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

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

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

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

 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!

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 :)

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

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

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.