. I slowed the pace, and finished the run feeling tired, but ok. I will take it easy on Sunday.

The upcoming training wk will be back on my regular training program. I have 70 miles with some quality runs in the mix. Totally excited about the upcoming training.

Once again I'm at my HAPPY PLACE.

Training hard - that's the way I like it!

Mt. Desert Island - 1 week away

2011-10-08T19:06:00.002-05:00

This week has been a step-back week in mileage in preparing for MDI 26.2. I finished this week's running mileage this morning with a 10 mile easy run @ 9:21 avg pace.
This wk - 41 miles running, 6 days of Supreme90 day, 1 yoga class, 2 mile walk, and Sunday will be a nice bike ride - 10-12 miles??

MDI will be another training run, so the week of the marathon I will have high mileage. The goal is 70 miles, with 26.2 miles being at MDI. The plan is to run 15 on Monday, 8 on Tues., 11 on Wed. and 10 on Thurs. Fri and Sat will be easy walking, and then Sunday, 26.2, running on hills and spectating the fall foliage around Bar Harbor, ME. I'm very excited to make the trip with my Mom and sister (Linde), and tour Nova Scotia with them. Fun times ahead!

2010 pic (Pg Berger's Photos)

This is what I'm excited to see!

This is what makes me say, Oh My!

On Monday, I will officially finish the Supreme 90 day workouts. Woo Hoo! I did it! I made it to the finish! It has taken me 118 days to complete the 90 day program. This week my results were confirmed when I took a follow-up DEXA FAT test. Let me explain. In May of this year, I completed my 10th year of exercising everyday, yes, even when sick. Thankfully, I haven't been too sick to at least get out and stroll for 30 min. I should say, 10 years of "30 minutes of movement", every day. There have been many days, when the "movement" wouldn't actually qualify as exercise, in my opinion, but I did complete the movement, each and every day. I continue the streak, and will continue it until something forces me to stop. So how does one celebrate???? This year I decided a treadmill vo2 max test, with a FAT test would be something fun and interesting to do. You see, I have entertained the thought of heart rate training, and even half "knowingly"(meaning - halfway or less - knowing what I was doing) attempted heart rate training a couple of years ago. I enjoyed the attempt, but at some point into this endeavor, my Garmin heart rate monitor failed me, and I didn't replace it until last Dec. 2010, when I purchased a new Garmin 305 (my 2nd heart, hubby is my 1st heart, joke). So, May 31st, I went to have the VO2 max testing done @ USM, primarily to get the LT (lactate threshold) information for specific heart rate training. As mentioned, I also had the FAT test done which was TOTALLY, 100% DEPRESSING, but VERY MOTIVATING! Let me just say, the image from the DEXA scan of "those hips", and the "fat %age", shocked me into reality.

2 weeks later, I started using My Fitness Pal (MFP) to monitor calories. The following wk, I started the Supreme 90 day (S90D) workouts (similar to p90x). On Thurs. of this wk, I was tested again for vo2 max and the FAT test. Chris, the testing coordinator, wanted me to redo the vo2 max test because I'm somewhat claustrophobic, and we decided I stopped the test prematurely because I may, or may not have "almost freaked-out" with the mask obstructing my breathing. This week worked out to be a great time to redo the test because I took the first test prior to starting the MFP, and S90D, and this week I'm at the end of the S90D program.

For several wks, the results of my efforts have been physically visible to me, but I was TOTALLY STOKED to get the results on paper, in numbers, and to have it reinforce my hard efforts this summer. The final results - I'm down 14 lbs. and I've dropped 7.5% of FAT. I mentioned on my last blog that I'm at a point where I no longer feel I need to drop any weight. My current fat %age backed up my "happy weight feeling", EXACTLY. So by thought and by fat %age (hard core fact), currently I'm at a good place.

Obviously, both MFP and S90D get a "thumbs up" from me. I like and need the structure of the tracking calories. This is true for my running, and my calories - I like and need a program. The S90D has a lot to offer a runner's training. It has some cardio, a lot of dumbbell exercises, some plyometrics, some short interval training, and even some short, consistent stretching (which most runners hate). I think it's an excellent compliment to a runner's training plan. The best part, MFP is totally FREE, and S90D is only $20.00 at Target, WalMart, Bed Bath, & Beyond. In addition the the cheap price, I like the fact that the S90D workouts are roughly 40 min., which includes 5 minutes w/u and c/d.

(Note: I paid for my S90D program, it was not given to me, and I have had NO contact with S90D, other than the occasional "tweet". I was not asked to do a review of the product. This is just something that has worked for me this summer/fall, and I wanted to share the results)

So, by the numbers so far, MFP and S90D are both proven winners, but the real test will be in Dec. @ the Baton Rouge 26.2 mile RACE. I'm hoping the weight loss, and gain in strength will result in another set of good numbers. As always, too be continued.....

a couple of pics from today's beautiful fall run,

my favorite time of the year

One last note: I'm NOT ignoring you guys. Since my return to blog land last week, I have checked in with many blogs. I have tried multiple times to comment on many blogs. Some post and some do not. After repeated tries to post a comment, I give up in frustration. Not sure what's going on, but it's driving me nuts. Is it just me? Just know that I'm thinking of you guys whether my posts go through or not.

Let's Catch UP!

2011-09-30T20:21:00.006-05:00

I can't believe summer has turned to fall so quickly. For those who sent notes during my absence, I THANK YOU! The miles, the cross, my work, my life have left me little time for blogging. I hope to catch up with each of you very soon. When I last blogged, I had just raced a HOT 5k. It feels like that was a LONG time ago. To summarize my summer, I would say success is a word that comes to mind. You may recall, or maybe not, back on June 15th, I started using MyfitnessPal to track my calories. One week later I started doing the Supreme 90 day workouts. 15 weeks after starting MFP, and 14 weeks of Supreme 90 day, I'm HAPPY, (super happy :) :) to report I'm down to my HAPPY, HAPPY weight., I lost some inches, and gained a little muscle tone. Yes, this IS the highlight of my summer. It's been a really LONG time since I have been at a point that I didn't need to drop some lbs. This is a super feeling. In addition to that, the running is going exactly as planned.

Let's do a quick update on the training since I checked out back in Aug.
Week of:
Aug 22 - Run - 25 miles, Bike 18, Walk 2, 4 days of S90D (Supreme 90 Day), 1 yoga DVD Baron Baptiste

Quick trip to Venice, LA with my hubby. He was "pre-fishing" for a tournament. The picture is from one of my runs along the Mississippi River, near Venice, LA. I absolutely love running new areas when I travel. It's so exciting to explore on foot.

Aug. 29th Run - 61 miles, Bike 10, Walk 1, 4 days of S90D (Supreme 90 Day), 1 yoga class @ The Yoga Rm

Terri finishing 26.2 Woo Hoo!

Me - finishing number 20 - 26.2

On Sat. Aug 3rd - Terry , Terri , Dawn and I traveled to Tupelo, MS (about 5 hours North) to run the Tupelo Marathon on Sunday. The much anticipated return to run the Mississippi summer marathon. "Trample the Weak, Hurdle the DEAD" is the tag line because it's so freak'n hot. However, this year wasn't too bad. We had some rain during the race which helped to cool things just a little. Terry and Dawn ran the 14.2 mile race, and Terri and I finished the full. Terri and I both intended to run this as a training run, NOT a race. I went into the race hoping to run around 9:45 avg pace and I finished 9:46. I ran this marathon in 2009 as a training run prior to running my PR in Oct @ St. George. 2009 - I finished 4:18. 2011 I finished @ 4:16. I'm hoping this means good things for the fall/winter.

Sept. 5th Recovery Week - Run - 20 miles, Bike 10, Walk 5, 4 days of S90D (Supreme 90 Day), 2 yoga classes -1 DVD - Bryan Kest, and 1 @ The Yoga Rm

At this point, I have 12 weeks until the Baton Rouge 26.2 mile race. This is my goal race. I will be following the "Advanced Marathoning, 55-70 miles per wk, 12 week program.

Sept. 12th - Run - 55 miles, Bike 10, Walk 1, 5 days of S90D (Supreme 90 Day), 1 yoga class @ The Yoga Rm

Sept. 19th - Run - 60.3 miles, Bike 0, Walk 2, 3 days of S90D (Supreme 90 Day), 1 yoga class @ The Yoga Rm I ran a 5k Fri evening. The temp was around 78-80 degrees. I was happy to run 23:38 with no speed work.

Sept. 26th
Monday - 14 @ 9:30 avg pace and S90D - day 68
Tuesday - S90D and 9 miles @ 10:05 avg and 12 X 30 second strides
Wed. - S90D - day 70, yoga class, 5 miles @ 10:40 avg pace (note - the higher the mileage, the slower the recovery days)
Thurs. - 12 miles @ 9:22 avg pace (last 2 miles - 9:02 and 8:22)
Thurs night, I was excited to join Jen in Jackson, MS, for the Mississippi Museum of Art, Art Garden Gala. Jen is a local artist and runner. You can find her sculpture blog here
Fri - 5 miles at noon - woo hoo - cool front moved through - cool temps at lunch time. Low tonight - 48 degrees, just in time for my 17 mile run with 10 @ MRP, which will give me 62 miles for this week. Hoping for a good run.

Jen was commissioned to create these garden boats for the newly created green space @ the Museum of Art in Jackson. The pictures do not do justice to her creative works of art. I was honored to be a part of Jen's night as the new garden was opened to the public. If you are in Jackson be sure to stop by and see them.

For now, I will close this blog. I have much more to update, but will save it for another day. I'm hoping to get back into a blogging routine, but keep in mind, I'm still doing the S90D,yoga is a MUST, the miles are HIGH, work and life continues. I'm currently 2 weeks away from the Mt Desert Marathon in Bar Harbor, ME. This will be another training run for me. It will be hilly and beautiful. The excitement is building by the minute to go, and run this one. I've had it on my list for a LONG time. My Mom and sister will be traveling with me. After the race we will explore Nova Scotia. Chad and I went to the Cape Breton area years ago and loved the area. I'm excited to go back and explore with Mom and Linde.

The Proof !

2011-08-21T15:50:00.003-05:00

Here ya go! I told you so! The proof that you requested. Thanks so much for trusting me! :) Chad was home long enough to snap the pic. He had to have "fast fingers" to get the shot.

BIG WEEK for me!
Monday - am - 5 miles - 1 mile running w/u, 3 miles to celebrate Amanda's virtual birthday challenge, 1 mile c/d. Weeks earlier I had submitted an optimistic 23:15 for 3 miles. I ended up running 23:38 (solo) - 7:46, 8:03 (uphill for 1/2 of this mile - still no good at hill racing - boo), 7:50. 3 miles pm

Tues. - 3 miles am, 5 miles pm - "Trek the Trace - 2 mile predicted run - 1 mile w/u, no watches or Garmins - you predict your finish time for 2 miles - the runner nearest to the submitted prediction is the winner. It's a little different, it's not the fastest runner who wins, it's the best "pacer." I have NO, ZERO, NADA, feel for pace. I had the 3 mile hard effort on Monday, so I submitted a conservative 16:00 minutes. Audrey and I ran this one together. I was pleasantly surprised to run 15:27 - see, I'm not a pacer, but I actually felt very comfortable running the 15:27, after the hard run on Monday, and the AM run. I'm always happy when I go under my prediction. Audrey and I ran another 2 miles to cool down.

Wed. - pm - I ran 7 miles in 3 hilly (Tupelo26.2 prep) subdivisions (Bellegrass, Dandridge, and Bent Creek)

Thurs - 10 miles on the bike - mid afternoon ride

Friday - 5 miles easy, on the flat Longleaf Trail (asphalt)

Sat. - Oak Grove 5k - early in the week I decided it was time to get back in the game. I hadn't raced a 5k since June (a long time for me) because of the glute soreness thingy (becuz I skipped yoga for 4 wks - a no no for me). In addition to no 5ks, I haven't been doing much speed work, except the recent 3 weeks with Jen, running the 2 X 1 mile repeats. I have very little natural speed, it's hard to get in shape, and I lose it really quickly. I run speed work year around, with some little breaks, but I have to do it year around. With the extended off-time, I had NO expectations, but wanted to run a 5k as a starting point for the fall. unofficial time - 24:16 - splits - 7:44, 7:48, 7:59, :43 (flat course). (3rd place age group award). The best part of the race was visiting and meeting new to me, runners. (& catching up with friends) The super tough triathlete ladies showed up in full force and represented well. My friend Judy has been training with the tri group, and she invited me too cool down with them. I jumped at the chance. oh yeah, I always want to meet runners. Ginger of Living The Tri Life has recently moved to the area, and I have been following her blog. She won the master's award?? I had recently met Marissa at The Yoga Room. Marissa ran her first 5k today, and won the race. How cool is that? Not sure how Lesley and Deanna placed in the race, but the whole group went home with awards. After the 5k I headed over to The Yoga Room for some "seriously shaky legs" yoga. (it's hard to hold the poses after a 5k)

Sun. - because I wanted to get a decent idea of my speed, or lack of it, this meant delaying my long run until Sunday. 20 miles ended up being 19.3 @ 10:08 average pace. I have tried this 3 times, running a 20 miler the day after a 5k race - it's definitely NOT the best option for me, if the goal is to have a good long run. If the main goal is the long run, I would run it earlier in the week, and then race with what I had left, but this week, the 5k was the priority. 3 Xs and each time it's been HARD. Today, wasn't too bad until the last 3 miles. At that point, the heat, the 5k, and this week's mileage, took their toll. In addition to the 5k / long run combo, I typically have a week in between an 18 and 20 mile long run. I usually run 18, 10, and 20. This time it was 48 miles last wk w/ long of 19, and this wk 53 miles w/ long of 19, back to back.

So this week - I end with 53.3 miles of running, 2 miles walking, 10 miles biking, 2 yoga classes, and 5 days of Supreme 90 day. Some super quality and good mileage. The week ahead will be a step back in mileage. whew - yes, I welcome the step back week, and then it's Tupelo Marathon week.

I am not racing this race, and plan to train through the race, so the wk of the marathon will be another high mileage week.

It will be a quick overnight trip, but a ton of FUN!

Dawn, Terri and I will run the 26.2.

Terry (he's running 14.2 miles - fast)

I'm also excited to see Bridgett, super runner, who now lives in T. town - (she's running 26.2- fast)

(by the way - Terri, Terry, and Bridgett - you guys need a blog)

Hello luluemon - please bring back the groovy run shorts. Jenn of Running Sane and other lulu shoppers, please tell me .....WHAT NOW? honestly, it will be a while before I need any, I stocked up. Maybe by the time I need new running shorts, lulu will bring them back. I can't afford to experiment.

Yes, lululemon is pricey, but how much would you pay to run chafe free?

August Running Scenes

2011-08-12T20:57:00.001-05:00

19 miles of MS beauty

Audrey's babies

Sunset

The summer breeze today, reminded me of fall


IP Biloxi

at the pool @ IP Biloxi

It's been a good week. Jen and I met on Tues. for our 3rd and final week of mile repeats. For the past 3 wks we ran the same workout. 2 mile w/u, 2 X 1 mile, and 2 mile c/d . Jen signed up for a blogger 1 mile challenge.

Week 1 - 7:37 & 7:23,
Week 2- 7:28 & 7:34 (extreme humidity)
Week 3 - 7:14 & 6:54 this may be my mile PR ?? not sure because I don't have a mile time written down, (that I can find). Either way, it's a great time for me, for August. This should mean good things this fall. Jen had a super day too. This was her first time running mile repeats. She met, and exceeded her goal. I'm sure she will be reporting on it soon.

I also completed 19 miles @ 9:46 avg. I had 18 planned. walked 2 more after the run.
I will end the wk with 46-50 miles of running - finally getting my mileage back up :-)
This week Chad and I went for an overnight to Biloxi. A quick getaway, but it was so nice to get away together and unplug from work, computers, & cell phones, etc.

And now, I must close this. Blogger is acting CRAZY (as you can see with the formatting). I have been sitting WAY too long after the long run this am. Time for a little stretching!

Conversations with ME, MYSELF, and I

2011-08-07T19:44:00.002-05:00

Wow, time is flying by and I'm finding it hard to keep up with my blogging. My last entry documented my triumphant handstand. Who knew that my loyal blogger "friends" would question this feat by asking me to produce a picture of it. Uhhh, so now I have to work on a one handed, handstand so that I can take a pic to prove it. Seriously, I'm working on the proof. .....to be continued

The recent data and details look like this:

July 18th - 39 miles running, 16 miles biking, 2 miles walking, 2 yoga sessions, 4 days of Supreme 90 day

long was 14 - ended up running a split run - 11 miles am and 3 miles pm

July 25th - 43 miles running, 20 miles biking (not sure but I think this is a record bike wk for me - lol), 4 miles walking, 1 yoga class, 6 days of Supreme 90 day

long run this wk - 16 @ 9:50 avg pace

tempo - 6 miles total - 1 mile w/u, 4 @ 8:27 avg, 1 mile c/d (slower than my typical tempo)

Aug. 1st - 30 miles running, 10 miles biking, 7.5 mile walk, 1 yoga class, and 6 days of Supreme 90 day

this is a step back week in total mileage for the week, and a step back in my long run for the week which was 10 miles. I also planned my long to be in South LA to give me a break from the hills this week.

long run - 10 miles @ 9:05 avg. The plan was a progression run.

2 mile w/u - 9:50, 9:29,

4 miles at 9:00 PLANNED - actual - 8:57, 8:51, 8:58, 8:56

4 miles at 8:45 (MRP- marathon race pace) PLANNED or wished for - actual - 8:49, 8:44. I bailed on the 8:45 plan and ran the last 2 a little slower than planned. 9:00 and 9:12. At this early point in my training, AND in the August heat, I decided I wouldn't push the issue. I was struggling. I haven't started a training plan yet. I have been running some quality runs, and I'm upping my weekly mileage, but I'm not on a formal training plan yet. My goal is to get to Tupelo26.2 with enough distance running to "cover the distance." (NO racing for this one) Then after Tupelo I will have a recovery week and then start my real quality training for the fall.

As I bailed on the pace for the last 2, these are the thoughts that go through my mind:

Conversations with ME, MYSELF, and I

*it's only 4 miles at MRP (marathon race pace), come on, you can run 4 @ RP (race pace)

*it's really HOT, it's smart to shut it down (heat index was in the 90s)

*some of the "better" runners, better runner/bloggers would NOT bail on these last 2

*yeah but, most of those runners are in the 20 and 30s, although you try hard to forget it, you ARE in your 40s

*yeah but, you are not trying to run their pace, you are running your plan and you gave up on the plan

*your age has nothing to do with not being able to run 2 more miles at 8:45, heat MAY be a factor, but age.... you can't use that one here...

*this is a mental break - you still have work to do on the mental part - seriously, when will you conquer this mental part of your running.

*you are "listening to your body" and this is always a wise choice

*if you can't run 4 @ MRP, how will you EVER run 26.2 again at MRP? seriously!

*you haven't been doing any MRP running yet, today is the first day. It's totally fine to start here, and move forward.

so in some ways I'm totally fine with where I'm at, adjusting my plan to accommodate the day, but in other ways, I feel I cave, and then justify. Some of the reasons are valid reasons, BUT.....

Some of the type B and C runners will think I'm "too hard" on myself, some will say "she's crazy." Then there's the type A runners. They will say, suck it up buttercup, stop justifying bailing on the plan. In the end, it really doesn't matter what either side says, FOR ME, it's figuring out what is the real true FACT, not feeling. It seems that:

*the me in me - seems to think I'm smart and altering the plan is a very smart thing to do

*the myself in me - seems to think I have too many mental cave-in's. I need MORE "fight to the finish"

and

*the I in me - thinks BOTH sides have very valid points.

One of my biggest joys in running is my hard run, or technical days. The joy comes from having a plan, implementing the plan, and COMPLETING the plan on or very near the target. It gives me a HUGE sense of SATISFACTION. It completes my run, and in many ways, if I'm being honest, it completes me. Yes, dorky to many of you who have "real lives", but this is MY PASSION. The technical part of running is what gives me a HIGH. Many runners run just for the joy of running. While I do enjoy my easy days, the "hitting my numbers" on hard days is what keeps me in the game these days.
(no - I wasn't always like this)

So all of the sides of ME just leave me confused, but determined to work on the weakness - the MENTAL me.

RECENT RUNNING SCENES in MS and LA

a steamy start (#RunMS)

a beautiful sunrise (#RunMS)

honey, I want one of these (#RunLA)

or one of these (#RunLA)

#FlowerMS

Important mid-week update!

2011-07-20T08:49:00.001-05:00

I mentioned on a previous blog, one of my 2011 goals has been to "kick up into handstand" before the end of the year. Oh, I've been working on this for years, but I've felt like this year, it was attainable," if "I practiced from time to time.

On Tues., I decided to run in Bent Creek and Dandridge for my "planned" 14 mile run. I started the run around 6:00.    This area is challenging for me, especially on a longish, run.   I started in Bent Creek, which was my first mistake. I ran most of the roads in the area and headed back to my car at 8 miles for a sip of Gatorade. Then I headed down the road to Dandridge, my 2nd mistake. Dandridge has very little protection from the sun, and the hills are more challenging than Bent Creek. Immediately, I'm thinking...."YOU SHOULD HAVE"......

The hills become more and more challenging. These are not long hills, but for me, they are steep. Short, steep, rolling hills - unending rollers that beat me down. I begin to walk up the steepest offenders. Around 10 miles I decide I've had enough on the hills. I make it back to the flat area and then I realize "THIS RUN IS DONE". I stop at 11 miles, way short of my 14 mile plan.    In the recent past, I would "gut it out", no matter what, to get the mileage of the day. Yes, there is a sense of satisfaction and accomplishment in doing that. Maybe it's age, maybe it's early in the distance season, maybe it's a new found freedom, maybe it's being smart, maybe it's giving up, one can look at this many different ways.

This is how I look at this one.   This run does not define me, this run means VERY little in the long season of distance running. We have good runs, we have bad runs, it's just part of it. Thankfully, these runs are rare for me. So I head home and with the bad run in the rear view mirror.

Later in the day, I'm working. I'm waiting for my embroidery machines to finish stitching hats. I decide to work on kicking up into a handstand. I've been working on this for years at yoga class. I've never even been close to doing it until this year. Earlier in the year, I made it a goal to "kick up into handstand" before 2011 ends.   So I try a couple of times, not real close, but I'm feeling strong. I try a few more times and get closer. Then.......

I DID IT!

I kick up against the wall, and was able to hold the pose for a short while. I worked on getting my heals off the wall, so that I was totally in a handstand, with no assistance from the wall. I was able to hold it for a few seconds.

So after the failed attempt at 14, a sunny part of the day, a 2011 goal achieved, MUCH earlier than expected, with 5 months to spare. Totally exciting! As you can see, I'm a VERY simple person, with simple goals in life. So how will I remember yesterday? I may remember the bad run. I still remember awful runs from years ago, they stick out in my mind. So I may remember the bad run, but more than that, I will remember that I had a BAD run, but later in the day, I achieved a new goal that I had been working toward for years.

I did get those other 3 miles later in the day and the battle at Bent Creek and Dandridge has only just begun. The up side of a bad run is the fire that burns to conquer it another day.

I call that success!

Training Details and Planning

2011-07-17T17:40:00.001-05:00

This blog post is totally training details and upcoming plans. If that's not your thing, I totally get that! I will save you some time and say, read no more of this post.
(I personally enjoy the details posted by other runners)

The Details : week of July 11, 2011
Run - 30 miles
Bike - 37 miles
Walk - 7 miles
Supreme 90 Day - 6 days
1 yoga class

2 Quality Runs
*Wed - long run -7:15 am start time - 11 miles on hills - 9:47 avg pace
*Sat. - first attempt at any quality running in 3 weeks. 5 mile run with 2.5 mile tempo run. I know, some would say 2.5 miles is not a tempo run. For me, the tempo run is the toughest part of my training. I have to start small, and build up each week. So 2.5 is where I'm at....a new beginning, a new challenge. Yes, even a 2.5 mile tempo is a challenge for me, and YES, 2.5 miles IS a tempo run for me, this week. You do not have to count it, but I'm totally saying my tempo for this week is DONE. lol
I think it's more of a mental issue (YES, I'm mental) with tempos rather than physical fitness or lack there of, but I'm fine with starting slow and building up.

Building up the mind and the body, I like that! (see pic below)

5 miles @ 8:55 avg. pace - 1 mile w/u, 2.5 mile tempo at 8:16 avg. pace, 1.5 mile c/d (7:15ish am start)

*This week I upped the total running mileage from 25 miles last week, to 30 this week.
*I'm happy that I have been able to keep all of the cross training so far. As the mileage goes up, it will become challenging. At some point, (hopefully MUCH later), I will reduce some of the cross training to be able to manage the increased running mileage, but I hope to keep, as much as possible. This will be a "listen to the body" decision.

Short term goals in training:
*continue to build up the weekly mileage (this week's goal will be 35 miles)
*continue to primarily train on hills, especially the long runs
*gradually build the tempo run, adding 1/2 mile per week
*all hard effort days will be followed by 2 easy days
*finish some training runs ending at 9:30 am - yes, it's crazy HOT by this time, but my reason for doing this is NOT a suicide mission. My purpose is to get ready for 26.2 in the heat of Tupelo, MS, on Sept. 4th. Thankfully, this race starts at 5:00 am, but with running it as a training run, I will still be running between 9:00 and 9:30 am. I am a BIG believer in practicing to prepare for race day conditions, as much as possible (even if I'm not "racing" it).

If you fail to plan, you plan to fail, right?

At this point, my plan is to run my quality running days earlier in the morning (6:00am ish), and some of my easier days planned to finish around 9:30ish to prepare for the later morning running at Tupelo. As my long run mileage increases, I will be finishing later in the morning also. The thought here is to enhance the quality runs as much as possible, but still get in some training later in the morning to prepare for the heat of the 9 o'clock hour, which will be brutal. I will also continue with some evening running, 6:00-6:30pm. I think mixing up the running time is a good thing to do. In addition, it works for me, and I can coordinate with Chad's running schedule some days (he is a 100% evening runner).

(note: I ran Tupelo 26.2, in 2009 as a training run leading up to St. George in Oct. 2009. St. George is my PR race @ 26.2, SO FAR)

(another note: just a few years ago, I thought ANYONE who would consider running this race in the heat of Sept., on the hills of Tupelo, was C R A Z Y. I suppose I've gone on to the other side. I'm having fun with my craziness)

*I will wait another 1-2 wks before adding any type of speed work back into the mix. I'm not having any issues, but I don't want to rush things. I have time, so there's no need to rush things. My main goal prior to Tupelo is to get in the distance to be able to finish the training run that day.

And, I leave you with this..... it goes PERFECTLY with my planning for the week and the upcoming racing this fall.
Today, I had a 1.25 mile run to finish the 30 for the week (30 min. on the bike also) While on the short run, I listened to a short podcast and then turned the Ipod to my music. This is what shuffled up:

I always apply the words to my situation, and usually to my running (the words of the full song have a different meaning, but I pull out the part that means something to me personally, in my life, in my running, in my world. This is why I LOVE music, this is why I love my Ipod)

"I Know You've Got A Little Life In You Yet
I Know You've Got A Lot Of Strength Left
I Know You've Got A Little Life In You Yet
I Know You've Got A Lot Of Strength Left"

Yes I do!

(song - "This Woman's Work" - Maxwell)

Cross Training and Adding On!

2011-07-11T10:42:00.000-05:00

*I'm happy to report I'm back up to an amazing 25 miles of running last week with my long run now at 8 miles. Ha!

It's a process, and I'm cautious!

*I walked 1 mile, I biked 17 miles, I completed 6 days of Supreme 90 day, and 2 yoga classes
*I'm really liking the Supreme 90 day workouts ($20.00 at Bed Bath & Beyond), and I feel like it's making me stronger on my runs. I like that the workouts are fast paced, and 30-40 min. I like the variety of the workouts each day too.
*I'm making progress with MyFitnessPal.com (free calories in, calories out tracking system) It's working!
*I will continue to increase my mileage, with some step back/recovery weeks in the mix.
*7 weeks until Tupelo 26.2 training run, 13 weeks until Mt. Desert, ME 26.2 hilly training++ run, and 20 weeks until Baton Rouge 26.2 mile race. I'm thinking my goal race will be Baton Rouge (or Stennis if the weather is perfect), so I have PLENTY of time. I'm enjoying the no pressure training with lots of cross added in.
*This week, I will move my long runs from the flat lands of South LA, to the hills of South MS. Tupelo and MDI will both be challenging races, so I need the long runs to be on hills.

As I ran this section, I heard several "critters" too close to the road. Scary because I have seen dead alligators near the edge of the road. Eeeeek~!

Yeah, I outran this!

I will be joining Amanda over at Run To the Finish in celebrating her 30th birthday with a 3 mile run. Join Us! A great way to celebrate Amanda's day, and get in a good training run.

Details on her site, but the run can be anytime Aug. 10th-15th.

I love this time of year, with the mileage going up, the training intensity on the way up, fitness level slowly rising. Thankfully, in the past couple of years, I have grown to LOVE the summer training. This year, I love it more than ever!

Fun weeks ahead!

Cross Training and Liking It.....Really?

2011-07-04T09:06:00.002-05:00

*So I ended up taking 9 days off from running

* I went to the Chiropractor 2 Xs - just to make sure hips are aligned properly

* I had a therapeutic massage which was partially painful but overall

totally awesome!
(not painful in the glute, but where he found knots in my calves- ouchee!)

*I FINALLY bought a foam roller and like most of you, I'm finding it very valuable.

*Cross training included - Supreme 90 Day

($15.00 with coupon at Bed Bath & Beyond)

(I'm too cheap to purchase P90X, not knowing if I would like it or use it)

(I'm enjoying the Supreme 90 day, I may eventually buy the P90X - I want the yoga dvd -

(if you have the P90X set, and want to sell it - message me

or if you just want to sell the P90X yoga dvd)

*other cross training included walking and biking. I even enjoyed the bike this week - SHOCK! I'm hoping I will do more biking as I return to running.

This week looked like this:

Mon. - am - 30 min walk and Supreme 90 day dvd

pm - 6 miles on the bike

Tues - am -30 min walk, Supreme90

pm - walk 45 min on the track

Wed. - am - yoga class @ The Yoga Room, Supreme90

pm - 5 miles on the bike

Thurs. - pm - 10 miles on the bike followed by 2 mile run with Audrey. Woo Hoo! 1st run in 8 days. Feeling FINE! Oh Happy Day!

Fri. - am - bike 10 miles, yoga dvd- Jillian Michaels

pm - 2.4 miles with Michaela in South LA

Sat. - am - run 2 miles, Supreme90

pm - 3 miles pm with Michaela and Mindy (training to run their 1st half marathon - very exciting)

Sun. - am - 5.6 mile run to even out the 2.4 mile run from Fri - because that bugs me at the end of the week - ha ha)

yoga with Neesha - yogatoday.com - great online classes- one free class offered each wk

mid day - 12 miles bike

pm - 2 mile run pm

Totals -

walk - 7.5 miles, Run 12 miles, Bike- 43 (may be my highest weekly bike mileage ever?? ha ha) 5 Supreme90, 3 yoga sessions

So as you can see, I had a busy week of training. I'm excited to have introduced some additional cross training this week. I'm hoping I will keep some of it in the plan as I begin to pick up my running mileage for my fall marathons. I KNOW the cross training is super valuable, but I LOVE to run. I love to run high mileage, and as the mileage picks up - other things seem to fade away. Maybe this fall will be different!

(yoga WILL stay in the plan no matter what)

4th of July - I will go for a bike ride today, and do Supreme90 (10th day) arms and shoulders (I like the fast pace workouts and getting in some weights at the same time)

Happy 4th Y'all!

Red White Blue - I love you!

Pain in the bootay - it's a NAG!

2011-06-26T13:48:00.006-05:00

In my constant effort to ....

ALWAYS LOOK ON THE BRIGHT SIDE

I'm finding some freedom in my training.

I'm working on my fall marathon training plan. Later this fall, I have a decision to make concerning how I will race, or, IF I will race MDI (Mt. Desert Island, ME). This is NOT a PR opportunity for me. I am NOT a strong hill racer. So the decision will come down to 2 options:

1. go out and race the course as fast as I can, on the given hills, OR

2. go out and run it reserved, use it more as a training run, and save myself to "RACE", in Dec., on a course that I am better at racing (flat and fast).

Currently, I'm taking a week off from running in hopes that this "pain in my booty" quickly heals.

Feel free to vote and give your opinion on the matter.

I will decide later, as the training unfolds.

In April, I went to run the TuxachanieTrails with Jennifer.

NOT being a trail runner, and NOT picking up my feet, leads me to a
near miss, fall. In attempting to stay on my feet, my left legs goes back, and up in the air. In fighting for my balance, I fight a little too hard with that leg and almost pulled my glute. Since that day I have noticed it off and on. Sometimes it goes away for several days and even weeks, and at other times, it rears it's ugly head. Fast forward to June 7th - 16 X 200s on the road in Eastpoint, FL.

Eastpoint, FL

No issues on this day, but the next morning, I head out on an easy run to loosen the legs and when I take the first few steps my hamstring and booty screams at me. I bail on the run, and walk to loosen up the legs. Since this time, I reduced the mileage and intensity. June 21st, I attempted to run some 400s to test the waters. I ran them MUCH slower than my recent workouts. It didn't hurt, but I still feel something in the glute. I can easily run through the dull pain, but will it remain dull? I bailed on this workout at 6 repeats. It's a mild pain in the bootay, but I DO NOT want it to become anything more. After the Tues. workout, I decided to take a week off of running.
In addition, I realized this week that I have missed 4 weeks of yoga. It also occurred to me this week that each time I've missed more than 2 wks of yoga, something starts nagging me. I must do yoga to "stay in the game" like I want to be. I made my favorite Wed. class. It felt like the healing was happening as I stretched in class. I can't explain it, but for ME,

yoga MUST be in the mix.

I'm hoping this week will be a HEALING week, and I will be ready to ramp up for fall distance racing. On Fri. I went to the chiropractor, to make sure my hips are not out of whack. I tried to get a massage, but my "good hands man" was booked up, so that will have to wait until Mon. or Tues.

Yesterday, I went for an extended walk. It was really nice and therapeutic for me. It gave me a sense of peace. While walking, it took me back to the beginning of my marathon journey.

My walk along Bayou Lafourche, South LA

(I walked my first marathon, except I ran the first 4 miles, and ran a few downhills. It was my 5th marathon before I ran the whole way. I would do it exactly the same again, and in fact, one day, I can see myself going back to my origin in marathons, and walk them just for fun)

Sat., I walked for 40-45 minutes, had some breakfast, and then walked back home. (can't do that on a run - the bright side) I love a LONG walk. It's not the same as running, in the challenge part, but I enjoy it too. When I'm training for a marathon, (most of the year) I rarely have time to fit in any walking of any distance.

There's just something about walking or running beside the water!

It's a "Salt Life" that I LOVE!

I'm on day 5 of my "no run week". It's totally normal for me to get SUPER excited in July for the upcoming distance training for the fall racing. With this week of NO running, the desire has hit early. I have even come to terms with the summer training in the South. Yes, it's HOT, yes I'm slower than normal, but there's just something about summer running that I love. It's hard to believe, just a few years ago, I drastically reduced my mileage in the summer to avoid the heat. Then I finally "made up my MIND" that I would NOT let the heat stop me from summer training. I would get up at insane hours to get it done before daylight. Now, a couple more years along, I'm lazy, so many times, I CHOOSE, to run in insane heat to avoid insane hours of running. I'm typically up early, but just no longer like to get out the door, super early, to be finished at daylight.

It's funny how things change! It makes me wonder how many other wonderful things I may be missing out on because of a closed mind. Maybe there's still hope for me and that bike. Not a fan yet, but maybe one day I will be....

Go Jenn, Ana Maria, and Meggan!

2011-06-18T08:45:00.001-05:00

This morning I'm sending good thoughts and good vibes to Jenn and Ana Maria - 2 tough ladies who are without a doubt, giving it their all this morning. Go Ladies Go!

On Sunday, Meggan will be running her first marathon @ the Manitoba Marathon - so excited for her. Meggan is a super talented post collegiate runner.

Go Meggan!

Strong Mind, Strong Heart!

*I came across this hill running demo today. My fall racing will be filled with hilly marathons (Tupelo in Sept. - training run, and Mt. Desert, ME in Oct. - this one may be a "race" or another training run) either way, coming up, my focus will be on hills.  http://prsfitlive.com/
(the video is on the home page, after scrolling through pictures)

* 2 weeks of low mileage, with one week being all easy running / recovery week (no hard workouts) -
why do I feel totally out of shape?    (silly, I know)
While I know this is just a mental thing, and I know I will come back quickly, and I know the REST is much needed and totally part of MY plan, I still wonder why we lose that mental edge so quickly?

recent weekly mileage -
week of May 16th - 50 miles,
May 23 - 24 miles - race,
May 30th - 30 miles,
June 6th - 16.5 miles - race,
June 13th - 16 miles - recovery week - no intensity - easy running

*I am excited! This week I started using myfitnesspal.com. Earlier this week, I stepped on the scale to see, what is for me, my "utter disgust number."

I struggle!

I am happy that I have this feeling because it always jolts me to make some changes. I am also happy that this "disgust" number is a few lbs. lower than it once was, so I can quickly get back into reality earlier than I would have years ago. To some, my disgust is puzzling. Some, especially in the South, would think I have no worries. While I acknowledge, I am NOT FAT, most of you know how I feel. It's the uncomfortable feeling of being, or feeling slightly bloated and you know it's not a gassy bloat, it's a pudgy bloat. Yuck!

(a few of you do not have this struggle -the lucky ones - I'm jealous!)

So I have, once again, a renewed focus to

" get right "

For me, I think the use of myfitnesspal will help me tremendously. I need a program! I need structure and like structure. I prefer to be on a focused training plan MOST of the year, and that works for me. So why haven't I been on a focused food plan? Several years ago (maybe 2002-2003??), I counted calories and IT WORKED. The problem came in, at the time, not knowing I had not allowed enough calories for my active lifestyle. In addition, the counting eventually became too much. myfitnesspal makes this easy. It calculates your calories, it gives credit for your workouts, and it offers a very extensive listing of foods. I have been using it for a couple of days, and haven't had anything that I could not find in the listing of foods. In addition, after using it for a few weeks, most of the foods that I routinely eat, will be on MY list, so it will be quick and easy. I need this structure, and I think it may help me.

I dream of getting to my goal weight and maintaining it!

Maybe that will happen,

maybe it will not

at least I have the "utter disgust feeling" to get me back in the right direction.

Today, I'm thankful for THAT!

a few pics from this week in Mississippi

The Good Life!

Now, I'm out the door for a long walk along the bayou of South Louisiana!

What Now?

2011-06-11T20:58:00.000-05:00

When I started my 5k training 8 weeks ago, today was planned as my "goal race." Even with the hot June temps, I had "plans" of running a good race, not a great race, not a PR race, but just a good solid race. "Life" had other plans and I ran a SLOOOWWW race today. whatever! It's official, June is my absolute worst month for racing. I proved it last year, and again today. I'm going to look on the bright side...... last year, June 12, 2010, I ran my worst 5k in 5 years (25:47). Today, still slow, but better than last year. (24:46)

Interesting!

      April 16th 65 degrees May 7th 80 degrees May 27th 85-86 degrees    June 11^th 74 degrees/RF - 83
AHR 165                          168                        172                             169        86 % humidity
MHR 173                          176     184                            178

23:31 23:51 23:50 24:46 (seriously??) (burnt or tired? not sure yet)

The race today was a new race, a first time race for the director, etc. I was aware of this, and it's always a risk, but it's still maddening. Prior to the race, I heard some pre-race questioning of the accuracy of the course. I suspected it may end up incorrect. As I made the final turn to the finish, I looked at my Garmin and realized the course would be REALLY short. What did I do? I crossed the finish and kept going. At the finish, I was at 2.8. HELLO, I did not get up early to run a 2.8 mile race. I have nothing to compare a 2.8 mile race to. I kept running! (this was the first time I have done this) Yes, everyone looked at me like I was CRAZY. Who cares? Ha Ha! (Yes, at 2.8, I had a PR for a 5k - woo hoo - finally sub 23) When I returned to the finish line, after completing MY 5K, I heard everyone talking about how they had a PR today.

Hello, the course was WAY short. Seriously, will you count that as a PR? too funny!

(even without a Garmin, I would KNOW, without a doubt, this was a short course. I have NEVER finished a 5k, sub 23 in ideal weather, and definitely not in the heat of June)

This past week and a half, I have been out of my normal "life" routine. My Mom has been in the hospital, so I spent most of the time at the hospital with interrupted sleep. Let me just say, I NEED MY SLEEP to function properly. I also had a 5 hour drive to, and from FL during this 10 day period. My Mom recently found out through a colonoscopy that she had colon cancer. She endured a colectomy. The doc reports that the cancer was at T1, which is a an early stage. He also told us they were able to get all of the cancer, and she does not have to go through chemo or radiation. "She is cancer free!" We are happy and BLESSED!

(doc also says all of her children over 40 should have a colonoscopy - eek! that's expensive and we have a LARGE deductible - yikes!)

Originally, I had planned to take a break after the 5k today, but now I'm considering another 5k. I'm back home, and on my regular routine. I know I can run faster than the results today, even in the heat. So now I'm debating. Part of the debate is that I know I need a break soon. The other side wants to go for another race because I feel I have left something on the table. Part of me thinks....I'm DONE, but the other part thinks I still have some left?????

Go ahead and take my break, or go for another 5k???? Tonight, I can't decide. I suppose, I will go by feel the next couple of weeks.

I'm curious, which online weather site do your rely on for your frantic pre-race weather search?

In other very exciting news..... my hubby had a redfish tournament today in Panama City, FL. He and his partner, Jay won the tourney, 1st place. Sweet! They won a boat! They will sell the boat for cashola because, my friends, cash is KING, and we already have 2 boats. (IFA Redfish Tour) www.dufrenesguideservice.com

New Max Heart Rate

2011-05-30T14:52:00.001-05:00

Friday night was the next 5k on my schedule. It had been 3 wks since my last 5k, which translates to, 3 additional wks of quality training. More importantly, 3 wks closer to summer in South MS/LA. Not ideal for racing, but fun anyway (if you like near death experiences).

The Scene - Friday Night, New Orleans, 7:00 pm race time. Let's review - my last race was 3 wks ago and I ran 7:43 avg. Yes, I realize it's going to be HOT, my mind thinks..... even though it's hot, you have 3 more weeks of solid training in, and the temp will be dropping at 7:00. Let's go for 7:35 pace.   I write 7:35 down in my "daytimer" because I'm modern and high tech like that.    (yes, I have previously mentioned the daytime, what can I say, I just like to write "stuff" down)

The official results haven't been posted, which is a good thing because this is a big, non-chip timed race. (last year around 1500 runners) It takes around 8 seconds before I arrived at the start line, so we will happily go with my Garmin time. 23:50 - 7:38 avg.
Splits - 7:26 too fast(by 9 seconds),
           7:38
           7:54 too slow (by 19 seconds - near death).
Shortly after the race, I look at my splits - the last mile irks me.

I go into the Greek Festival area for just a few minutes. I'm quickly uncomfortable with the crowds, and the lines are WAY too long so I bail. I still have to drive another hour to South LA.   When I get back to the car, around 8:20, the temp is 84 degrees. So at race time, I suspect the temp. was 85-86 degrees??, I feel better about my time.

So in comparing my Garmin to Garmin time from my last 5k. I ran 7 seconds faster and the temp was 5-6 degrees warmer this week. Knowing the temp. has a big affect, I will call it success!

The 3rd mile was HARD - duh!!! It's a 5k, the 3rd mile is always hard. This one was extra tough, with the extra heat. Friday night, I pushed my poor heart to a new max. of 184. (new Garmin, Dec. 2010)

         April 16th @ 65 degrees May 7th @ 80 degrees May 27th @ 85-86 degrees
Average Heart Rate 165                     168                                172
Max. Heart Rate      173                    176(the creep begins)    184

So I max.ed out my heart, and gave it ALL I HAD Friday night.

7:35 goal for the day,

7:38 reality with 85 ish temp.

a MAX'ed out heart

7 seconds faster than last 5k

yeah, I'm OK with that!

2 more weeks of my 8 wk, 5k plan. I am hoping to be a little more adjusted to the heat. This race will add a new challenge. The last 2 races have been evening races, 6pm, and 7PM. The final race will be at 8:00 am. The temp. will be cooler, but the humidity will be much higher in the morning. The next 2 weeks will be filled with 8:00 am runs. Most recently, I've been doing more, later in the day runs, to get ready for heat. Now a little more race specific training (8:00 am) for the last 2 wks. I've also decided to cut my mileage a little these last 2 wks. I had planned to go back up to 50 miles this wk, but have decided, I will hang out around 35 miles instead. Just feeling like that may be a good adjustment at this point.

I was able to run with my honey on Sat. and Sun. :)
It's Memorial Day - Chad had to work, but we will celebrate with crawfish tonight.

I'm so thankful for all of our Veterans, our current military, and military families. The sacrifices are appreciated!

God Bless the USA!

The training:
Ended the wk of May 16th with 50 miles

Week of May 23rd quality runs - Tues. - 12 X 200 @ :49 second avg with 30 second recovery. Fri. - Greek Fest 5k
Ended this week with 24 miles. (race wk - cut in mileage)

Things I wonder about??
Can it be, these 5ks are responsible for all of the gray hairs popping up on my head? I wonder.....

Satisfaction!

2011-05-18T20:37:00.003-05:00

thoughts from today....

as I walk back to the house,

just completing my run for the day,

satisfaction fills the air,

satisfaction for my mind.

satisfaction for the heart,

satisfaction for the soul.

The site of daylilies blooming all through the yard,

the smell of gardenia everywhere.

I feel my body becoming stronger each day.

This brings a smile to my face.

I hit 45 and 50 miles per week.

What's in the numbers that makes me smile?

I'm not sure,

but it does.

I'm nearing another training peak.

It's a high, that I love and savor.

I've been here before,

but each time is special.

I'm thankful !

Tonight I tried a Joy Baur recipe.

Mix together:

1/2 c part skim ricotta

1 tsp. powdered sugar

1 tsp. vanilla

"small" splash of milk

In a separate bowl, microwave a half cup mixed berries for about 1 minute--then stir warm berries (w/ liquid) into ricotta cream.

(because I'm a sugar addict, I would prefer more SUGAR, but I resisted)
Stats according to Joy - 240 cals, 16 grams protein, 2 grams fiber

Back in Feb. I decided to plant a few "seed potatoes." This was my first time to give this a try. Not having much confidence in my gardening abilities, and because I already have WAY TOO MUCH yard work, I only planted about 8-10 pieces of the seed potatoes. Today, I decided to do a little digging to see what I would find.

Not too bad for a novice.

no chemicals, no pesticides - I like that!

Wish I had more motivation to garden.

There's something really nice about knowing where your food comes from.

It's also nice to know.....I did that!

Training:

Wk of May 2nd - step back wk in mileage - 22 miles running, etc.

Wk of May 9th:

quality listed below, and the other days were easy mileage days

*Tues - 12 miler

*Thurs. - 5 with a 3 mile tempo run 8:45 avg for the 5 miles - the 3 mile tempo was at 7:53 avg.

*Sat. - 8 X 400 @ 1:46 avg, 1 X 800 @ 3:41, 2 X 800 @ 1:43, and 1:42

Ended Sunday with 45 miles running, 5 miles walking, 2 days of weights, planks, squats, burpees, lunges, etc., and 1 yoga class

Chad ran with me for the 400 workout on Sat., and on Sunday. On Sunday, I needed 4 miles for 45 miles for the week.

sunday conversation with Chad, after the 4 mile run to finish 45 miles for the week.
Me: "that's 45, and that makes me HAPPY!"
Chad: "that's all it takes?"
Me: "pretty much!" lol !
I am a runner!

May 16th - this is week 5 of my 8 week 5k training plan

Monday - 8 miles easy, weights, planks, squats, jump rope, core work

Tues. - yoga class, 2 miles am, and 6 miles pm with 10 X honeysuckle hill (.21 hill) 1:52 avg

Wed. - 5 miles easy monitoring heart rate.

Thurs - will be a 12 mile run

All for Me!

2011-05-08T11:55:00.006-05:00

Sat evening, the hubby and I headed to Houma, LA to run a 5k @ 6:00pm. While I spent most of my day, catching up on blogs, twitter, TV, reading a book, resting up for my evening 5k, my honey was at work. He worked, rushed home, took a shower and sat down on the couch. About the time he was about to doze off, I announce it's time to leave. He LOVES ME!

He was able to get a quick nap on the way.

As we set out, YOU KNOW that I QUICKLY notice the temp. 78 degrees! We have a quick conversation, my typical , hot and humid chatter, but the bright side ..... at least it's cloudy. So as the hubby fades off to dream land, 15 minutes into the drive, the sun pops out BRIGHT, and the clouds quickly fade away. By the time we arrive in Houma, we gain another 2 degrees. It's around 80 degrees at race time, but the humidity is not as bad as it typically is in South LA. Always a BRIGHT SIDE!

My last 5k was 3 weeks ago, and the starting temp was around 63-65 degrees. Since then I have "tried" to focus on heat training, but this spring has been unique for us. Back in Feb., we had some unusually warm weather, and lately we've had unusual cool fronts (great for EVERYTHING but heat training, and Dufrene's Guide Service ). As my luck with racing goes, the cool fronts have come when I'm trying to train to acclimate to heat for racing. Whatever....

As noted, I've been trying to do better with "REALITY." In the last 5k, I averaged 7:39 pace. So today, typically, I would have rationalized that I have 3 additional weeks of 5k training behind me, so for this race, I should try for 7:30-7:35 avg pace, totally ignoring the heat of the day. 15 - 17 degrees is huge for me, especially when I haven't been racing at that temp. Today, I decided to try to go out around 7:40-7:45, adjusting for the heat, before the heat adjusted for me.

The last race my hubby met me around mile 1, or maybe 1.5, and ran the rest of the way with me. That's the first time he's joined me for that much of the race. Today, he surprised me when he decided to register for the race, and run the 5k with me. Wow! I don't think he has EVER run a race "for fun". Fun for him, I would be "racing."

Around mile 1, we were entertained by a guy running off of the course, grabbing a beer, chugging it, and then returning to the race. We laugh about it, and I tell my hubby, "see what you've been missing?" (he's always been in the lead pack, all out racing) We're at 7:42 pace. I'm actually feeling strong. I can feel the training paying off. Today, I feel stronger through mile one at 80 degrees, than I felt 3 wks ago at 65 degrees (7:38 first mile 3 weeks ago). Progress, not by time, but by feel. The positive - I'm happy that mile 1 was close to the same mile 1 from 3 wks ago, when the temp was better.

Even at mile 2, I feel stronger than I did just 3 weeks ago. Mile 2 - 7:39

During the last mile, hubby points out "pigtail" girl up ahead. Hubby is really competitive, Ginny is not! (except with HER personal times) I REALLY wish I had some of that competitive drive to BEAT people. I know it would help my 5k times.

I know HE really wants me to get her, I really want to run as fast as I can, so, I try. He points out that she's probably, only, 20 years younger than I am. I'm thinking, EXACTLY! I'm not out here to compete with 20 year olds. I did "get her." Turns out, she's a 40 year old pigtail lady. Which reminds me, maybe I will wear pigtails. They make you look really young, from the back, for sure. Ha!

Obviously, the last mile hurt. I thought we maintained the pace, and maybe even picked it up, but upon review, the last mile was 7:52.

So I ended the May 7th 5k at 23:57. Last night, I was disappointed with mile 3, but today is a new day, and this is what I think about the race today.

April 16th 23:31 5k- 7:38, 7:32, 7:48, :32 Garmin 3.08 63-65 degrees and strong wind

May 7th 23:57 5K- 7:42, 7:39, 7:52, :43 Garmin 3.10 80 degrees, mild wind in the last mile.

Most interesting stat: April 16th @ 65 degrees May 7th @ 80 degrees
Average Heart Rate - 165 168
Max. Heart Rate - 173 176

(the creep begins)

*I'm 1 week, post half marathon.

*temp.

*I had some good "signs" during this race that I think will show themselves as I'm able to acclimate to the heat and humidity.

* I can be in denial, or I can continue to acknowledge, the 3 lbs. gained after the Snickers marathon, in March. It DEFINITELY has an impact on my racing. So, I can either continue to race with the extra lbs., or I can choose to do something about it. (broken record - sorry) It is a CHOICE!

*not only did I get the pigtail lady, we "got" the beer guy too.

I have 3 weeks of training until my next 5k. I'm sure I will have ample opportunities to train for the heat. (May is typically WARM in South MS and LA) I'm excited as this personal challenge moves forward. As the heat increases, the challenge for 5k improvement increases, but I'm enjoying the challenge.

The blog title....

All For Me!

Today, I'm pretty sure, my hubby ran his PW (personal worst).

He did that for me!

(after a long day at work)

Chad's sister and brother-in-law were at the race and we were able to chat, and have dinner with them after the race. It was nice to see them, and have family at the race. Andy came in 2nd in his age group, and ran a fast time, 21:33. This is his 2nd race after many years of zero running. Happy he is back at it!

dang it! after, over a year of work, I still have high arms and thumbs up
when I get tired, argh.....

...saying a little prayer that I finish this race without a heart attack :)

Chad (hubby) in the white shirt running, oh so comfy

The ABC's of Me!

2011-05-05T18:36:00.000-05:00

I enjoyed reading these, as it circled the blogosphere a while back. I finally took the time.... Here ya go!

About ME:

Age: 43
B ed size: King- a must for a good night.
C hores I dislike: cleaning windows, mowing the yard
D ogs: one dog, love her, but I’m more of a cat girl.
E ssential start to your day: coffee & breakfast – gotta have it!
F avorite color:   mostly earth colors and black, of course
G old or silver: White Gold
H eight: 5’ 10
I nstruments you play: Zero
J ob title:   self employed, owner of a small business = all titles apply to ME
K ids: ZERO – by plan
L ive: Mississippi
M om's name: Elinor
N ickname: None
O vernight hospital stay: with the hubby – THANKFULLY 0 for me :)
P et peeves: clothes taken out of the dryer, and put on top of the dryer
Q uote from a movie:   "I feel the need—the need for speed!" (I love track workouts)
R ighty or lefty: righty
S iblings: I'm the baby, of 4
T ime you wake up: 6:15 ish, currently
U nderwear: it’s a secret!
V egetables you don't like: green beans, cooked cabbage or cooked carrots
W hat makes you run late: Trying to get one more task accomplished
X rays you had: teeth, wrist
Y ummy food you make: upside down biscuits
Z oo animal favorites: lions, tigers, bears

Training this week:

This will be a step-back week in mileage.

I've had 3 weeks at 40 miles (39, 40, 40), and the half marathon, so it's a good time for a bit of a break in mileage. No long run this wk.

Started the week out running easy - recovery days after the half on Sat.

Monday - 7 miles easy, weights, core work, burpees, squats, and lunges

Tues. - 3 miles easy with 6 X 10 second "pick ups"

Wed. - 5 miles -

1 mile w/u

3 X 400 with 1 min recovery, @ 1:44 avg. pace (goal was 1:45)

2 X 800 with 2 min recovery, @ 3:38 avg. (goal was 3:40)

3 X 400 with 1 min recovery, @ 1:44 avg. pace (goal was 1:45)

1 mile c/d.

Thurs. - 7 miles on the bike.

missed my 2nd weight workout this wk, but hubby and I trimmed the tree limbs and weeds along the wood line of our property, so "trust me" when I say, I definitely had a workout.

Looking forward to a nice relaxing weekend.

Enjoy It!

Renaissance Half

2011-05-01T15:15:00.001-05:00

A great place for a race!

Friday afternoon, I drove a little over 2 hours to Ridgeland, MS. I picked up my packet and headed to P.F. Changs for dinner. I had my gift certificate that Rock N Roll New Orleans sent after the race in Feb. Sweet!

Sat. morning I was up at 4:00 for the 6:00 am start. I stayed nearby, and with this being a smaller race, traffic isn't a problem. The temp was around 55 degrees at the start, which is much cooler than I was expecting. We have had several nights where the low has been around 70 degrees, so I was happy and excited about the 55 degree start.

My plan was to go out the first 2 miles slow, around 8:25 pace, and then pick up the pace from there. I warmed up a mile before the race. As I made it to the start line, just before the race, I was not able to get to the 8:00 to 9:00 min. pace area, so I started knowing I would do some weaving. Again, this is a smaller race, so it wouldn't take long to get with runners of my same pace.

Mile 1

the 1st mile was not a problem because of the crowd, I struggled to get on pace.

8:37

It's REALLY not a good thing when you plan to start out slow, and then you can't START the race, mile one, at your slow pace.

Mile 2

determined NOT to call it a day, and give up on racing

8:10

At this point in the race, I can still do a little math, and I quickly calculate at the end of the first 2 miles, I'm back on the plan.

(8:24 ish avg for 2 miles)

Mile 3 - 8:22, Mile 4 - 8:11

Motto for the day

I can, I will

Mile 5 - 8:11, Mile 6 - 8:18, Mile 7 - 8:24

I can, I will

Mile 8 - 8:26, Mile 9 - 8:48, Mile 10 - 8:39

I Can, I will, but....

my brain and body were not working together...

I guess I "could not, and did not...

Ha Ha Ha!

I sure wanted to

I ran the Mardi Gras half in New Orleans in Feb. For a couple of years now, I have been "drinking on the run." I grab my cup, "crimp" it, and drink it on the run. I had some issues in Feb., later in the race, with recovering after my water intake. It's NOT easy to drink on the run, and it REALLY takes the "AIR" out of me in those later miles. I realized on Sat. that it's the faster pace of the half marathon that creates the breathing issues during the later hydration areas. (not an issue in the marathon) Seriously, after I finish drinking, it's taking me about a minute, or more, to be able to get my breathing calmed, and then try to get back up to pace. On Sat., two of the stops were just before hills. I was drinking while running up hill, and then trying to keep my pace, and recover. This has me wondering if I may do better to walk the last few stops. Really don't want to do that because it's hard to get back on pace after walking, and the walking takes even more time. Hmmm????

It's been thoroughly documented my lack of "hill racing" skills. But then to add hills and trying to drink, race, and maintain my pace, all at one time - eek. ....let's just say, I haven't mastered that yet.

Mile 11 - 8:39, Mile 12 - 8:41, Mile 13 - 8:42. .1 - 1:27

finally was happy to be done with the hills on the course and then was hit in the face with a strong head wind for the last few miles. Fun stuff!

I gave it what I had today, and that makes it a great race day.

1:51:41

13.1 miles

With each passing mile, I tried to get back on pace, but as AM noticed, my recent training has lacked tempo runs. I most definitely need tempos to run well and "finish" distance races.

I am happy with the results on Sat.

I ALWAYS wish I could have finished a little faster, and I ALWAYS go into these situations thinking ....

even though my training hasn't been specifically for this race, I can do this, I'm in shape, and I can do more than I specifically "trained" to do..... in the early years of running, and training you can get away with this, and more,

BUT

because of the number of years that I have been training, and my age (which I hate to mention), I must be 100% focused on the distance to do close to my best.

I'm continuing to "see this", "realize this", "learn this", but I'm a slow learner so it takes me a while. I have to learn things over and over, and over again before I truly "get it."

Don't read this and think I'm disappointed with the day,

I'm NOT, at all

It's just "funny" how I continue to think I can pull magic out of my hat without being 100% focused on the particular race.

A few other observations from the day.

This race was changed from June to April because of the heat in Mississippi.

I was disappointed at first because the half marathon, in June, in MS, was a unique endurance challenge. A challenge that I enjoyed.

However, with the cooler temps, and the new green of spring, this is a beautiful course. The cooler temps allowed me to see more because I wasn't in a "heat coma." Ha!

I took this pic because I love these grassy plants that blow in the wind. Seeing it blow in the wind is calming and therapeutic.

If you are a shopper, you should add this as a destination race. The Renaissance at Colony Park is an amazing upscale shopping area. I'm not a shopper, definitely not an upscale shopper, but the area is GREAT.

My training this week:

Wed. - am 5.5 miles - 1.5 mile w/u, 12 X 200 @ :51 second avg.(6:51 pace) with 31 second avg. recovery, then I went to yoga and we did hip openers - perfect! weights, and core work, and Wed. evening was the 4.5 miles easy, with Scott Jurek and Chris McDougall and friends.

Thurs. - walk 30 min

Fri - walk 4 miles

Sat. - race - 14.1 miles

Sun. - 2.4 miles, SLOW, recovery, to get 40 miles for the wk

Totals - 40 miles running, 1 yoga class, 2 days of weights and core work,etc. and 6 miles of walking.

132 miles of running for April

and now, 100% total focus on the 5k, a test of the mind - total focus!

Talk to the Hand....II, and The Run Naked Tour Hattiesburg

2011-04-28T16:52:00.003-05:00

First

Here

and see what Running Sane is teaching her children.

Be Sure to go to her blog first.

Below you will find a recent pic of me at a 5k race with the race director. Now it just so happens that the race director is also a pastor. If you have visited Jenn's blog, now go down and see the pic.

Ooops!

So Sorry!

Ba Ha Ha Ha Ha!

Not sure how that happened unless it was just an automatic impulse. The Gimme Shelter 5k course he created has rolling hills, and then ends on an uphill. Sorry Preacher Man, but I could NOT control that finger! Or, it could have been because at this very race, I tied my 2008 personal record in the 5k. If his (the guy I'm "pointing at") race hadn't ended on an uphill, Ginny would have a 2011 5k PR. (do you know how hard it is to PR at my age??) After this race, this preacher and his family left town. Do you think I offended them? Really, I'm sorry preacher man.

Seriously, the man in the picture is Phillip. He is a preacher and he did move, and has a new church home. Over the past couple of years we frequently talked "BQ shop"(you know the important stuff), and he became a good friend. He and his family will be missed by Hattiesburg and our local running group. Also, the course he created is actually my favorite 5k course in town. Thanks Phillip! We miss you already!

I have no idea WHAT that finger is really about.

The Run Naked Tour

At Christmas, my cousin, Laura gave me this book.

The shortest book review ever.

About 70 pages into this book, it takes off, and you can't WAIT to see what happens.

In March, I finished the book while on a relaxing trip to Panama City, FL.

A couple of weeks ago, I found out that The Run Naked Tour would be making a stop in Hattiesburg.

So last night, I went for a little run with this guy.

Seriously, I was able to chat and go for a run with Scott Jurek. He is so friendly and "down to earth." What a treat for Hattiesburg!

Also, was able to run about 1/4 - 1/2 mile with this guy.

Author of Born to Run - Chris McDougall

My good friend, Vicki is just in front of me - we have been running the H'burg streets for many years.

So happy that I was able to make it to this event. What a rare opportunity for our small city. Fun night with friends!

Renaissance Half Marathon update:
just took a peek at the weather for Sat. am
Low to Mid 50's at 6:00 am start time

I think I may feel a little fever coming on.....

RACE FEVER

It may be bye bye tempo run, hello RACING

I will decide Sat. am

Hello Weekend!

Speed and Hills

2011-04-26T15:00:00.002-05:00

After months and months of wanting to FOCUS on the 5k, I'm finally doing just that. :) :) Obviously, it's not the ideal time for the best results because it's warming up quickly in the South. The heat and humidity will not allow me to achieve my BEST results, but I'm happy to finally be totally focused on the 5k. It's also perfect timing to work on some speed in the marathon off season.

When I say focused, I guess I should say, as focused as this A.D.D. mind can achieve. You see, even though, I'm focused on the 5k, this weekend I have a half marathon on the schedule. I registered for this one a few months ago. I'm not focused on the half, so it will be, more or less, just go and enjoy the day, not all out "race mode." Yes, if the opportunity presents itself, it will quickly turn from a tempo run, to a race, but I will wait to see what the day holds (temperature, humidity, and feel). I am training through this race, and the training is totally focused on the 5k.   I am truly thankful I can go to a race relaxed and "just have some fun." I know many runners who CAN NOT do this, but for myself, I'm happy that I can relax and enjoy.

I have an 8 week 5k program that I'm working on. Finally, the hubs put together a program for me. Typically, I put my programs together, but my hubby has a ton of knowledge (coaching and training) in the shorter races, so I wanted him to design a new 5k game plan for me, this go around.

This is what I've been up to:
Week 1
Monday April 18th - 1.5 mile w/u (my warm ups and cool downs are always slow paced running), 4 X 200 @ :48 seconds with 30 second recovery. 4 X 400 @ 1:44 with 1 min recovery, and then 4 X 200 @ :49 seconds with 30 seconds recovery. Then c/d to get 5.5 miles for the workout. This is my first go around with SHORT recovery. In the past, I have had equal recovery (ex. 200 followed by 200 recovery) More recently, I have shortened the recovery to 1 min recovery between 200s. This workout was very challenging. The hubs ran the workout with me so that was a treat, but I think he had intentions of killing me with the 30 second recovery.    Typically, he doesn't run with me because he is too fast, but my repeat paces for this workout, equal his jogging pace.

Tues - walk 1 mile, 3 miles on the bike, and planks
Wed - Yoga, and 5.5 miles easy pace at lunch time
Thurs. - am -16 miles around 10:00 pace (Garmin wasn't charged), this is overkill for the 5k, but i wanted to get a 16 miler in prior to the half marathon on April 30th. Thurs. evening I ran another 4 miles easy with the local running group.
Fri - walk 4 miles with a friend
Sat - ran 5 miles in South LA @ 4:00 pm - 84 degrees (heat training - trying to get ready for a hot and humid half marathon)
Sun - ran 4 miles around 3:30 pm - (heat training) In mile 3, I ran 10 X 10-15 second pick ups.
Totals - 5 mile walk, 3 mile bike, 1 yoga class, 40 miles running

Week 2
Monday April 25th - 3 miles easy am, weights, burpees, core work, lunges, and squats. pm - 5.5 miles with Jen - hill repeats at Honeysuckle hill. I ran 8 X Honeysuckle Hill, averaged 1:59 for the ups and jogged the downhills. This is the hill that our small group was running last summer at 5:15 am. I have battled this hill off and on through the years, but it's always been before daylight. This is a tough hill for our area. I think I like it better in the dark, you can't see the top. :) :) Tough workout, but I LOVE it!

Tues. - today I headed out with my heart rate monitor on, and decided to keep my heart rate really low today. I will be running 200s tomorrow so with only 1 day of recovery, I wanted to be sure I was running a recovery run today. It ended up being a super slow run. I kept the heart rate at 130 and ended up running 11:00 min miles. That had a "sting" to it, a sting to my ego, but pace was not important today.   Recovery was the goal of the run.

In the morning, when I am running 12 X 200 with 30 second recovery, I will be HAPPY that I had a "real" recovery run. After the 200s, yoga, and weights on Wed., I will take it easy on Thurs. and Fri. to get ready for the Renaissance Half Marathon on Sat.

Boston 20??

2011-04-18T08:59:00.002-05:00

Memories and Goals to DO IT AGAIN

It’s Monday, it’s the 3^rd Monday in April, which means it’s Boston Monday. One year ago, at this very moment, I was on my way from Hopkinton, Mass. to Boston, on foot. One year ago, I was shocked by what was called the early “downhill miles” had, what I call, uphills (WHAT?). One year ago, yes, I made it! I made it to Wellesley, and the Wellesley ladies did not disappoint. In my opinion, the Wellesley area is also the prettiest part of the Boston course. I even made it to Heartbreak hill, and I conquered it. As I made it to the top, I was surprised and greeted by my hubby who was snapping photos. This gave me just the boost I needed. Yes, the boost faded too, but I ran, and I ran, and I completed the 2010 Boston marathon – time – 4:08.

Upon early reflection of Boston, I was totally satisfied. I was content. I had completed a HUGE goal in my boring life. A goal that I worked ever so diligently toward, for 4 years, was now complete. I was so content that I chose not to return in 2011, even though I could have registered again.

Sometime in the fall/winter of 2010, just a few months after my debut at the 2010 Boston Marathon, a new Boston goal was born. No, I did not want to return to Boston in 2011. I had NO desire to go again without a new qualifying run. The new goal is to BQ on a flat or rolling hills course. My first attempt was at the Snickers 2011 – I did NOT succeed – Boston does not come easy for me my friends.(missed by 1 min) This is a goal that I would like to achieve, but I am HAPPY if I have one, and only one, Boston 26.2. However, on Sunday, as I was reading and thinking about Boston, suddenly, out of the blue, a burning desire to run Boston ONE MORE TIME came over me. The burn is not as intense as the first time around, but the heat is on. The allure of Boston is unique. IMO - it's not about a beautiful or even a pretty course, it's not about a fast course, it's not about a flat course for sure, it's not about a small race (which I prefer). Boston is about the drive to get there, the journey one takes to achieve the goal, and the history of the race. Will the burn to BQ be like the original desire to get to Boston? I doubt it, but it is a goal.

I now feel it is in my future to return to Boston one more time.

Will I be able to do it ???, only time will tell, but…..

I feel like I have one more BQ in me.

I need 1 more pic coming down the back side of Heartbreak Hill with a smile on my face.

and another like this

Yes, I'm still content with Boston 2010, but I like a goal ahead of me.

A recommended blog

http://runners-fuel.blogspot.com/2011/04/keep-life-simple.html

Working on it!

2011-04-15T14:11:00.001-05:00

Ahh, the training.....trying to get in shape again.....1 baby step forward, then a week off from running - ..... steps backward, and missed my half marathon in Pensacola. Not going to worry about it. That's what the off season (the off season for distance) is about. I was able to lift weights during the wk off. I walked and I biked.

This week so far:

Monday - weights, planks, push-ups, squats and lunges, etc -
a few miles - 3.5 with some short, steep hill repeats
Tues. - 7 miles with 10 X 10-15 second "pick-ups" - I would love to call them sprints, but today, I would say they do not qualify.
Wed. - 14 miles - yay - some distance - cool morning - I fear it will be one of the last. weights, lunges, squats, planks, etc.
Thurs - 3 miles easy
Fri - walk for 35 min., that's it so far. I hope to do some core work, planks etc. later today.

short term goals:
* get my weekly mileage back up (will end with around 32 miles this week)
* continue rotating track and hill repeats each week - shorter intervals for 5ks - but adding more reps
* last half marathon until the fall - 2 weeks away - no plans for time, just going to run a good, long tempo run. :)

A few pics from recent runs

MS -taking advantage of a noon time run.

too soon, it will be too hot to run mid day.

LA - wildflowers or weeds blooming along Bayou Lafourche

I'm enjoying the spring training and I'm so very anxious to "get back in shape." Loving the variety of the spring training. Baby steps - I will get there. It just takes time.

To bloggers and friends running Boston on Monday - good luck my friends.

ENJOY!

Carpe Diem!

Gasping For Air

2011-04-02T10:07:00.002-05:00

Ahhhh! After years and years of racing, it still amazes me how gasping for air for 23 minutes and 42 seconds can give you such a good feeling, when it's done, of course.

Can I just say....

I LOVE A FRIDAY NIGHT 5K

Seriously, is there any better way to start the weekend? I think NOT! Friday evening, 6:00 pm 5k, and I get to be lazy Sat am.

I LIKE IT!

4 weeks post 26.2 and I WANTED to give the 5k a test. Obviously, if one is "training smart", 4 wks post marathon, one would be working on a base and getting ready for the next phase of training.

Remember????

It's "Happy Feet No Rules Running" or maybe I should say "No Rules Racing"

I haven't gone totally crazy. I'm still somewhat cautious about hard days, followed by easy days, and I keep weekly mileage increases in-check. My weeks will still be filled with quality runs, easy runs, and probably even some "junk miles." With that being said, I'm continuing on with my recent found freedom, and love of racing - when, and as often, as I want.

YES, I'm continuing to trade reaching my absolute BEST, at any distance, for the freedom of racing at-will. What does this mean for the next few months?

April 10th - half marathon in Pensacola, FL Gulf Coast Half Marathon

April 30th - half marathon in Ridgeland, MS

I will race any, and all, 5ks that interest me, and fit into my weekly travels between MS and LA. My track workouts/hill workouts will be focused on shorter distances (5Ks) throughout the spring/early summer. The 2 half marathons above, will be my last 2 distances races until the early fall. After the 2 half marys in April, my long runs will be 8-12 miles, throughout the summer. I will continue with yoga, and I will get back to consistent weight workouts.

That's IT! That's the spring/summer plan!

Oh, the Fri. night 5k? yes, I wanted to use this 5k as a test to see where I'm at prior to speed work starting on Monday (with The Running Artist), and maybe a few others. For all of my friends up north, who currently have snow on the ground, I'm sorry, but it was 76 degrees when I left my car at 5:00 pm. It was a nice evening for a race. Yes, 76 is warm (for me), but the humidity was not too bad, so that helped. (another advantage to evening racing, typically, the humidity is lower in the evening) I decided prior to the race, and prior to warming up to "go for it from the first mile." Most of my races are planned to "even pace" or "even split" the miles as much as possible. For whatever reason,for this race, I decided I would go out fast, and try to hang on. As I warmed up, and felt the warm sun, I did question this plan for a brief period, but decided I would stick with the goal.

This plan is ~~RARELY~~, NEVER good for me, but from time to time, I just feel the need to prove it to myself again. Today was no exception!

7:22 too fast, gasping for air - NOW HANG ON!

7:47 - dumb idea, gasping for air, you know you should have paced!

7:45 - FINISH IT, without dying, gasping for air

:46 - then, in oxygen debt for about 5 minutes post race.

23:42 minutes of gasping for air, but it made a

SUPER GOOD FRIDAY NIGHT Feeling

this is why I RUN!

this is why I RACE!

I'm happy with the results. 4 wks post marathon, and no speed work yet, I will take that as my starting point. The trick going forward will be to get "this body" to cooperate with fast rising, heat and humidity. I'm going to give it my best try.

A few goals before 2011 is done.

*go sub 23 in a 5k

* "kick up" into a hand stand

*increase the number of burpees I can do with "good form".

What's my current burpee number? I can do 4-5 before I start with the "sway back" on the push up. Don't laugh! Burpees are HARD, and I'm new to "man" push-ups and Burpees.

Thanks for all of the nice comments and emails recently. You guys offer super support, and for that, I'm thankful!

Downs, Downs and UPS!

2011-03-31T22:04:00.000-05:00

Winkie and Scarlett on a cold night this winter

what have I been up too?

*since my last post - Charlie's entertainment has gone

*for 2 weeks after the Snickers Marathon my only exercise was to walk or bike for 30 min., most days

*this leads to a BAD mood

*I had a biopsy

this leads to a BAD mood, but, thankfully it was benign

*having to deal with medical issues leads to a BAD mood - especially when you are mostly self pay (the downside of self-employment)

*our health insurance is going up $100.00 per month and yet, we have little coverage - basically hospitalization

*this leads to a BAD mood

*I gained weight post marathon

*this leads to a BAD mood

*I listened to "Car Talk" on the way to Panama City, FL - I like Car Talk

*I spent a few days on the boat and time with my hubby

*I love the water and the sun

*I finished reading Born to Run - a good book (a little slow at the beginning, but then it keeps you in suspense the rest of the way)

*this week I dreamed I was running barefoot - HA!

*I enjoyed the BIG MOON

*I walked, I biked

*I did some yard work

*We spent much time taking care of Winkie our cat - then she died -

this adds to the depressed mood from not running and training hard.

Winkie's in heaven loving on Nyla (our dog that she loved)

Winkie died from skin cancer.

I HIGHLY recommend wearing sunblock. I'm trying to be more consistent. I always have block on my face, but I'm trying to be better about my arms & legs.

*Hubby is back to working a lot. Good financially, but leaves me sad - too much time apart.

*I ran my first post marathon run on Sat. March 19th - woo hoo!

*The following weekend, I ran my 25th - Azalea Trail Run 10k - (I run this one every year - in shape - out of shape - walk - run - it's all good)

Ran 49:43 -

was super happy to run a quality run again

was happy with the time considering .....

*this week I've been "catching up" with work - post vacation time

*I lifted weights, I went to yoga, I did some burpees

*I believe Burpees can kill you - can leave you dead on the floor

*I ended March with a staggering 86 miles of running (482 for 2011) and 41 miles walking, I biked 1-2 times, and a few yoga classes.

*clearly, I should be rested and ready to RUN

*I plan to run a 5k this weekend because.......

running hard makes me HAPPY, and snaps me out of a "funk"

Things are definitely looking up!

THE BEST NEWS....

Monday I head back to the TRACK

because

" I feel the need, the need for speed"

My New Running Anthem

2011-03-09T21:08:00.001-06:00

http://www.youtube.com/watch?v=9QS0q3mGPGg

You Tube

Winning - A Song by Charlie Sheen

I've watched this about 100 times MUST get this one on my Ipod - HELP!

What is the original song?

Trying to "spin it"

2011-03-06T18:41:00.002-06:00

Dawn, Vicki, Me, Terri

I had a fun birthday weekend with my friends. We left Friday morning heading to Albany, Ga for the marathon. I had not shared the fact that my birthday was on Friday, but we were about 30 min. into the trip when the secret "code word" was given, and it signaled the girls to put on their birthday hats, blow the birthday horns, and surprise me with carb loading birthday cookies. Fun way to start the trip to Albany, GA for the Snickers marathon. (we had some pics but I think someone threatened someone, and it was decided best, not to post the pics) Thanks Ladies!

I have no reason NOT to be HAPPY and PROUD.

"The Case"

*I ran a sub 4:00 marathon.

*My 2nd fastest marathon

*A year older and still running well

*5 minutes faster than my recent, Dec. 2010, Huntsville marathon

*I have completed 19 marathons

*It was humid and warmer than I prefer, but I ran a good race.

I am happy, really I am,

BUT ...

I ran 3:51:40 and I needed 3:50 to qualify for Boston again.

My recent goal has been to BQ again on a non downhill course (I BQ'ed at St. George) The Snickers marathon has been on my list for a while now. I was excited about the possibilities. It's a mostly flat course, with minor rolling hills throughout the course. It's a GREAT course, and GREAT marathon. I would highly recommend it if you are trying to run a FAST marathon. In Dec., I looked at the weather the past 5 years in Albany, GA on the Snickers 26.2 race days. Each year it was in the 40's to start the race. Woo Hoo...perfect - I signed up!

2011 when we exited the car at 6:30 am, 30 min before the start, it was 58 degrees. It was mid 60s by 10:00. The weather was humid. Not great racing weather for me, but prior to the race, I thought, and hoped I could run well. Yes, it was humid, but it was not extreme heat. I thought I could do it. I wanted to do it. I fought for it, late in the race, I tried to shift gears, but I was out of gas.

26.31

1. 8:50 - had planned to go out around 9:05 for the first 2 miles, but after speaking with the pacer for the 3:50 pace group, I decided to keep them in my sight. I didn't want to run in the pace group because it makes it difficult to run the tangents. That was a good decision because this course has a lot of turns and curves.

2. 8:51

3. 8:36

4. 8:49

5. 8:47

6. 8:45

7. 8:46

8. 8:27

9. 8:37

10. 8:36

11. 8:39

12.8:36

13. 8:36

14. 8:42

15. 8:52

16. 8:41

17. 8:49

18. 8:48

19. 8:51

20. 8:48

21. 8:47

22. 8:58

23. 9:16

24. 9:17

25. 8:57

26. 9:07

.3 - 2:41

If you picked one of the miles, and I ran slow for that mile, I apologize. I did turn my thoughts to each of you, and appreciated what you have meant in my life - family, blogger, or local friend. I thank you!

So I will look back at this weekend with fond memories, with fun friends. I appreciate all of the support. I enjoyed this marathon, and would love to run it again with normal Albany temps. I hope that our travel group will get together again for future road trips. We had a FUN filled weekend, each fulfilling our passion to RUN. Dawntherunner had a SUPER "comeback" race, and finished 1 minute away from her PR, and I believe this is her 11th marathon. Terri was running her 3rd marathon, and finished 2 seconds away from her PR, and Vicki ran the half, and came in 2nd in her age group.

WARNING

Stop reading here if you like the happy fairytale ending. Read on if you want reality.

(Just like I "tried to run 3:50 and didn't succeed, I tried to "spin" the weekend into a total 100% positive - this time, I can NOT. If I'm being totally honest and "real" with my readers (whoever you are), I will also look back at this race with 1 regret. (I know, I know regrets are a total waste of time) Normally, I can turn a race into a total positive - not this time. This race had MANY positives, but this one will haunt me because I didn't BQ again. I was in shape to do it. I have the ability to do it, but it did not happen this weekend, or I did not make it happen this weekend. I REALLY wanted to BQ again before the new times are implemented. So as happy as I am about the weekend, as FUN as it was, as well as ran, and as HARD as I try to spin it 100% positive - this time, I can NOT. It is what it is, the weekend is done, but this result will likely make me "mad enough" to "really start training")

:) :) (joke)

I will correct the regret at a future date and time.

2 weeks - no running - and then time to make some plans.

I take this time to honor my body for doing what it does for me. I take this time as a mental break. I take this time as a physical break.

I will come back healed and refreshed.

I'll be back, and I'll be on a mission to replace the regret with revenge. :)

I haven't reached my FULL POTENTIAL YET - I just feel it!

As always - thanks for reading and have a GREAT week.

3:51

2011-03-05T13:07:00.002-06:00

I'm thinking about that!

Heat Affect and PICK A MILE!

2011-02-26T20:23:00.001-06:00

or is it Heat Effect? I dunno! So many English questions that need to be answered, and "learned."

So MANY thoughts today. Will try to keep it brief, but ....warning...brief - not my strong point.

First, I want to say, I realize I repeat things on this blog, often. I am not totally crazy yet, I repeat because there may be a new person reading this blog for the first time. So if you read this blog often, I'm sorry for the repeats.

Yeah, you got it, I'm about to repeat something.

Heat has a huge negative affect on me. (weekly post, sorry)

The data!
Roots & Shoots 5k last Sat.- I ran the 5k - the temp was warm, the course was easy rolling hills. 23:25 MHR 166 - 90% (7:39, 7:39, 7:49, :25)

Gimme Shelter 5k today (1 week later) - the temp was cooler and less humidity - more challenging course,( in my opinion) 23:06 - MHR - 163 - 88% (7:29, 7:29, 7:34, :32)

So even with the course being a little more difficult, this week, with the slightly cooler temps., I was able to run a much better race.
Note: (there was one other subtle difference - prior to the Roots and Shoots 5k I had 40 miles , because I'm tapering a little for the Snickers marathon, prior to the Gimme Shelter race, I had 30 miles. I'm sure the 10 mile difference helped today, but overall, I believe, the difference in the heat and humidity was the biggest reason for the improvement)
* it was interesting to me that miles 1 and 2 in each race, were the same.

Now for the BEST part.

The 23:06 5k time from the Gimme Shelter race, tied my 2008 5k PR (personal record). Yes, it's been a LONG time since I ran a PR in the 5k. If only I could focus on the 5k, I KNOW I can go sub 23 (marathons "suck me in" and take my focus away from the 5k training).
Had I realized I was so close, I KNOW I could have run 23:05, ha! I wasn't expecting to run that much faster than last week. But I am happy to be back to - "near 5K PR land."

What does it mean? I use the 5ks as quality workouts, but I also use the 5ks to judge my level of fitness for my upcoming marathons. So with the results from today, and Snickers being 1 week away, I am VERY happy with it. I'm peaking at the RIGHT time. Now just need some good racing weather in Albany, GA next Sat.

Speaking of Albany and the Snickers marathon,

I'm asking everyone to "Pick a Mile" again.

A few of you will remember, I did this prior to the St. George marathon 2009. This was my BIG race, my BIG BQ attempt, attempt number 15 - ha ha (seriously - it took me 15 marathons to BQ). So prior to SGM, I asked bloggers, friends, family, etc. to pick a mile from miles 18-25. These are the TOUGH miles for me. So I asked people to pick a mile, and to think of me on race day , and to send good thoughts my way. Apparently it worked because I did, in fact, BQ on that day.

Look closely and you will see a small piece of paper in my right hand. I typed up all of the names, for each of the miles - 18-25. I carried it with me, and as I made it to each mile, I looked at the people who had signed up for that mile and thought about what they have meant to my life, the nice comments, the good vibes. It was GREAT! It meant a lot to me then, and still does today. I saved the piece of paper and need to have my SGM photo/medal box created. I WILL DO THAT! (my super sweet Mom and sister gave me money to do it, I've just been procrastinating) urgh!

So, I'm seriously feeling like I CAN PR in this race, (if the stars, moon, etc. are in alignment) but I'm asking for assistance again.

******Please pick a mile, any mile 18 - 25. These are the tough ones, and I need your help. If you use mantras, please share one with me, if not, any encouraging words will do. ******

Snickers 26.2 is SATURDAY March 5th 7:00 am EST

Other random thoughts from today:

* after a WISE blogger's recommendation, I bought some new running shorts. I ran the 5k in them, so they are now lucky shorts. I will run a few more runs in them, but so far - I have a new LOVE! They are so comfy! I may live the rest of the summer in them. I will do the test runs, and then do a follow-up report with the brand....hint be saving your pennies.

* the much mentioned "race weight" - I managed to drop the Christmas weight and then I was "stuck", with 3 lbs to go. I'm ok with it, in fact, I've been lifting a fair amount of weights, so it's ok, but the thought DEFINITELY entered my mind today...."if I had lost the last 3 lbs., to get to MY preferred race weight, I WOULD have a new PR in the 5k instead of a tie. :) :)

* I have poor man's TV and I forgot to stop and pick up movies after the 5k today. Do any of you know exactly HOW VERY SAD POOR MAN's TV is on the weekends?

What I'm doing right?

* I replenished the veggies and fruit today. Will have a very healthy final week before the race next Sat.

* I've been MUCH better about lifting weights this year - yay!

* still drinking at least 64 ounces of water each day, and limiting the diet drinks to 1 per day, (except the 1 day, I had 2 - it was a race day - I splurged)

Governor OVERRIDE!

2011-02-20T21:34:00.001-06:00

It's no secret, I love this blog world that I have been a part of for the past couple of years. So many ideas, things to think about, things to try, shopping recommendations, training philosophies, inspirations, on and on..... so I wanted to say thank you blog world. Thank you for all of the things listed above, and thanks to any and all who leave comments - it's a treat to read the feedback - love it!

As a started my 16 mile run today, so many thoughts were running through my head. I wanted to take notes, which lead me to thinking Apple should create a technology that would take your mental thoughts, and put them in a note pad on your Ipod, which led me to think I would have to do tons of editing, especially when the run is tough....bleep, bleep, bleep   - maybe not the best idea afterall....

For the most part, the run was excellent today. I pulled it out. It wasn't easy, it wasn't the hardest ever.    Today the temps. were warm compared to our recent temps.   (real feel of 72-74 by the time I finished). It wasn't hot, but it was warm enough to make the run more of an effort today. My goal today was to run the 1st 8 miles around 9:15 avg, and then the 2nd 8 miles at MP of 8:45. I ended mile 8 with an average of 9:13. Now, pick up the pace! Immediately get on 8:45 pace, and try to settle in to it. It always takes a little while to adjust to a quicker pace. After the first mile or so, this is the conversation I had:

"I just ran 13.1 last Sunday at 8:13, are you trying to tell me I can't run 8 miles at 8:45 today?   but last Sunday the temp. was perfect for running...this week it's a little warm, and this is your first long run in warmer temps...you need time to adjust to the MILD heat....

OH NO - I think NOT....Governor OVERRIDE! (thanks Meg)

About the same time, the gel kicked in and I was quickly able to get on pace and hold it, until....I turned right.....into the wind.....then another right....into a stronger wind.

So the rest of the run was a battle of the mind and the override.

*I'm going to have to fight for it....

*I'm just 2 wks out from my marathon, maybe I should "shut it down" and "save it for race day.

*Governor override - RUN - you can do it.

*The wind is blowing really hard, it would be ok to slow the pace just a little...

*Governor overide - PUSH - you can do this

Before too long I was finishing the run - 9-16 went like this:

8:44, 8:43, 8:45, 8:43, 8:49, 8:41, 8:49, 8:42. It's funny, you can even see the back and forth in the splits, in the later miles, but the OVERRIDE worked. I ended the 2nd 8 miles @ 8:45 avg. pace. Happy with it!

This week:

Monday - 5.5 miles easy and weights

Tues. - 9.5 miles - 2 mile w/u, 8 hill repeats @ 3:12 avg, then c/d to get 9.5 miles total running.

Wed. - 10 miles on hills - I think this one was around 9:40 avg? weights

Thurs. - 5 miles easy and yoga at The Yoga Room

Fri - 10 miles easy on the Longleaf trail with Jen - (The Running Artist) and lifted weights.

Sat - Roots and Shoots 5k - 23:35 - I like to run 5ks close to my marathon as a gauge of my training and what I might expect in my upcoming marathon. I'm pleased with the results. I haven't "trained" for a 5k, and I had 40 miles prior to this 5k. I ran 10 miles on Fri., and lifted weights.

This, and next weekend, will be my last opportunities to run a 5k on high mileage because I generally take 2 wks off from running, after my marathons. After the marathon, and the 2 wks off, it's like starting over. The marathons "trash me", so it takes a while to get back in 5k shape, post marathon. I have one more 5k attempt this Sat. I will be tapering a little in mileage this week, so I'm hoping for a tiny bit of improvement.

Sun - 16 miles

Total of 61 miles this week. Originally, I had planned for last week's 62 miles to be my max. and then start to taper in mileage, but I had the opportunity to run 10 with Jen on Wed. and couldn't pass it up. I'm happy with that.

This week I will taper in mileage a little, but will keep the intensity (quality workouts) in place.

If the weather cooperates in Albany, GA, I'm EXPECTING (hoping for) good results.

I bought a clock last week with this printed on the surface of the clock.

I know I'm only competing against myself
I set goals and work hard to accomplish them
I understand the power of the human will
I strive to help others in their quest for success
I know that I can face whatever road lies ahead
I am not satisfied with the status quo
My true self shines through
I am a Marathoner

and finally....

(I copied this from someone on Twitter who copied it from fb)

I thought it was funny!

"...Never underestimate the strength of a woman. Never "mess"(edited this part) with one who runs 26.2 miles for fun."

Happy Feet 26.2

1st 5k of the season and long run addiction - It's BAD!

Just Training!

"America's Toughest Road Marathon"

HOUSTON....we have NO problems!

Kissing 2011 Farewell !

2011 Things I love!

Reflections - Baton Rouge Beach Marathon

I went for it !

Re-Focused and Ready!

Urgent! Help Me Decide....

28 miles and I'll be "Ready to Rumble"

Help Me Find My Peers

Oatmeal Pancake Recipe (from the website)

Nova Scotia and a PR race

Sloppy, Choppy, FUN!

+21 = 70 miles = ♥ and :)

Mt. Desert Island 26.2 Beauty and Ease

Mt. Desert Island - 1 week away

Let's Catch UP!

The Proof !

August Running Scenes

Conversations with ME, MYSELF, and I

Important mid-week update!

Training Details and Planning

Cross Training and Adding On!

Cross Training and Liking It.....Really?

Pain in the bootay - it's a NAG!

Go Jenn, Ana Maria, and Meggan!

What Now?

New Max Heart Rate

Satisfaction!

sunday conversation with Chad, after the 4 mile run to finish 45 miles for the week.Me: "that's 45, and that makes me HAPPY!"Chad: "that's all it takes?"Me: "pretty much!" lol !I am a runner!

All for Me!

The ABC's of Me!

Renaissance Half

Talk to the Hand....II, and The Run Naked Tour Hattiesburg

Speed and Hills

Boston 20??

Working on it!

Gasping For Air

Downs, Downs and UPS!

My New Running Anthem

Trying to "spin it"

3:51

Heat Affect and PICK A MILE!

Governor OVERRIDE!

sunday conversation with Chad, after the 4 mile run to finish 45 miles for the week.
Me: "that's 45, and that makes me HAPPY!"
Chad: "that's all it takes?"
Me: "pretty much!" lol !
I am a runner!