I Did It!!!

I ran 21 miles today instead of 22, but that's okay because the last 12.31 miles were at an average pace of 7:07/mile... that's 8 seconds faster than my marathon goal pace! The average pace for the 20 miles was 7:37/mile. The 21st mile was a cool down. The run was challenging, but it didn't leave me feeling completely spent. However I am pretty sore now, as I type this at almost 10 p.m.

Anyway, started the day with a trip to my favorite coffee shop and had 2 cups of full strength coffee, a piece of broccoli-tomato quiche, a half of a 4" bagel with 1 tablespoon peanut butter and a cup of mixed fruit. It was enough food that other 'regulars' that know me there said, "Are YOU eating all that?" Embarrased, I said, "Yup." They all know I run so they asked how far I was going today and I told them I was shooting for 22. Then they nodded and understood the need for the grub.

I headed out the door at almost 11 a.m. It was overcast but warm enough that I didn't need more than one layer. It felt muggy out, or as we Californians say, it felt like earthquake weather.

The first 8 miles of the run were around an 8-minute pace, give or take. The next 7.3 miles were at a 7:14/mile and the next 5.01 were at a 6:59/mile. I did not waver from those paces by more than a second. They were that consistent. It was weird and amazing to me all at the same time. The cool down mile was 9:19.

I said quite a few quick prayers as the going got tough. And God must've heard them because I got through the entire run in one piece. :) I also was more conscious of my stride today, as one of my training partners, Ali, has taught me to be. When I got tired in the last 10 miles, I'd say, "lengthen" as in my stride, and I'd relax into it. Soon it felt like the road was moving underneath me as I ran on top of it. And everytime I got into this groove I'd check my pace and it was always faster! This little stride exercise also helped get me through to the end in my goal time. :)

I also was so inspired today by fellow blogger, Squirrel. He's training for the Flying Pig in May and working to improve upon his already sub-3 status. HE WILL! Last week he ran his first 100-mile week! That was coming off of an injury. Today he ran his fastest 20 mile training run to date. He did the WHOLE thing at a 7:11 pace, and that's just a training run for him. Anyway, I've sought his advice many-a-time throughout this training cycle and he's always honest. He pulls no punches, and it's that forthrightness that motivates me. So thank you Squirrel, aka Steve!

And thanks to all of you for YOUR feedback on my training. And Pastor Greg for your prayers! It's like having a bunch of coaches and I feel so fortunate. I hope to carry your spirits with me as I run Boston a few weeks from now.

Watch Deena Kastor on her "EASY" run

This link is courtesy of Runner's World Online. I find Deena Kastor so inspiring and I cannot wait to see her run live and in person in Boston this April!

Recap

I've been lazy about logging my runs on the blog lately, but have been having good workouts all week.

Monday: MUCH needed rest day
Tuesday: 15 miles, 7 miles worth of fast hill repeats
Wednesday: Recovery 6+ miles
Thursday: 15.35 miles with 3 goal pace miles, 8 x 800s and 3 tempo miles
Today: I'm going out w/ the toddler after his nap to run 6 recovery miles
Saturday: 22 miles with the last 10-12 at marathon goal pace (7:15 - 7:25 per mile)
Sunday: Recovery 6 miles

Total for the week will be (God willing): 70+ miles, my first 70 mile week ever!

My legs are tired though, screaming for the taper. I'm actually taking a 2 week taper this time instead of 3. Next week I will be cutting back to 57 miles, but I still have 2 quality workouts and a long run of 20 miles left. After that, it's TAPER time! YAAAAAAAY.

Okay, now on to the good stuff... Celebrity Apprentice. As much as I love Trace Adkins, he just did not work like Peirs Morgan did. I was glad when Trump hired Peirs and fired Trace. Both were well deserved if you are looking at things in a business sense.

American Idol: I think Kristy Lee Cook should've gotten the boot before Chikezie did. His voice was so much better than hers. My favorites are still Brooke White and Jason Castro. Brooke especially. She is pure talent!

Biggest Loser: I predict it's either Mark or Ali. Ali might just be the first female Biggest Loser.

Okay, time to clean the bathrooms while the baby naps. Have a nice afternoon!

EASTER Weekend

Happy Easter tomorrow, everybody! I'm starting the day with a 6 mile run at 5 a.m., then hubby is off to work while I get ready for the day. After church, the kids and I are spending it at my brother's house and we're looking forward to it!

I wanted to make sure I blogged my last few runs. Thursday was a GREAT workout. 15 miles, 10 of which were solid speed. It was the triple play, 3 miles at goal pace (averaged 7:09/mile) followed by a 2-3 minute recovery, then 8 x 800s all between 3:04 and 3:11 with only 1 minute recovery between each. After the 800s I took a 2 minute recovery and then went into 3 miles at tempo pace (6:51/mile average). It was tough but felt great, especially after a few days of slower miles to recover from the race.

Friday the kids and I did an recovery 6 miles together (they rode their bikes and I pushed the toddler in the jogger). It was nice, but very windy. At the end I felt wiped out.

Today I ran 21 miles. My hubby and toddler rode along side me for 13-14 miles and then he had to get the little guy home for lunch and his nap. I ran the last 9 miles at a 7:32/mile average pace. Miles 18 and 20 were run at a 7:15. Overall the pace was 8:15/mile. I was seriously fatigued during this run. I am so, so, so glad it's over.

After tomorrow's recovery run I will be at 68 for the week, a new mileage PR for me. Next week it's 70, God willing, and then it's taper time! I can't believe it!

Have a wonderful Easter weekend everybody. God bless!

Thanks Everyone!!!

I really appreciate your comments! They keep me motivated to work hard. :)
Feeling good this week. Ran 14 miles yesterday in the form of a 'double day.' I met Cheryl at 5 a.m. for 10.35 miles (8:22/mile average). Then at 4:30 p.m. I ran 3.7 miles at the track while my kids had track practice (8:33/mile avg). I will say that the afternoon session left me feeling VERY fatigued. But all is good today. The toddler and I ran 6.3 recovery miles at a nice 9:31/mile pace. I needed it. :)

Tomorrow it's 15 miles on tap, with goal pace, 800s and tempo miles. It's gonna hurt, but I'm looking forward to it!

Have a great evening.

Half Marathon Tune Up

Oh man, what a race. What a day! That was exhilirating to say the least. It was sooooooo cold this morning and sooooooo windy. The temp was about 40 but it felt like 32. My husband is a champ for standing out in the cold waiting for me to finish. I couldn't race without his support and amazing support it is!

Let's see, 2 days leading up to the race I threw all the calorie counting out the window. I didn't eat pure crap, but I ate more calories and indulged in some foods I don't eat anymore, like 100% real crab sandwiches with mayo, lots of pasta, mini chocolate bars and jelly beans. I felt so full and bloated on Friday and Saturday.

Breakfast this morning was a large cinnamin raisin bagel with 2 tbsp. peanut butter, 1 packet of instant oatmeal, a small Starbuck's coffee, black with sugar, and a bunch of water. About 45 minutes before the race I drank 12 oz. of Gatorade Endurance.

There were 6 of us from my hometown running this half. Three of us are running Boston, 2 are running Big Sur and 1 is running Avenue of the Giants in May. This was a tune up race for all of us and we all wanted to gage our training and aim for PRs. The weather was beautiful, but the wind was NOT.

I ran one mile for the warm up because I was short on time, and did only 2 strides. I ran the first mile too fast, but it felt good to loosen up. I settled in to pace for the 2nd mile and by the third mile I fell into a nice groove. It helped that the 1:30 pace group (which I did not know existed until today) sucked me into their group. They were a good bunch of runners, pleasant, and the leader was knowledgeable beyond my dreams so I decided to hang on to them for dear life!

It was WORK. There were many times that my mind played tricks on me, but the comfort of the group helped me through it as did my usual prayers, and thinking about the hard training and mileage I've been putting in. It all clicked. When the wind was unbearable, we all worked as each other's shields. Have I mentioned it was really a wonderful group of runners? The pace group leader, a long haired man in his late 40s or early 50s, wasn't overly chatty but reminded us to stay close and help each other, he would tell us to slow down or pick it up in certain spots on the course, he would remind us to not lean forward when tired and to tuck our hips under when heading up the few hills along the course. He was a dream of a pacer.

Here are my splits:
6:39
6:52
7:01
6:47
6:47 (drank 3 oz. of sports drink)
6:49
6:55 (took a GU with water)
6:48
6:52
6:57
6:43 (took 2 sips of water)
6:48
6:36
I forgot to turn off my watch at the finish so I don't know what the last .1 mile split was. Oops!

Chip time: 1:29:17
Gun time: 1:29:21
1st place in age group. :)
Avg overall pace of 6:49/mile

I was so elated at the finish that I hugged the pacer and he was thrilled that his entire group of about 15 runners made it within 1:30!!! Now that is a pro.

Ali and Cheryl both got 2nd in their age groups (Ali was the 2nd female overall. Cheryl was the 2nd female Master's runner). Kim placed 3rd or 4th in her age group. Toxie finished 3rd in his age group. Chris finished in the top 10 of his age group. We all set new PRs. What a joyous race for all!

After the race I had a Carl's Jr. Bacon Western Cheeseburger and a Diet Coke. Yum. Now it's back to regular eating habits. I'll be resting and stretching tomorrow and will resume training with very easy miles until Thursday (then it's back to the hard stuff). Thanks everyone for reading and for all the good vibes and well wishes ahead of time!

Hubby's 5K - Henry's March

It was sooooooo great to watch my husband run the 5K today, and he pushed the toddler in the jogging stroller! He drove right over to the race location after he got off work. I offered to watch the toddler while he ran, but he insisted on running with him. Mr. Tough Guy. ;)

The race director asked all walkers and stroller pushers to line up in the back of the pack and my hubby did. Off they went. There were about 200 runners in this little local race to benefit the Children's Craniofacial Association, on behalf of little Henry Johnson, a cutie through and through. Our running club did the timing for the race. Hubby ended up 43rd out of the 300 runners with a time of 28:05! His first race since 2004! Yaaaaaay, sweetheart!

Here's a link to the video from our local newspaper. It's a short video and my hubby and son are in the first 10 seconds or so. He's the only runner they show with a jogging stroller. I have to admit it's cool to see him running on film!!! :)

The race director estimated 200 runners.
RACE RESULTS are at http://www.henrysmarchraceresults.blogspot.com/

The event actually raised $23,000. Random people who saw the initial newspaper article about the run donated huge amounts of money and prizes for the event without even being asked. Wow! There are angels everywhere!!!

On the Down-Low

Yaaaay, the quality workouts are behind me for this week and after a nice recovery run of 4 miles today, I will be in the clear until race day Sunday. I am looking so forward to the race, although the weather people say it's going to be quite windy (which I DO NOT like). Ya' can't win 'em all I guess.

Yesterday I ran a V02 max workout. 4 x 800s and 4 x 400s, all intervals with 1-1/2 minutes recovery between. I sandwiched the speedwork in the middle of a 9 mile run. My splits for the 800s were 3:02, 3:08, 3:04 and 3:01. For the 400s they were 1:29, 1:29, 1:28 and 1:24. Speed intervals are tough, but less stressful mentally to me than the longer tempo runs. I don't know why though.

I'm carbo loading and hydrating very well today and tomorrow. My plan is to not have to stop at more than 2-3 aid stations during the race. That really waterlogged me during the October half marathon I ran. I don't want to suffer through that sluggishness again.

Tomorrow my dear hubby runs a local 5K and I can't wait to cheer him on. He's looking forward to running it and I am so happy for him!

Have a great Friday and I'll try to post pics of the my hubby at the 5K tomorrow.

Nerves and Confidence

Oh boy, I was kind of a nervous wreck this morning before today's workout. It seems to be a given before this particular training session, the 2 x 4 miles at tempo pace. I tried not to dwell on it too much this morning, but I could feel the apprehension take over as I was getting my sunscreen on before the run.

During the 2 mile warm up, still nervous and almost feeling tired. I know it was the nerves. Then I did 4 x 100 meter strides and started to loosen up and started to feel better, more calm. I did a few quick hamstring and calf stretches, looked at my husband and toddler on their bike and said, "Ready?" My hubby said, "We're just following you." Off I went.

Nobody told me about the darn headwind today. For the first two miles I battled it. I managed to kick out a 6:53 and a 6:56. Then I got to turn and run with the wind. Yaaay! My energy level just kicked into gear then. I ran sub-6:50s for miles 3 and 4. My total time for the first 4 mile tempo was 7:31, for a 6:52/mile average.

I sipped some Gatorade Endurance and took a 2-1/2 minute recovery then said to my hubby, "Ready?" He said, "Where we going?" I said, "We're doing that all over again." He said, "What??? Wow! Okay." And off I went.

Same headwind, but I fought more fiercely this time and kicked out 6:53 and 6:54. Then with the wind at my back I was able to run sub-6:50s again for the last two miles. My total time for the second 4 mile tempo was 7:27, for a 6:51/mile average.

Everytime I tried to focus on something I'd notice my pace getting slower. But as soon as I said, "Please God" or "Please Jesus" I got right back on track. Strange, but true! When the workout was done I ran a 3 mile cool down. My hamstring insertion points did not bother me at all today. I was so happy. I now feel ready to the half marathon on Sunday. :)

CrossFit note: Lastnight before bed I did 3 sets each of 10 dips, 15 push ups, 20 sit ups and 10-12 one legged squats per leg. Maybe that helped today.

Have a good night!

Sunday Recap

Hey there. Just a quick check in to recap the weekend's happenings. Friday I ended up taking the toddler on a 22-1/2 mile bike ride because the jogging stroller had 2 flat tires that I was too lazy to take care of. The ride felt great and I managed to keep the RPMs between 88-91. We did this on my shoddy mountain bike with just a few gears! I was DONE, COOKED, FINISHED when the ride was over. So much more than after any hard or long training run. Kudos to all the cyclists out there!

It turns out that 22-1/2 miles of cycling with decent RPMs made my heart work in such a way that the ride was equivalent to a little over an 8 mile run. I needed the break from pounding the pavement, but my legs still worked, just differently.

Saturday I worked at the running store and it was GREAT. Baptism by fire for sure. Within 5 minutes four different families came into the store, all of them needed to be analyzed and fitted for new running shoes. It was awesome. I learned so fast about the different types of runner's feet and the shoes best suited for each type. I actually did the analysis and my coworker (who is a 2:40 marathoner and much more experienced) double checked my "work" and I got everything right! Yaaay!

After work I did a shake out/easy run of 4.3 miles. Today I met up with Kim, Toxie and Chris and we ran 20 together on the hilly roads about 45 minutes outside of town. Kim and Toxie were crazy fast, averaging a 7:22/mile pace, while Chris and I ran together for 16, and then I finished the last 4 alone. (Chris had to go). My average mile splits were 8:12. I was happy with that considering the much heavier week I had mileage wise, along with the 2 quality workouts on top of it. Next week we all race the half marathon. Should be good!

Tomorrow I rest. Very thankful for that. Side note: Jenny G., a Hodgkins Lymphoma survivor and a fellow blogger, logged over 210 miles last week... of running!!! That girl is amazing. She did not let the cancer get her down, and she's obviously doing phenomenal now as a survivor. Go Jenny!

Non running related: the kids are home from their dad's. He flew off to the Army today and the kids were okay until night time. As I kissed my daughter goodnight, her tears for her dad flowed and flowed and flowed. I did all I could to not cry with her, and held her until she calmed down. My son is doing all right, for now. I'm just going to be there as they let it all out and pray that they don't feel sad too long.

I Have To Talk About Celebrity Apprentice

I love the show! I've never watched Donald Trump's Apprentice before but when I saw the first advertisement for Celebrity Apprentice and actually recognized the celebrities as true celebrities (except Omarosa) I had to watch. Of course I think it's wonderful that the money they compete for is all for charity. The fun part is watching them work for it! I must say I was ECSTATIC to see Omarosa get FIRED. She was a mean spirited player who never had anybody's back but her own. Can't wait to see how things unfold next week. My favorites so far are Peirs and Trace.

And of course there is American Idol. My favorites are Brooke White, the multi talented nanny, and Jason Castro, the dread lock haired man with the sweetest voice! I think Brooke will be in the final 2.



I'm also addicted to watching the Biggest Loser. That show is so inspiring to me. I think one of my first posts in 2007 was about last year's Biggest Loser, Erik, the deli owner in New York.







Back to workouts. Today I might rest or I might run a recovery 5-6 miles. The DOMS has creeped in big time after the CrossFit workout 2 days ago and yesterday's training run. I ran 14.4 miles which included the Triple Play (only 2 more of those until the marathon). I was pretty happy with the workout considering the mild soreness from CrossFit the day before. 3 @ Marathon Goal Pace: 21:41 (7:12/mile average), 2 minute recovery, 6 x 800s with 1 minute recoveries: 3:17, 3:13, 3:12, 3:05, 3:14, 3:12, 2-1/2 minute recovery, 3 @ Tempo Pace: 20:40 (6:53/mile average). It felt tough, but I managed. I really wasn't feeling it during the warm up but just gave it up to God and said, "It is what it is." Things came together. During the 3 miles cooldown, my legs felt like cement blocks.

Okay, time for breakfast. Have a great day!

Couple Things to Post

Hey there! First of all, thanks to everyone for the kudos regarding the weight loss. :) Way to go to fellow blogger, Jen, for also losing 10 lbs. recently. She's running Boston again too... Jen, hopefully we can actually meet this time!

For those that are wondering how the weight loss has affected my running, I am feeling so much lighter and faster. My speed workouts have improved dramatically. In fact, I shocked myself over the last couple of weeks with the paces I've hit. Yes, the workouts are still as tough as ever, but I never thought I'd ever run them at the paces I've been hitting. I know the weight loss has something to do with it. I was actually thinking of doing an easy run while carrying 10 extra pounds around my torso, just to see how it feels now. Anyway, the true test will be March 16 when I run a half marathon. Studies have shown that when properly trained, you can lose so many seconds per mile for every pound of weight you lose. I think it's 3 seconds per mile, per pound. Over a half marathon or marathon, that adds up and potentially I could run a nice new PR!

Okay, the workouts:
Yesterday I ran 12.3 miles including 2 x 1 mile cruise intervals (6:29, 6:35), 4 x 800s (3:05, 3:06, 3:08, 3:02), 2 x 1 mile cruise intervals again (6:27, 6:20). I took 2 minutes recovery between all intervals and sets, except between the last 800 and the first of the 2nd set of cruise intervals. I was tired and had to take 2-1/2 minutes.

Today I pushed the baby in the stroller (okay, he's not really a baby anymore) for 7 miles at an easy 9:00 pace. I love easy days! Then I followed it up with the CrossFit Workout of the Day:

"MARY"
Complete as many sets of the following in 20 minutes --
5 hand stand push ups
10 one-legged squats, switch legs (10 each)
15 pull ups (I had to do jumping pull ups today)

I did 7 sets in 19-1/2 minutes and man did it feel good. When I think of it in those terms, that's 35 hand stand push ups, 70 one-legged squats per leg and 105 jumping pull ups.

The one-legged squats actually made my glute/hamstring issues practically disappear. Of course I know I still have them, but the exercises alleviated a lot of the soreness and fatigue. Well, tonight I'll finish the day with sit ups and back extensions. Probably 3 sets of 15 each.

Tomorrow another crazy Triple Play workout (like last Thursday). My hubby and the toddler will ride along side on the bike. :) I love that! Have a great afternoon everybody.

10 Pounds - GONE

It's official. I weighed in at 124 lbs. today. My starting weight was 134.4. I'm very happy about this considering that I am still eating ALL the foods I love. However, portion control keeps things in check. I will say that lastnight I had the most delicious hamburger from Red Robin called The 5 Alarm Burger.


Oh my goodness, absolutely amazing. And I had a half order of their steak fries (even better), along with a 4 oz. glass of red wine.


I just want everyone to know that I am not starving myself and that I am actually now taking in about 2200 cals/day in order to keep strength with marathon training. My maintenance level of calories is 2500/day so in essence, I am only cutting about about 300 a day. Sometimes 400. It's all good. I don't feel deprived at all.

Tomorrow I REST

Hi there, just a quick catch up on the running stuff. My butt hurts, and hamstrings too. I have come to grips with the fact that this hamstring insertion issue will be with me for quite a while and it will be a never ending battle through Boston and through the Ohlone 50K. I'll do the best I can with it, God willing.

After Thursday's workout and the increase in mileage, my legs felt so heavy on Friday and Saturday's recovery runs. I think I ran both at about a 9:15/mile average, or slower. I was just beat. Today I opted to run 18 on the treadmill rather than run them in the wind. My legs are kind of tired still and I knew that running into the wind would just suck all the energy out of me. Anyway, the 18 on the TM averaged an 8:38/mile. I needed that... a low key and easy long run.

I'm feeling good other than the hamstring/butt stuff. I will have my older kiddos one night this week because they will be with their dad all week before he goes to Iraq. Thanks again to all of you for your kind thoughts, words, prayers. It means a lot to all of us!

It's going to be a busy week ahead with more hours for the police department, hours at the running store, home stuff and marathon training. I need to be sure to get adequate sleep and food. I've still been eating very healthful stuff, and am still watching portions. Tomorrow I weigh myself and I think I may be around 124. We'll see. That would be a 10 lb. loss since January 1. Feeling good!

I'm resting tomorrow so I'll probably check in again on Tuesday. Have a great Monday!