it's official...

i've been checking the smokey bear run website

to see if they posted results yet...

because i wanted to get my official time..

well they posted them today,

and guess what??

i placed 3rd in my age group!!!!!

50:55

i can't believe it.

bummer we didn't wait for the awards,

so i didn't get my trophy. LOL

september recap & a few more pictures

blake, drew, & josh before the race



me before the race



Kym, Ryne, Shan & i before the race

right before the finish

september was an AWESOME month.

i ran 200.75 miles.

my biggest month to date.

973.50 miles so far this year.

only had 6 rest days this month.

my highest mileage week was 9/13-9/19 with 52.84 miles

i had 3 long runs this month; 16 mi w/12MP, my second 20 miler, & 18 miles

i raced the smokey bear 10k

50:55...a PR

went through some rough patches this month mentally,

but came through stronger than ever,

and more determined.

today i had 9 mi w/5x1000m @ 4:47 (RI 3:30)

i ran 4 warm up miles outside and ran the intervals on the treadmill

intervals went like this:

4:50, 4:49,4:47(HR168),4:47(HR169),4:44(HR170)

then one mile cooldown.

i heart intervals.

i love when i'm dripping with sweat.

and today was no different.

i was SOAKED. sweat dripping off the brim of my hat.

and dripping from my shorts.

 seriously drenched.

tmr is a rest day.

friday 12 miles

sat 6 recovery miles

sun 18mi w/14@MP (8:50)...going for broke on this one

then i have two more high mileage weeks before i start my taper.

i'm thinking about running another 10k in a couple weeks,

this one is here in fresno,

and is pancake flat.

haven't made up my mind yet.

we'll see.



smokey bear 10k race report

so the morning started bright and early at 5a.m.  the kids sprung out of bed. they were excited to get up and put on their clothes with their number already pinned on front.  everyone had breakfast, got ready, and we headed out the door at six.  we planned on meeting our friends, mark & kym and their son, conner, on the way.  and we planned to follow them there. 

about 8 weeks ago, i talked kym into running the 10k with me.  got her a training plan and she had been following it since.  she called last week and said she chickened out of the 10k. she wasn't sure she could run it because she had shin splints, but had switched to running the 2 mile race instead. so we were both still really excited about the whole day and sharing this running experience :)

so we met them, and headed up the road to bass lake. we got there just before a giant rush of people started to come. pulled in the parking lot and started to unload. some people pulled right next to us, and i looked up and saw it was a friend who was also running the race. chatted with her for a few minutes and then headed over to check out the scene and hit the bathrooms.  soon they were calling for the kid's 1/2 mile race. all 3 of the kids were running.  pretty soon the gun went off.  i missed the start, cuz i was in the bathroom line again :)



can you see ryne?  he's over on the right.



the kids race was fast, before i knew it, both ryne & shan were already finished.  we were just waiting for drew to come in.  the kids said drew was walking.  he finally made his way in...and he was the very last kid to come in.  but he didn't even care.  we gave him big hugs and told him he did a great job.  he was very happy to get his participants ribbon :)  i decided to go warm up for a little bit, went for a jog  and stretched my legs. i missed kym's race completely. i was so sad.  soon they called for the 10k people to line up, so i met up with a couple friends and chatted for the final minutes before the start.  i was really excited race. can you tell from the picture? LOL

and then the gun went off...and i just took off. i hit the button on my garmin and thought i heard it beep...come to find out...it was someone else's watch that beeped, because when i looked down mine was still on 0. bummer....so my watch was off by .15mi.  but i took off and weaved to get through the crowd. i looked down at my watch and it said 6:30...and i thought, "wow..i didn't know i could move that fast. slow down". no kidding about that adrenaline rush.  got into a little rhythm and tried to stay about 8:00 pace.  hoping i could hang on and then have a little kick at the end.  the first 3 miles were great. the little hills didn't seem so bad. it was what they called rolling hills.  and it was up at about 4,000 ft elevation.  i had heard people talking that this was the toughest 10k in our area, with the hills & elevation. but i tried not to think about it. and here i was cruising over the hills on the way out.  at the turn around i felt ok, then the hills started rolling and i felt like i was starting to lose it. just tried to hang on & keep pushing as much as i could.  had my eye on the person in front of me and tried to catch them.  finally i saw the 1 mi sign...so i knew i had 1.2 to go...tried to kick it a little more, but my legs just felt so heavy, and i was starting to get a headache, so i knew i was getting dehydrated, but i was actually surprised at how fast i was moving.  i finally started to see the crowds of people ahead of me so i knew i was coming to the finish line and as i got closer i saw everyone there yelling. rich was standing in the middle of the road and had the video camera on me and then he and the kids all started running with me for about the last 100 meters or so. i gave it everything i had, and when i crossed i looked and saw 50:55. i felt like i could barely breath and they were telling me to rip off the tag from my number.  got some water and found the family.  i was seriously excited!! i didn't make my goal of sub 50, but i was close and i felt like i had done my best. and that was what i was after.  we hung out after the race and wait for the awards ceremony.  ryne ended up getting 3rd in his age group for the kids half mile. and kym won first in her age group for the 2 mile. so awesome. she rocked it with 17.07!! so proud of her. we waited around to see what my official time was, but it was taking forever and we were starving. so we headed out to get some food.  we ended up at "the forks", which is a little hole in the wall place, known for their burgers. and they were awesome. then we headed up to mark & kym's and hung out with them for the rest of the day. such a fun day spent with awesome friends. we were exhausted when we got home and i knew i had a 17 mile run the next day (today). so i was asleep by 9:30.  woke up bright and early with a slight headache, which i knew wasn't good. i had tried to drink tons of water after the race, but i guess it wasn't enough.  i was out the door at 6. ended up doing 18.31/ 2:58:01/avgHR 151/ avg pace 9:43  the first 12 or so miles were awesome, felt great. stopped by home and grabbed more gatorade and from that point on my legs felt so heavy i knew i was dehydrated. so i just kept drinking tons of water and hoped i didn't bonk.  i ended up finishing fine, got in my ice bath after. but the legs are a little bit sore.  tomorrow is a rest day, so i will be resting and stretching :)   the race was tons of fun and i can't wait for the marathon.

 and here's some pre-race interviews with the kids, kym and me :)





'twas the night before...

the smokey bear race.

i'm trying to think happy thoughts.

trying to stay in a relaxed mood.

trying not to stress myself out.

because you know i'm really good at that.

just want to go out and have fun

and run HARD.

run the best race i can.

this is all about me

and doing my best.

i will be happy if i do that.

and i will be jazzed if make my goal of 50:00

i did it again.

the last couple days have been a blur.

everything has been moving SO fast.

monday was a rest day-runningwise.

but i was taking advantage and making sure my recovery

from my 20 went well.

my legs have been a little tight since my run,

so i've been stretching/massaging them really well.

on tuesday i got up and ran 4.5 miles to warmup

and then i had 6x600 intervals to do.

i opted for the treadmill for those.

the track was full of people and didn't feel like dealing with that.

the plan was to run the 600's @ 2:25 with 1:30 RI

well the legs didn't want to move that fast.

i ended up running

2:38 HR 166

2:38 HR 168

2:38 HR 169

2:36 HR 171

2:36 HR 171

2:35 HR 172

1 mi cooldown

total of about 8 miles.

and i did feel like i wanted to puke after those.

it was great!!!

i think those work out to be under 7:00m/m pace.

love me some intervals.

then had 12 on the schedule for this morning.

wasn't sure how the legs were gonna feel.

and it was chilly this morning, 59 degrees,

had to wear my long-sleeve shirt today.

its starting to feel like fall.

well...my legs felt like cement blocks.

they did not want to move,

and for the first 4 miles,

i really felt like crying...not because they hurt,

but i was feeling sorry for myself.

why haven't my legs recovered?

why am i pushing myself so hard?

if i can't run well today, how am i gonna do on sat, for my race?

am i even having fun?

why am i running in the dark?

and then i gave myself a little pep talk

and all was better.

the last four miles,

i told myself to go at a pace that i was comfortable.

i start to think happy thoughts and

then look at my garmin,

it was a 10:30 pace,

and i thought...well not that comfortable.

so i picked it up a little bit.

ended up feeling like i hadn't had a very good run.

downloaded the garmin info

and it instantly made me happy :)

12.26mi/ 1:54:25/ avg HR 153/ avg pace 9:19

i guess i didn't do as bad as i thought.

yeah...my legs are tired,

but they were still cruising,

and the HR was low.

i'm stoked.

and yes, i did it again.

wasn't watching who was around, or where i was "okie blowing"

so this time, a man on a bike got sprayed.

sorry mr. man :P

trying not to think about my race on saturday too much.

i don't want to stress myself out.

its the SMOKEY BEAR 10k at BASS LAKE

got my number last weekend,

i'm #24

the kids are running the 1/2 mi kids run at 8:00

and then i run at 8:30.

wish me luck.

20 things i learned from my second 20 miler

1.  it's so much nicer to not have to run with a headlamp.  left this morning at about 6. the first few miles were on sidewalks near local shopping centers, so it was nice and bright until the sun came up.

2.i love running with my new shuffle.

3. when running with ipod and music turned up on the trail, make sure to look around to see if anyone is close before doing an "okie blow".

4. apologize profusely when accidentally "okie blowing" on the nice man running. 

5. lemon-lime gatorade tastes AWESOME when mixed with fruit punch gatorade.

6. i don't like my nike short-sleeve running shirt. when soaked with sweat it sticks to me. it.bugs.me.

7.  i need sunglasses that don't fog up when i run.

8.  when passing by the old-folks home at around 6 a.m. it smells like eggs, pancakes, & bacon.

9.  after smelling the eggs, pancakes,  & bacon...that is all i thought about the rest of the run.

10.  after a 20 mile run; eggs, pancakes, & bacon taste REALLY good!!!!

11.  if you leave a note for your husband that you will be by the house at 8 a.m. to get gatorade, and end up showing up early and not seeing him...he will not know that you came by and will come looking for you.

12. after having 3 chocolate mint GU's...it is no longer my favorite.

13. iron maiden really does make me run fast.

14. i loved getting a second wind at mile 15.

15. you really do use your arms when you run...i know... cuz mine are still sore from bootcamp the other day.

16. the best recovery drink is a GIANT glass of chocolate milk.

17.  compression socks work wonders on tired, sore legs.

18.  this run was a huge confidence booster.

19.  even when i try to run slow...i end up running faster than i wanted.

20.  when i finished my run...i wished i could have kept going.  48 days!!

20.02 mi/ 3:10:20/avgHR 153/ avg pace 9:30

v-ups & a skirt

my friend, Kristina, invited me to join her at bootcamp this morning.

so i went.  i was so excited.

just a small group of 6 of us.

met some really nice people who are also running the two cities marathon.

it was really fun, but the v-ups were kicking my butt.

(lisa...you remember those don't you. LOL)

kristina is training with this group called pinnacle for her half marathon

and she also does the runner bootcamp 2 days a week.

i've been to other bootcamps,

 so i was curious to see what it was all about.

so today we did a circuit of

10 v-ups

20 flutter kicks

run a little ways

and do 20 high knees

run a little ways

do 10 dips

and finally

10 push-ups leaning on the picnic table seat

and then run back to the beginning and

run through the circuit as many times as you can.

i think we did it for about 45 minutes.

i lost track of how many times i went around,

but it was ALOT.

we just went through the circuit as fast or as slow as we wanted.

at first i was thinking...no big deal.

by the 3rd time around...

my arms were on FIRE.

my triceps, shoulders & chest already are sore.

i can't wait to feel them tmr.

the guy that ran it was super nice,

(can't remember his name)

but i said thanks for torturning me with the v-ups.

he laughed.

so hopefully i won't be too sore for my runs this weekend.

saturday i have 5 recovery miles

and sunday is my second 20 miler

getting excited!!

i've also been thinking about my marathon outfit :)

i tried on a running skirt the other day at sports authority,

didn't like how the nike skirt fit.

but i found these online

and they are super cute

and look comfortable.

i added a video i found on their blog

with their new fall line...

watch the video...

two girls are wearing this black/gray argyle skirt...

that is the one that i want.

so stinkin' cute.

with black compression socks.

love.

i was tired this morning.

so i slept in,

i knew it was going to be cooler this morning,

so i decided to go for my 12 mi run

after the kids left for school.

drove over to the park and ran.

it was really nice to be running without my headlamp

in the sun.

although, at the end it did get a little warm,

and i was wishing it was 55 degrees rather than the 78 it already was.

i felt like i was so sluggish this morning,

but wasn't really paying any attention to garmin

and was just enjoying my music and climbing some hills.

didn't really think about a whole lot this morning on my run.

kinda just spaced out.

mentally, i'm feeling tired.

i don't know if its school, or all the kids' school stuff going on,

but my mind is tired.

it was nice not to think about anything for a couple hours.

i finally watched "spirit of the marathon" on hulu the other day.

i've heard people talk about it,

but had never seen it.

i loved it.

 very motivating,

and inspirational

and totally, made me cry

several times :)

the marathon

feels like something so big

and insurmountable.

and yet, with the strength that god has given me,

i am able to get up everyday and run and prepare for it.

somedays, i am amazed that i was able to accomplish what i did,

but i know,

and am thankful to the One who makes it all possible.

i am thankful that i get to run.

12.04mi /1:52:11/ avgHR 157/ avg pace 9:18

wipeout.

took off this morning for my 10 mi run

with 7 at tempo pace (8:30).

the first two miles were warm-up...

just cruised along..no problem.

my garmin beeped and it was time to step it up.

speed up to 8:30 or so pace.

cruising on the streets/sidewalks in our neighborhood

streetlights on/ headlamp on.

the first mile, was hard, but not unbearably so...

started to zone out
and just get used to the pace,
first tempo mile was 8:26...
feeling good.
still shuffling along on the sidewalk,
catch my toe on a raised grate in the sidewalk
and i totally flew forward.
it was like in slow-motion...
landed and slid on my right knee & hands.
kinda laid there a second, and then hopped up
and started to run again.
i was right at the beginning of my tempo,
no way was i going to let this stop me.
my hand kinda hurt, but no blood,
look down at my knee,
serious scrape, and blood.
my water bottle got a little torn up & scratched.
by the end of the run the blood had dripped down my leg & dried
sorry...no picture.
so does that make me bad ass or just clumsy??

so the fall slowed me a little for mile two 8:41
miles 3-5 were going along fine
8:36, 8:26, 8:35

when i got to mile 6
lots of negative thoughts
and self doubt started to take over.
had to really keep pushing out the negative
and focus on my goal.
i really am my own worst enemy!!!
mile 6 & 7 were 8:39, 8:49
that last mile, i wanted to stop so badly.
i know i have more in me...my HR wasn't upbearably high.
can't wait to see how i do in the race on the 25th.

and finally a mile cool-down.

all this on 4 hours sleep.
i slept great last night until about 1:30
then was tossing & turning until 4:30
when i finally got up to run.
drew came home yesterday from school
and his eye was bugging him,
i think it's just probably pink eye.
but of course, because i'm neurotic
and can't stop worrying..
i was up those last 3 hours thinking about him
hoping he did not wake up and have his eye so puffy/goopy.

so called the dr. this morning
and we have an appt at 11:30
now he says the other eye is getting itchy...
oy vay!!

so last friday was shan's first cross country meet.  i think i was more excited than she was.  this was one of the bigger meets, because all the local elementary schools would be there. there was probably about 90-100 4th grade girls racing.  they ran all around the middle school fields...we saw shan in the distance as she took off. the race distance was .7 mi.  at the first point when she came close to us, i was taking pictures, and of course yelling for her...she looks at rich and i and says..."i can't!"  what do you mean you can't???? we yelled, GO!!!  that girl got her second wind and by the final stretch had a giant kick. she was passing people right and left. she finally ended up passing this girl in the picture. love that look of determination on her face.  she was so pumped after the race, and told me, " I LOVE RUNNING!"  that's my girl :) she came in 28th, and was so excited. can't wait to see her run again.

i'm back in business...

with this little baby, in blue.

you see, my ipod died while we were on our santa cruz trip this summer. well, actually, i killed it.

soda was ACCIDENTALLY spilled all over my ipod, camera, and phone.i was seriously upset, but i had a deep fried twinkie and got over myself.  Rich managed to save my phone, but the camera & the ipod were toast.  so i have been running without any music for a while now.  which hasn't really bothered me a whole lot, since i probably won't run with my music in the mornings, when its dark out.  i'm too freaked out without the added distraction.  but i have been running my long runs of late without any music. and i think it would be fun to listen to some.  maybe it will pump me up and make me go faster :)  anyways, rich is going to be finishing up his crazy 2 weeks of overtime, so sunday i won't have to start my long run @ 4:30 :)  i think i will actually wait until the sun comes up and run it without my headlamp and with my new little shuffle.  this is THE coolest little music player.  i had a nano before and it was great, but this is BEYOND awesome.  the thing is TINY, and it clips on to my shirt. how amazing is that??  and with the press of a button, it will tell me the name of the song and artist, and i can scroll through my different playlists. jackpot!! and no more little move your hand around the circle to navigate the thing...nope...just good ole fashioned buttons. + & - for volume and the others for skip forward or backwards.  can't get much easier than that!!  sunday morning can't come fast enough :)  and my husband is excited because football starts??  who knew?? 

8 mi. VO2Max 5x800 @3:46 (RI 2:30)

so for my non-runner readers...

the title, in plain english means...

speed interval workout,

8 mi total, 3 mi warm-up,

run 1/2 mile 5 times, each time in 3:46 or better,

while recovering/jogging for 2:30 between each 1/2 mile run,

then 1.5 mi cooldown.

well...like i said i usually LOVE these workouts.

BUT, i haven't done one in a while,

since before the wharf to wharf race.

and i wasn't sure how fast to go.

so i went with what my training schedule said, 3:46.

ran my 3 warm-up miles outside.

came in and ran the intervals on the treadmill.

set the pace on 7:24 mile...and took off.

it was difficult, but not really bad.

ended with 3:46  HR165

next interval was 3:45 HR 167

was getting a little tired,

3:44 HR 169,

still not super tired,

and i did not want to puke yet,

so i cranked it up a little bit.

3:39 HR 171

and a bit more...

i ran the last one in

3:30 HR 173.

so basically i probably should have run all 5 @ 7:00 per mile pace.

i wanted to do a few more, but was running out of time.

had to get the kids breakfast, and make lunches.

so...

today...rather than running my 5 recovery miles,

i decided to pick up the pace a little bit.

ran 5.63 mi /50:29/ avgHR 158/avg pace 8:58

and i did an hour of strength training videos

tons of lunges/squats/push-ups/core-work.

i'm gonna be sore tmr.

but i LOVE that kind of soreness.

in other news...got an A on my chem test,

and i think i did well on my nutrition test last night.

ryne made the robotics team and is very excited.

he was chosen out of 30 kids for only 6 slots.

and tmr afternoon is shan's first cross country race.

getting pumped.

and the kids want me to sign them all up for

the cross city race here in fresno.

fun stuff.

recovery week

this week is a recovery week.

only 43 miles on the schedule.

i'm kinda happy about it.

it's not that i really feel beat up or anything...

but mentally i need to recharge.

i want to add more core work/strength work to my routine

starting this week.

it has been lacking..

i want to make sure i continue to stay nice and strong for the race.

today i had 8 miles

i went at a speed that just felt a little more than easy pace.

8.02 mi/1:15:03/avgHR 157/avg pace 9:21

nice and cool this morning

a crispness in the air

love it.

can't wait for fall to get here.

the rest of the week looks like this:

wed: 8 mi  VO2max w/5x800 @ 3:46 (2:30 RI)

love intervals, and its been a while since i've done them. can't wait!!

thurs: 5 recovery miles + strength/core

fri: rest + strength/core

sat: 8 mi w/10 strides

sun: 14 mi med/long run

gotta go study for my nutrition test tmr night.

"where i want to be"

for this entire week, my focus has been on today's run.

16 miles with 12 at marathon pace.

i knew it was going to be hard.  and i was ready to give it everything i had. this was going to be one of those workouts that could give me a huge confidence boost.  i was up for the challenge.  the whole week i've been talking to myself...trying to psyche myself up.

this week i found the book "run the mind-body method of running by feel" by matt fitzgerald.  i have to say, i loved this book.  great read. tons of great information, with lots of research to back it up.  it's all about trusting your gut and running/training by feel. for me, being so inexperienced, it's hard to know what would work for me as far as training plans and different types of runs, since i am so new to running. but he has tons of valuable information, even for a beginner.

he has a whole chapter devoted to "trying harder".  must have read over that chapter 2 or 3 times.  it seems most applicable to me right now.  the last couple weeks i have been trying to run more by feel, really pushing myself,  and trying not to be so attached to what Garmin says regarding pace/heart rate.

just going out and doing my best on every run.

love what the author says, "The capacity to tolerate suffering is as critical to success in running as are the various components of physical fitness."

"The runner who is serious about realizing his full potential in competition must suffer for the sake of suffering in training."

i think i've become too complacent in my training. yeah...i try hard..but i really don't feel like i wanna puke after my runs.  i used to feel that way.  when i first started running...before i could run a whole mile at one time, i remember feeling like my chest was going to explode when i was finished.  i gradually built up my time on the treadmill, so that i was running 30 minutes, but at the end i was always exhausted.  i always pushed myself. after a while of doing the 30 minutes, i added 15 minutes of intervals. after i finished those, on most days, i felt like i was going to puke.  but it felt so good!  i did that 5 days a week.  i REALLY was pushing myself.  somewhere along the way i stopped pushing myself so hard.  yeah...i feel like i give it my all on my tempo runs...but that's about it.  i use my recovery runs..well to recover..but the other runs...i run them easy.

"exposing yourself to intense suffering-in a controlled and sensible way, of course-will increase the amount of suffering you can tolerate in races and thereby increase your sustainable speed."

"Scientific and real-world evidence suggests that athletes increase their tolerance for suffering by developing "mental coping" skills that make the misery of fatigue more tolerable during repeated exposure to suffering."

the author talks about how he uses the mantra "this is where you want to be" when he is running hard.  he  talks about how, in his suffering, he often wishes the experience to be overwith quickly, but uses this mantra to remember to stay in the moment.

so today during my run, that was my mantra too.  i kept thinking about getting used to the pain...staying right there in that moment...the uncomfortable feeling of pushing myself.  reminding myself that this is how it will feel during the marathon. my goal was to push the whole way. to not have any regrets at the end that i didn't give it my all. the goal was to go under 9:00 avg for the run.

i didn't accomplish my goal...was a few seconds over.

but i am VERY happy with my run.  i pushed myself the WHOLE way.  the whole 16 miles.  i stayed in the moment...and pushed.  kept saying...this is where i want to be...over and over.  the last 3 miles, i really had to go to the bathroom, but nowhere to stop, so i just kept going.  so other than the stomach issues, i wouldn't have changed anything about this run. felt great and i'm super happy with it.

here's the stats:

16.09 miles/2:26:19/avg HR 160/ avg pace 9:05

9:34  HR 149
9:10  HR 160
9:00  HR 161
8:52  HR 162
9:07  HR 162
8:50  HR 164
9:06  HR 162
9:00  HR 160
9:00  HR 161
9:00  HR 161
9:06  HR 159
9:11  HR 160
9:04  HR 159
9:11  HR 157
9:09  HR 160
9:12  HR 159
0:47(9:05)  HR 157

note to self:  "pain is good because it teaches your body and your soal to improve" -Lance Armstrong

apple fritters & a run.

so yesterday was a stressful day. just tons of busy-ness happening.

 homework for me. homework for the kids.

making sure everyone was where they were supposed to be. errands to run.

i was out and about and starving.

forgot to grab a banana or something to take with me.

so what comes to mind???

i start craving an apple fritter.

yep. i stopped and bought one.

and ate it...not the whole thing, but most of it.

hadn't had one of those in forever.

and it tasted SO good.

but after...i thought about my run in the morning.

had i just blown it??  i was just waiting for the stomachache to happen.

but it didn't.

and my run this morning couldn't have been better!!!

on the schedule was 14 mi med/long run.

i needed to be back by 7 to get the kids ready for school

and waking up at 4 didn't sound appealing...

so i slept in until 4:30, and headed out at 5 for 12 miles instead.

i thought i would try to push it more than i have been

since i wouldn't be getting in all my miles.

i'm trying not to be a slave to my training plan :)

and i finally bought some pepper spray

just in case...

headed over to the park so i could run some hills.

the air this morning was great.

nice and crisp

was about 60 degrees.

fall is almost here.

tons of rabbits on the trail this morning

and lots of runners too.

even in the pitch dark..plenty of people out.

in fact, when i got to the entrance of the trail

there was a big group of people, probably about 10-12

i ran past them just cruising...

about a minute later, they take off.

they were going so fast...they just engulfed me and sped past.

i'm sure they were cruising at around a 7:00 pace.

well, they left me in the dust.

i just laughed to myself...

someday i'll be fast like them :)

got back and i was so pumped.

i love it when the kids ask me how my run was...so cute!!

i just said it was OSOM!!!

here's the stats:

12.26mi/1:54:24/avg HR 158/avg 9:19

splits:

9:52  HR148

9:39  HR 155

9:18  HR 156

9:12  HR 161

9:20  HR 161

9:15  HR 159

9:20  HR 159

9:20  HR 159

9:20  HR 159

9:21  HR 159

9:11  HR 159

8:57  HR 159

2:18(8:46)  HR 160

nutrition class tonight & chem test on friday.

wish me luck.

recovery.

when i first started to train last year, i read all about the different runs that i would be doing on my plan. but there was also this thing called rest.  at this point in my training i was VERY "gung-ho"(even more than i am now, if you can believe it) and i didn't understand the importance of rest/recovery.  

as i read more and more about running...it talked more and more about how important rest days were. so i followed my training schedule and rested on those days.

i began to understand that when you train you are actually tearing down your muscles and providing a stimulus to improve a certain part of your fitness. but to improve, your body has to recover from your training and then adapt.  you can't improve without recovery days.  during my half marathon training, i understood that rest was important, but that was it.

it wasn't until i hurt my foot the beginning of december that i really started to learn about recovery. 

it was about a month after my half marathon...and i was not sure what direction i was going. i didn't have a plan, but i was still really "gung-ho".  i had thoughts/hopes of doing the san francisco marathon in july. so off i went to start doing my hillwork on the treadmill...4 days in a row. bad idea. really bad idea!!!

i wasn't stretching and by the fifth day i had a huge knot in my calf...which i believe, ultimately led to plantar fasciitis in both feet.  my heels were killing me. and i had huge knots in my calves.   i  took some time off, tried to take it easy, but finally went to the dr's in february.  he told me no running for 1 month.

i was devastated. i almost started to cry right there in his office. that one month seemed to last forever! but that one month was a turning point for me. i don't think i've ever learned so much or worked so hard as i did that month.  i scoured the internet for anything that could help my heels/feet. anything that could help me speed up the process of getting well so i could run. i missed running like i missed my best friend.  i had found a stress release and a time to think & pray & clear my head, and now it was gone. taken from me by this injury.  i wasn't going to let it get me down.  i tried everything.  the dr. recommended that i get orthotics. so we shelled out the $300 for those. i bought new shoes that were stability shoes, because that is what the running store said i needed. i found a site online that said plantar fasciitis (PF) could be helped by doing these certain stretches and then start to do strengthening exercises. so i was stretching my calves/hamstrings like crazy, probably like 6 times a day. before i was injured i could not touch my toes, in fact, i could probably only reach down to about mid-calf. pretty sad. i had this whole routine that i would go through. it included hamstring stretches, calf stretches, gas pedals, toe circles, & rolling my foot on a golf ball/frozen water bottle. 

then i started researching trigger points.  the podiatrist that diagnosed my PF had mentioned them during the exam and i wanted to find out what they were.  got a few books from the library and read all i could online. i figured out i had a few trigger points (knots) in my calves. i learned how to work the knots out with massage, using a tennis ball and "the stick". funny thing is...when the knots finally went away the pain in my heels started to go away too.  i never got used to wearing the orthotics.  they actually made the knots in my calves worse. i just continued to massage/stretch/strengthen my feet. and i went barefoot & wore sandals, which is the exact opposite thing the podiatrist told me to do.  didn't really trust him a whole lot!!  i also bought some compression socks to wear.  i know that i have bad circulation, and after i would massage/stretch/strengthen my calves/feet i would put on the socks and they would keep the blood flowing better through my legs, aiding in recovery.  i just wanted to run. i did tons of core exercises, anything i could do that didn't hurt my feet. 

finally after the month i went back to the dr for a follow-up. he checked my heels, and gave me the green light to walk.   WALK...are you kidding me???  i want to run. he said after a month of walking i could gradually add in some running.  there was no way i could wait another month to run.  i kept up with the stretching/strengthening/massage, and i started to walk.  walked 2 miles the first day. i rested the next day. the next day i walk half mile and ran a mile.  it was killing me not to run. gradually i started to run. i also learned about KT tape. learned how to tape my heel/arch. worked like a charm. i was back running...albeit VERY slowly...but i was running.  i also did tons of research on midfoot striking, chi running and how to run more naturally.

it was a long road back to running, but one i don't regret having to take.  i have really learned alot about my body and how to help it recover.  i am also more in-tune with my body now.  if i feel a twinge in my foot, i start massage and doing my strengthening exercises.  i always stretch, before and after i run, and on my rest days.

there has to be a balance between training & recovery.  when you train hard, your body needs to recover so that it is ready for the next hard workout. if you manage your recovery well then you can avoid injury and overtraining. 

there are a few things i do to speed recovery after a run.

1. stretch.  i always stretch before and after i run. before i run, its usually just a quick stretch of my calves, quads and hamstrings.  but after i run, i take extra care to stretch my legs, calves, and hips. feels so good.

2. it's best to eat/drink something right after you run,within 2 hours, but the sooner the better. it's best to have something that has high protein/high carbs. this will aid in the recovery/repair of your muscles & replenish glycogen stores.  also drink tons of water for rehydration.  i love a big glass of chocolate milk, or a strawberry slimfast shake.

3.after every long run i always take an ice bath within 20 minutes of finishing my run.  i have found these to be very beneficial. i am not nearly as sore the next day. i run a bath & add all the ice from our icemaker and sit in it for 15 minutes.

4. after a hard workout,  i love to wear my compression socks. they make my legs feel great. keeps the blood moving and helps with soreness.

5. once the soreness sets in...i love to use "the stick".  this little gizmo is the best thing since sliced bread. you can really massage your legs and work out those knots. i also use hand massage and a tennis ball too.

6. and sometimes the best thing to help recovery is a nice, easy run.  gets the blood flowing and seems to work out the soreness. just make sure it's nice and easy!!

august recap

august was huge for me in many ways.

lots of things happening.

running-wise this was a huge PR month for me.

i ran 191.39 miles this month.

791.88 miles year to date.

getting closer to my goal of 1000 mi for the year.

had 4 long runs this month: 16, 12, 18, & 20

i ran my first 20 miler

and it was AWESOME.

i have my hydration/fueling dialed in.

such a relief.

had my very first run where i averaged

 under a 9:00 pace for 10 miles.

i'm feeling really strong,

and getting super excited for the marathon.

new goals in mind...

planning out my racing strategy...

deciding on a cute outfit to wear for the big day

(you know that is super important LOL)

and trying to stay focused.

"eyes on the prize violet...eyes on the prize"

school started this month.

loving my nutrition class...

chemistry..not so much.

both are going well though.

the kids started school too

shan's running cross-country

ryne wants to play clarinet & wants to join the robotics club

drew is happily playing legos & riding his skateboard

homework is taking forever at night
rich has been working TONS of overtime

and i'm just trying to stay one step ahead of everyone :)

this week is another big week:

mon: rest day

tues: 6 easy, recovery miles (was a little stiff this a.m.)

wed: 12-14 mi med/long run

thurs: 6 recovery miles

fri: rest day/strength/core

sat: 6 recovery miles

sun: 16mi w/12@MP

here's to a great week!!!

wahoo!! first 20 miler!!!

i couldn't be happier with how i ran my first 20 miler!!!  i was a little nervous to be running it alone, but knew it would be good practice for the race. i had no ipod, just me and my thoughts for 20 amazing miles.  my plan was to run out to woodward park and get in some hills during the first half, and come back by home to refill my waterbottle with gatorade, and then head out to clovis for a second loop.  it mentally broke up the 20 miles nicely.  finished the first loop and swung by home. rich was outside waiting for me with gatorade. he asked how i felt, and i felt awesome. ready to tackle the second half.  felt like i was just on cruise...occaisionally checking on the heartrate, and it was where i wanted it to be. the last five is where i wanted to push a little and i did. my legs felt strong. the wind picked up the last 3 miles, which is really crazy.  its been so hot this past week (in the 100's), and today its only supposed to be 80. so there was a little wind...nothing too big. just kept pushing.  kept checking heartrate to make sure i wasn't too high...surprised to see that it was relatively low for the end of the run...pushed a little more. and more. finished in 3:14:10.

here's the stats:
9:56 HR 149
9:52 HR 153
9:52 HR 152
9:34 HR 154
9:51 HR 154
9:44 HR 152
9:45 HR 151
9:46 HR 153
10:04 HR 152
9:50 HR 152
9:42 HR 152
9:59 HR 150
9:46 HR 152
9:35 HR 153
9:33 HR 153
9:39 HR 153
9:23 HR 155
9:29 HR 156
9:22 HR 158
9:12 HR 159
0:16 (8:37) HR 160

20.03mi/3:14:10/avgHR 153/74% HRR/avg pace 9:41

i am most excited about my HR. it never got too high and towards the end when i was trying to push it more..my HR didn't go super high.
gotta go eat...i'm starving :)

70 days and counting...

this is me from last year's two cities half marathon.  i can't believe it was almost one year ago.  last july, i started my half marathon training with a 5 mile tempo run which took me 1:00:30. that is a 12:05 pace, and i weighed 179 lbs.  that is 40 pounds more than i weigh now.  by october, i ran a 10 mile long run on the treadmill in 1:54:14, an 11:25 pace. and i ran the half marathon in 2:23:57, a 10:58 pace.  i started out running 13 miles a week, maxing out at 25 miles a week. all that seems like a lifetime ago. i made huge improvements over that training cycle, but i wanted more.  i wanted to be faster. 

70 days until the marathon..70 days to prepare.  70 days to give it everything i have. yesterday on my schedule was 10 miles with 6 at tempo (8:30). 8:30...wow...to look back to where i was last year and the improvement since then. i'm excited, but i'm pushing for more.  i was a bit nervous for this run, especially since my last tempo didn't go so well.  i really wanted to go out and nail this run.  tempo runs are not my favorite, but that is because they are hard. ultimately, i know that these are the runs that are going to make me faster. these are the runs that are going to get me to my goal.

the run went well. i'm not stoked about it, but not disappointed either.

the 2 mi warmup felt great...9:57, 9:35

speed up to LT pace...thinking this isn't so bad...8:35 HR 167

start to get in the groove...couple hills in there...8:03 HR 171

oops...think i pushed a little too much that last mile, getting tired...8:37 HR169

gotta keep "checking in"...8:39 HR169

last two miles...keep going...8:30 HR 168

last one...push...8:35 HR 168

2 mi. cooldown...10:03, 9:21

10.03mi/1:30:07/avgHR 163/avg 8:59

that is the fastest i have ever run 10 miles...a 6 minute PR...WOW!

and that is the first time my avg pace has gone under 9:00  Wahoo!!

and today i had 5 nice easy recovery miles.  5.67mi/57:37/avgHR 146/avg 10:09

getting ready for my first 20 miler tomorrow.

can't wait!!

note to self:  "you can have anything you want, if you want it badly enough."-Abraham Lincoln

i found this really inspiring article by Pete Pfitzinger, M.S. that was printed in the June 2002 issue of Running Times Magazine, entitled "Do We Know Too Much?".  It goes along with what i had been asking myself...do i want to take a risk, and push myself beyond what i thought possible....to go for that "crazy dream"??

"Perhaps we know too much. Perhaps in our efforts to stay healthy and uninjured, we have become too cautious. If the objective is excellence, do we know too much for our own good?"

"The key to success is to understand both the risks and the potential rewards. The most successful runners take calculated risks based on an understanding of physiology and an understanding of their bodies. They find that fine line where the potential gains roughly balance the potential risks and train close to that edge. Are you training by the edge of your abilities or staying safely within your limits?"

"If you want to reach your full potential you need to train optimally "

"To train optimally, you need knowledge. To reach your potential, you need to read everything you can (taking much of it with a grain of salt) and pick the brains of experienced coaches and runners. And you need to learn to discern between the running gurus whose role is to help you simply survive your first marathon and those who can help you shave another minute off your personal best"

"If you take your running seriously, it is your responsibility to learn as much as you can about training, about recovery, about hydration and carbohydrate intake, about what shoes suit your biomechanics and how much sleep you need. Then decide what to do with that knowledge. If your objective is recreation, then err on the side of caution as an insurance policy to keep yourself healthy and injury free. But if your objective is performance, then find that fine line of what your body can handle and take it to the limit."