Chapter 2 page 435 - support needed

Since "C" and I began running half marathons together, we have always sat down at a table with the course map and pen in hand and discussed exactly how we plan on tackling the race.  We cover every aspect of the race:  hydrating, fueling, pacing, intervals (you know we run/walk), mental breaks, physical breaks, staging spectators, etc.  We cover it all.  We usually spend about an hour studying the course map and working on a strategy and refining it until complete confidence in "the plan" is reached.  Last night, we focused on how "C" will tackle the upcoming Fort 4 Fitness Half Marathon which is just 10 days away.  See "C" has done all the training and way more than I (she hiked all over freakin' Colorado earlier this summer AND walked all over NYC last month so), and I know that she will be able to get her goal of a 2:45, but she is suffering from a lack of confidence.  We created a good plan that I think she feels is doable, but I can't help but worry for her - she supports me in helping me to push myself to improve as a runner and to help me get PRs and I want to help her however I can. 

Would you all do me a favor (Pretty please)?  Please leave a comment showing her your support (you all are THE MOST supportive peepes I've ever "met"!)?  She's worried that she doesn't have enough training (we've been training every week since February - we've run like almost 600 miles).  She's worried that she won't follow the plan we created and end up going too quickly and dying at the end (that's what happened to her last year in this race, but I tell her she's smarter now since we've done 3 halfs since that one).  I know she has the ability and training to achieve her goals.  Thanks for helping me to convince her that she can do it!!!!!!

Chapter 2 page 434 - TR 163 5.6 miles of wilderness

After 17 weeks of training for our half (Actually we've been training since February nonstop since we had a May half and just kept training straight into this upcoming half), we have finally arrived - T.A.P.E.R.  Ahhhhh, it's so nice to "just" have a 6 mile long run.  Wow - it feels like it has been sooooo long since we were running 6 mile long runs.

Today's weather was hot and sunny and we've done variations of our normal route a million times and although we aren't bored, we certainly are open to changing things up whenever possible.  This is our 163rd training run after all.  So . . . we headed for a nature trail and knocked out 5.6 miles in 1:33:15.  We've trained on this trail a LOT and love the shade and challenge and scenic views it provides.  When the summer offered heat indexes of 100+ we were on this trail daily.  We began with a 10 minute walk and then did 2.5 miles of 4:2 - a bit challenging for us especially on the trail and especially in such hot and humid conditions.  At about the halfway point we walked for about 1 -1.5 miles and then finished the rest doing 2:2.  This one was not fast, just a nice challenge from the trail and initial 4:2 interval.

Next on the agenda . . . 3 laps tomorrow testing out 3 different intervals to help "C" figure out which she wants to use to get her 2:45 PR at next week's Fort 4 Fitness. I know that whatever interval she chooses, she's going to crush her goal do so well!!!

Chapter 2 page 433 - great idea for moms

I follow The Idea Room blog - it's always packed with fantastic ideas (especially for moms and grandmas).  This one is GENIUS - go ahead and check it out HERE.  Have a great day!!!!

Chapte 2 page 432 - today, a review

First, let me begin by saying 9/11 - I remember!  I carry the memory of the day in my heart and soul everyday.  I was teaching a class of 6th graders at the time 10 years ago (now, those kids would be 4th year college students).  I was an Army Reservist called to active duty 10 years ago.  I honor those who perished, the families who endured, and the armed forces and first responders who respond to the call!  With such a tremendous price tag for freedom, I strive daily to live by the 7 army values.

Not a photo from today.  Source.

Second, I helped with a fantastic community event called "Pedal N' Picnic".  This first annual event was a HUGE success and so truly fun!!!!  It began with a family bike ride (hence, the Pedal part of the event title) which featured 2 routes.  The longer route for families with older children was 6.5 miles while the shorter route was 2.5 miles.  Intersections and water stations were staffed by members from our local national guard unit.  There were large 8' wooden ribbons painted yellow posted along the route and every participant received a yellow silicone bracelet that said "9/11 We Remember".  After the ride, everyone returned to the park for a huge community picnic (hence the "picnic" part of the event title) which was free and open to the everyone.  There was tons of entertainment including a demonstration by a local square dancing club (man, they were amazing - no one tripped over their own feet - heck I can do that just walking to my car), a petting zoo and animal expert presentation, and a rock climbing wall staffed by the National Guard.  Hot dogs, chips, and cookies were served up by the hundreds and everyone took time on this day to be part of our "community".  Although the entire event was free (even the bike ride), participants were encouraged to bring donations to be sent to our town's deployed National Guard troops - people responded so generously!  Our collection box was stuffed full.  The children colored pictures while the older folks wrote notes which will be included in the care package to be sent oversees.  It was truly heartwarming to be part of this event  . . . especially on this day!

source

Third, with all the craziness of the week (and poor prioritizing), I was left with 3 miles on my training schedule for the week.  I didn't get to it before the Pedal N' Picnic event today and had failed to plan ahead to get the run done after the event. So . . . I failed - I failed to get my last 3 mile run in this week.  I normally wouldn't care, but I also cut my long run short (did 10 miles instead of 13) making my week 6 miles short.  I usually don't get too worked up, but I was feeling guilty and thought I should confess to all of you.  Tomorrow starts the taper into my GOAL RACE (Fort 4 Fitness Half Marathon on 9/24).  Yay for taper, but I can't help but to feel I don't deserve it since I was a HUGE slacker this week. 

 Anyone need to confess anything to clear away some guilt?  Now is your chance -

Chapter 2 page 431 - TR 162 Race recap & photos

This morning was a little chaotic, but it all worked out well.  I had a 5K to run, but in addition, I had to coordinate a health fair (lucky for me, they were both in the same small town about 15 minutes from my house).
Here's how I planned out my morning in order to make everything work:

6:30 leave my house - boo to very dense fog . . . mostly burned off once the sun came up

6:45 put out yard signs promoting the health fair

7:30 5K pick up packet

7:45 return to health fair and orientate the staff and get event started

8:10 return to 5K to warm up

8:30 race start

9:15 (hopefully sooner) finish the race and stretch

9:30 return to the health fair to wrap up event

10:00 remove signs and pack up health fair 

Although my health fair event was a tankapaloosa, the 5K was one of the BEST 5Ks I've ever run!!!!  I should have known it would be fantastic with 2 avid runners in charge - but even with that, this race blew away all of my preconceived expectations.

Here are just some examples of the great things about the race:

-Firetruck horn blast for the start (that's pretty dramatic and certainly different)

-AWESOME route (~1.25 miles on a paved walking trail, ~1.75 miles out and back on a paved country road)

-2 water stations that were accessible from both the out and back so that was a total of 4 opportunities for water (I've done 5K's without any water or just 1 station - how awesome was it to have 4 stations  . . . especially since it was 100% humidity)

-THE MOST ORGANIZED RACE CHECK IN (they had pre-registered packets put together in gallon size zippie bags with our names written on it) - hand over the baggie and we're on our way.  Easy Peasy!

-Course was super well marked and fully staffed with volunteers to ensure we didn't get lost.

Here's what I hoped to accomplish during the race: 
-dress in red/white/blue in support our country during this 9/11 anniversary weekend CHECK

Would you expect anything less than red nails to match my red shirt?

-use 2:2 interval . . . no need to overly tax my legs at this stage of the game CHECK

-easy does it mile 1 (thankfully this was the plan because my legs were NOT happy about being asked to perform) CHECK

-mile 2 pick up the pace a little and begin listening to my jamz CHECK

-mile 3 turn off my jamz and use my metronome for the running intervals for speed work (wow - that left me huffing and puffing . . . near maximal effort). CHECK

I was able to execute the plan perfectly!  I felt great about my performance - especially after the first mile when my legs decided to join me for the run :) I finished in an unofficial time of 38:49 which happens to be 12:29 m/m which happens to be the exact pace I need to have in order to get a 2:56 in my half which is only 2 weeks away (please know that my half mary goal is 2:59, but the McMillian calculator says I can get a 2:56 so that's my new dream goal).  Really glad that I decided to do this race!!!!

Chapter 2 page 430 - TR 161 10.55 solo miles

For anyone who has read this blog for even 5 minutes knows that I.DON'T.RUN.ALONE!!!!!  I'm 100% a social runner (Gourmet Runner referred to me as a dog runner . . . versus a cat runner - YES I AM!).  I occasionally have to do a 3 or 4 miler by myself, and although I much prefer my running partners to do it with me, I can pull up my big girl pants and get it done ALONE (sigh!).  Long runs, though - they are a completely different story.  I need help - I need people - I need distraction - I need my running partners!  This week's running schedule has gotten all screwed up with having a holiday on Monday and 2 straight days of pouring rain and work and other commitments . . . end result, "C" and I still had to do our long runs . . . . alone!  Spoiler alert - there was NO rolling around in the grass for me!!!  You may remember THIS post from last spring when I had to do a 10 miler alone . . . .it was a horrible experience resulting in me nearly crawling the last 1.5 miles (it was 10.36 miles in 2:39:20 = 15:22 m/m).  NOT this time baby (10.55 miles in 2:26 = 13:47 m/m)  !!!  Revenge - take that 10 mile route!!!

While stretching after the run - I just had to capture the "I actually did that and lived!" look :)

 Here's the details (for those of you who care):

Miles 0-1.13 = this is one of my favorite paths to run on (it's sooo beautiful with the leaves just barely beginning to turn colors and will only continue to get more and more beautiful in the upcoming weeks).  I started off with a 10 minute walking warm up.

Miles 1.13-5.5 = I fueled at mile 4.  I tried to focus on form and running by effort rather than time (which I couldn't really do because I didn't have "C" with me so . . . no Garmin).  Funny thing happened along the way . . . I passed these 2 elderly folks who a year ago pretty much told me I was FAT and that's why I was sweating so much more than they were (UM, yes AND that I had already run 6 miles by the time "C" and I saw them).  THIS TIME - THEY SAID I WAS FAST!!!  Yes, Yes I am (getting there).  Starting around mile 4 - I had to mentally break down the run . . . . it was freaking me out to think that I alone had 6 more miles so I forced myself to break it WAY down . . . I'm going to that curve, then that bench then the porta john and then the mail box and so on . . . one landmark at a time that wasn't really very far away (usually about 100 yards or so).  I kept that up for the rest of the run. 

Miles 5.5-7.5 = I fueled at mile 7.  At about mile 6 I passed one of my running friends who I also know from work.  We had a quick 2 minute chat and I was off again.  I'm not going to say this part felt hard - but it did feel as if it took a bit more mental concentration than I had needed until then.  I continued on - never missing an interval.  Just me, my jamz, and my desire to prove I could do it . . . .alone!

Miles 7.5 - 8.5 =  felt really hard - not so much physically but definitely mentally.  I was on a busy highway and began to think about how far I still had to go (I have to avoid doing that - nothing positive comes from that).  I was still pretty strong and one amazing thing that happened was that 2 police offers passed me.  In the past I would have desperately wanted to flag them down and BEG them for a ride - but I just waved and smiled and didn't even think about wanting a ride (which, by the way, I've never actually gotten).

Miles 8.5-9.5 = I wanted to be done.  I had mentally been working on a plan for these final 2 miles.  I had a strong desire to push the pace during the runs as a way to test myself and to keep the intensity high for this workout even though it wasn't killing me).  Miles 8.5-9.0 were pretty much like the other miles.  Easy, steady, and strong.  At about mile 9 - a man stopped me and he was very nice.  He was awed by my distance.  He said that I had run past his house about an hour ago and he couldn't believe I was still out there.  He is the owner of the amateur boxing gym in town (so he told me) and was bummed to learn I was 36 years old (apparently the upper age max for amateur boxing is 35 . . . was he trying to say I'd make a good boxer? Hmm, I can kick some butt I guess).  Anyway that was a nice 2 minute chat that left me feeling really good about myself.  Miles 9.0-9.5 I definitely picked up the running interval's pace.  The last interval before the 9.5 mark was a full out sprint - I truly concentrated on turning over my feet quickly and having as short of a contact with the ground as possible.

Miles 9.5-10.55 = After that final sprint, I was left winded and spent to say the least.  I'm glad that I did it, but it was a maximal effort for sure!  I walked sooo slowly for about 5 minutes (maybe a few more - can't remember) trying to catch my breath.  I decided that I could just walk the rest as a cool down, but . . . I quickly got bored so I decided to jog .5 miles and then walk the last .25 miles as a cool down.

All in all - it was by far the BEST solo long run I've ever done.  It never felt impossible- though the last mile began to hurt quite a bit and felt as if it were never going to end, but I kept going one foot in front of the other.  Tomorrow - I'm doing a morning 5K race that I hope to use as speed work (bummer the timing of these 2 runs is back to back . . . it's the best I could do this week).

Do you ever have to alter your training schedule and have to do a run following your long run?

Yep - more often than I would prefer, but . . . at least I'm getting the runs in, right?

Any suggestions for overcoming the muscle fatigue that I'm sure will occur?

I just can't imagine an ice bath - I know a couple of you live to run so you can have one - you're juch storng women!!!!  I'm a big fan of The Stick and an ointment called Tei Fu

Chapter 2 page 429 - Food Photo Friday

What's Wells L been eating lately????

Good question, see for yourself!!!!

Hummus Pita Bites 

As originally inspired by Kimberly at Healthystrides HERE

I then remade the enlarged the concept for a 4th of July Family Reunion - HERE

and recently got all the ingredients to make Labor Day Weekend snacks!

**I apologize for the poor quality photos - I'll try to do better - I promise** 

Lay out your ingredients:  whole wheat pita bread (quartered), cucumbers (thinly sliced), Kalamata Olives (pitted and sliced), Red Pepper Hummus, and Fat Free Feta Cheese (crumbled - and yes, that's a HUGE container of Feta . . .Sam's Club special).  You can also use:  any color of bell pepper (thinly sliced), black olives (sliced), red onion (very thinly sliced), or anything else you think would be delicious. 

Whole wheat pita pockets (quartered) - although I didn't do it this time, these little gems can be made even more fabulous by giving them a few minutes on the grill.  It also makes them look neater with grill marks -but in a hurry, just cut and serve tastes delicious. 

Spread the hummus (any flavor that you like - HealthyStrides hipped me to Kroger's Premium selections and I've never looked back!) on the quartered Pita pocket bread. 

Top as you wish - I started with the Feta because the hummus acts like glue to keep the cheese "stuck" - but I'm going out on a limb to say there is no right or wrong way to load 'em up!

Continue topping as you wish - here are some thin slices of cucumbers - these add an awesome crunch and some moisture to the overall tapas. 

What's a few greek olive halves among friends?

Use your artistic flare to create as many of these healthy gems as you wish.  Above is 4 pieces which equals 1 full pita pocket.  These are great for party appetizers, snacks, lunch, or for those of you who celebrate Meatless Monday (or any day for that matter).

 Do you eat hummus?

 Yes, I love it.  

Do you buy it or make it? 

 I always buy it - but my mom makes hers homemade.  It's very good and she says it's easy . . . do you want the recipe? 

What's your favorite way to eat hummus? 

I think the above tapas are my preferred use of hummus.  10 years ago, I used to take a whole wheat pita and spread hummus on the inside, load it with broccoli slaw, drizzle a little fat free Italian dressing in it, and then give it a tiny sprinkle of fat free shredded cheddar - wrap in foil - makes a GREAT school lunch (I was a teacher back then and needed quick to prep and even quicker to eat).  It was awesome!  I also love it as a veggie dip!

Chapter 2 page 428 - To quote Brittany - Opps I did it again!

Yes, that's right -"C" and I signed up for another half.  I actually thought to myself, "Why not?  I'm already trained well enough to do 4 halfs in 4 months in 4 states - why not make it 5 halfs in 5 states in 4 months?" So . . . "C" and I are doing the Columbus half marathon exactly ONE WEEK before our St. Louis RnR half - hmmm, not ideal, but neither one of those races are we doing to get a PR (Nope, that's reserved for our Sept half called Fort 4 Fitness).  These 2 races are about having fun and getting bling.  In the case of Columbus, it's also a chance for "C" to scope out the course and see if this might be ideal for her first marathon.  Speaking of first marathons - Zaneta at Runner's Luck is doing the Columbus Marathon as her first full - we wish her all the luck!!!  Run Fast Z - Run  Strong Z - Run Powerfully Z!  We know you can do it!!! 

So with all of these half marathons - a gal has to have a medal hanger, right?  I mean a zip lock baggie in your closet only works so long so . . . what's a gal to give her "bestest" training partner who actually keeps her medals in a baggie in her closet?  That's right - Happy Birthday "C" - I got you a medal hanger.  I'm hoping she'll hang it by her 'mill and be inspired as she sets off next year to train for her first full!!!!  Her middle daughter helped select the custom saying "Burn to Earn."

She explained that you have to feel the burn now in order to earn the medal later.  Yeah -that's the perfect saying for "C"!  Thanks "A" for your help in getting just the right gift!!!!  And "C" - Happy Birthday Girl!!!  I'm soooo lucky to have you in my life and so thrilled you are willing to go on this crazy (seriously - it's crazy - who does 6 halfs in a year and asks you to do a relay for an ultra in December - umm, yeah, I do!) journey with me.

Chapter 2 page 427 - TR 161 How did that happen??

When I was in the army, the officers used to yell at me to BLUF (Bottom line up front) it!  So in honor of my soldier buddies - here's today's recap . . . BLUF style:
miles = 4
pace= 12:55
weather = stunning, perfecto, moi bonito!!!!
posse = "C" and I with "L" meeting us for post-run stretching

The details -
HOLY COW that's unbelievably fast!!!!!!
And guess what?  It didn't feel hard!!!!!!  At all!!!!!!  It felt pretty normal. Why oh why is this eliciting such a reaction from me?  Until just a few months ago (seriously, like until July) - I ran 14:00 m/m every single mile - it was my one and only speed.  I now am a WHOLE MINUTE per mile faster.  WOW!!!!!!  How did that happen?  I guess those torturous runs in the 100* this summer + coming to terms with 4 days a week + some moderate speed work + the support from all you bloggies + my half mary class + my awesome training partners = HUGE IMPROVEMENT!!!!

Let me tell you - if I can continue to get faster I'm more likely to do it more.  Why?  All summer - a 4 mile run would have been at least 75-90 minutes (12 miles used to take 4 hours - that's a huge chunk out of your week when you do a long run, 2 medium runs and a short run) by the time we warm up and cool down and stretch.  Today - our run was OVER in 51:40 AND IT DIDN'T FEEL LIKE I WAS GOING TO DIE.  A few minutes of stretching and we were easily done in an hour (though . .  . there was chatting involved - but it's all good - and fun and well deserved!).  An hour - that's what 3 miles used to take us.  BOOM BOOM POW!!!!!  Wells L is in the running game and getting faster!!!!!

What was the moment when you felt like things were really finally coming together for your running?

Chapter 2 page 426 - I got an award *blush*

I love blogging for so many reasons, but it is without a doubt - my bloggy friends that make it fun!!!  It definitely helps to know I'm not on this crazy journey of running and life alone!!!  I have been reading Sammy's blog Happy Family Healthy Family for quite awhile- I love her spirit !  She's from Australia and has created a list of 101 things she wants to accomplish in 1001 days - talk about finding life's passion and purpose.  Her journey is incredible and I am inspired by her constant ability to find the good and positive in all situations - even recently when she was told by her medical team she could no longer run due to an injury!  Rather than giving up -she became even more determined to eat healthfully and work on the other aspects of her wellness.  Her enthusiasm for her family and her inner light enriches us all!  

Thanks Sammy for awarding this to me!!!!  ((hugs girl))

The idea behind the award, is to recognize and share blogs with less than 200 followers.

Here is how it works:

• Link back to the blogger who nominated you
• Choose 5 blogs and leave them a comment
• Post the award on your blog
• Enjoy and share the love :)

 Reading blogs and following the journeys of others has brought me more inspiration, motivation, insight, and education than I could have ever dreamed - I love reading so many blogs that's it's really hard to limit it to just 5.  Here's 5 fabulous blogs - check them out - you'll love them too!

Healthy Strides - I love her - she's a weight loss success, an amazing runner, and now, a new mom.  She's got a great sense of humor and a kind heart!  I have had the opportunity to shop with her, run with her, and eat with her!  She's as nice and funny in real life as she appears to be on her blog!

Running to a Higher Calling - Oh my goodness - this gal's joy radiates through cyberspace.  She's such a joy and a breath of fresh air.  Her heart is filled with the gift of service and gratitude.  She's a runner, a new homeowner, and soon to married.  She leaves the most motivating comments and is always willing to offer advice when asked.  She just completed the Ragnar Relay and looked good doing it! She's a-ma-zing!

Bigger Girls Can Run Too - hilarious and motivational are just the first 2 words that come to mind when describing Kristin and her blog!  I started following her blog earlier this year and can't get enough of her story telling  - she's a woman with a big heart who wants the best for her health and life.  She's a dancer in her free time and she is currently training for her first half (next month).

Runner's Luck - (technically she has 203 followers, but she just went over 200 only a couple of days ago - congrats Zaneta)  After reading a few of Zaneta's posts - you'll fall in love with her charm.  She's adorable.  She's a Christian who stands up for what's right.  She was married this summer and is training for her first marathon which is next month.  She's studying to become a sign language interpreter and has begun a new hobby which she has shown a tremendous knack at it - cake decorating!  Her posts look soo delicious ;) 

Runner Maybe - Jen's blog is awesome - she's a huge inspiration.  This girl GETS.IT.DONE!!!  I love her passion and dedication and wish I had just one ounce of her motivation to engage in all the cross training and running that she does.  When I read her posts, I just feel as if I was with her during her training (except that I was still sleeping in bed while she was out kicking butt).  She's currently doing a 30 day photo challenge and it's just soooooo cool.  

I really have to mention one more because she, more than most, has really impacted my running life the most!  Unfortunately, she moved this summer and began the next stage of her medical education and sadly she hasn't posted since - I miss her hilarious and educational posts.  Maybe we can all start a movement to encourage her to return to blogging.  You can check out her blog HERE. 

Chapter 2 page 425 - Race Recap photo edition

If you missed the recap detailing my 10 Mile PR Smack Down - click HERE to read it.

As promised, here are a few photos from the race 

Painted nails . . . of course!  I didn't have any yellow polish so I thought I would put on all my bright colors - kind of fun.  The kids ("L's" grand kiddos and Jenn's daughter) seemed to really like it.  You can also see just above my watch that I wrote a quote and you can barely see that on my forearm I had written the 2:15 pacing (yeah, we crushed that by more than 2 minutes!)

We look ready to go don't we!

Home stretch baby!

Ahhh, the blue timing mats . . .there's no place like home the blue timing mats!

This is "K" - she was in the Spring Into Training group and SHE.WON.HER.AGE.GROUP!!!!!  How amazing!  Poor thing- her family had just left prior to her getting her award!!!!  WAY TO GO "K"!!!!

You know "C" and I, but the awesome chica on the right is Jenn from our Half Marathon Class - she writes Running4MyLife and will be joining us for RnR St. Louis in October!!!  You should check out her blog - she's A-MAZ-ING!!!  She has lost over 100 pounds and only started running in January - yeah, she's a gazelle and did the 10 Miler more than 45 minutes faster than "C" and I!

This cracks me up - we were screwing around during the "serious" photo taking - ha!

Okay so this is what the photo should look like had we been not been screwing around.

Not sure why "C" was busy eating a banana and not posing with the group in this one, but . . . you probably recognize our other training partner "L" and her 3 grand kiddos and her husband who were at mile 8 and the finish line to cheer for us!!!  So cute!!!  "L's" granddaughter gave me a "flower" (dandelion) at mile 8 and I put it in my bondiband (which said "No One Ever Drowned In Sweat!" - such a good message for a hot and humid race day!)  and carried it to the finish with me :)  All 3 grand kiddos gave me a hug and high 5 at mile 8 - good thing they are too young to know how disgusting all that sweat on my shirt was :) ha!

Post race photo with "M" - my running mentor who was also the race director.  Exceptionally well done race.  Great job to "M" and all the volunteers - a fantastic event!!!!!

Chapter 2 page 424 - TR 160 Race Recap

Today was the Parlor City Trot 10K, 10 Mile, and Half Marathon.  It's the longest running 10K in the midwest or Indiana or NE IN - I'm sorry, I forget which - but it's an impressive stat nonetheless!  "C" and I did the 10 Miler as a prep for our upcoming half - there were several other folks also doing this race (T & April, and Jenn from our half marathon class, and K from Spring Into Training).  A few other friends were in the race and did the 10K in prep for their big 10K race coming up. 

I'm going to apologize now for the lack of photos - they will be coming shortly.

Here's the mile by mile breakdown (I know you are all holding your breath in anticipation):
Start of the race - HOT & HUMID (started at mid 70's and quickly got to be mid 80's) . . . WOW it was crazy hot.  Prior to the race I assisted the director by putting out a few course signs - I worked up a sweat just shoving them in the ground.  I felt considerably rushed in the 15 minutes leading up to the start - I was tasked with carrying and filling 2 water jugs; I went with "C" to get her ipod and then I got mine, then we got in line for the potty (big line) and ran into a few peeps, then we headed to the start - snapped a couple of quick photos and we were off.

Miles 1-3 felt pretty easy.  We were using a 2:30 & 1:30 interval which felt fine - especially at the beginning (later in the race I questioned if had malfunctioned as the 2:30 felt like eternity!!!).  We ate a serving of chomps prior to the start and swallowed a little water.  We also drank at the 2 mile water station and 3 mile water station.  We leap frogged with several people which made it fun:  power walker man, sweaty tank guy who saved us at the end, and headphone lady are the few I can remember.  At  mile 3 we saw "T's" little girl who is just the most adorable girl in the world, and her sister and her mom - we got some added cheers and a high five.  Perfect timing - thanks!


Miles 3-5 still felt pretty good.  We had been and remained 2:30ish ahead of our goal pacing time which was a nice cushion, but also worried me a bit that perhaps we had gone out a bit too quickly.  We hydrated at mile 4 and 5.   We ate chomps at mile 4.  At about mile 3.5 we were passed by Jenn (who writes Running For My Life) and she said she didn't have any fuel so . . . I circled around and ran about 25 yards to deliver her some of our extra - it wasn't her preference in type or flavor but any port in a storm I guess!  I was happy to share - I know I would have been thankful if someone shared with me. 


Miles 5-7 felt a bit more challenging - we had been battling the heat and sun on the first 5 miles and I think that really taxed us quite a bit.  We hydrated again at mile 6 and mile 7. We fueled just before mile 7 and dang - they had gel on the course at mile 7. . . oops, we had just fueled - oh well, we grabbed water and headed for the final 3 miles. 


Miles 7-8 I think I drank too much water at the mile 7 water station - on top of my chomps it led to some minor tummy troubles that thankfully I was able to run through it (with a few extra seconds of walking a couple of times).  At mile 8, "L",  her husband, and 3 grandchildren (cutest kids EVER!) were there to cheer us on.  Good thing because the last mile seemed to really be challenging!  It was a route we have at least 90 times so although it was familiar - with the sun, heat, and humidity - it certainly didn't feel easy.  A few feet away from "L" and her crew was "T's" crew - another round of cheering and high 5's really perked us up.  We hydrated at mile 8's aid station as well.   


Miles 8-9 felt more challenging, but we had gained ground on sweaty tank guy so that was kind of motivating.  I continued fighting off my tummy issues, but seriously was feeling whipped. 


Mile 9 - I am one of the most enthusiastic and LOUD racers you'll ever meet, but at mile 9 (yes, I know there was only a mile left) I totally lost it - I seriously yelled aloud "I CANNOT DO THIS!"  "C" was like, of course you can.  I was like, um NOPE I CAN'T!!!!  We walked through one interval - our one and only- and I was never so thankful in all of my life.  I honestly thought there was a good chance I was going to collapse or die - I honestly could not wrap my head around 4 more runs and "all that way" (yes I know - at this point it was only like 3/4 of a mile).  The walked through interval was exactly what I needed in order to get my 2nd wind.  It was at this point when Jenn from Running For My Life came back and started running with us - ohhh I was thankful for the distraction.  We had turned on our ipods at mile 9 but since every step was feeling impossible I was thankful for as much as I could get.  Sweaty tank guy had even given me a high 5 and said that he knew I could do it.  We hydrated at the mile 9 station. 

Mile 10 - Felt a LOT easier and passed much quicker than mile 9 - wow that was an epic physical and mental battle.  Despite our walking through ONE (and only one) interval - we were still more than 2 minutes ahead of our goal time of 2:15 - woot!  We crossed the line unofficially in 2:12:51 (2:09 ahead of our goal time) which allowed us to have a PR SMACKDOWN - OH YEAH (Previous PR 2:18.28) - YES, our time today was 5:37 faster than a year ago!!!!!!!  WOOT WOOT!!!


Photos coming soon! 

Chapter 2 page 423 - Destination racing tips by Coach Jenny!

I love destination races - they are like 90% mini vacay and 10% work (the half marathon part of the trip).  Last November was my first destination race - and I fell.in.love!  I, however, had no guidance or education or even much advice (other than to hydrate a lot because flying is dehydrating).  Coach Jenny just wrote a great article offering 5 tips for runners who travel to races.  If you are new to destination races, I think you'll find some important tips.  Check it out HERE - enjoy!


Do you do destination races?  

 Yes, I have done 2 official destination races and have 2 more (Oct & Nov) this year. I've done one out-of-town race, but I don't think that necessarily counts as "destination".  

Where have you been?  

 St. Pete (Women's Half) & Chicago (RnR)

What is some advice you can give newbies?

I found packing my race day breakfast (or buying it as soon as you arrive at the destination) is the best choice to avoid stressing - I've not found any eateries open early enough on race morning.  A bagel, peanut butter packet, and knife come with me for every race. 

Chapter 2 page 422 - TR 159 Five, Friends, and Fun

Tonight, thanks to no "official" half marathon class, it allowed "C" and I to do our 5 mile run elsewhere - so, we opted to join up with our bestie bloggy friend "K" and her dog "D" for a 5 mile loop around portion of the route for our September half. 

We talked and laughed and had a great time.  I run MUCH slower than "K" and slower than "C", but both were cordial in allowing me to sort of set the pace which was faster than my "normal" pace, but it was a nice and manageable challenge.  They were gracious enough to let me walk through a few intervals (thanks girls!).  "C" called me the "beeper keeper" and said I could do whatever I liked!  Do you know what I LOVED most about this run?  I loved that despite the 3 of us having very different paces, we were all able to set aside our personal "norms" and just have a fun run together.  We talked and laughed so much that it really didn't feel like 5 miles - it just felt like girlfriends catching up!  So much fun!!!! (thanks "K" for enduring the afternoon sun/heat with us - know it's not your fav!)

The weather was super hot which made it feel impossible when some of our running intervals were in the 11:30 - 12:45 m/m pace (you know if I had my way every interval would be 14:00 m/m - ha!).  It was great to be pushed to go a bit faster, but to be so with friends who get me . . .Nice!  I love running WITH friends!!!!!  We all know I'm not a solo runner!! 

Got some rest days coming up (thank you cut back week!!!).  Will be helping set up some of the race "stuff" on Friday night and Saturday morning and then will be hoping to PR in my 10 mile race Saturday (fingers crossed).  I will be joined by April & her training partner "T" (April's blog is HERE), and my friend from work SD (it's her first 10K - good luck SD wishing you well!), and one of our classmates from our half marathon class who has become a fast friend and REALLY fun chica to run with, Jenn (Jenn's blog is HERE).  There will be LOTS of other awesome people in the race and I can't wait to see them all.  It's a fine group of people who come down for this race!!!

What's your preference:  Solo?  One buddy?  Group?  Talking? Silent?  Music?  Audio books?

Chapter 2 page 421 - heel update . . . victory

I have hesitated to write this post as I was afraid to jinx the progress I've achieved.  In case you don't remember, I have had Plantar Fasciitis for 11 years.  It was debilitating and made my life really challenging.  Back in February I finally decided that I couldn't take the pain any more and was desperate to try anything.  I saw a physical therapist and underwent 8 weeks of heel and calf scraping.  The pain was indescribable - so here area  few photos that tell the story better than I can  . . .

After 8 weeks of treatment, I became pain free . . . temporarily (sigh!).  I was able to run my May half without pain and that was fantastic, but within 2 weeks, the pain returned.  Back to physical therapy I went for more scraping.  My second session of PT was for 4 weeks and involved only  . . . scraping (starting to think PT's are masochists).  Here is a photo from my 2nd go go-around . . .

Were you expecting a photo of scraping?  This was the stress ball (actually it was a star) that I was squeezing during the scraping and it hurt so unbelievably much that I accidentally ripped it in half - didn't know my own strength I guess!

So after 12 weeks of physical therapy, I was significantly better, but not 100% pain free.  I discussed with the therapist some options to simulate scraping at home (I couldn't really scrape it by myself because it's my right foot meaning I would have to use my left hand and it was just an awkward angle to apply enough pressure) - I discussed using a golf ball (WOW - that HURTS!), but finally decided to try using The Stick to see if that would work.

source

To my surprise, it worked.  I rolled my foot at the precise place it hurt as aggressively as I could and the PF pain continued to improve over time.  I initially started out rolling it daily and will never forget the day I rolled it and it didn't hurt - what?!?!?  Yay!  When my foot would begin hurting I would roll it - it was every day at first, then every other day, and is now only about 2 days a week. 

So where am I today?  My PF still hurts especially if I stand for a long time or after I run, but the pain doesn't last very long and can definitely be knocked down by giving it a few rolls with The Stick.  I say that my PF is under control and is being managed.  It's awesome to be at this stage.  I seriously hope it goes away for good at some point, but if this all the better I get - I can live with this!!!

Ever had PF?

 yep

What was the one thing that made it better?
(my first round of treatment 10 years ago - wearing a night splint definitely made it improve; my second round of treatment 6 years ago - orthotics definitely made it better; and this time - scraping (sigh) made it better)

Chapter 2 page 420 - TR 158 not really easy

I've been doing this running and training thing for a little more than 2 years so I know that even with the most ideal conditions 4 miles doesn't always feel easy.  It worries me a great deal when 4 miles feels more challenging than it should, but I am going to try to remain calm and remember that I've had LOTS of challenging shorter runs and yet the "big" races still turn out alright!!!  (fingers crossed that this is the case once again!). 

"C" and I did a familiar route, but one that we haven't done in awhile (I really needed a change of scenery from our every week 4 mile route).  We started off with a .5 mile walk and then did a 2:15 & 1:45 interval the rest of the way except for one time after a hill we walked through an interval.  Our runs were faster than normal - at about a 13:15-13:45 m/m pace - not speed work by any stretch of the imagination, but  not our long run pace either.  It felt challenging.  The final 2 run intervals we pushed the pace to a sub 12:00 m/m which was challenging but not impossible.  We did a walking cool down of about .25 miles.

We have one more run before this Saturday's 10 mile race.  We like the 10 Mile race because it's local (Yay for no driving at the break of dawn) plus it's a really good chance to practice our race strategy we hope to use during our upcoming September half. 

Do you have 3 and 4 milers that feel hard?  What have you learned from overcoming these shorter but hard runs?  All advice is welcome!!!  Thanks!

Chapter 2 page 419 TR 157 - just 5.25 miles

Today's 5.25 miler was less than stellar, but it was completed and that's what counts.  The sun made this afternoon's session brutal.  It wasn't overly hot, but the high humidity and dew point made the air feel oppressive and heavy - breathing was challenging!  "C" and I are a little banged up (nothing serious - just some aches and pains) so we opted to walk a large portion of this and then did a 2:4 interval for the rest.  Hopefully with some rest over the weekend and an easier running schedule next week (show of hands who LOVES cut back weeks????) we can recover and regroup for our final "push" to our goal half marathon in September. 

Chapter 2 page 418 - great article worth reading

Ever had a bad run?  Ever feared when multiple bad runs seem to plaque a part of your training cycle?  Yeah, me too!  I've had way more bad runs than good runs, but I just seem to plug away and listen to all of your comments that basically say "they can't all suck!"  And you're right, they don't all suck!  Those good runs, as you know first hand, make it all worth it!  On my blog roll I have several blogs from Runner's World listed.  I find them periodically interesting.  HERE is a great article about 3 reasons to find value even in a bad run.  Happy reading!
Do you have more bad runs than good?  How do you put a bad run in your rear view mirror?

Chapter 2 page 417 - TR 156 3 laps of training goodness

Dog Days of Summer - YES, that's what we had today and this evening and still yet tonight.  HOT & HUMID!  It was 91 degrees at 7 p.m. when we started off on our "easy" 4 miler.  JH from our half mary class joined "C" and I for 3 laps (4 miles).  We had a great time - talking about different races and running clothes and training and anything else that came up.  We did a 10 minute walking warm up and then did 2:2 at about 12:00-12:30 m/m pace.  The final 2 minute run was a sprint and I pooped out after just 1:05 (WWWWAAAAAYYYYY too fast!) Oh well, it was a fun challenge and a fun way to end the running segment.  We did a 1.3 mile walking cool down (except there was NOTHING cool about this evening's weather!).  Rest day tomorrow, woo hoo.

If you haven't had a chance to read my guest post (or maybe you thought it was so spectacular you want to read it again) - please click HERE and enjoy!

I wrote a guest post!!!

When Stephanie from Running to Health asked me to write a guest post for her blog I was honored.  PLEASE (pretty please with sugar and spice and all things nice) check it out HERE.  Thanks for jumping over there to read it (I'd feel pretty badly if my guest post was her slowest blog traffic day so get your friends to read it too, and maybe read it a second and third time - it's packed with good information!!!!).

Hope you like it!!!!

What?  You still didn't go over to check it out . . . "You'll get to it?"  Well, please click HERE and go read it right away!!!!   :)   I'm not above begging . . . please oh please oh please - you jus' have to go read it!!!!!  

Have a great day - and thanks for reading!

Chapter 2 page 416 - TR 155 WOW!

Our training schedule for the week calls for a 3, 4, 5, and 12 (or 13 miler).  As you know, I ran 8.38 on Sunday and ran a half marathon a mere 9 days ago.  I'm NOT like some of you awesome athletes out there - I'm just NOT . . . and that's okay.  Tonight, "C" and I decided that we had the most time and the coolest temperature of the week (think the forecast changed thanks to the hurricane stalling our "front" but . .  ) so we opted to do a long run.  Final distance:  12.05 miles (3:11 - NOT shabby given the first 5.3 miles were trail)


Here's how it went down:
We ran a 5.35 mile trail to start with and did it 10 minutes faster than I have ever done it (does that seem as incredible to you all as it does to me?)! We did a 10 minute walking warm up before we used 2:2 and only walked through 1 interval when I stubbed my toe on a root. This felt REALLY easy!!!!!

After a quick water and fuel stop, we then headed to the paved paths for another 6.65 miles. We walked 1.25 miles then did 2:2 for 1.13 miles then walked .5 miles then did 2:2 for 1.5 miles then walked for 1.13 then did 2:2 for 1 mile and ended with a cool down walk. The first 3 miles on the road felt alright - the last part felt incredibly impossible!

I'm incredibly thankful for a few things:
1.  My training partner who gets me and accepts me for all my running issues.  I had a GREAT time catching up with her - it's been several days since we chatted and so much happens that needs discussion.
2.  My husband - he had prepared dinner and had it hot and ready to eat when I finally got home at almost 9:00 p.m.   It wasn't fancy, but it was delicious - and hot - and ready!  He's a keeper for sure!
3.  Compression sleeves - wow, these are saving my life - I LOVE them!
4.  The stick - after a shower, then a rub down with the stick - ahhhh, it hardly feels like I ran over 10 miles (HA!)
5.  Ice pack - my knee is hurting a bit (no idea why - but I suspect maybe a wee bit too much mileage in too short of a time - need to be careful and rest it with shorter and slower runs the rest of the week . . .next week is a cut back week - WOOT!)

What are the things you're thankful for after a long run?

P.S. I wrote a guest post for Running to Health about dealing with running injuries - it will post on Wednesday 8/24- PLEASE (pretty please) check it out!!!!

Chapter 2 page 415 - Drive-in date night

Recently my huby took me out on a Saturday night date . . . to a see a drive-in movie!  It has easily been 30 years (pretty sure E.T. was the last movie I had seen at the drive-in) since I went to a drive in and you'll be shocked to know, NOTHING has changed!!!! Same exact everything!  Same playground equipment, same restrooms, same concession stand, same old time pre-movie commercials for concessions - it's the exact same . . . very much a relict of Americana!  Here's some photos for your enjoyment:

The white rectangle, for those of you who have never had the opportunity to experience a drive-in movie, is the screen!

For those of you who have been to a drive in (likely YEARS ago) - remember those silver boxes that hook on the window so that you can hear the movie?  Yeah, they are still there . . . though, now it can also be piped through your radio which is nice. 

At this theater we were encouraged to eat concessions which were really inexpensive because that is the way this establishment makes money.  My hubby choose a hamburger - he said it was great . . . umm, I wasn't willing to try it!

What's a movie without sharing popcorn?!?!

I chose a big warm pretzels (sorry it's partially eaten - didn't think that this whole date night would be a good blog topic until after a few bites). 

This is what the movie looks like when it begins to storm . . . yeah, and the windows got rolled up . . . and it was incredibly HOT and HUMID inside the car - I thought I was literally going to melt!!!  This was rather unpleasant especially since we had gone on this date a few weeks ago during the height of the July heat wave! 

Not a great photo, but that's the movie playing on the screen after the rain storm.  For only $7 we saw both Rise of the Planet of the Apes (so cute) and Captain America (so stupid!!!!)

Have you been to a drive-in movie?

Chapter 2 page 414 - TR 154 big city blogger long run

Today's goals:

1.  Get my long run done for the week (I mean it's Sunday after all - tick tock, the week's winding down).
2.  Run part of the route for my September half marathon (always a good thing to have some "experience" with a route whenever possible). 
3.  Help 2 local runners gain confidence for their upcoming half by helping them experience part of the race route.
4.  Meet up with 2 bloggers (T & K).
5.  Get a "redo" at this same route that left me so exhausted I rolled around in the grass feeling as if I couldn't finish! - I really hoped that wasn't going to be the lasting "taste in my mouth" from this route . . . I AM CAPABLE OF DOING BETTER!  Click HERE if you don't remember my grass rolling "I can't go any further" training run. 

How it played out:

1.  Longish run done - 8.38 miles (in 2h20m using 1:05 & 2:35 intervals - I was a guest of T&A for this one so I went with what they were using - PLUS just a week ago I did the half . . . I've never gone more than like 3 miles after a half before . . . woot woot!)

2.  Part of the route for next months half run - YES  . . . actually did more of the route than we originally planned on (thanks "K" for the new route - a LOT of fun).

3.  Help A & T gain confidence in their Sept half knowing they ran the middle section - I'm not sure that they completely gained the confidence but hopefully it will set in and definitely help them feel confident on race day!  Here's a picture of us with about 1.5 miles left to go - we look like a happy bunch don't we? 

left to right:  T, moi, A

4.  Bloggy meet up - YES - FUN!!!  OH MY GOODNESS . . . I.CANNOT..WAIT.TO.DO.IT.AGAIN!

5.  Route redo - YES . . . "Hi, I'm Wells L and this route is NOT going to get the better of me."  Here's a photo of me in the grass just to show the grass who was boss this time :)

Same grass, such a better run this time!!!!

 I'd say this run was a HUGE success on all fronts!!!! I'm thrilled with all aspects of it!!!!  Check out A's blog HERE to see how she felt about the training run.  Thanks T, A, and K for allowing me to join you!!!!!!  You were AWESOME and I had so.much.fun!!!!!