10K

In running my first 10K a few weeks back, I FINALLY learned the lesson I've read so much about. "Walk 30 seconds per mile, and cut your finishing time". "Yeah right?" I thought-- how could spending that much time slowing down, manage to keep you at a decent pace?

A foggy, chilly, but somehow muggy Saturday morning not only changed my perspective- it made me a believer. 

On a hilly course, I took 9, 10-20 second walk breaks. I managed to finish 1st in my age group, laugh at the fact that I finished first in my age group, and ate a pancake to celebrate. My finishing time was 57:39, which put me just over 9 minutes per mile. Not bad for trying to keep my half pace. 

I'm sure someday that will seem slow. For now, it's a 10K PR :)

Dumb Luck

At about the half mile point of a short run last week, I was passing my college library. I love running my old college campus- the memories, the mountain air, the "house that built me" kind of feel.... and then I almost face planted. I tripped, but somehow kicked this elevated lip around a sewer grate. Oh. My. Gosh. If I didn't break my foot, it would've been a miracle.... and since I didn't face plant, and that was a miracle in and of itself, I figured I couldn't be THAT blessed in one event. I continued to run.... 3 miles later, I decided to head in to town to walk with my dad. I walked a brisk 3 miles with him- always a great work out. Unfortunately, I had to take my shoe off to get into the shower.... and that's when I realized how lucky I really was...

So, that being said, I've learned the value of cross training. Aside from eluding boredom and improving overall fitness, cross training is so beyond helpful in the event of injury. I have 5 races coming up over the next 7 weeks, and taking more than a few days off really isn't a good idea. While resting when you need to is obviously the right thing to do, I think it's important to remain prudent and focused. Good nutrition, strength training, cross training, listen to your body, hope and pray for the best. Appreciate the empowering work outs, outstanding racing conditions, and picture perfect skies- for they all may not be so consistent in days to come...

Finishing up Week 3

Hello all. After a very productive week, despite bronchitis, I can say I feel right on track with training. I had an outstanding week in both strength and cardio aspects of training. I'm still finding that high protein/ low carbohydrate meal choices are working in my favor. Friday marked 18 months since I was in the "bod pod" last. This extremely accurate means of assessing body fat makes for a great check of total fitness. I was never really overweight- always ate healthy, per se. When I got in this machine 18 months ago, it told me I was slightly over weight, and my body fat was higher than it should have been. I committed to a low-carb lifestyle, and within 6 months I was down 23 pounds, and felt great. I maintained that weight for a year, and decided it was time to revisit the issue. Down 10% body fat, and 20 pounds, I was beyond thrilled with my report. It's really amazing that despite walking around in my body, it really didn't hit me until I saw it in black and white. It's easy to focus on the 2-3 pound fluctuations, but let's be real. We're athletes and we're human. We lift weights, we have a beer once in a while, and in my case, a week ago I was given 2 birthday cakes and 1 birthday pie. The whole point of this post: live it up, drink it down, and at the end of the day, just be happy.

"You put the lime in the coconut..."

There's no better feeling than putting on a pair of really sharp shoes. I can't wait to try my new Altra Provisioness 1.5 running shoes. I work in the originals every day, and love the versatility of these shoes. The removable stability wedge makes for a nice "extra something" for uneven ground. It's amazing how a thin layer of flexible material can make such a difference in the feel of this shoe. I typically forego the stability wedge for work, but may make an attempt to use it for road running. 

With a busy season ahead, I'm so looking forward to integrating my new strength regimen into an advanced half marathon training plan. The simplicity of the strength regimen is really ironic. The strength gained from exercises like squats, planks, and leg lifts, using proper form and timing, can be really quite extraordinary. 

My goal of a sub 2 hour half marathon is within reach, and more reasonable than ever. 21-22 minute 5Kwould be pretty awesome. Looking forward to 2-3 minute increment reductions beyond that...  I don't think I'll ever be a 1:35 half marathoner, or an ultra runner. The concept of becoming the best middle distance runner I can be-- that's something I could certainly get into!! 

These lime green Altra Provisioness  have me feeling inspired...

Gearing up

Soooooo excited--- we're nearing fall training which has got to be one of the more comfortable seasons for running. There's nothing better than heading up to the track on a warm-ish night and the temperature feeling just right-- minimal humidity, and the clear, starry skies that come with it. I came across an article for an unseasonably warm solution to training and racing:

http://m.active.com/running/articles/4-ways-to-thrive-when-running-in-hot-weather.htm

The age old question of "how fast should I run for this random 85 degree hot, humid half marathon, when I trained for an 8:30 pace???" Thanks to this article and tool, the fear of bonking and dehydration are completely reasonable, and also, much more avoidable. 

For the first time in my running career, I signed up for 3 half marathons. I'm extremely excited for all of them, as I chose races across the spectrum- one is a local half- the scenic route for sure- perhaps 100-300 racers will enter. The second is a 3 hour distance from my home, a race I've always wanted to do- it caps at 5,000. The third is the Disney Wine & Dine Half Marathon, which is just absolutely mind boggling to me, still. I can't wait to enjoy all of these with my running buddies. Fall distance is my favorite. An advanced training plan should put me on the most reasonable path to sub 2 hour half's across the board.  

Basics

Some of the best workouts I've had lately have been on the hills of my college campus. My dad started walking campus after a whole lot of prodding, reverse psychology, begging, etc. a year or so ago, and he's loved it ever since. The track is great, but so many opportunities lie within those hills- both for scenery and for fitness. This man has been known to legitimately walk a 10:44 mile in competition-- it's amazing the muscles you use working out with him, compared to what you use during the same running workout. The humidity has finally dropped off here, so hopefully it'll make for some more comfortable cardio sessions. Until next time...

Moving right along...

Ever have one of those days? I've had one of those months... My running has been quick and to the point. A grandmother with cancer, a full house for 5 days, medicine by day, everything under the sun at night... it's been crazy, but it's been great. It's rained so much here that you get out when you can, do the best that you can, and chalk it up to mother nature. I enjoy running in the rain, but this summer is much different than what we're used to. Our family's 4th of July tradition of running/walking a race together took place again this year, on the hottest, most humid morning 4th of July I can remember. I started out at a nice 7:50 pace, and held for about a mile or so....and then not so much. I chose to back off to a light jog, as breathing became difficult. I still finished in under 30 minutes, which was not horrible considering the circumstances. I enjoyed a beautiful Saturday morning run this past weekend. Call it bridal jitters, but I can't imagine having started my wedding day out, any other way! The release, the peace, the 'make it what you want it,' feel of running, is what makes the sport so very sweet.