a surprise...and a sunrise run

i've been following the pfitz plan pretty closely and today was a scheduled long run of 13 miles

no problem..had it on my schedule since the beginning.

surprise arises when...

i pick-up the book again from the library yesterday...

and its the second edition book.

had no idea they updated the book...and the training plans.

so i'm looking over all the updates to the book

and training plans and notice that my long run of 13 miles

now includes...8 miles at marathon pace.

wish i would have known that before i did an hour of strength training/core work

ok.

well...i really don't know what my marathon pace is going to be.

or what i'm capable of.

based on my last 6 mi tempo run time (53:34)

from the mcmillan calculator... MP is 9:58.

and from vdot calculator ...MP is 9:41.

so my plan was to try to run in between those two times.

rich was working today, and its going to be 103 degrees today...

so i needed to get an early start this morning.

woke up at 4:45.

and was out the door at 5.

legs felt tired right away from the strength/core work

i did yesterday.

and i couldn't see my garmin to tell if i was on pace

because it was PITCH DARK!!

i stayed on the sidewalk/trail until things lightened up.

the run itself was pretty uneventful.

but after a couple miles my legs loosened up

and i got in a groove.

here's the splits: (need to figure out how to just copy info from garminconnect)

10:45

10:08

10:12

10:30

10:28

9:59

9:54

9:55

9:59

9:44

9:50

9:39

9:37

0:56(9:07)

yay! i did it. i can't believe it! those 8 miles averaged out to about 9:52 pace.

so excited. and this is just the beginning of marathon training.

13.1 mi. total

avg pace 10:02

2:11:36

weekly total 40.02 miles

yearly total 505.23

off to go rest up, eat, and pack.

gonna spend a couple days with my sister.

you know it was a good workout when...

you look like you just got out of the swimming pool
and sweat is dripping from the bill of your hat :)

yep...love those kinds of workouts.
had intevals to do today.
the goal was 8 mi total w/6 x 800m @ 4:05 (400m RI-3:00)

i was thinking of heading to the track this a.m.
but...decided to sleep in a little bit
and do the workout on the treadmill instead.
i wore my garmin just to keep track of my heart rate...

so i'd have an idea how hard i was working.

started out with 2 easy miles warm-up (10:30, 10:30)...felt great

HR 141 4:03 HR 165
HR 141 4:03 HR 166

HR 136 4:00 HR 170
HR 146 3:58 HR 172

HR 145 3:56 HR 172

HR 152 3:50 HR 174

this one felt so great...i decided to do another one...

HR 147 3:47 HR 174

2 easy miles cool-down. (10:00, 10:30)

9 total miles...about 90 minutes

how did your workout go today?

happy running.

week 2

glad today is a rest day...up late last night watching fireworks and hanging out with good friends. i ate way too much. i tried to be really good with my eating the whole time, but as the night wore on...i splurged with a piece of strawberry pizza and some snacky stuff.

well...the first week of training is in the books. all went well. and today is a rest day. gonna plan on stretching a bunch & resting my legs.

got my race packet in the mail for the wharf to wharf race on the 25th. i'm #1914. i'm getting really excited for this race. Lots of fun, family & friends :)

this weeks plan:

monday: rest day
tuesday: 5 mi easy core/strength
wednesday: 6 mi easy
thursday: speedwork 8 mi total w/6 x 800 @4:05
friday: core/strength
saturday: 5 easy
sunday: 13 mi long run

total mileage for week: 37 miles

a little speed

went to bed early last night...
i was a little bit nervous for my run today.
on the schedule was a tempo run...
8 miles w/6@9:15.
this is basically a simulation of my race
at the end of the month.
my goal for the race is to go sub 54:00
and this tempo run would give me a good indication
if my goal was even attainable.

the alarm went off at 5:15.
got up...threw on my shoes, garmin, ipod, & hat
ate a yogurt,
and headed out the door.
the first mile was a warm-up..
felt good.
eased into a faster pace...
and surprisingly, it wasn't as hard as i thought.
the whole run felt really good.
during the last mile, i started to get a mild headache..
dehydration.
need to drink more.
but i did it...
here's my times for the run
10:16,8:57,9:01,9:01,8:55,8:59,8:41,10:23
the first and last miles are warm-up, cooldown

by my calculation, i ran 53:34 for the 6 miles.
i'm beyond excited.

also added up my mileage for the month of june...
138.93 miles
that is the most i have run in a month...
ever.

total for the year so far is 447.67
not bad considering i didn't run for 2 months.

off to read my new runner's world magazine that just came in the mail :)
happy running.

just a few of my favorite things

PB2- i absolutely adore this stuff. peanut butter...guilt free.
pb2-powedered peanut butter
ingredients: roasted peanuts, sugar, salt
serving size: 2 tblsp.
calories: 45
calories from fat: 13
fiber: 2 grams
protein: 5 grams


vs. traditional peanut butter
serving size: 2 tblsp.
calories:190
calories from fat:130

once you try it...you will never go back to traditional peanut butter. it's super easy to use. just mix with a little bit of water and voila...yummy goodness. they also have tons of recipes on their website.





the gas cap. i just saw this the other night. i want one of these SO bad. right now on my long runs, i use this cumbersome hydration belt. its so heavy and jostles up and down when i run. but it is a necessity. it holds my water and my fuel for my runs, not to mention it holds my keys and my cell phone as well. but this cap would be an awesome alternative. it has the ability to carry keys and hold up to 6 energy gels, plus its super cute. don't you think?






thomas' bagel thins






100% whole wheat bagelthins. these things are awesome.
great for sandwiches or just toasted with some pb2. this is my favorite post-workout snack.










GU energy gels.


these are my favorite way to fuel up
during a long run. chocolate outrage is the yummiest flavor ever made. tastes like chocolate frosting.


these are a few of my favorite things right now.
do you have any favorites??

its all about the plan

i'm really excited to finally get going on training.

i've been combing over tons and tons of training plans

for what seems like forever,

and after much thinking and reading, and contemplating...

i've decided on the pete pfitzinger's 18/55 plan (18weeks long/55 miles per week at peak)

from his book advanced marathoning.

with a first marathon...the goal should be JUST to finish.

but i would like to finish, but under 4:30:00, and maybe even...

dare i say it...4:20:00.

so i've laid it out...those are my A,B, & C goals.

i've been working on building up my base weekly mileage for the last couple months,

along with training for the Wharf to Wharf 6 mi race

in Santa Cruz on july 25th.

this race will give me an idea on what my fitness is...

so i will be able to plan training times for my runs.

the first 3 weeks of my marathon training with take into consideration

my 6 mi race coming up, so it is a mix of both training plans.

i also added in a lower mileage week, the week of my race.

so the plan is for this week is:

monday: strength/core

tues: 7 miles easy run + 10x100m strides

wed: 5 mi. recovery

thurs: 8 mi total, 6 mi tempo @9:15

fri: rest

sat: 5 mi easy + strength/core

sun: 12 mi long run

weekly total: 37 miles

looking back...and ahead

so i found this old picture of me the other night...

all i can say is wow!

i don't even know who that person is anymore.

i just can't stop staring at it...

it's like i never really saw myself like that.

its really strange.

but i am a different person now.

i'm trying to eat healthy..

for me...

and for my family.

i feel really guilty because i was not a good role model for my kids when it came to eating.

it was always junk food galore at our house.

but i've come to think of food in a different way now.

food is fuel.

food is fuel.

what does my body NEED?

sure...i would love a big sundae

but i will regret eating it when my body doesn't feel good after.

food is fuel.

that has been my mantra over the past year.

i've really tried to educate myself on everything nutrition...

what to eat...

and why.

read tons

and tons

of books.

and along the way...

i have found two things that i'm very passionate about...

running

and helping people eat better & be healthier.

it starts with just one change...

then another...

and another.

looking ahead.

i'm excited...

i've decided to run a marathon.

two cities marathon november 7th

here in fresno.

i officially started my training today.

and

i will be taking a nutrition class @ city college

this semester...

with the hopes of becoming a dietician someday :)

i'm gonna try to post my training

and recipes

and other stuff

that i come across

that helps me stay healthy.

race report

at mile 1...seeing everyone made me cry.

i know it is long overdue, and actually i wasn't even going to write a report...but i've been asked where it was. lol

Race weekend started friday afternoon, when i went to pick up mine and Portia's race packets. I arrived at the high school where they were having the Expo and met Lisa and the other gals who ran the relay. It was fun to walk around and look at all the run gear and goodies. Got my race number and shirt and hat. I hadn't been feeling well the last couple days, and the kids had been sick. I would not let myself feel sick. I was popping tylenol and just trying to rest. I spent the majority of saturday just resting. Portia and her family were coming from Valencia and arrived around dinner time. I made spaghetti and meatballs for dinner. It was yummy and was a good carbo load before the race. We visited a little while before heading to bed at 9. Race day would start early. The alarm rang at 5, although i had been up for a while. I was really nervous, but excited. so much anticipation leading up to this day. Got dressed...and went to the kitchen to make a pot of coffee. Everyone else was getting up too! i had yogurt and a banana for breakfast. and about a third of a cup of coffee. It was about 6:15 and portia and i headed out. The boys and kids were gonna see us at mile 1. We got there and found parking. We headed over to the applebees to meet up with lisa and the girls. We all prayed and then wished everyone good luck and would see them at the finish line. Portia and I headed over to the corrals. We were in corral C. Lots of people. i was surprised. we stretched a bit and before we knew it...the gun went off and the whole mass of people started walking...and then it turned into a jog. With so many people it was really hard to even run. about a quarter mile into it...i said goodbye to Portia and went on my way. The first mile was really slow...because so many people. Got to the first mile marker and saw my family. Rich and the kids, my mom and dad, & Katie. I started to cry when i saw them all. I am so thankful for everyone's support. I could not have done it without them. around mile 3 i had to go to the bathroom. saw the porta-potties, but there was a line...so i didn't stop. saw more potties at mile 4...only one person in line...so i stopped...seemed to take forever...it was probably 3 or so minutes. finally got back on the road...found a good pace and just kept going. had my tunes playing and was just enjoying the scenery. There were bands along the way, although i couldn't hear them, because of my ipod. around mile 6 i chuckled to myself as a girl in front of me pulled out her camera and started snapping self-portraits and then random scenery shots. she then ran over to the side and took a picture with her family. i felt really good, just cruising. around mile 7 at the turn around...were rich, my mom and shannon. they were cheering...made me smile and get choked up again. cruising along until mile 8 or so...decided to eat some sport beans...had to walk through the rest stop and got water and ate my beans...then at mile 9 was the hill. i remember putting my head down and just booking it up the hill. i knew we were almost to the end. after the hill, the legs were a little tired, but i knew i was in the home stretch. kept running....finally saw woodward park. kicked it into high gear for the last half mile or so...ran up to the finish...and was so elated! 2:23:57. i did it! i finished!!

enjoyed a nice hot breakfast, and chatted with everyone after.

i can't wait for this! i'm so excited.

it's been months in the making..well actually 13. and it's finally here. this sunday i will run a half marathon. a half marathon. i actually can't believe i'm saying it. 6 months ago i couldn't run a mile and now here i am. granted, i'm not the fastest runner, but i'm going to run 13.1 miles without stopping. and in a respectable time. that is unbelievable to me. and its all been through the grace and strength that God has given me. i could have never done this on my own. He is my strength. He is responsible for it all!! Through this whole process, the verse that i've probably said most often was Phil 4:13, "I can do everything through Him who gives me strength." That verse has been on repeat in my head.

i ran my last long run this past sunday. 12.15 miles. ran along a pretty hilly path and i still made it in 2:13:04. so stoked. so on the flatter course, i think i'll be able to go a little faster.

this weekend is the culmination of a long, hard, but wonderful year, in which God has done so many wonderful things in my life. " If anyone is in Christ, he is a new creation. The old has gone, and the new has come." 2Cor. 5:17 I am a new person. God's love, forgiveness, and grace are abounding. And they are anyone's for the taking, but we must first humble ourselves and ask for it. This year i begged for God's forgiveness...and he graciously and lovingly gave it. and he made me a new person. i am different inside and out. i am so thankful.

(pictures taken from the runfresno.com site)

feels like fall.

the weather here has been gorgeous.

today was a high of 71.

love wearing long-sleeves, jeans, and sandals.

went for a long run of 11 miles this morning.

it was chilly when i left...about 49 degrees.

but of course, i warmed up pretty quick.

rich met me on his bike about halfway through the run with some sport beans and water.

he's an awesome pit crew :)

made it back in under two hours. woohoo!!1:59:08

i'm not so scared anymore about the race.

i know i can make the distance, just have to keep training and getting stronger.

off to have a celebratory piece of pumpkin bread with chocolate chips.

yummy.

keep running.

yesterday was my weigh in day and because of my happiness when i saw the 160, i decided to splurge a little bit :) went and had a hamburger with onion rings. planned on eating the whole thing. but... i couldn't. it tasted SO good, but only ate two onion rings and half the hamburger. i was stuffed.

then i ran an easy 6 last night on the treadmill and i'm off to bootcamp this morning :)

feelin' good

yep...woke up this morning and weighed myself like usual.

i know..i shouldn't do it EVERY morning, but i do.

and was surprised to see 160.3 WHAT???

finally moved off the 163. i was stoked.

ran about 5 miles.
did intervals again...this time...mile intervals.

ran a mile warm-up
then 10:30
then 9:53
then 9:24
then mile jog

all in all a good workouts.

today is......wednesday.

the days are flying by....can't believe its wednesday.

ran 4 on the treadmill.
and intervals....1 minute run at 8.0mph....1 minute walk...repeat 7 times.
could have gone a few more, but had to get the kids from school :P

38 days....

39 days left....

today its only gonna be 78 degrees!! yahoo!!

that means i'm gonna run tonight :)

busy with bible study and working in the kids classrooms today.

yesterday ran 8 mi on the treadmill in 1:32:13...not bad...felt pretty good...started getting a second wind after 6.

this past weekend a friend of mine invited me to an exercise bootcamp. there is a gal at our church who does these and they are super fun. it was a great time for fellowship and exercise!

last friday i ran 6 miles on the treadmill in little over an hour. (gotta remember to blog when done exercising. lol)

46 days left....

and the clock is ticking. i'm already starting to get nervous.

ran last night.

an easy 3 miles,

then some interval sprints.

i'm off to help in ryne's room today

so i'm gonna do my workout later.

off to eat my breakfast of champions :)

monday morning.

ran an easy 4 miles on the treadmill 44:32. then did some situps/pushups.

listened to the new david crowder band single...shadows. awesome song. their new album comes out tmr....can't wait.

talking about music.... wanted to write the lyrics to a song that i absolutely love and listened to it over and over when i first started to run on the treadmill. its by addison road.

Run

Stoplights, breakdown, we cry, last try
Worlds collide, time to decide
Where you want to go in this great big world
Where you want to go in this great big world
Stuck here too long in this sad song
Lost in a street, everyone has
Vanished and you're all alone
But you don't know where to go
Yeah you're all alone
And you want to go home
(CHORUS)
Run just as fast as you can
Run, 'til you reach the end
Where the fallen finally land
And your world starts over again
Run
Next page, new day, finding my way
Stumble upon the strength to move on
I am not alone in this great big world
And you are not alone in this great big world
(CHORUS)
Run just as fast as you can
Run, 'til you reach the end
Where the fallen finally land
And your world starts over again
Run
Run now don't you look back
Run towards the light straight ahead
Where the lost souls make a beautiful sound
And new life is finally found
Run
Your free, free falling
A new beginning
This is our time
(CHORUS)
Run just as fast as you can
Run, 'til you reach the end
Where the fallen finally land
And your world starts over again
Run now don't you look back
Run towards the light straight ahead
Where the lost souls make a beautiful sound
And new life is finally found
Run

10 mi run that was really 9

went out for a ten mile run this morning. my buddy, portia, went along with me on her bike. she's the best. came to cheer me on and keep me company. the trail was busy this morning with lots of friendly faces. at one point we look up and see hot air balloons. i forgot the hot air ballonfest was this weekend in clovis. so great to run on the trail with balloons all around. on our way back, one of the balloons had landed in a mini storage facility and one was getting ready to land and bumped into a tree. so funny. i felt great the whole run and even had a little at the end for a little kick. i felt i was making good time, but couldn't really tell because i didn't have mileage markers. my goal was to make it under 2:03:00. a month ago i ran 10 miles and that was my time. so if i could beat that ...i would be happy. i made it home in 1:38:34. so i was stoked. i mapped the run and it turned out only to be a little over 9 miles...not the ten i thought. oh well...i have another ten miler next weekend. but i felt great. loaded up on jellybelly energy beans about half-way through the run and chewed my gum, so i was set.all in all ... a good run. can't wait for next weeks.

start over again.

yep...that is my intention.

starting over in alot of aspects of my life. like this blog...thought it would be a great idea to keep track of my training for my half marathon in november.
yes..i said half marathon.

never have i been a runner, but about 5 months ago i began a journey.

a journey to be the best person that God made me to be, and that meant losing the 65 pounds that i had added over the past ten years. started weight watchers at the end of april and have been going strong since. i am down 42 pounds total. i now weigh 163 pounds. but along my journey of exercise and eating better i became a runner. it didn't start out like that though. i started on the treadmill, and could barely walk a mile. but little by little, i started to run, and soon i was running a mile. then two. and now i am up to ten. and run about 25 miles a week.

i have 51 days of training left and i thought it would be fun to document that journey.

is it summer yet?

i love this.....

http://www.youtube.com/watch?v=eVqqj1v-ZBU


(i wanted to embed the video, but can't figure it out :p)