Long run on the trail

Did I say long? T, Dana, Michelle and I met at the usual spot this am. Our plan was to run 13 miles. We weren't sure of the route we would take. That all depended on if there was water on the trail once we got out there. Lucky for us there was plenty of water. I will mention that the water was warm but it's not a complaint. I'm sure it was alot cooler the day prior when we usually run.

I really had no expectation other than to complete the miles. The last longer run I completed was 3 weeks prior and I ran 8 miles. I was able to run all 13 without too much fatigue or soreness. I couldn't have done it had it not been for T and her well thought out pacing skills. Dana and Michelle ran with us for about 3 miles and then they picked up the pace. T and I kept it around a 10 minute pace. At mile 4 Katherine, Jenny and friends caught up with us at the water station. We visited with them briefly and got back to it. We didn't stop our Garmins when we walked a few times around mile 8-13. Each step counts!!!!

After we got back to our cars a cold G2 awaited. We both commented on how de-lish it tasted. Nothing like earning an ice cold G2. Maybe another 13 next weekend and then 15 the following:)

mile 1: 9:53
mile 2: 9:57
mile 3: 9:55
mile 4: 9:57
mile 5: 9:42
mile 6: 9:48
mile 7: 10:20
mile 8: 9:53
mile 9: 10:01
mile 10: 12:16 a little bit of walking
mile 11: 11:36
mile 12: 11:08
mile 13: 13:17 I don't think I stopped my watch when we stopped a 1/2 mile short of 13 to get a drink & talk to T's mom before finishing our last 1/2 mile.

Total time: 2:17:50
Ave pace: 10:36 happy with this :)

weights

You would think with my two little ones being away that I would end up with more time to blog. NOPE!! I have, however, been able to get into a weight lifting routine at the gym on the floor. This was a big step for me due to some misconceptions I had about what women do out there. Since I didn't know what I was doing or have a plan the thoughts of working out in front of all those men intimidated me. With alot of help from Dana I was able to go out there with some knowledge of what I could do with the equipment and what to work on. To my suprise the women on the floor, for the most part, were not parading around looking for attention from the "meat-heads". They mean business and I'm impressed with how "tight & toned" they look. That was enough encouragement to keep going. My plan is to have some of this flabby skin alittle tighter by the end of summer. I really feel the soreness after every workout so something might be working. The only fear I have is by the end of the week I may not be able to crawl out of bed and put in 10-13 miles on the trail with my legs so sore. I'm still learning so there is room for improvement in my plan and how/what I work on through the week to leave my legs fresh for Saturdays :)

5 mile run with T

It's been a few months since my last night-run with Teresa. We ran our old route which brought back memories of when Shannon was still living here.

The heat was relentless. No wind to speak of and the sun directly at our face for the first half of the run. T stuck some G-rades in the freezer before we left which offered encouragement to get back. 2 miles into our run we realized that we would need water alot sooner than we'd planned. We ran into her mom's neighborhood, knocked on her door and begged for water. It offered a nice break but made it more difficult to return to the heat. I enjoyed the conversation as usual which always motivates me and makes me look forward to every run. We finished those 5 miles dripping with sweat with a layer of salt on us. We enjoyed our chilled orange G-rade and made plans to run later in the evening next time.

running hills in Atlanta

The picture just doesn't do it justice. 80 degree heat at 7am this hilly run was one of the most difficult I've done this year. This Atlanta neighborhood had steap hills which offered very little time of recovery between them. My calves and back end was on fire. I initially planned to do 5-6 miles until I soon realized that my heart rate staying in the red zone would make for a very miserable longer run. I ran 3.5 miles which felt more difficult than our 13 miles on Saturdays on the flat Florida trails. As I'm posting this blog 3 days after this run my calves are still on fire. I need to do a run like this more often. My next run away from home will be California. Looking forward to 60 degree weather for those runs!

saturdays longer run

Balmiest (if that's a word) morning thus far this year fo sho! Started our run at 6:15am. Andrew, T and I decided 6 would be a good distance considering that Andrew hadn't run consistent for 2 weeks and T has Dunedin Tri tomorrow. I was relieved actually since later today I will be at the gym for my first instructional work out with Dana. We will be hitting the weights. I won't note all the uncomfortable moments of heat we experienced along the way. More memorable was the laughing at ourselves and light-hearted convo. No husband/male bashing today so the pace was slow and steady, although Andrew did mention he wanted to do some w-punching, LOL. Oh the memories we will have for years to come. Here is how it all went down:

Mile 1: 9:31
Mile 2: 9:18
Mile 3: 9:27
Mile 4: 9:24
Mile 5: 9:32
Mile 6: 9:30

Total time: 56:42, burned 540 cal (which I ate more than that after my run :)

Longer run with the Striders

It always amazes me that I won't set the alarm for anything else during the week until Fridays nights preparing for my Saturday run with the Striders. I literally pop right out of bed and get to it. This morning I didn't pick any of my girls up. They decided to meet me there because they had post run errands to run. Just before the sun came up we all met at the trail and joined about 50 others that show to enjoy this morning run. It was me, T & Dana. T was hurting from a spill she took at work and I think some back-to-back Tri soreness as well. We all ran out 3 miles and 3 back to get in the miles T wanted to do. Despite T's injury she pushed through and completed the 6 miles saying that she was "glad she did". From there Dana and I headed back out to put in 2 more. Our plan was to put 8 in and add a mile each week to gradually bring us back to our 13 we were running. From there, who knows, maybe the momentum will take us to a marathon distance.

8 miles: 1:15:06
Ave pace: 9:23 (I'm sure we will see this creep up over the summer)

Holy hamstrings

My hamstrings are really hurting tonight. Yesterday I lifted weights for the first time since I began training for Madiera Beach. Lots of lunges and squats, OUCH!! Tri training left little time for anything other than swim-bike-run. Tonight I had to force myself to run. I've learned that when I'm sore and stiff I need to push through it and eventually it gets better.

Tonights run started out tough due to the tight hamstrings and sore shoulders. The first 2 miles were not enjoyable. By mile 3 I felt myself settle into my comfort pace and relax. By mile 5 my shoulders were stiffening and I was thirsty. Not too many more nights left like this with less humidity. Come summer the night runs wont feel any different than the day ones, yuck. But, I prefer any run outside to the dreadmill. The 5 miles went down like this:

mile 1: 9:35
mile 2: 9:07
mile 3: 9:03
mile 4: 9:03
mile 5: 9:03

A little slower than I had hoped. I'm hoping to regain my pace in the next couple months with my weight training, track runs and intervals.

Madiera Beach Tri

I'm very disappointed in myself for not blogging the last few months. During this time I trained for my second Triathlon. My first was Longleaf which was 1/4 mile swim, 9 mile bike and 3.1 mile run. Madiera Beach was 1/2 mile swim, 15 mile bike and 3.1 run (3.25 according to my Garmin). This go around I decided to join the Master's Swim at the Y which I feel really made a difference in the swim. It really helped my confidence; which I'm sure if you were standing at the water's edge with me on race day this past weekend you wouldn't have believed me. I knew I could go the distance but I feared the unknown. The unknown of the ocean and swimmers around me. I did get the privaledge of being in the same wave with 2 great friends who were able to give me encouraging words before heading into the water. Teresa said something that really put the race into perspective for me. She said "don't let anyone get in the way of YOUR race today". That helped me realize that it wasn't realistic to worry about all the other athletes around me, I was to focus on all the training I did up until this point that prepared me to run "my race". I have to admit that I had a few moments of slight panic during the swim when I felt someone claw me and another few brush up against me. I was able to talk myself down easily and finish the swim in a respectible amount of time.....This was my first open water and 1/2 mile swim....swim time 19:34



Scott and the girls were waiting to cheer me on as soon as I got out of the water. Scott said I looked alot stronger leaving the swim than what I did at Longleaf. I would have to agree, I felt like I could've swam further. I did well in transition....T1 1:41



The 15 miles on the bike were not difficult however my time was alot slower than I planned. I climbed 2 bridges which was also a first for me. I never even attempted a climb in training. I did however get comfortable going through my gears which was a step ahead since my first race. I left it in one gear the entire time training for my first tri and during my first tri.....bike time 48:56 (a Tri bike would improve this time for sure)



Another job well done transition 2. I opted to not wear socks which saved me time but did allow a couple blisters to spoil my fun....T2 1:20



The first half of the run was on the road which made it hot and sticky. The second half was on the sand. My pace was an impressive 8 until I hit the sand. I was thankful for the breeze once I neared the water but the Garmin only delivered bad news of my pace being a 9 for most of the rest of the run. The loose sand close to the finish line made it feel as though I was never going to make enough progress to cross but I dug deep and did finish strong...run 27:55

Total time 1:39:24

29th/73 in my AG

Post race I felt releaved. I think I'm ready for a break, more so mentally then physically. I feel the playfulness of summer nearing and I'm looking forward to finding enjoyment in my running again. All the classes I use to take at the Y that I enjoyed so much have been on the back burner. But I can't help but feel a little torn about waiting until this fall for my next race. Especially when I think about my Tri friends doing Dunedin and a few of the others coming up. I'm going to try to stick to my decision of taking the summer off of tri training but it's going to be difficult.

03.02.10 track run

With the wind gust 20-40mph it was a real challenge to get through this run. Without plans for what type of intervals I would be doing I set out with a goal of 5 miles. For majority of my run the wind was at my face and while my Garmen read 9 pace at times my legs felt like they were running 7. Although the road was flat it felt as though I was running uphill all 5 of these miles. It was a challenge mentally. I told myself that the harder the wind would blow the better the workout would be for me. After 3 miles my legs were tired. I struggled to commit myself to the last 2 miles. I'm glad I did because once it was over I was proud of myself.

Mile 1: 8:58 (wind at my face)
Mile 2: 8:38 (wind at my face)
Mile 3: 8:08 (wind at my back)
Mile 4: 9:13 (wind at my face)
Mile 5: 9:08 (face again!)

02.28.10 My Gasparilla

15K Gasparilla race was yesterday. Unfortunately my daughter was ill and I had to miss it. I always look forward to the expo which brings alot of great dri-fit shirts for this race. The race course is beautiful, running along the water.

Today was My Gasparilla. I took off when the sun was beginning to set. This is my favorite time to run. I really miss my evening runs. I enjoy not getting up early and the cool evening breeze, watching the sunset. I planned on doing 10 miles but soon thought it would be a better idea to run the 15K that I missed yesterday. I fueled with 4 chomps and carried my water bottle with me. I left my middle class neighborhood and ran towards the upper crust homes close by. Thank goodness for the music. I don't feel as alone out there with all the songs that Madison has down loaded on my ipod. With each run I feel like I get to know her better listening through each song choice. It's a mix between East coast and Twilight if that makes any sense. At least that's how they feel to me.

I ran 4 1/2 miles before stopping for water and fuel. Around 5 1/2 miles it felt like my legs left my body, comparible to a runner's high I suppose. That didn't last long unfortunately. Around mile 7 I was ready for it to be over. I think the lack of sleep, staying up with Gracie the past 2 nights took it's toll on me. Once I got back to my neighborhood I still needed a mile so I ran our loop one time around. It's such a let down to get close to home and need extra mileage. That's where good planning comes into play.

Mile 1: 9:26
Mile 2: 9:16
Mile 3: 9:26
Mile 4: 9:37
Mile 5: 9:40
Mile 6: 9:36
Mile 7: 9:34
Mile 8: 9:13
Mile 9: 9:00

Total time: 1:24:55.....A little disappointed with my pace per mile. I can usually put away those miles closer to 9, if not 8:50. There's always next week. Looking forward to the Princess 1/2 Marathon at Disney with my girls.

02.25.10 Cardio Sculpt

Sinus pressure was way too great to get in the pool tonight. Kelly offered a great work out with plenty of challenge. I was pleasantly suprised that I felt so strong throughout class. Kelly's classes use to be a greater challenge. I think the cross training between the run and swim has improved my cardio and the Body Flex classes have helped me build a little muscle.

02.24.10 yogalates

Great new class taught by Jeanine at the Y. Traditional Yoga mixed with core work. The music was also a treat; John Mayer, The Fray and some Thai thrown in there. Very relaxing and I felt loose when I left. I'm giving this class 2 thumbs up and I will return next week. These running legs need every chance they get for stretching.

02.24.10 finally, a short run outside

Total time 44:26. Total miles 5. It was drizzling rain which made the run more comfortable than usual. My only concern was should the rain get heavier my Garmen would not survive. Luckily it stayed light and enjoyable.


Mile 1: 9:11
Mile 2: 9:05
Mile 3: 8:54
Mile 4: 8:50
Mile 5: 8:25

Need to do some more speed work. Last year around this time I was making alot more progress. You only get out of it what you put into it and lately my training has been laxed.

02.22.10 Body Flex

Body Flex with Kelly. It was the usual weight lifting with a little element of cardio from set to set. The greatest pain is the shoulder and ab work out. She's always changing up the work outs to keep it fresh. Love your classes Kelly.

02.18.10 Swim

Shared a lane with T and as usual it's so awesome to see how fast she gets each week. Since it was very cold outside we kept moving and put in alot of laps. I don't think I will ever be able to keep track of them. I get too caught up in all the different drills she runs us through. I really enjoy the end of class when she has everyone pick a favorite stroke and we swim 50 meters of everyones favorite. Of coarse by the end of class I like to pick the finger drag since it's easy and relaxing. The breast stroke and the lifeguard I find the most challenging. My neck always feels sore after the lifeguard. I was very fatigued after this swim. I think running earlier in the day added an element of challenge to this swim.

02.18.10 Tempo

Another treadmill run..

2 miles easy
2 miles @ 8:13
2 miles easy

02.16.10 speed work

Dreaded treadmill but not much choice with the rain...

1 mile warm up at 9:30
4 x 800 at 8:13 pace (2 min RI)
10 min cool down

Challenging is all I remember.

02.13.10 long run w/ Striders

Waited too long to blog this run to note anything besides stats.....

mile 1: 9.44
mile 2: 9:44
mile 3: 9:25
mile 4: 9:24
mile 5: 9:37
mile 6: 9:39
mile 7: 9:34
mile 8: 9:33
mile 9: 9:29
mile 10: 9:38
mile 11: 9:40
mile 12: 9:46

Total time 1:54:50...ave pace 9:34

02.11.10 swim (two a day)

First two-a-day work out of the Tri season. I made myself finish my 6 mile tempo run even though my hamstrings were tight and tired. 3 hours later I'm proud to say I actually got in the pool. It was 40 some degrees and steam was rising off the water. I hurried into the water which was alot warmer than the air. After a 200 meter warm up we spent the rest of the 1 hour and 15 minute class swimming drills. I believe I swallowed less water this swim. Not sure of the distance because I was more focused on my technique. At the end of our swim Emmy had us swim 50 meters of each swimmer's favorite stroke. Of coarse T and Chris picked the most strenuous ones (arm pulls and one arms). Emmy had us do dolphins to the deepend, breast stroke to the end of the pool and lifeguards on the way back. I was officially done after that. I got out of the pool feeling a great sense of accomplishment. It was worth the goggle eyes.

02/11/10 tempo run

work out #2 of marathon training. Back on the treadmill. The temp is 50 degrees outside and the gym seemed like the better of the two options. Although, I'm planning to swim in this weather this evening......

6 mile run:

2 miles easy @ 10:20 pace
2 miles @ short tempo (8:16)
2 miles easy again

Another tough work out. The book is calling for 13 miles this weekend. We will see.

02.08.10 speedwork

Haven't picked up my "Run Less, Run Faster" book in months. I found myself not getting excited to do the workouts. So I openned it to the "Training for a Marathon" section and decided I would attempt it. Got on the treadmill and performed my first workout...

10 min work up at 10 something pace
3 x 1600 (1 min RI) @ 8:13 pace
10 min cool down at 10 soemthing

Tough work out but I expected nothing less. Will attempt to stick with it.

Long run w/ Striders 02.06.10

12 miles, 1:55:46...Wow, first blog since Christmas. What a vacation that has been. I skipped 3 whole weeks due to illness, weakness and holiday.

Met Dana, Teresa and Andrew at the trail. Temp was in the 50's and it felt great.

Mile 1: 10:00 pace
Mile 2: 9:52
Mile 3: 9:50
Mile 4: 9:45
Mile 5: 9:41
Mile 6: 9:44
Mile 7: 9:42
Mile 8: 9:33
Mile 9: 9:34
Mile 10: 9:32
Mile 11: 9:23
Mile 12: 9:05