Tick-tock, tick-tock, I’m on the clock. 

 2 days,  26.2 miles the goal

8.1 is done, with attached scene to see

Tomorrow, 18.1 the goal will be.

5 miles with sweet cousin and friend,

Sole2Soul sisters are at it again.

13.1 Gulf Coast Mandeville looking for friends I might see.

All within 25 hours my running will be.

The journey back to 26.2 continues....

Last week was a "step back" week.  I've been running 1 week with higher mileage followed by a week of lower mileage.  This has proved to be a great strategy so far in that I'm getting plenty of recover and I'm feeling great.  I haven't gotten up to my "big miles" yet (over 16 miles), but so far, the "coming back" has been relatively easy.  Even with the summer training, I'm feeling strong.
My mileage last week ended at 21.4 miles.  The week also ended with a 5k on Sunday.  My last 5k was May 27th at the Greek Fest 5k (25:37).  The Sunday race was scheduled for 12:00PM.  We finally had a cool front pass through the Chalmette area, and the 5k is at noon, missing the mornings cool air, urgh!    I warmed up for a 12:00 PM start, and the race started at 12:35.  I didn't bother with warming up again and decide to "just run."  It's not like I've been training for a 5k anyway.   The races in the Chalmette area are typically small,  and with the 12PM start, it was even smaller than usual.  I won the ladies overall female award and was 3rd overall with a time of 24:47.....that's how small it was.   I ran this race 2:12 faster than my time last year at this same race.  I'm really excited about my splits - 8:09, 8:09, 8:07.  The 1st and the 3rd mile was over the Violet bridge, and the rest was flat.  I like to run the occasional 5k as a test of my fitness.  I like to geek out on the McMillan calculator and dream.......To be honest, I'm way ahead of where I expected to be at this point in the game.

 Enjoying the early morning cool air while watching the Chicago marathon.   Love our South LA camp views.  

A few of my favorite "run scenes" from this week.  

This week I will be running 40 miles.  Today I had 7X800 on my path to Yasso's 800s.  You may recall the pics of the rubberized track in St. Bernard, LA.  I couldn't stomach the thought of running the 800s on the asphalt track here in MS (my only option).  So instead of the track I opted for road 800s.  I prefer the "exactness" of the track,  and I like to check my splits along the way, but finding a pretty road location is not a bad option either.  I averaged 4:00 for 800s.  It was cool this morning so the workout was much less taxing than it can be in the heat.  The section of road that I picked has some mild rolling hills.  You may be able to see the slight incline in some of the pics below.  

A home health hospice nurse stopped at 2 houses within my 1/2 stretch of 800s.   It was a not so subtle reminder to do this (run) while I can.

"One day I will no longer be able to do this, today is not that day !"

Today I'm feeling especially lucky and blessed to run for those who can not.  

**7 weeks until St. Jude 26.2

**Sunday I'm running 18 miles - 13.1 at the Gulf Coast Half Marathon, Mandeville, LA  I'm excited to run the first 5 with my cousin from AL. 

#Gratitude 

#doitwhileIcan

1st "Runner's High" of the season

This week's "Run Scenes"

I had a great week of training.  It started with this:

So happy that I found this great track a few months ago.  It's near our camp in LA, so I will plan my track workouts when I'm in South LA. 

The week started off continuing with our summer, south LA temps, even though the calendar says it's fall.  Excitement was already building in my mind because the extended forecast predicted cooler temps by the end of the week.  I planned my long run for Thursday, based on the prediction.  

Monday - I ran a total of 6 miles - 1 mile w/u, 5X800 with 400 recovery, and 1 mile c/d.  I averaged right around 4:00 minutes with a couple being just under 4:00. ( I accidentally erased my splits before getting to review them)   I'm working toward "Yasso's 800s" before the St. Jude Memphis marathon in Dec.   The Yasso's workout has been a favorite of mine for many years.  If your not familiar, google it.  Basically, the Yasso prediction is with "proper distance training", if you work up to 10X800 at a particular avg., let's use 4:00 min.(equal recovery time, 4:00 min.),  you can run a 4 hour marathon.  For me personally, it never worked out, but I still think it's a great workout, and I love the challenge of it.  For me, it's always been 7-10 minutes slower for the marathon.  For St. Jude, I have no goal other than to finish (1st marathon in 3.5 years), and I certainly do not have a 4:00 marathon in mind, but I value the workout.

Tues - I did a short, short weight/core workout, while working. (self-employed flexibility)

Wed. - 6.5 miles easy.  It was 3-4 degrees cooler this morning with lower humidity, and it made a huge difference.

Thurs. - 16 miles, planned around the predicted cool front for South MS.  It was low 60s when I started my run.
In the spring a major hwy near my home was washed out by flooding.  The hwy is still closed while a new bridge is being built.  This allowed me to run one of my favorite pre- Katrina loops.  After hurricane Katrina, many people permanently moved further north into our area.  My plan for the run was to run steady until mile 12 of 16, & then pick up the pace the final 4 miles. Exactly at mile 12, the song of the day starts to play. Already feeling good because of the weather, this put some extra pep in my step. "That Power" (Will I Am w, J Bieber). Some of the lyrics -
"And oh, I'm alive, I'm alive, I'm alive
And oh, I can fly, I can fly, I can fly
And oh, I'm alive, I'm alive, I'm alive
And I'm loving every second, minute, hour, bigger, better, stronger power

I got that power
I got that power
I got that power
Power, power, power
Whatever doesn't kill you, only makes you stronger
So Imma get stronger
(Comin' like a battle ram, battle ram)
I'm knocking knocking down that door again, door again
(Comin', comin' like a battle ram, battle ram)
I'm knocking knocking down that door again, door again."

This song totally pumped me up to finish strong.  It's been a very long time since I've trained hard enough to get the "runner's high".  This is my favorite time of the year, and especially love the first few cool fronts that pass through.  It's so refreshing, it's easy to get a buzz, and you finally get to see and feel some of the results of the dedication of surviving the summer in the South.

This pic looks like me while running in the cool air on Thurs.

The cool temps continued for my Sat. run.  The plan for this run was simply to finish my planned weekly mileage,  which was 35 miles.  I ran it slow, and felt great.  I ran on the paved trail near my home, and enjoyed seeing everyone out enjoying the 1st cool snap of the season.

Here is some Mississippi art for your enjoyment.

I've been running 1 week with higher mileage,  and stepping back the next week.   Next week I will run 20-25 miles.  I just noticed there is a 5k near me next Sunday, so I may jump in to test my fitness.  Even though the 5k is not my goal, it's still a great prediction tool for me.  
Happy Fall Running ! 

Oregon Fall Half Marathon

Oregon Fall Half Marathon

Racing the States

 

It's been about 1 year since my friend Kelly texted me, out of the blue, to run some fartleks with her.  When she texted me, we hadn't run together in probably 1 1/2 years, and I had been on a 2 year break, other than running 2-3 times per week, mostly 2-3 miles at a time.  Her invitation was just what I needed.  From that first day with her where I ran my fartleks at just above my slow jogging pace, it seems that the tiny bit of increase from a slow jog was enough to jolt me back into finding and returning to my love of running.  Over the past year, I have taken a super conservative route.  At first, I was conservative because I was still happy with the "non training" side of things.  As things progressed, I continued to be very conservative so that I would be sure to run injury free.   I've been EXTREMELY fortunate and I've only had 1 major injury in my "running career".  I call it major because it sidelined me for about 4-6 weeks, but it totally took me off "my game."  When I was able to return to running, I didn't have much desire to do it.  For 2 years, I ran mostly to maintain a healthy lifestyle, and out of fear of totally letting go of running. 

 

Early this year when I decided to return to the marathon, I also decided I was once again ready to up my training game.  Currently, things are going GREAT ! I'm not training near the level that I did 3 years ago (Boston 2013), but I have stepped it up to doing some speed work and I've increase my weekly mileage some.

Fast forward to Sept 10, 2016.   Early in the summer, Chad & I decided on a trip to Oregon in Sept., and immediately I knew I had to find a race.  I've decided to "Race the States" by my own rules.  I basically want to run a race, of any distance (2 miles-26.2 miles) in each of the states.  I don't know that I will ever finish this, but when I travel to a state that I have not raced, it will be a priority to find a race.

The Oregon Fall 13.1 fit into our schedule the best.  I wanted to fly to Portland on Friday, run a race on Sat. and then proceed with our vacation.  Ideally, if I was trying to PR (run a personal record), flying across the country and then racing the next day is not ideal, but I'm no longer running for PRs, and in fact, my racing is about 80% effort I would say.   I raced for so many years, at this point, I have no desire to jump my racing effort up to 100%, all out "racing."  I've thoroughly enjoyed racing at this level for a change.  It allows for a lot of freedom, and for me currently it's very enjoyable.  Perhaps one day I will return to pushing to 100%, but for now, I'm a happy, happy camper at my current level of racing. 

Friday afternoon we arrived in Portland, jumped in the rental car and headed toward Camby, OR. I wanted to find the race site.  During my research of Camby, I found a Dahlia flower farm.  It just so happens that our timing was perfect for seeing the blooming fields.

  had to share

 

After touring Swan Island Dahlia fields, we went to dinner and we arrived at the hotel for an early night in.  At dinner, I mentioned to Chad that I was very tired and flying across country and racing the next morning was going to be a challenge.  After the travels of the day, I was asleep early.  When I woke up Sat., I felt fully refreshed.  Chad delivered me to the race site.   I was so excited to escape the heat and humidity of the South.  I think it was upper 50s or lower 60s at the start.  During the race it may have been lower 70s at the end, but with the low humidity, it was nice.  The course was a rolling hills course, with the steepest hill at mile 13.  The course was in a rural area, and an agricultural area.  The race started at St. Josef's Winery, and they had grapes on the vines at the winery.

St Josef's Winery, Canby, OR

 The first several miles of the course headed the same direction (east) with mountains in the distance.  There's just something about water and mountains that's so therapeutic to me.  My favorite races are the small, rural races with beautiful scenery.  This one did not disappoint.  They capped the half marathon at 300.  There was also a 10k, but I'm not sure what the cap was for it, but the race was well organized.  The size of the race,  for this facility was great.  

 

Even after the long travel day before the race, I felt great the whole race.  In April,  I went under 2 hours for the half again (1:59), which was a new goal for this year.   My training from May until this race has been great so I was hoping,  and expecting good things, especially with good training, good temperatures, and the low humidity (I'm a HEAVY sweater, so lower humidity makes a HUGE difference for me).  I had mentioned to Chad at dinner the night before the race that if I ran GREAT in the race that I hoped to run 1:55.  I ended the race with a finish time of 1:54.  With it being a smaller race, I was able to win my age group too.  You can't really see it in the picture below, but near the bottom of the ribbon you can barely see a small blue pin.  This is the age group winner pin.  The medal also doubles as a cowboy belt in case I want to "cowboy up."

 The race shirt is one of my favorites.  They offered gender specific sizing and the ladies is v-neck which is my personal favorite.  I also love the distressed print.  

This race is the next step in my training for the St. Jude Memphis marathon in Dec.  I don't have a goal for this race because it will be 3.5 years since I've attempted this distance (Boston 2013).   With it being so long between running that distance, I kind of feel like a newbie again.  My goal is to cover the distance and decide from there if I want to do another and attempt to improve from there, or if my 26th marathon will be enough. To be continued....

 

 

 

I can not end this post without posting some of my pics from Eugene, OR - Track Town USA.  My favorite part of Eugene was Pre's Trails.  We also went to Crater Lake, and the West Coast of Oregon from Florence up to Cannon Beach. Oregon is a beautiful state !  I truly hope that I can make it back someday to see more of it.  

 

University of Oregon (U of O) - Track Town USA - had to see it !

Pre's Trail - beautiful, beautiful, beautiful !

Some other favorites from Oregon

Crater Lake, OR

near Newport, OR

Newport, OR

Ney Beach, Newport, OR

Cape Kiwanda, OR

Runners Know But the Coffee Doesn't Care.....

Southern runners, above all others, know this time of year, if it rains in the afternoon or evening, the AM run will be extra thick and sticky (high humidity).  Runners know you should get an early start. Does the coffee care?  Does the coffee have any compassion?  NO !  The coffee holds me hostage, like a dog on a chain, until I know I MUST leave NOW, or I will not be able to run today (too hot).

When I can no longer delay, I make my break.  Unlike the dog who breaks free of his chain & bolts down the road, I take off at the slowest pace possible, ready to suffer the consequences of my AM "Coffee Capture."    It's a sweat fest, but I get it done.  (7 miles at 10:04 avg)

On my last post I mentioned the upcoming Greek Fest 5k.    I"m ending my 5th week of a 12 week 5k training plan.  My recent best time was mid April, at the Zydeco 5k in Gulf Shores (26:08).   I'm in no rush to see big jumps in speed, but I do love seeing results from my training.  It's getting hot here, but with my recent speed work, I did have a goal to go sub 26:00.  I'm talking about a goal of 25:58 would have been cool with me.

I've been doing some reading about,  and practicing "mind work."  It's given me a new and exciting focus.  With this return to "whatever happens", let's be real, I'm older now.  I don't let that get in my way, and I feel great, but at the same time, I am a realist.  At 48, I'm being extra cautious, training wise.   I truly feel the mind work will benefit me as much as the physical work this time around.  This time around, I will have self imposed limits on my training, but I think the mind work will pick up the slack.  I've come to realize for all of the HEAVY training I did in the past, if I had a weakness, it was the mind.  (ex. - slowing down at the end of workouts = slowing down at the end of races).   I've been practicing not letting myself slow down in the last part of the workouts.  I've been using mantras.  Some of my recent favorites :

 "Finish Strong", "This is Where Growth Happens",  "Maintain the Pace". 

 I'm already seeing the results from practicing this.

The Greek Fest 5k is in New Orleans.   Typically, New Orleans is flat, very few hills, but lucky me, this course was changed this year, and the new course included a hill.  Also, while waiting for the start, and warming up for the race, I realized we would be running out with the wind at our back, and the return would be into the wind.

My return to racing is a little different this time around.  Over the past 3 plus years, the few races that I've entered, I DO NOT "RACE".   I have promised myself to stay out of the "hurt zone."  For me, this has made the return more enjoyable.  In the first mile of the Greek Fest 5k, I kept reminding myself that I was going to fast, but I continued on with the wind at my back.  I realized it was going to take me to a hurt that I don't like to go to these days. (racing)  As we made the turn, hello wind.....
During the 3rd mile, I tried really hard to maintain my pace, but felt like I had fallen off.  I was running a little harder than I wanted to, but not "all out racing."  To my BIG surprise, I finished the race at 25:37.  A 31 second improvement over my recent best time in a 5k.  Excitement ! 

Even though I'm no where near where I used to be, I still run "by the numbers."  I  thankful that I can enjoy THIS  new journey now.  Yes, it's different, yes it's slower, yes the training volume is much lower, but guess what......IT'S FUN AGAIN !    Of course, as soon as I get in the car (hubby driving home)  I HAVE TO look at my splits.  8:09 (too fast, wind at my back), 8:20 (perfect pace, & into the wind), last mile - 8:19 (finish strong, finish strong, maintain the pace, maintain the pace......)   The 3rd mile shows me the "mind work" is working it's magic.  

I'm not sure about any other 5ks this summer.  I will continue on with the 2nd half of the 5k training plan, and I may run a 5k at the end of the program but it will be HOT then (mid July), so I may be happy to end my spring racing with the Greek Fest 5k.   To be continued......

A New Plan, A New Journey !

Soooooooo......
The Journey to Return to Fitness begins ! 

After a 3 year hiatus (basically since Boston 26.2,  2013), I'm back at it with passion, a new plan, a new journey.   It's a 3 year plan that I won't fully disclose, that part doesn't matter anyway.  The thrill for me is the journey.  I was truly blessed to run Boston 2 times, but you know what?  What was so much better than Boston was the journey to get there.  I truly mean that ! 

Jan 2016, within the first week, I decided that I would up my average mileage per week from an average in 2015 of ........ 9, that's NINE, yes, 9 miles per week average.  I decided on a goal of 20 miles per week.  So far I'm a few miles ahead of schedule.   I suppose with the higher mileage some motivation developed.  Thank you Jesus !   3 weeks ago, I started an intermediate 12 wk 5k plan. 

Actually, I really should back up to last fall.   My friend Kelly called me out of the blue.  We have been friends for many years, but we hadn't linked up for a run in over a year.   I told her I would meet her on one of her slow days.  One thing led to another,  and she invited me to run a fartlek run with her.  I hesitantly agreed.  I haven't done a lot of running and ZERO speed in 3 years.   Looking back, those few times Kelly text me have been super important in getting me going again.    Through my "running career", I've had several very important run friends that have taken me to another level.   Run friends are amazing and so important.......

So that I could coordinate with Kelly, I ask if she would share the last 4 weeks of her plan with me.  She text it to me and I started following it (somewhat), even when we didn't link up.  October 2015,  I ran a half marathon with my cousin, Laura in Mandeville, LA.  It was so fun to run with her.   We finished with a time of 2:08.   We talked, we walked while waiting on a friend, we ran, we finished the last half mile hard.   Time didn't matter at all to me, I just wanted to cover the distance and have a starting place.    This gave me a start,  and my goal was to improve.    In Dec. 2015,  I ran a 2:04 in which,  either the course was long, or I ran REALLY bad tangents, (13.3).     It doesn't matter, my only fall goal was to see small improvements,  on low mileage,  with a quality day added in sporadically.    Next, was a Feb. 2016 race in Greenville, MS, the MS River half.  It was Valentine's weekend, so what better way to celebrate my love than with a weekend away and a run?  Perfection for this gal!  I finished this one in 2:00 which was my exact goal for the day.   I was pumped with the finish time because the first 7+ miles was into a strong headwind (25 degree windchill), a little break for a mile or 2, and then back into the wind to the finish.   I run my best in this type of cold, but I can do without the wind.  My next, and final half of the spring,  was April 2nd.   The Rise & Shine half in Hattiesburg.  My goal was to go sub 2:00.  I ended up 1:59.   Breaking the 2 hour mark was an important hurdle for me.  Super excited to finish the spring with this time.  

I always run by the numbers.  At this point, it doesn't matter to me that my times are dramatically slower than my former run self.  I'm just thrilled to be back in the game, on the journey, and loving seeing some gains. 

Knowing I was ending my half season, I took a couple easy weeks and then was inspired to focus on some speed for a while.   I'm not a natural speed runner, and it takes a LONG time for me to develop any type of speed.  I've lost all of it from what I had built for 10+ years of intense training.  I'm currently in my 3rd week of the 12 week program.  I can't even explain how happy I am to be back on "a journey" again   So far, I two 5k times -  26:22- the Tomato Fest 5k, Chalmette, LA,  and 26:08 - the Zydeco 5k, Gulf Shores, AL.  The first 5k was just a test run, like a tempo effort, just to get a starting point.   The 2nd, my goal was to run faster than 26:22.   I won 2nd overall female in the first race, and 1st place in my age group in the 2nd race.  My next 5k will be May 27th, the Greek Fest 5k.  I will have 5 weeks of quality runs (hills and intervals) by Greek Fest.  By then, it will be hot and steamy in New Orleans, but I'm still hoping to see improvement. 

I can't even explain the level of my excitement 3 weeks in.
 I'm love'n it ! 

Looking Back, Looking Forward

Like everyone, I'm finding it hard to believe another year has come and gone.  2013 was much different for me, but the good news is that even with the June injury, and training adjustment, the year was fun and successful.

Even though my training volume was much lower, I still like to look at the numbers.   For me, it's interesting, it's relevant, it's a teaching tool.
 (I know, I know, most of you "don't do numbers" so feel free to skip ahead)

2013
Running mileage - 1240 miles
Walking mileage - 227 miles
Biking mileage - 222.5 miles
Total mileage 1689.5 miles

as a comparsion

 2012          
Run - 2012 miles
Walk - 314 miles
Bike - 125 miles
Total - 2451 miles

2011
Run - 2001.5 miles
Walk - 250 miles
Bike - 300 miles
Total - 2551.5

2010
Run - 1660 miles
Walk - 300 miles
Bike - 60 miles
Total - 2020

so you can see that my run mileage was down this year, and my total mileage was down.  Did I meet all of my 2013 goals - nope, sure didn't,  but here's the thing, I'm totally cool with my year.  This is what I managed to accomplish.

March was the highlight of the year:
* my highest mileage in a week at age 45 - 80 miles  - March  (makes me smile)
*highest monthly mileage -  280 miles - March (another smile)
*5k PR - March - (22:49 at age 44)
* "found my limit" (see below) and with that,  * "found satisfaction"
*1/2 marathon PR @ the Mercedes half marathon, Birmingham, AL on hills :) :)  (1:43:55)

I also had a few other non-running related achievements in 2013
*I've been "processed sugar free" for several months (yes, including the holidays,  & yes including long run - gel free)
*with the lower run mileage, I'm not "starving" all of the time and have found that I have been able to improve my diet again.    Because of some family history, and concerns with some lab work earlier this year, I'm doing a low grain diet.  I've already seen improvement in the lab results so I think I'm on the right track,  but I'm not totally convinced about all of the "wheat-free - no grains hoopla", so the jury is still out on this part of the equation, for me.
The good news is,  I don't have to question the "sugar" part.  I know without a doubt, it's toxic and HIGHLY addictive.  I'm proud that I've been able to get this part under control.  Success ! 

continuing looking back.........
In April,  I ran my 2nd, and possibly my last (never say never) Boston marathon.
Before Boston 2013, and now months after it, I think 2 Boston marathons will be enough for me.  I improved my Boston course time,  2013 I finished Boston at 3:57.  In 2010, I ran 4:08. 

After Boston, I took 3 weeks off from running. 
May 6th was my first run, post-Boston
June 6th - injured.  I've been calling it "my first run injury", but in looking back, I'm not sure if it was running related or not.  I had one leg that was 1 1/2 inches longer than the other, which eventually caused hip and back issues.  
Is this caused by running?
Was it the high mileage in 2012, and peak mileage in March 2013?
or was it from a non-running fall that happened back in the fall of 2009?
I have no idea......


If you look at the top of my blog, you see this:

"THERE ARE LIMITS TO WHAT THE HUMAN BODY CAN ENDURE.... GO FIND THEM! " (NB adv)

Whether the injury was "run related" or not, I think I've found my limit.  It's actually weird, in that, prior to the injury, for YEARS, I had a tremendous passion for intense training.  You can see it in my yearly run mileage above.  Each year, I wanted to do more,  to go faster.  I wanted to see how far I could go, and what I could do.    For years, I was injury free, and continued to test my limits.  It was FUN, it was my passion!   During the time of my injury, not realizing it at the time, I began to find satisfaction with my running.  I started back running and have come back REALLY, really slowly.  I've used the Maffetone heart rate as a guide, but haven't fully implemented it to do the testing etc.  My goal with doing MAF was to come back in a healthy,  reserved way.

I've been back at it for months now, but my drive and desire to train at that level have not returned.    I've lost most of the speed that I worked so hard to build over the past 2 years.  Did I gain anything ?  I would say yes !

 I think I've found peace and satisfaction with my running.   

 Now,  I would say I'm more of a "free runner".  Please do not misunderstand.  I loved the intensity that I maintained for years, but I'm thrilled that I've found low key running fun too.  I truly didn't think I would EVER enjoy low key running, but I do, "so far."  Tomorrow this may change,  and I may find a renewed passion for training hard, but for now, I'm chilling.  I thought I would quickly get bored with the "free, low-key, no plan running", but so far I haven't. 

A Look AHead - 

tomorrow I leave to go on a girls trip to South Carolina to run a half marathon.
 will I be racing ?  - ha ha ha - 
am I in shape to race?  ha ha ha
am I in shape to cover the distance and enjoy the day and road trip - oh yeah !

I'm taking this year as it comes......
if I want to continue easy running, I will
if I decide I miss "really training" - I will train
until then,

 I'm living in the moment, and enjoying where I'm at today.

I wish the same for you!

Happy Running 2014 - whatever that is for you.