Thursday, October 28, 2010

the end is near

Tomorrow is a rest day.

YYYEEEEEEESSSSSSSSSSSSSSS!!!!!!!!!!! (fist pumping in the air)

I did my great 10 miler yesterday and a recovery 3.4 mile this morning and I am feeling it. I am tired. Like, I just want to go to sleep and not run for a week. (I'm sure I'll get over that)

I have a 5K on Saturday (yippee) and then my recovery/taper week next week of nothing but 2 mile runs. Cakewalk.

I'm looking forward to 2011 and my race schedule for the next year and am getting antsy to go biking. I really need a trainer to be able to properly train this winter. It's just too dark when dave is home and I've got kids at home that I can't leave. I think that's what I want for Christmas. A trainer. ::fingers crossed::

After my half, I'm going to do speed work and HOPEFULLY get back on the bike.

Wednesday, October 27, 2010

The little swimmer that could

This morning I ran my 10 miles. With no walking. (10:01 pace)

I am still in shock over what the body can do when you test it. I am grateful that I have the ability to do something like this because I know not everyone can.

2 days until 5K race day and then TAPER TIME.

I think I can really do this!!

Sunday, October 24, 2010

Last hard week

This is the last week of real training before taper week next week.

Race day is 2 weeks from today.

Here's the game plan:

Monday: 6 mile run w/ tempos
Tuesday: 5.5 mile run steady
Wednesday: walk??
Thursday: 10 mile run (last long run!!)
Friday: nada.
Saturday: Gary Burns 5K race!!! Goal - Sub 28!!! (or at least a PR)

Saturday, October 23, 2010

Did I hear a NINER in there??


This is Teresa. She is my friend. She's been running for 5 years or something (while I've got like, 6 months in me). She is the person who put into my head that I actually COULD run a half marathon. That I COULD do a full marathon. Who always stays at my pace when she could go faster. Who always says that runs with me were awesome. Teresa rocks.

This morning she picked me up at 5am so we could go run White Rock Lake. It's a 9.1 mile loop around a lake. (duh) I'm all prepped with fully charged mp3 player and my AWESOME Ghost 3's. (can't see them in that pic)


I had one of these,


Which was DISGUSTING, by the by. Sine the lake has no mile markers, I took the Gu at about mile 6 (instead of 4 like I wanted) but we finished in 1:34 (10:19 pace) including a walk to eat the Gu, 2 water stops, and the random place we got lost and had to run through the grass where I swallowed 3 bugs, 1 went up my nose, and several all over my face and down my shirt. (which I found later)


here we are finished!! SO muggy today as a rainstorm is hitting as we speak - hence the sweat. Yes, it was dark when we started and light when we finished. It was a blast.

Wheat bread and peanut butter before a run?? not good.

14 days until R-day.

Friday, October 22, 2010

Happy Birthday to ME!



My mom has been hounding me to get a road ID, so she went ahead and got one for me for my birthday!! THANKS MOM!! You should check it out - Essential for safety out there on the roads.

(it's red - I love it)

Thursday, October 21, 2010

Tempos ROCK

I want to talk about my last run. Which was AWESOME, by the way - thank you for asking.

I ran 5.5 miles in 52 minutes. that's a 9:27 pace. No tempos, just a run (which included 5 hills). I will testify that tempo runs WORK to help increase your overall speed and comfortableness for longer distances!

I ran my last 5K at a 9:14 pace, so being able to go 5.5 at 9:30 tells me that I *might* be able to hold a 9:00 for a 5K. Since I am racing a 5K in a week and 2 days, we'll get to find out, won't we?? If I can, that will put my time at 27:54. Which would ROCK.

I have cut biking out of the equation completely until the half is over, I am just not finding the time anywhere and am trying to give myself more time to rest and recover. The sun sets at 6:25 or so and my hubby doesn't get home from work until 5:30 (ish). The sun doesn't even RISE in the morning until 7:40am. I think I need a trainer.

nice and easy run tomorrow(not even timing myself) and will run white rock lake with my girl T on saturday. 9.3 miles or something like that.

Tuesday, October 19, 2010

I'm FAMOUS!

I'm sure you've seen this video that circulated on facebook, but if not, then here it is (grab a tissue)...




Well, he sells these shirts that say "Do Life" that I think are cool so I bought one. He wanted people to take a picture in the shirt and send it to him, so I did.

And then what happened??

He put me on his blog!!!! what what??

Check it out HERE.

There's like, 1000(ish)(okay, I don't really know) people that look at his blog. That means they are looking at my FACE! Totally cool (in a scary kind of way).

Saturday, October 16, 2010

plans

Sunday: REST

Monday: 5 miles, with 2 full miles at tempo pace.

Tuesday: Bike 20 miles

Wednesday: 5 miles with 6 hill repeats

Thursday: 20 miles on the bike.

Friday: 5 miles easy

Saturday: 9 miles (AHHHHH!!!!!)

only 2 more building mileage weeks and then it's taper time!

Friday, October 15, 2010

Ok, new plan.

For the last 2 weeks I have been eating total crap. Complete GARBAGE. And I've noticed it on my run today and on wednesday. Actually, all of my workouts have suffered this week. I've shortened the distances since I didn't feel good and even took yesterday off completely. I haven't slept well and have started craving sugar all the time again.

New plan:

no more desserts. I will replace sugar and candy with fruit and yogurt. proteins with all carbs except right before a run. lots o water. (I do that anyway) more veg. more fruit.

Today for the 6.05 mile run, I suffered with a MAJOR side cramp for 5.9 miles of the 6. Fun, right?? I credit that to the crap I've been eating. My legs felt great, though. Know what else is cool?? The last time I ran this route, I did it 3 minutes slower. I'm getting faster!! woohoo!

Saturday, October 9, 2010

Listening to the bod...

My knees hurt. On the outside and underneath. According to what I've read this is an IT band problem.

They don't hurt bad enough to STOP me from running my 8 miler yesterday (go me!). But in respect for an important part of the running anatomy, I am taking Saturday off (easy 4 miles) and Sunday off (rest day) completely to give them a break and not injure myself. Gotta give some love to the knees.

Let's talk 8 miles. (technically, 8.13) I finished in 1:22 which is 10:05 pace. YAY!!! my times are getting faster on longer runs!! woohoo!! Let's review...

5 miles: 51 min. (10:11 pace)
6.1 mile: 1:02 (10:12 pace)
7.1 miles: 1:12 (10:08 pace)
8.13 miles: 1:22 (10:05 pace)

Fuel for the 8 miler - 1 slice of bread & 4 oz. water pre-run. 1 vanilla bean Gu (YUM) @ mile 4 & 18oz water on the run. I was hungry at the end and couldn't wait for breakfast. Day of race - eat a lot more before the race and will take a Gu every 4 miles.

I had a second wind at mile 5 and my pace sped up, my heartrate rose, and I was cruising the last 3 miles. I knew I was working harder and my breathing was faster, but it felt good for some reason - like I was having an out of body experience. I noticed that my body was working, but it didn't hurt, so I didn't mind doing it. totally weird.

This next week in a recovery week as far as the running goes, so the plan is as follows:

Monday: 5 miles, 4 pick ups in the middle
Tuesday: bike 12 w/ intervals
Wednesday: 4 miles w/ hill repeats
Thursday: 20 miles easy on the bike
Friday: 6 miles
Saturday: 4 miles easy

The race is 29 days away!!!!! yikes!!

Wednesday, October 6, 2010

Ipod Giveaway!!

Beth over at SHUT UP AND RUN is giving away a new ipod shuffle!!

But don't go over there and enter. That way I get a better chance.

I totally need this ipod. (did I mention the $10 itunes GC as well??)

I heart giveaways!!

Tuesday, October 5, 2010

This is the plan...


For the "long run" on friday. Yes, I realize that most people consider a long run to be anything over 10 miles. Well, you know what?? This isn't about you! It's about ME! And one year ago I still was not able to run a 5K without stopping. Next year I will do the "traditional" long runs since I have a marathon planned for next fall with my dad, but for now the half marathon is the goal - hence the 8 miler being a long run. You know what?? 8 miles rocks. How many people do you know that can run 8 miles?? (blogger buddies don't count) I'm freaking awesome.

I will be starting this on Friday at noon-ish so I will drop water bottles every 2 miles or so since I am a big drinker. I will also plan on taking a Gu at mile 4. If you pass me, wave "hi!" or even run a couple with me!

I'm taking this one nice and slow and hoping for 1 hour and 25 minutes. or around there.

Monday, October 4, 2010

Eat with me!

I don't know if anyone reads this or not but to the lone reader out there, if you were wondering what in the world I eat everyday, I'll give you a glimpse into my life. (I also did this to find out what my ratio's were, the goal is to be around the 60-25-15 plan. 60% carbs, 25% protein, 15% fat)

Breakfast
Bowl of Kashi goLean crunch: 150 calories, 8g protein, 32 g carbs, 3 g fat
1 cup plain non fat yogurt: 110 cal, 11g protein, 16g carbs, 0 fat
1 peach: 90 cal, 2g protein, 17g carbs, 0 fat
H2O

Total for breakfast: 350 cal, 21g protein, 65g carbs, 3g fat

Lunch
Turkey tortilla wrap with lettuce and an apple.
















H20

Total for all: 308 cal, 15g protein, 39g carbs, 9g fat

snack
100 calorie pack: 100 cal, 1g protein, 16g carbs, 3g fat

1st dinner
Hamburger (homemade with pringles) (i know, not the best choice. what do you want from me?? perfection??)
H2O
Total for all: 496 cal, 29g protein, 49g carbs, 19g fat

2nd dinner
2 black bean quinoa wraps w/ spinach
H2O
Total for all: 390 cal, 13.5g protein, 69.5g carbs, 7.5g fat

Total for the DAY: 1644 calories, 79.5g protein, 238.5g carbs, 41.5g fat

The calories is actually a little low, since I try to stay around 1800-2000 for the energy I need to run and bike for 1.5 hours at a time.


I've got 66% from carbs, 22% from protein, and 12% from fat. That's REALLY close to my goal!!

Sunday, October 3, 2010

training plan...

Monday: Run 5 miles with 6 pick up the tempo thingy's with each song.

Tuesday: Bike 20 miles HOPEFULLY make it under 1 hour 20 minutes.

Wednesday: 3.8 miles, 6 hill repeats, 1 mile cool down - total of 6.25 miles

Thursday: Bike 20 miles again.

Friday: run 8 miles

Saturday: easy 4 miles recovery

Saturday, October 2, 2010

7 miler

Went GREAT this morning although there were some hang ups. Started well - I swear it takes me a full 2 miles to get warmed up all the way - and then right at mile 2 Teresa tripped and scraped her knee, hand, and twisted her ankle or something. I walked with her for about 2 minutes or so and she was going to go home, so I continued without her for the last 5.

It was dark when we started at 6am, and I know some people would be nervous about snakes, or something like that, but my fear is running into a SKUNK. I've passed 2 in the last week and a half and that would make a CRAPPY run to get skunked.

I had to go to the bathroom at about mile 5 or so (you know, runner's bathroom stop. Running cleans out my intestines quite a bit), so around mile 5.5 I stopped at the truck stop  to use their facilities and I was in there for an entire Lady GaGa song. (I'm guessing 3 minutes)

The legs started getting a little tired with a mile left (which is why you build your mileage slowly, I suppose). I finished up with my timer at 1 hour 17 minutes. I took off 5 minutes for the bathroom break and walk with T, for a run time of 1:12, which is a 10:08 pace. (it was 7.1 miles)

I'm really proud of that but when I read some runner blog where their warm up is 3 miles at 9:00 pace and then mile repeats @ 7:30 pace, I feel like I'll never be fast.

Trying not to get frustrated...

Friday, October 1, 2010

weird

Since when did running 4 miles feel like no big deal??

I can't believe how quickly you can improve your endurance when you really work at it.

I did an easy 3.8 miles this morning in the AWESOME 62 degree weather. it was perfection. shorts and a tank, no gloves, no jacket, no sweat.

My buddy Teresa said she would run my 7 miles with me tomorrow (she's going 10, so she'll do 3 before she meets me) and I'm hoping to be done in 1:15. start at 6am, done by 7:15am.

Great week of running although I totally slacked my biking this week. Just wasn't feeling it, I guess.

Have a great weekend!