Thursday Triple Play

I really enjoy training with Ali and Cheryl whenever my schedule permits. They push me to dig deep when I really don't want to. I think I'm a stronger runner when I do workouts mid-morning or over the lunch hour, and it really seems to "hurt" when I run the workouts at 5 a.m. Well, the workouts hurt all the time, they just hurt more when I'm still half asleep! They help me get past that hurt.

Anyway this morning we did the triple play: 3 miles marathon goal pace, 6 x 800s at cruise interval pace, 3 miles tempo pace. I started with a 2 mile warm up jog and strides with the gals and ended with a little over 3-1/4 mile cool down jog.

3 @ goal pace were 7:15/mile (that's the pace for a 3:10 marathon)
6 x 800s at 3:14, 3:15, 3:15, 3:14, 3:12, 3:12
3 @ tempo were an average 6:53/mile

On a non-running related but kind of running related note, I picked up a part time job working at my friend's running specialty store. I LOVE IT! I am learning so much about running shoes, how people run, athletic gear, etc., etc. I am also working more hours at my previous full time job, still as a reservist and that is making me very happy. Life is nice!

I am gearing up however for when the kids' dad leaves for Iraq. It still hasn't hit them. I know when it finally does, it will hit them hard. :( Thanks for all the kind thoughts and prayers!

Two-a-week Speed Sessions

Yesterday I ran a very hard workout (well, hard for me). It was like torture! The nice part was my husband and little guy showed up a 1/4 of the way through, on the bike. It was so nice to see them and they rode along side me as I ran the workout. Aawww!

2 mile warm up w/ 4 x 100m strides
2 x 1 mile with 2 minute recovery jog between --6:25, 6:26
2 x 800s with 2 min. rec. walk/jog between --
3:09, 3:13, 3:11, 3:10
2 x 1 mile with 2 minute WALK in between (oh yea, tired) --
6:35, 6:34
3 mile recovery jog
11.5 total

I did not think I'd break a 6:45-6:50 mile during those intervals, so I was pretty pleased.

This morning I met Cheryl and Ali for an "easy" 4 miler plus strides. Well, I think I mentioned before that their "easy" pace is like 7:40/mile. As soon as we got going, literally the first step, my hamstring insertion points just seized! I knew immediately that I'd REALLY have to go at MY easy pace. I ended up getting 5.5 miles in (without any strides) at an 8:27/mile average. That's still a little faster than I would like, but I seem to run faster in the dark (must be survival instincts or something).

If I still feel tight tomorrow, I will hold off on the next speed session until Friday, and just run easy miles tomorrow. Overall though, I feel good.

Have a great day!

A Rest Day

Rest day today after running 56.1 miles last week. I need it. I've got 61 on this week's schedule.

Makita, TWW & Pace Runner, thanks for including us in your prayers. I really appreciate that. The kids will be spending all week with their dad next week and then he leaves the week after. Off to Iraq he goes. Their step mom is afraid that the kids won't want to go over there while their dad is away because they might not see a reason to, since I'm their mom. But they need to spend time there like they normally do because they have a little brother and two sisters there, and their step mom loves them. Gosh it's going to be crazy for a while. But I'm ready. I'll do anything for my children.

Anyway on a lighter note, I've lost 8.8 pounds since Jan. 1. I seriously feel great! I look lighter, I feel lighter and my training is going well. I think I can get to 120 by Boston, and stay strong despite marathon training AND weight loss.

Had a great long run yesterday of 16 miles on the treadmill. I ran 5 easy then 2 at tempo, then 1 recovery, then did it all over again. My overall average pace for the 16 was 7:50/mile. The 2 x 2 mile tempo portions averaged 6:57 and 6:51. It was tough, but it broke up the treadmill monotony. Tomorrow we start two speed sessions per week. It's gonna be great!

"May your children never have to endure..."

...those were the words my friend and former co-worker, Buzz, wrote in my copy of the book that was written about his military unit in the Vietnam War. The 101st Infantry. When he signed it my children were babies, and he prayed that they would never have to go through such a hell on earth. My children aren't old enough to go away to war, thanks be to God, but unfortunately their father is. I know he and his wife are preparing for him to leave in March and that their lives are about to turn upside down. They have two children together, in addition to my older kids. I really feel for their step mom who is also my friend. I can't imagine the worry that must be filling her heart right now and all I can do is pray for her peace of mind, and pray that my kids' dad - her husband - makes it home safely when his tour is done. The part that truly breaks my heart is what his absence might do to our children. They've survived and thrived through our divorce, through remarriage, through blended families with new brothers and sisters. I just pray they handle their dad's absence okay, that it doesn't worry them too much, that they don't feel so sad while he's gone. It breaks my heart to KNOW that there will be many nights of tears on mine and my husband's shoulders, on their step mom's shoulders, and probably on each other's. I can't imagine being their ages and having to cope with the thought that, "My daddy is going to war."

My God, for their sake, for the sake of their hearts, minds and spirits, please let their dad be safe, please let him come home safely when his job is done. Please watch over my kids and please help me and their step parents guide them through this with patience, understanding and love. Please God, don't let them have to endure too much. Amen.

Rainy Triple Play Day

Hi gals and guys. I'm over the migraine. I'll tell ya, both ibuprofen and Tylenol work wonders! Wednesday I ran 4.7 with the gals at their easy pace which is 7:40-something. Ouch! Yesterday I ran a very nice recovery paced 5.4 miles with the baby. And today... let's say I'm pretty pooped. I'm about to have leftover homemade lasagna. Yum! But wanted to post this workout first. It was raining lightly through the workout, but temp was about 50.

2 mile warm up,
3 miles @ MGP (7:14/mi. avg),
2-3:00 recovery;
4 x 800s @ Cruise Interval w/ 1 minute recoveries between each-- 3:13, 3:13, 3:13, 3:16;
2-3 minute recovery;
3 miles @ Tempo (6:52/mi. avg);
3 mile cool down.
13 total.
I am seriously tired.

Tomorrow I run a recovery paced 5-6 miles with the running club and the little guy in the stroller.

Hubby is home from work today and tonight we're going to my friend's running store for the grand opening. It's the first running specialty store ever to open up in our county, let alone town! She also owns a very popular one over in the SF Bay Area on the peninsula. Hopefully it'll be just as successful here.

You all have a great Friday and I'll see ya'll later.

The Overpass

This morning's 5 a.m. 10-mile run was my introduction to the only hill in our town, which is actually a long, steep overpass. I met Cheryl and Ali at the parking lot and off we went on our 2-1/2 mile warm up (which was a sub-8 minute pace). Then we attacked the 'hills.' Oh, they felt steep and tough and my butt hurts. It was so dark and foggy at the overpass. There is no sidewalk and the shoulder is about 2 feet wide. There were a lot of cars on that thing before 6 a.m. Thankfully Cheryl and Ali had on their headlamp thingies. I need to buy one of those!

Anyway, the run pretty much did me in. I kept up with them, but it turns out they usually run the 10 miles at an average 7:15/mile pace. Today we did it at a 7:29/mile average. (Thanks gals for slowing down for me). But the hills were done at a 7:00/mile pace. Ouch. And I have to confess that right this second, I have a migraine. The 'aura' is blocking my peripheral vision as I type. Hope there aren't many typos.

Time to take the kids to school and go have breakfast with my hubby and toddler. I hope to get rid of this headache. I've already popped about 3 Ibuprofen. Thank God the run is DONE!

Have a great day!

Sunny Day Long Run

What another gorgeous day. It's supposed to rain all week beginning Tuesday, so I will take this weather now and just revel in it. The toddler and I went to church lastnight because I knew I'd be running 14-15 this morning and that I'd be tired the rest of the day. Honestly, what a blessing. I don't know if it's post run feel-good feelies or what, but life is grand!

I had a huge breakfast this morning. Instant oatmeal with a handful of almonds, 2 Lego Waffles with a tablespoon of peanut butter and 2 tablespoons of lite syrup and about 2 cups of coffee. About 2 hours after breakfast I went out for my run. It was so nice that I wore a light weight running T and a pair of shorts. I wore gloves and that kept me warm enough that I never felt a chill in the 65-degrees (it's now 70). I ran 14.5 miles at about an average 8:20 pace. The first 7 miles were 3 minutes slower on average than the last 7, and I ran a half mile cool down.

During the run I drank 2 16 ounce bottles of Gatorade Endurance, and took one GU gel at mile 8. I still felt kind of fatigued. I think it was jumping from the cutback week last week of about 35 miles to over 50 this week (51). My legs were achy through the entire run, but I thought good thoughts and prayed a bit and God helped me through, as always. :)

Had my post run snack (Slimfast Meal Bar has perfect ratio of 4:1 carbs to protein), and stood in the 45-degree water of our pool for 20 minutes. The sun was so warm on my upper body, that I hardly had to drink the steamy hot decaf I made special for the ice bath. Granted I had on a wool beanie, 2 sweaters, a pair of gloves and some socks.

Anyway, there's just something about weather like this in the dead of winter that raises my spirits and just makes me feel glad. I waved hi to everybody today on my run. Even smiled at motorists. I love days like this.

Wherever you are, I hope you find a little sunshine somewhere in your spirit. :) Enjoy!

Fall-like Friday - Triple Play Workout

Hey happy Friday everybody. Had a busy day with the kids off of school and my parents coming to visit. We played a lot outside. It was 70-degrees today!

At lunchtime, I managed to squeeze in 11.5 miles which included the Triple Play workout: 3 miles marathon goal pace (MGP) - 4 x 800s at Speed Interval pace - 3 miles at Tempo.

MGP split was 21:55 (7:18/mile avg). 4 x 800s were 3:07, 3:09, 3:08, 3:05. Tempo split was 20:42 (6:53/mile avg). Minimal rest between all intervals/portions. The last mile of the tempo portion was killing me, but I was very happy with the workout especially so close after that Newton Hills workout.

I stood in the 45-degree pool for 15 minutes and today it was Heaven. Tomorrow it's a recovery paced 3 miles pushing the toddler in the stroller, and with the running club. I am looking so forward to it.

Treadmill Hills Newton Style

I went to the gym before I picked up the kids from school to get 11 miles in. My hubby was hanging out with the toddler at home.

I ran a 4 mile warm up at an average 8:28 pace. I ran the inclines at my tempo pace equivalent based on Hillrunner.com's conversion table. My tempo range is 6:49 to 6:54/mile. The 1% inclines simulate "downhill" or flat and I ran those at marathon goal pace (7:24/mile).

MILES - INCLINE - PACE
First 4 -- 1% -- 8:28/mile (warm up)
4.0-4.7 -- 3% -- 6:54/mile equivalent
4.7-5.7 -- 1% -- 7:24/mile marathon goal pace (MGP)
5.7-6.0 -- 6% -- 6:49/mile equivalent
6.0-7.4 -- 1% -- 7:24/mile MGP
7.4-7.8 -- 4% -- 6:49/mile equivalent
7.8-8.4 -- 1% -- 7:24/mile MGP
8.4-8.8 -- 6% -- 6:49/mile equivalent
8.8-9.0 -- 1% -- 7:24/mile MGP
9.0-11.0 -- 1% -- 9:09/mile (cool down)

I will say that the faster I run this workout of Newton Hills, the more challenging I find it. For me, the hardest part is maintaining goal pace between the hills and then picking up the pace to tempo on the hills. Specifically the 3rd hill at 4% hurts the most, and Heartbreak just makes me feel numb.

Thank God it's over. I was so bent on getting it done right that I pulled the IPOD ear buds out of my ear as I approached the last 2 hills. I just could not focus with the music blaring in my ears. But I usually love running on the TM with tunes.

Anyway, time to watch some TV with the kiddos and the hubby. I'm so excited that the kids have a 5 day weekend with us!!!

Gorgeous Weather

It's going to be 70 degrees today and it would be a real shame to not get out and run in this weather. The toddler and I will be heading out shortly for an easy 60 minutes. I took yesterday off and was sore all day!

Sunday I ran 12 miles at an easy average pace of 8:42/mile. I felt great even after racing the day before. But the delayed onset muscle soreness (DOMs) hit me yesterday. It's better today, but we're still taking it slow. Tomorrow I will do 8-10 miles with 8 minutes total uphill time. If it's nice, I will probably do those uphill charges at the basin.

I hope everyone is running well and healthy!

Lions Club 5K Race Report

Pictures are in chronological order from before the race to after the awards. The first pic is of Ali, Cheryl and me.







What a gorgeous morning! Race day weather was perfect. Low 50's and NO wind at all. I jogged a warm up with Ali and Cheryl and did 4 x 100 meter strides. My hamstring/butt issue was a present, but not painful. I thought, "I'll do my best and if I feel any PAIN or pulling, I'm dropping out."

We lined up at the front and off we went. Ali led the entire field of runners and did not lose the lead at all. She won the whole thing and finished in 18:19! Cheryl was the 2nd female finisher (not bad for a Masters runner), finishing in 19:32. I was the 3rd female finisher (and boy did it HURT), finishing in 20:10. I was 2nd in my age group, behind Ali. :)

I so badly wanted to break 20:00 today, but it wasn't meant to be. That's okay, I will next time. *Knock on wood.*

My splits were 6:22, 6:30 and 6:37 for the last 1.1 mile. I was aiming for even splits of 6:24 to be able to break 20 minutes, but I just could not hold onto the pace and no matter how hard I tried to pick it up in the last mile, my body would NOT respond to my mind.

It was so great that my hubby and toddler were there. I love it when my family can join me on race day. My hubby took all the pictures. Thanks sweeters!

I feel great right now. I will stretch and do some core work later. Tomorrow is a 12 miler. I'm looking forward to running it at a slower pace.

More Rehab for my BUTT

Yesterday's training run did not go as planned. I felt a little soreness in the hamstring insertion areas (where you sit down), but pressed on. I was able to get the 4 x 800s done at recommended training paces (3:10s- 3:14s). The last 800 was a little odd. I was very stiff at first and had an altered stride for the first quarter mile and then fell into the groove.

As soon as I started the 4 x 400s I immediately was forced to stop... by my right butt and hamstring. It felt like hard pulling in the area and I just could not move my leg forward. I almost tripped as I hobbled to a stop. I tried to jog slowly but ended up walking for a while. Unfortunately I was 2-1/2 miles from home, so I walked/jogged/limped home.

I've been sitting on ice and tennis balls and rolling on the roller. However I will say it's constantly throbbing. It REALLY is time to buckle down and take care of it. No more being stupid and stubborn and pushing beyond what my poor body can handle. Such is life! But all will be better soon. I really have nothing to be negative about. Just don't give me the flu again... please! ;)

Take care and stay healthy.

The Computer is Up, but we're buying a MAC

We got the computer back and we are still getting invaded by pop ups and slowness, despite the fact that Best Buy's Geek Squad got rid of the viruses (supposedly). So we are buying a Mac on FRIDAY. Yippeeeeee! I wish we could buy the cute little new Airbook, but we have to cut costs somewhere.

Anyway, quick catch up. I went to work for the last couple of days, celebrated our 3rd year wedding anniversary yesterday, and have been tending to a household full of sick people. I started it, then it went to the toddler, then my husband and older daughter got it. My older one still has it now and her doc said it was just the flu and to monitor her fevers with Motrin. She's been waking up every morning with a temp of 105. But the Motrin helps. He said to rush her to emergency if it crept up to near 108.

Sunday the toddler and I ran an easy 6+ miles and then watched the GIANTS pull out a SWEEEEEEEEEEET Super Bowl victory. Oh my goodness, simply amazing!!! That last 2 minutes was the best 2 minutes of football I've ever seen.

Monday after work I ran on the path alongside the airport near where I work. It was SOOOO freaking windy that day, but so sunny. I could NOT run indoors. I ran the 2 x 3 miles at tempo and it near did me in. Running like that in the wind is so hard. I had wanted to hit 6:50-6:55/mile average for each segment, but only managed 6:56 and 6:59 averages for each of the 3 mile intervals. And I had dried salt all over me from the sweat. During the cool down my lower legs cramped so severely that I had to limp to my car to get my sports drink. Within minutes after drinking it, I felt as good as new and was able to jog the rest of the cooldown.

I took a rest day yesterday and today will be 4 x 800s followed by 4 x 400s, both at speed interval pace. I can't wait!

Okay thanks for reading and I'll see ya' soon.

Computer Problems, UGH

My computer is in the shop getting checked out for a trillion viruses, so I'm borrowing my husband's laptop to post on the blog. Personally I think we need to bite the bullet and buy a Mac already. Sheesh.

Anyway had a great run this morning. I met Cheryl at 7 a.m. for an 8 miler and then met the running club at 8 for 6 miles, total of 14 with a fast finish. Well, the first 13 miles were at an average pace of 7:45 with the last 2 miles at 6:55 and 6:51, and the 14th mile was nice and slow. :)

Feeling good, hungry, but good. Broke down and had a scone today. First one in over a month. Weight is still good and coming down. I'm 7 lbs. away from goal weight. I think I can do this.

Have a great weekend. Enjoy the Superbowl tomorrow. Go GIANTS. hee hee.

Epic Run & No Whining

I woke up at 4:30 a.m. out of a very sound sleep in the middle of a dream (which I don't remember). I ate a half piece of wheat toast with 1/2 tablespoon of peanut butter for fuel. Drank a glass of water and also drank some Airborne. I met Ali and Cheryl at 5:00 a.m. and off we went.

We ran a mile warm up and 4 x 100 meter strides and then the workout:
2 mile interval at marathon goal pace, average 7:18/mile (my goal pace is 7:26/mile),
4 mile interval at tempo pace, average 6:48/mile (6:44, 6:52, 6:51, 6:45). Felt GREAT! A little tightness in the butt, but not bad at all.
2 mile interval at marathon goal pace, average 7:24/mile (much better).
1 mile cool down.

Then I got home and proceeded to have some very horrible gastrointestinal issues. I am still recovering from them as I type this. I think I was too dehydrated during and after the run. I'm feeling better now, but need to rest on the couch.

I'm definitely sore from CrossFit the other day, but in a way I think it helped me feel stronger for today's workout.

A Little CrossFit to Make Me Feel Better

Yesterday was a rest day, mostly due to the fact that I had no childcare and didn't feel like pushing the toddler as I ran. Anything to not aggravate the butt/hip situation.

But I felt the need to do something very physical, so I did a combination of two CrossFit workouts: Cindy and Mary. I love those girls! Of course I had to do modifications, but I am SORE today. It feels GREAT! Here's how my sets panned out:

In 20 minutes I ended up with 10 sets each of 5 jumping pull-ups, 10 traditional push-ups (no knees); and 6 sets each of 10 one-legged squats per leg; and 4 sets each of 15 squats.

Later I will run an easy 4 miles and finish with 6 x 100 strides. And I will ice and stretch, ice and stretch. I am going to rehab this as much as I can before I see a physical therapist (which I have discovered my insurance happily covers). I know, you're shaking your heads at me thinking, "She just needs to stop already and go straight to physical therapy." But I just can't... not yet. I'm shaking my head at myself. Trust me. I don't see a need to go to an orthopedic surgeon. What will that do for me? I don't need surgery.

Okay, enough of my rambling. I just want to quote what fellow blogger, Nat, left in her comments on my previous entry: "Better to struggle in training than in a race." So true, so true.

X-Ray Results

Well, they were negative. That's good news. My doctor (God bless him) was a marathoner himself back in the day and he won't order an MRI at this point. Oh well, it'll save me some serious money I guess. He did refer me to a sports medicine doctor though and I'm grateful for that.

I'm sitting on a tennis ball right now, and it's digging into the sore spot where my hamstring meets the glutes. Ouch. It's effective, but man it hurts.

I pulled a very stubborn maneuver yesterday and went running. I did 10 miles at an 8:30 pace. Was supposed to get at least 6 minutes of uphill time in there, but everything was too jacked up to add hills into the mix. Well, I'm sore today. My hip is kind of throbbing. But I won't complain anymore because it's really of no use.

I will run anyway. I figured out that I will run until I physically collapse to the ground and can't get up.

I don't know if that's just stupid or stubborn. A combination of both I suppose. I don't know what I will be doing as far as speedwork for the week. I will probably attempt it on Thursday. Today I'm resting, tomorrow I'm doing 4 miles and 6 x 100 strides. I just can't stop no matter how hard I try!

What is Happening?

Oh I could just scream, but at the same time I feel at peace with whatever it is that's going on with my body.

I set out on my 12 mile run yesterday and had a little soreness in the outer right hip. No big deal, I thought it would clear up as my body warmed up. Well it got worse and started to hurt and then I could feel my pace slow. The pain stuck with me for the rest of the 12 miles, even after taking 3 ibuprofen after the first 6 miles.

I stood in our 40-degree pool for 10 minutes after the run, and I iced the hip off and on all day yesterday and it's still sore today. Although not painful at the moment. It just kind of kicks me in the pants when I walk, stand up, go up and down the stairs, you know, when I move. :(

I'm hoping it's just bursitis or something, and that a little cross training will keep me in shape for when I start pounding the pavement again. But I HAVE to force myself NOT to run on it even though I want to so, so, so badly. I know I'd get out there and still feel the pain and still run through it like an idiot, possibly side lining myself right through Boston.

I am calling my doctor tomorrow and insisting on an MRI. I just need to know what this sudden, acute pain is. Could it be a result of the prolonged wear and tear on the IT Band, or my on going piriformis problem gone bad? Who knows? I hope to find out soon.

In the meantime it looks like A LOT of stationary cycling and swimming, possibly pool running too. God, please get me through this! Just help me accept it.

REST DAY!

I love my rest days. After taking the kids to school, the toddler and I had a leisurely breakfast and I'm still sipping coffee (it's after lunch). The toddler is down for his nap (but I hear him talking to his bear in his room). My legs are tired and sore from the killer workout we had yesterday.

I met Cheryl and Ali at 5 a.m. for the marathon goal pace (MGP)/tempo/MGP run. After a mile warm up and some strides, we set out for the hard part. Their goal pace and tempo paces are faster than mine, so my goal for yesterday was just to "hang" with them as much as I could. Ha! These women are CRAZY fast.

My splits were like this:
2 miles at an average 7:12/mile pace (my goal pace is 7:26/mile)
4 miles at an average 7:00/mile pace (within my recommended range)
1 miles at an average 7:18/mile pace (still a little too fast).
Then we ran a mile cooldown.

Can you tell why my legs are so tired and sore?

The Spirit of The Marathon was a good movie. I enjoyed it so much. I laughed a lot through the film because of some great one-liners by a few of the runners, and some of their spouses. It really was inspiring to follow all the different runners on their marathon journeys. Of course the highlights of the film for me were Deena Kastor and the historical perspectives of the marathon. Daniel Njenga was pretty good too! What a sweet man. I'm a new fan of his now.

I recommend this movie to anyone that is remotely interested in running a marathon someday, or to anyone who is married or a family member of someone interested in running a marathon. It's pretty honest.

Okay, I rambled enough. Time to take care of things around home. See ya' soon.

Good Couple of Days

Thanks again for everybody's very kind words! You all know how to lift a person's spirits. :)

Monday night I met some friends from work for a great dinner to celebrate my good friend Lisa's promotion to Police Sergeant (she's on the right in the picture). Yaaaay Lisa!!! We all had a great time talking about old work stories, old romances (and laughing at those) and all kinds of funny, present day stuff.

On the way there (2+ hours) I literally sat and kind of rolled on a tennis ball and it worked WONDERS on my sore spots, the piriformis and the hamstring tendinopathy. It was like 2 hours of trigger point therapy. It hurt, but I tell ya' I feel a thousand times better. I also sat on it on the way home. I will never underestimate the tennis ball on pressure points again!

Yesterday I was able to do a solid 11 mile run on the treadmill. 5 of those miles were the Newton Hills Simulation workout and I ran that entire portion at an equivalent 7:08 pace. I say equivalent because you have to adjust your speed on the hills but you still put out the even effort as you would on the flats.

After a quick pitstop, I did another 4 miles on the hill program setting of the treadmill, slightly slower than tempo pace and during the flats I ran at marathon goal pace. My butt started to get sore toward the end, but overall no pain and no problems! Thanks to the tennis ball.

Anyway I was cooked, done, toast, by the last mile. I was so dehydrated that I couldn't even talk to my husband and kids afterward and it took a good 2 hours for my body to feel normal again. I slowly ate and drank and eventually it got into my system and I felt better. I have to remember to bring water to the gym next time. Hello!

This morning I met the gals for an easy 4 mile run followed by 6 strides. It felt great. I think I'm at about 80%.

Tomorrow I will run a hard workout with them again and then it's a very busy day with the family. But we will end the day on a GREAT note. Out for a pizza dinner and then I get to watch THE SPIRIT OF THE MARATHON. Woo hoo, I cannot wait! My hubby and kids opted not to watch it. (I think they just don't share the same love of marathons as I do). ;)