The ABC's of Me!

 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

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

First

Go 

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

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??

 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!

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

 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

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!