Downs, Downs and UPS!

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

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"

 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

I'm thinking about that!

Heat Affect and PICK A MILE!

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!

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."

Mardi Gras half and not tapering yet.

62.5 of 65 mile week goal - that works for me!  (I decided Sat. would be a good day to walk instead of run before the Sunday half marathon in New Orleans, so I was a few miles off of my 65 mile goal, but that's totally ok, and I think it was the best thing to do because I wanted to "race" the half)

The week went like this:
Monday - 9.5 miles @ 9:25 pace
Tues. - 20.5 @ 9:36 avg pace - did not look at the garmin for pace at all today.  First time EVER on a long run - no monitoring.  The goal was to run a comfortable LSD (long slow distance) run.  I decided on the LSD because of my intentions to race the half marathon on Sunday.  
Wed - at home yoga (www.yogatoday.com)  Super yoga classes and they offer a free class each week, 3 miles easy, and 5 X 1 min planks
Thurs. - 9 @ 9:50 avg
Fri - 5 miles easy
Sat. - walk 30 min
Sun - Rock n Roll New Orleans half marathon.  13.17 miles,  1:48:18 unofficial time, 8:13 avg pace.  

Headed down to New Orleans Saturday afternoon.  Had plans to meet up with some friends at the expo and go to dinner.  Love spending time with friends who share a passion for running, such a treat.  We woke up to GREAT running weather in New Orleans.   I think it was around 40 degrees at the start and the humidity was low, especially for New Orleans.  oh happy day, oh happy Ginny!  Would have preferred to warm-up for a mile prior to the race, but after checking my bag, no time.  With the cool temps, warming up is not as important for me personally(although it would be better).  If it's warm and humid it seems that I really need to warm up to get my breathing regulated.  My PR pace is 8:11 pace, so this morning my intention was to go out at 8:20 for the first 2 miles and "see how I felt."  I have never raced a half marathon after running this many miles the wk of the race.  I planned to train through this race, but also wanted to "race it."  Race it as much as possible considering the mileage this week. 
1 mile - 8:20 perfect.  I had worried about the larger RnR race.  Not a big fan of racing the larger races because of the "bob and weave."  Today, I was pleasantly surprised.  It wasn't too bad.  I was able to get on pace immediately.  
2nd mile - 8:21, time to pick it up, feeling good, weather is GREAT.  
3rd - 8:08
4th - 8:11
5th - 8:12
6th - 8:09
7th - 8:13
8th - 8:02 (before this mile, I was on 8:12-8:14 avg pace, I made a conscious effort to pick it up to try to go under 8:11 pace (under pr pace)  Success!  The challenge - now hold it.
9th - 8:13 - no luck!
10th - 8:19
11th - 8:11
12th - 8:15,
13th - 8:20
.1 - 1:19

Race observations - I run through the water stops - grab the water, and drink on the run.  Today, I noticed in 2 of the later water, grab and runs, it took me an extended time to recover from the drinking the water.  Had to take deep breathes to try to calm myself. 

Mantra for the day...."Be Great Today!"  I used this over and over and I want to thank Jim over at 50 after 40
It was a beautiful sunny day in New Orleans and the thought kept going over and over in my mind.  Great weather, beautiful day, feeling good - why not Be Great Today  It helped me many times during the race to think about the fact that I really had no reason NOT to Be Great Today 
(great for me...whatever that is).  

Although I do not have the official time yet, unofficially, I was within 52 seconds away?? from my half marathon PR.  So I finished the race feeling great about it.  I ran 20 miles on Tues., and ended the week with 62.5 miles for the week, and know that I'm near PR shape.  

After the half, I rested for a while and then headed back out to the full marathon course to try to find James, to see him finish.  I made it out to mile 25, and James was approaching.  I ran the last mile with him.  James is an amazing athlete, an Ironman, a hard trainer, a serious trainer.  He inspires many along his training journey.  I was able to run the last 1.2 with him.   This is one of my favorite things to do.  I enjoy finding friends on the marathon course, and running the last few miles when it's getting ugly for all of us.  Several years ago, I had a very special friend who drove down to Stennis, for the solo purpose of running the last 6-8 miles of my marathon PR attempt.  With her help, it was a success. (3:59 PR on that day - thanks Amber - it's still special to me, after 3.5 years).  It was so special to me, that she would drive over an hour, just to try to help me hold the pace at the end.  
 
As I'm driving back to MS with New Orleans in the rear view mirror, I'm feeling happy....I'm feeling like it was a GREAT day in New Orleans.  As my thoughts turn to my training for the next week, I'm thinking I will taper less than ever before.  For the past few marathons, I have been tapering less than I previously did, but this time, I will taper even less.   As you guys know, I am experimenting with many things, and this is just another thing I want to try.  I will taper, but it will be about a 2 wk taper.  For the upcoming week, I will try to get in around 55 miles with some quality workouts,  and then I will begin the taper the following wk.   The last 2 wks, I will basically be reducing the mileage a little but keeping the quality runs in place up until Tues., of marathon wk.   I have considered this many times, but after my results today, I feel like I race best as my intensity and mileage increases.  I know the taper is important, and I totally understand why it is recommended, but I want to experiment with less taper to see what happens.

(So again, I say, don't follow this blog for training advice.  I'm totally experimenting with what may, or may not work for Ginny.)