Chapter 2 page 470–The Arch

Between the 5 of us, we must have taken 500 pictures of the Arch – crazy, huh!  I must admit that before I went to STL I could have taken or left the arch, BUT WOW – the Arch is AMAZING! It’s only $10 to the top and worth every penny!  Sooo glad that we spent a LOT of time looking at it in all kinds of light.  Here are WAY too many pictures of the arch – enjoy!

This cluster of pictures was taken by MOA – thanks girl!

The following cluster of pictures taken by “C” – thanks girl!

. . . and these are my photos!

Chapter 2 page 469–St. Louis RnR expo

Let me just say that I don’t have the photos from the other gals yet and they took WAY better pix than I so . . .  I’ll share those that I have and add the others in as I get them (might be several weeks – hee hee). 

Apparently not all RnR race expos are the same.  St. Louis was about 1/4 the size of Chicago’s – bummer!  Oh well, itt was still WAY better than the Columbus expo!!!!

Here are a few pix from our drive to St. Louis and at the expo (enjoy!):

Stopped for lunch at a Cheeseburger in Paradise (my inaugural visit)

L:  Outside of the restaurant; R:  The arch as we drove into STL

L:  Crossing the Mississippi River; R: “L” saying “Horray we made it to the expo” as indicated by the RnR logo sign above her hands.

L:  The Convention Center expo sign; R:  me getting giddy about which way to go for the expo and “C” taking a more conservative approach to pointing things out

L:  America’s Got Talent auditions were held in the same location on Saturday so the room was already set up (glad we missed all those crowds and neurotic parents); R:  “L” pointing to the restroom sign – gotta go!

L: moi playing the air guitar next to the RnR entrance; R:  the entrance sign

L:  “C” and I posing next to the banner like the chick on the banner; R:  one of MANY floor stickers (they were huge) showing support to the runners

L & R:  2 more examples of the supportive floor stickers – they were pretty cool looking!

L:  “C” and I posing next to a banner; R:  “THE GANG” (L to R):  MOA, moi, “C”, “L”, Jenn

Yurbuds booth – “I love Yurbuds!!!!” (same gal who was at the Chicago RnR expo – she remebered me and my blog – woot!

Chapter 2 page 468–TR 175 St. Louis RnR Half part 1

For the second time in 7 days, “C” and I ran a half marathon – this time, we were in St. Louis for the Rock n Roll Half!  We knew that going into this race that it was just going to be a fun long run and not a race.  It’s a chance for a girl friend getaway weekend with a bonus of a race (and medal).  The route was pretty hilly (especially for this Northern Indiana girl who lives in the FLATTEST place on earth).  We finished the half in an unimpressive 3:17:07 (a total of 13.34 miles), but I never begged to sit down (though I did roll around in the grass afterward – there’s a photo of that out there some where . . . stay tuned) or to quit – I just kept going one foot after the other.  This race was not one of my favorites, but I did gain some confidence with my ability to run hills (thank goodness – Big Sur is next month).  Stay tuned for A LOT of posts about my 4 day weekend (no worries, there were HUNDREDS of pictures taken). 

Special thanks to CHIN for driving ALL the way down to STL and hanging out with us.  I can’t thank you enough for being at the race – how fun!  I totally loved the weekend!!!  “C” & “L” LOVED you – they want to be your new besties (frown – I’ve been dumped!). 

HUGE thanks to MOA for a fun reunion!  What a great weekend!  I can’t believe we signed up for this race on 4/2/11 and now it’s over!  Wow – soooo much fun!!!!  “C” & “L” were super excited to hang out with you – they thought you were awesome!  We’re looking forward to CA!

Chapter 2 page 467–Headed to MO

“L”, “C” and I are headed to Missouri for the St. Louis RnR half marathon (our 2nd half in 7 days for you kids keeping track at home).  It’s going to be a weekend of F.U.N!  We’re meeting up with MOA (remember her from my Chicago RnR posts?) and also Jenn from my half marathon class.  Also coming is a family friend “N”.  Can you say P.A.R.T.Y?!?!  Here we come . . . to rock, roll, and run!!!!! 

Be back on Tuesday with lots of fun photos and a story or two!  Have a great weekend everyone!

Chapter 2 page 466–best race photo ever!

Sorry to post the proof – but I just had to show you the ONE and ONLY race photo EVER that didn’t totally SUCK!!!

Chapter 2 page 465– Columbus Half the race

The previous 2 posts have been about the “friends” I met during the race and the expo, I thought it is about time I actually talk about the race.

Let me sum it up – AWESOME!  The half route was amazing.  It weaved through scenic neighborhoods and large metropolitan intersections.  It was lined with enthusiastic spectators and jammed with the amenities you’d expect in a large race (plentiful water stations, clocks at mile markers, fuel at mile 7, chip timing for “tweet my time” splits, etc). 

Race time stats:  No idea the exact stats but probably about 45* and 20 mph winds with gusts up to 30 mph (COLD, brutally and unbearably breezy).  I ended up wearing a long sleeve shirt and capris with compression sleeves (awesome choice) during the race – I had a half zip Nike long sleeve shirt on before the race, but gave it to “L” to hold during the race.  I also had gloves on before the race that “L” kept for me.  If I hadn’t had “L” there I would have definitely had to have throw-away clothing!

I’m not going to go mile by mile – it wasn’t that kind of race for me, but here are some things that are worth remembering in case I do this race again (or in case you do it someday):  long slow hill that lasted about 2 miles and one steep hill at like mile 11.5ish – both hills sucked!  OHHH, I got to try a new kind of fuel (it’s like Gu but a different brand – dang, what’s it called???? Power shot maybe?).  Risky I know, to try a new fuel during the race, but I was feeling confident and decided “what the heck'”.  MAN.WAS.IT.GOOD!!!!  It was chocolate – dang – it was YUM-MY!!!!  It makes chocolate gu taste like ummm – well, let’s just say it is WAY better!  I’m addicted – I could totally just fuel with that (after my stock of other fuel products is used up). 

Here are some awesome photos taken during the race (mostly by “L”- thanks girl for being our cheerleader and official photographer!) – enjoy! (hopefully you can see them – I’m trying out some of those new blogging skills I recently learned. . . eek, hope it works)

Columbus Half Race Pix VIEW SLIDE SHOW DOWNLOAD ALL

There is a photo of my hand by my head – showing you my sparkly purple nails and my purple hair tie (I had packed my clothes several days earlier when it was suppose to be HOT and had planned to wear a short sleeve purple shirt – ummm, yeah well – long sleeve blue was the game day decision).  There is also a photo a what looks like fire shooting up from the top of  a building – kind of is.  The race began with a lovely display of fireworks.   There is a photo of “L” sporting the drawstring backpack given to all of the participants – she was our “pack mule” for the day (thanks girl!)  The others are just candid shots during and after the race. 

Just had so much fun trying new ways to post the photos I thought I would try yet another way – ha (same photos – just posted differently . . . more practice).

Chapter 2 page 464–Columbus Half Expo

 

The Columbus Convention Center had several signs welcoming runners – that’s always nice to see!

This would be “L” showing us the way – thanks “Vanna”

This expo was unlike anything I’ve ever been to (it was my 6th expo).  For starters, most large races either send a confirmation postcard or an email or have a paper that can be printed which can be turned in to get your bib.  This race – this VERY large race, had none of that.  They had a board with everyone’s name in alphabetical order. 

After finding your name, you were to remember it (or take a picture of it) and then head to appropriate numbered line.  Or in my case – I just checked in at my “special” location (yes, that says ELITES ONLY – and no, that’s not me checking in – LOL!)

After the packet pick up section of the expo, there was a wall of maps and general race info – so . . . . we posed for a photo (of course, would you expect ANYTHING else from this blog? ha!)

Show of hands who likes race expos?

Yeah, me too – but the Columbus expo was more like a swap meet/flea market and LESS like a race expo.  There were USED shoes for sale – only $50 (used shoes? yes, used!).  There were some guys with some jackets straight off the Chinese child labor lines for $10 – they had their “bargain” signs with arrows pointing to the pile of jackets.  They were yelling like they do at a swap meet “Only $10!”  It was just a little more hectic than most expos. 

What’s one of your favorite things about an expo?  Go ahead and say it – FREE STUFF or SAMPLES!  There was absolutely NOTHING free at this weekend’s expo!  Nothing!  There were people trying to promote sports drinks that I had never heard of, but they weren’t offering free sample sips.  What’s that all about?  At the Chicago RnR expo I had nearly 2 backpacks full of free samples plus a belly full.  Don’t get me wrong, I’m not all about FREE stuff, but I’ve discovered a lot of fun new products because I’ve had the opportunity to try it.  Oh well, “C’ did get a new pair of shoes at a bargain price.  We also got some gu and chomps in flavors that aren’t available where we live.

While waiting to hopefully have a bloggy meet up, we posed for yet anohter photo – shocking I know – but it turned out pretty well I think!

Then, without a lot of planning or effort – BAM, I got to meet Zaneta from Runner’s Luck.  It was quick, but it was so much FUN!  She’s as sweet and kind and nice in real life as she appears in her blog.  OHHH, it was wonderful.  I really enjoy her blog and feel that we are similar life paths so it was just a fantastic opportunity to meet her (and her twin and her mom and her twin’s people).  Such a highlight!!!!  So glad that we got to meet!!!!!  She’s adorable and NOW she’s an official MARATHONER!!!  Congrats Z – you’re awesome!!!!

After the expo, we hit up Maritnis for a wonderfully delicious Italian meal (YUM!).  Such a fun “modern Italian” restaurant!

What makes a race expo enjoyable for you?

Chapter 2 page 463–Columbus half friends

If you’ve ever read a half marathon recap on this blog then you know that I’m a social runner and that I talk to lots of people during the race.  Yesterday’s half marathon in Columbus Ohio was no exception. 

Here are some samplings of the people that befriended me along the way:

1.)  The mustache girls . . . or at least that’s what I’m calling them!  There were a group of 4 women and 2 children who had cute signs (I regret that I didn’t have a camera with me to take a photo of them) saying things like “Kick Asphalt” and “Fear the ‘Stach”.  I saw them early in the race and told them I liked their signs.  I saw the same signs just a couple miles later and figured that they were a large group of people cheering on someone.  A couple of miles later I saw them again – this time, I knew (thanks to “C’s” observations) that they were indeed the same group of women!  It was at the 3rd sighting when we became “friends”.  I had written my name on my bib and they began to cheer for me by name and high five me.  It was on my 5th sighting of them (around mile 8) when I learned they were cheering for a man named Dick and he had just passed me.  The girls told me that I had to keep up with him (and apparently up till that point I was in front of him which is why I kept seeing them, but now if I didn’t keep up with Dick I would not see them).  I think I ended up seeing them 8 times along the route.  At the 2nd to last sighting they stayed long enough to yell “GO LISA!” before they had to run like the wind to get back to their car in order to go their next location.  I felt extremely humbled that they waited long enough to still cheer for me (I’m just lil’ ol’ me – but they made me feel as if they were there solely to cheer for me – what an incredible feeling!).  The last time I saw them was in the last .1 mile in the home stretch.  They cheered for me like we had been buddies for well longer than 3 hours – I broke off holding “C’s” hand to run over to the side to high five them all for the last time.  They will NEVER know the impact they had on my life (dang, I’m tearing up typing this).  It’s a true test of character to “adopt” a runner (a stranger) and cheer for them throughout a race as if they are your own!  Priceless!!!

2.) Vera – We met Vera at the FREEZING COLD DARK starting line.  She was a local and this was her first half.  She had such a good spirit about her.  She told us all about the route and how it would wind through beautiful neighborhoods and parks and be mostly blocked from the wind.  We saw her off and on through about mile 4. 

3.)  Stephanie – This girl had a cute pink shirt on and was listening to her jamz when I came up beside her around mile 10.5.  I told her “Come on girl, you can do this.”  She took out her ear buds and talked with me for a little bit.  She was 23 and doing her first half ALONE – she had no training partners and no one doing the race with her.  I definitely cannot imagine the level of internal drive she had in order to even sign up for the race let alone train and do the race all by herself.  Cool!  We discussed intervals and I said I was doing 2:2.  She said she would stay with me for the rest of the race and do it too.  We both looked ahead at a steep (midwest steep that is!) hill and were a little apprehensive.  I reassured her that we would do it one step at a time.  We probably ran 2.5 intervals together before she needed to walk more.  I wished her luck and kept going.  We saw her at the end and yelled for her!

4.)  All other spectators – I’m by no means an expert runner, but this was my 6th half in 13 months.  The spectators were WAY different than anything I’ve ever experienced before!!!!  For the most part, the tens of thousands of people lining the streets were quiet EXCEPT for when I spoke to them – then they got all crazy supportive and cheered for me like I was their daughter or neighbor or best friend.  It was AWESOME.  I mean I would say “Good morning” or “Having fun yet?” and they would clap and cheer and yell my name and shout encouraging words.  There were clusters of hundreds of spectators at various parts of the route that were cheering like we were the first group of people (2 hours after the race start I might add) to run past them – how did they have that much energy . . . so early in the morning to boot?  What makes someone be soooo over-the-top enthusiastically supportive of not just one stranger but of thousands?  The crowds alone would be enough for me to return to Columbus to do the half again.  It was probably THE.MOST.INCREDIBLE.EXPERIENCE.OF.MY.LIFE!

5.) Race volunteers – The later water stations were PACKED with people who appeared to have only one mission in their life . . . to encourage me to keep going and to help me to know that I was doing a good job!  They called me by name and clapped and screamed like I was their bestie!  What’s that about?!?!  They were the heros for giving out the water and cleaning up the thousands and thousands and thousands of cups!  I’ve encountered supportive water station volunteers before, but NEVER to this level.  I always thank the volunteers as I run past them but it just felt like my gratitude was met with unyielding and immeasurable support.  It was cool – and humbling! 

There were so many other individuals who came into and out of my life one or two miles at a time yesterday.  Such an awesome journey to share with such awesome folks!  I’m truly humbled by the generosity I received yesterday! 

Stay tuned for more Columbus posts– spoiler alert, I met Runner’s Luck (such.a.cool.and.sweet.person)!!!!

Chapter 2 page 462– TR 174 Columbus Half Marathon

This is just so you all can get a good night’s rest – I know you are on pins and needles wondering how “C” and I did at this morning’s Columbus Half Marathon . . . well wonder no more.  3:03:38 – not too bad given 20 mph winds and our main goal being to just have fun and make this a training run.  WAY more race recap stuff coming soon!

Chapter 2 page 461–worst training partner EVER!

This is a confession post -

I have been THE WORST training partner ever.  I have “blown off” “C” two times this week because I skipped out on running with her (and also skipped out on any kind of running for that matter).  I know – it’s a terrible thing!  I soooo look forward to running with “C” and THIS week was extremely important because we needed to talk about our upcoming races.  Ohhh, I suck and I know it and I feel badly about it, but my job has really gotten out of control in October and I know it’s a pathetic excuse, but it’s really true.  I just haven’t been able to get away from my desk to go run – honestly, I have really tried!  SIGH.  Hope “C” forgives me!!!

Next confession -

I am in SUCH a bad mood!!!!!  I’m sooo upset about something that happened at work today and honest to goodness it’s such a small thing that I absolutely should have let it roll right off my back, but nope – I over reacted and so totally caused the situation to get even worse and in the process pissed off 2 (maybe 3) people!  I apologized because I was wrong, but you know how the hard feelings remain (on both sides of a situation) – yeah, I’m still pissed and I can’t seem to get over it.  That’s not usually my style.  I’m usually a ‘get mad – discuss it – and get over it in a few minutes’ kinda gal.  Ever been pissed about something small that you know you shouldn’t be upset about but that just were? 

Finally -

This Sunday, “C” and I will be running the Columbus Half Marathon.  “L” is coming with us to cheer us on and I know we’ll have such a good time (minus the 13.1 miles that I feel completely unprepared for).  I’ll be at my Girls’ Night Out event all of tomorrow and will be leaving town early on Saturday morning so . . . this isn’t a very “cheerful” post to leave you with (please know I’m not usually in a funk – it’s a rarity for sure!), but know I’ll return next week with a race recap and photos of our FUN!  Just wanted to wish 2 awesome gals doing firsts this weeked all the luck in the world:  Zaneta (running her 1st FULL) and Kristin (running her 1st HALF) - and of course to everyone else who is racing this weekend.  Good luck girls and I hope you have a REALLY great time!!!!!!

I’ll be back next week for a few posts before I head to St. Louis for my 2nd back to back half marathon.  Have a fun and safe weekend everyone!

Chapter 2 page 460–This Friday Night

Attention all locals -
This Friday night (10/14) is your opportunity to celebrate womanhood with friends, fitness, and FUN!!!!  Join us for the 2nd annual Girls’ Night Out event at the 4H Park.  The evening features:  2 mile wellness walk, women’s expo (benefits of chocolate, making a green smoothie, make up tips & tricks, how to make sushi, ways to boost your HDL, how to tie a scarf, blood pressure screenings, how to form freezer meal groups, freezer meal recipes, and MUCH MUCH MORE!), motivational guest speakers, catered dinner, raffle prize baskets valued at $100 (including Vera Bradley, Spa treatments, Massages, Chiropractic adjustments, Pet pampering, Car washes, free meals, and MUCH MUCH MORE!), and a 90 minute Zumba party (don’t know how – no problem, rookies welcome!)!  Every participant will receive chocolates at the finish line presented by our tuxedo wearing mayor AND a goodie bag filled with fun things!  Bring your friends and enjoy a fun night out!  Click HERE to register online or to learn more.   You can register at the door (fun men will be there to take care of you)– the forecast is looking amazing – join us (there’s already about 150 ladies registered – it’s a PARTY!).  See you there!!!!!!

Chapter 2 page 460–what to wear?

UPDATE:  I'm keeping it simple and pretty boring.  I'm going to wear a purple shirt and nail polish THIS weekend in Columbus.  I'll be wearing the pink and orange NEXT weekend in St. Louis.  Thanks to all for sharing your thoughts!

I wish you all knew me in real life because the post title is completely NOT me.  I  wear the same type of pants (in black or navy) and same type of polo logo polo shirt (usually in light blue) nearly everyday at work.  What I should wear isn’t usually something I spend 5 minutes on . . . except for now –
Here’s my dilemma – I have 2 half marathons (Columbus Half & St. Louis RnR Half) coming up only 7 days apart (both races I have to travel to and I’m super busy at work during the 7 days in between).  We’re not racing the races – just going to have fun.  We have spectators at the St. Louis race so I need to stand out enough for them to “spot” us. 
First, Columbus (THIS weekend): Anyone have any color suggestions for this weekend’s Columbus half?  I have red, pink, yellow, blue – royal and peacock, purple, and lime green.
Next, St. Louis RnR Half (NEXT weekend): To Tutu or Not To Tutu that is the question –what do you think?  Should I spruce up my tutu and wear it in St. Louis or just wear something else (I will have some spectators at this race).  Should I try to talk “C” into wearing a tutu too?  If you vote thumbs down on the tutu – then I’m open to your color suggestions or easy/quick costume ideas (I really think being a BEE would be fun – black capris, yellow compression calf sleeves and a yellow shirt with black electrical tape stripes). 
I know  I’m being ridiculous, but I would really appreciate any suggestions you have!  I’m in a funk and can’t decide.  Thanks y’all!

Chapter 2 page 459 - gigantic spuds

"L" has a GREEN thumb - no doubt!  She has shared much of her harvest with me this summer/fall (watermelon, cantelope, honeydew, squash, zuccini, and lettuce).  Today, she brought in her steroid spuds - nothing but natural growing, but WOW . . . check it out for yourself (sorry it's blurry):

That's ONE potato in her left hand and ONE potato in her right hand.  They must weigh 5 pounds each.  She said there were dozens of these super gigantic spuds!

Chapter 2 page 458–new header

How to make a new header for your blog:

1.  Write 473 posts

2.  Blog for nearly 2 years

3.  Try and try again . . . over and over (insanity for real!) and getting NO WHERE

4.  Have a 10 minute blogging lesson from your big city bloggy friend “K” (Thanks girl – it’s cute huh!)

Chapter 2 page 457–Awesome weekend including TR 172 & 173!

I had a perfect  Saturday – it was just FUN!  I woke up way too early (afraid I would over sleep and be late for my big day), drove to the big city, dropped off my beagle at Petsmart to have a beautification day while I met up with my bestie big city bloggy friend “K”.  We went for an easy 3.6 mile run and just talked and laughed.  The pace was comfortable (“K” is crazy faster than I am so I’m sure she wasn’t' challenged, but she was generous and went my speed without pushing it – thanks girl!).  It was just an ideal run – the temp was perfect (70* maybe), the trees were beautiful – just picturesque!  After our run “K” introduced me to the most unexpected, but amazingly delightful bistro – it was so like you’d find in the DC Metro area (oh I miss the Mid-Atlantic . . . sometimes).  After we finished our delicious lunch, “K” gave me the 411 on the Live Writer (at least enough to get me started) – it felt like computer 101 (as in I should have known all of it, but sadly, shhh –don’t tell anyone,  I didn’t).  “K” was very generous with her knowledge sharing and didn’t even make fun of me once (I’m sure she was thinking “Really – you don’t know that?  I thought you were cool – hmmm, loser” but she never said it nor made me feel badly either.  I’m schooled now kids so watch out!  Afterward, I did some big city grocery shopping which yielded many fresh treasures (score!) then picked up my pup and headed to a fantastic Italian restaurant where I picked up dinner for my entire family.  I took it to my parents house to celebrate my dad’s birthday.  My husband fished while we were there and my pup played in the acres of country grass (even got a ride in the Gator).  I finally got home 12 hours after I had left in the morning – tiring!

Sunday – what an almost equally nice day!  It started off with another “too early” wake up (this time we can blame my pup’s small bladder).  I happened to be awake at the exact time the Chicago Marathon was suppose to start so I logged onto the runner’s world live feed (via the local NBC channel) and watched all 5 hours that were broadcasted (in my pj’s).  I watched the elites and learned A LOT about racing from their point of view – interesting and educational.  After the elites finished they just had the camera trained on the finish line where the tens of thousands of people finished – some exhausted others jubilant.  At the gun time of 5 hours, there was a man who crossed the finish line and immediately got on one knee and proposed to his girl friend who had finished the race with him –it appeared she said yes.  Shortly after the coverage ended, I decided I needed to go for a run – the weather has been spectacular and I hated to waste it.  I drove to the big city again in order to run the same route as yesterday (after all it was magical yesterday so why wouldn’t it be today too – short answer, it wasn’t nearly as fun! BOO!).  I thought I was going to do 6 miles, but apparently had a mileage calculation error and only went 4.41 miles but did it in a pretty speedy 60 minutes.  Afterward I went to another grocery store and picked up all kinds of delicious fresh items for dinner and healthful snacking during the week.  After I got back home, I made the most delicious dinner and enjoyed eating it outside – the weather here has been just incredible!!!!

p.s. I did learn how to post pictures, but can you believe I have NO photos from the weekend?  My bad – I’ll try harder next time.

That’s my weekend – soooo fun!  What was the highlight of your weekend?

Test drive

Hi there bloggy friends.  I’m trying something new . . . one of my best bloggy friends (who became a bestie in real life) has taken me under her wing (her ever shrinking wings) to show me some of her awesome blogging “tricks”.  First off – using Windows Live Writer.  So, with some help from my techie husband, I’ve downloaded it and this window popped up so I thought I would try it.  More lessons are coming my way tomorrow so stay tuned. 

well, I just put that photo there to see if I could and I can . . . but can’t figure out how to put a caption so . . . I better arrange multiple bloggy classes with my big city bestie, huh!

Do you use Window Live Writer? 

If so, what are some of the best tips you have to help a sista’ out?

Chapter 2 page 456 - TR 171 speed work

Today's.weather.was.beyond.beautiful!!!!!!!  It was sunny and probably 80-82* - stunning!!!!!!  It felt hot (since we're used to rain and 50*), but ultimately it was picture perfect.  The leaves along the river were beginning to turn and reflecting off of the river - ohhh so picturesque.  "C", "L" and I were suppose to run today, but I heard "L" has been sick for a few days . . . FEEL BETTER FRIEND!!!  So, "C" and I met up and decided to run a path we were fairly certain would be snake free (see HERE if you happened to miss our horrible encounter with SNAKES on Monday!!!!).  Even though we despise running on today's path - ultimately it was a GREAT choice because we saw ZERO snakes - thankfully!!!!

Our training plan called for 5 miles of speed work.  I was looking forward to the speed work (thought it might be a bit warm to do speed work, but other than that - was looking forward to the challenge and knowing that each session of speed work makes me just that much faster . . . I'm like that I'm getting faster.  Here's how the session went:
warm up - .4 mile walking warm up
.5 miles normal pace using a 2:30 run and 1:15 walk at about a 12:30 m/m
1 mile using a metronome to run at 180 strides/min (our speed work) at about a 11:00 m/m using a 1:15 run & 2:30 walk interval
.6 mile walk
.5 mile normal pace using 2:30 run and 1:15 walk
.5 mile speed work (same as above)
.6 mile walking cool down
TOTAL = 4.3 miles (not quite 5, but close enough for this "phase" of training)

Ta da - speed work session DONE!

How do you do your speed work?

Chapter 2 page 456 - bunches-o-randomness

Let me begin by saying I had the perfect little post topic in mind and poof - it fell out of my head . . . hopefully it will come back to me soon.  In the meantime, I have a few random topics to kick around:

1.  I tried the MOST amazing "fancy" coffee house drink today .  . . Peppermint (1 shot) hot chocolate (with skim milk).  I can totally see how you all enjoy going to the 'bucks (or similar establishment)!!!  I want one everyday!!!! I do not EVER go these swanky coffee shops primarily because I don't like coffee or tea or any hot beverages other than an occasional hot chocolate.  I now want one of these everyday!  Man - it was a full on experience!!!!  Also, how bad is this -they have a kind of coffee called Milky Way (or rather it's not the actual coffee that is Milky Way but that it has caramel squirty stuff in it and has chocolate syrup in the cup) - UMMMM couldn't that make one heck of a kind of hot chocolate?  OH MAN!!!!  How often do you go to these fancy coffee places and what do you order (for the record - all of you Pumpkin Latte addicts out there - the girl I was meeting with got one - totally thought of y'all!).

2.  We do not have an HD tv.  GASP, I know!  Our tv is as thick as it is wide - it's old school (but only 7 years old so that's like first grade right? ha!).  This will be the first of some future tv related posts - but to start with . . . here are my questions to you:  Do you own an HD tv as your primary tv? 

What kind of store did you get it from?  (i.e. electronic specialty store like a Best Buy, big box store like Wal Mart, discount warehouse like Costco or Sams, or somewhere else? - Anyone get it online?

3.  I have been dreaming about running and racing A LOT lately.  For the hour after my husband woke up and the time I had to get up I fell back asleep and became "stuck" (ever been so engrossed in a dream you just can't wake up) in a dream where I was dreaming that I couldn't find the finish line.  I ran down one city street and passed some race officials who were packing up stuff but never told me I was going the wrong way so I did a U-turn and went down another city street and felt soooo helpless to be able to find the finish line.  YIKES!  That was the one I remember most clearly, but there have been at least 3 other dreams.  Do you dream about running or racing?

4.  In the next few weeks I have quite a few 12+ hours of very hectic work days and I know that I'm going to be exhausted.  I'm looking for healthy, easy to make meals - ideally crock pot, but not required.  Do you have any easy go-to recipes you would be willing to share?

5.  I've been "in training" for one race or the other since February and am looking forward to mid December when I can finally be out of race prep mode (though, of course, I'm still kicking around a Feb and/or March half - not likely though - I'm struggling to find cheap airfare).   If you're not running to train for a half or full marathon - what does your "fun" running weekly schedule look like? (how far is your longest run? do you do speed work? how many days a week do your run?)

Chapter 2 page 455 - TR 170 3 friends and 7 miles

Tonight was our long run - see, if you don't already know, we just did our goal half marathon last weekend (a week ago) and now we are facing 2 back to back half marathons on 10/16 & 10/24 (we also have a half on 11/20).  We're just in a recovery and tapering phase at the moment - keeping fitness but not trying to do too much to overly fatigue us or lead to injury.  Nice and easy is our current theme. 

Tonight, "C" and I were joined by "L" - always a good time, though, I'm not sure if she would say it was very fun.  She's not run with us in quite awhile and she was hurting by the end.  We did 7.32 miles and used a 1:15 run & 2:30 walk interval.  It wasn't fast or fancy, but it was some miles and more importantly - it was a blast.  We each laughed sooo hard that I'm sure we got a good ab workout in at the same time!!!!  We were bent over laughing while trying to run - that's good form right? ha!  We're all 3 heading to Columbus OH in 2 weeks and to St. Louis in 3 weeks - watch out! 

I had mapped out 2 possible options, but after getting one of them voted down because it ran on a boring road and the other getting voted down because of it being on a boring path - we opted for some 6.2 miles plus then figuring out some way to get a couple of extra miles.  We started off ONLY to be greeted by dozens of snakes along my FAV path!  EEK!!!  Dozens of snakes!!!  After the 1.13 miles of that path, we opted to change our route AGAIN staying on the road  . . . where guess what - there were dozens of snakes!!!  EEK!!!!  It was all just a little bit more than any of us could handle.  We had this problem the last 2 years and it just can't get over fast enough (my husband says because this week's weather is warming up to near 80 that they'll be around at least a few more weeks - SAY WHAT!!! -For the record, he suggested we just step on them to teach them a lesson . . . .UM, NO! . . but thanks honey for the suggestion). 

Chapter 2 page 454 - Half Mary Class Mixer

After 15 weeks of class and completing our goal race, we had a final celebration together . . . as one large class (we were actually 2 separate classes - a north class and my class which was a south class).  It was a BLAST!!!!  Hearing how the race went for each participant was humbling.  Each of us equipped with the same tools, on the same route, but each having a very unique experience.  What amazes me MOST is that despite there being more than 3,300 half marathon participants spread over 13.1 miles, STILL managed to catch up with one another and run together for parts of the race.  Isn't that mind blowing?  Sue (from the north class) came running up beside me at about mile 9 and stayed with me until just after mile 11.  Jenn (from the south class) ran with me the last .6 miles.  "C" ran with Diane (from the south class) for more than half of the race.  This class built more than just half marathoners - it created friendships!  During our class celebration (held at Olive Garden - YUM!) we all talked about races we would like to do in the future . .. guess what was discussed?  Las Vegas RnR on the Strip at Night!  How FUN would we have doing that?!?!  More likely though, the W.O.O.F.  relay!!!  Woot - that's a 16 mile trail run that "C" and I are doing with Kimberly from Healthy Strides on 11/5 and hopefully (fingers crossed) the 3 north class girls will be doing the race as a relay too - FUN!!!!!!  Stay tuned  . . . .
Here's a "class photo" - what a super fun group of students and what a privilege to get to learn from such a great teacher!!!!

Back row L to R:  my training partner "C" (south class ), Diane (south class), Stacey (north class - 10K), Sue (north class), Patty (north class); Front row L to R:  Jenn (north class), Eric (our awesome teacher), John (south class), moi (south class)

What kind of photo would it be without a little "thumbs up" action?  HEE HEE!

Chapter 2 page 454 - half marathon class weeks #12-15

Here's a recap of the final 4 weeks of my 15 week half marathon class.  All in all I am SO glad I took the class and totally would recommend it to EVERYONE!

Week 12 = running day so no class

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Week 13 was all about my FAVORITE words in running . . . tapering!   There are 3 aspects to training that can be tweaked in order to create a taper:  mileage (few miles per week), intensity (easier pace), or frequency (fewer runs per week).  For most runners, it's mileage that is reduced during taper while intensity and frequency is maintained.  I found this whole topic interesting.  First, I hadn't thought about there being 3 components that could be tweaked.  Second, I hadn't known only to adjust ONE of the components during taper - honestly had believed runs were suppose to be easier and shorter during taper (guess I had been wrong).  We also learned the following tapering schedule:

5K-10K = taper for 7-10 days

half marathon = taper for 10-14 days

full marathon = taper for 14-21 days

Week 14 - was a personalized look at our individual goals - not too much to share about this week either, sorry.

Week 15 (our final week of class) focused on race recovery.  This class was a bit more technical than I expected it to be.  For short term recovery, we learned to walk for 5-10 minutes and consume a recovery drink/food with an ideal carb to protein ratio of 4:1 or 6:1 (i.e. chocolate milk, Powerbar Recovery, Gu Recovery).  Ideally the onboarding of the replenshing nutrients should take place 30-60 minutes after completing the race.  During this time it's important to replenish hydration as well - at a rate that can be absorbed of 6-8 ounces every 15 minutes.

The phase 2 recovery takes place 10-14 days following the race.  Active recovery is the best bet for getting the soreness out of muscles - that said 3-4 days of rest are important following a race.  I also didn't know this, but to return to running following a race, you should reverse the training schedule - hmm, who knew?  I guess I already do that a bit less formerly - hmmm, intersting.


Well, there you have it - while not a comprehensive look at my half marathon classes, these posts have featured the things that I found interesting or learned. 

If you missed any of the class recaps, here you go:

Week 1 HERE

No week 2 recap (it was about clothing and shoes)

Week 3 HERE

Week 4-7 HERE

Week 8 HERE

Week 9-10 HERE

Week 11 HERE

Chapter 2 page 453 - Half marathon class week # 11

Week 11:  Mental race preparation

Running a half causes some physical discomfort but it's a fair trade for the sense of accomplishment.

Tips for a successful race experience (not sure any of these were NEW to me, but I'll share them anyway):

-Visualize yourself completing the race, crossing the finish line, getting your medal

-Fill your mind with positive thoughts leading up to and during the race.  The more positive you are during the race, the less likely you are to be distracted and think negatively.  Choose something you can focus on when you become fatigued - might be your family, yourself, the finisher's medal, your friends, anything that gets you to the finish line.

-Study the course map and make sure you know where the aid stations and restrooms are located.  Look for areas that may be congested or challenging.

-Follow your race day schedule as much as possible.  Don't stress if something leading up to the race doesn't go as planned - you can still have a successful race.

-Prepare yourself for a variety of environmental conditions

-Find a quiet place prior to the start where you can relax and perform a mental and physical check.

-Run YOUR pace - don't get caught up in the excitement and atmosphere of the race.  Stick to YOUR plan - it is what you are most prepared for.

-Focus on your form (arms, head, shoulders, breathing, and legs) . . . especially if you get tired during the race.  Correcting one or two aspects of your form may be the trick to getting you back into a rhythm. 

-Most importantly HAVE FUN!  A race is not your job and your life doesn't depend on the outcome.  This is something YOU decided to do.  Put forth an effort that will make you proud. N o one will take that experience away from you!

Chapter 2 page 452 - half marathon class weeks #9-10

Week 9 of class was primarily designed to teach us how to drink water (from a cup at an aid station) - well, none of in our class were new to running so . . . we just did some general chatting instead.  Nothing learned this week - but I saw this picture on a blog and it cracked me up so . . . hope you smile too!

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 Week #10 - Goal Setting (this was the week our class met with the north class . . . and I made some awesome new friends).  Our teacher explained that all of training runs had a certain pace - think about placing each of those different paces into a different "bucket".  Whatever "bucket" had the most runs in it is the pace in which a goal should be based on.  Does that make sense?  Let's say that you did 8 of your runs might be 10 minute miles, but you may have run 20 runs at 11 minute miles, and there might be 3 runs where you did 9 minute miles.  When attempting to set a race goal - it's best to look at which pace you've done the majority of your runs and go from there.  So in the above example, most runs were done at 11 m//m so you'll base your half marathon goal on an 11 m/m (use McMillan calculator to fine tune your goals). 

Our teacher strongly encouraged us to set 2 goals - a 'reasonable time' goal and a 'perfect time' goal.  These 2 goals are usually about 5-10 minutes different.  He did spend some time pleading with us that if we don't make our goal time that we MUST focus on finding something good from various aspects of the race (start, middle, pace, finish, etc).  As you may remember for my recent half, my 'reasonable time' goal was 2:59 and my 'perfect goal time' was 2:56 (based on McMillan calculator) . . . ended up with a 2:53:50 - woot!

Chapter 2 page 451 - half marathon class week #8

Let me apologize that I didn't provide more frequent updates about what I was learning during my half marathon class.  We ran into SEVERAL weeks where I learned NOTHING (ex: one week we learned how to drink water from a cup, one week we didn't actually meet we just ran, etc).  But I thought over the next week or so, I would finish up posts featuring "what I learned during my half marathon class." I know some of you cared to know what I learned.

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Week #8: Energy Products

-Your body can only store enough "energy" for about 60 minutes of exercise

-Fueling with chews (chomps, blasts, bloks, etc) should happen 1 chew every 10 minutes to 1 serving every 45 minutes

-Bars (powerbar, clif bar, snickers marathon bar) are best used as a recovery snack

-Gels (gu) can actually be dissolved in water (totally didn't know you could do this): take 1 gu packet and mix it with 6 ounces of water and shake vigorously.  The benefit of doing this is that you don't have to carry both gu and water or worry about having water to drink following fueling - it's all in one!  Drink/take it as you would normally fuel.  ANYONE ELSE HEARD OF DOING THIS????  

-Protein can be difficult to digest during exercise

-Fiber is contained in some energy products and can lead to digestive issues during or following exercise