A Little Ditty

Just a quick little post about my 11 mile Saturday morning run.

I tell you, even though I dread dragging myself out of bed and running first thing in the morning it's so nice to be done before 9:30 AM. It certainly gets me up and moving for the day!

I also love being able to study the maps of my runs the night before. just in case none of the people who know the route show up and I get lost. I didn't have that problem today but it made me feel better knowing that I at least had a basic understanding of where we were going.

I really hope the new running shoes I ordered get here soon. I had a $25 gift card to Amazon and the Brooks Adrenaline 10s were on sale for $65.99 with free shipping. I desperately need new shoes. I'm not sure there's any arch support left in my current pair.

You'd think after several years of running in the cold I'd have figured out what to wear. Not so much. I was totally overdressed this morning but thankfully another runner let me stash my second long-sleeved shirt in her car so that I could run in just one long sleeved shirt and my jacket.

And speaking of that jacket, I think it may be the best $25 I've ever spent. Thank you Nordstrom Rack for carrying workout clothes!

The actually running was rather uneventful. I'd planned to do 10 miles at a 9:30 pace and ended up doing 11 at 9:49 but that's okay by me. One can't be expected to run too hard when it's below freezing. Right?

Saturday OPRC Run by snmnstrz21 at Garmin Connect - Details

Can't Slow Me Down

An unplowed parking lot. Snow on the streets. Flurries in the sky. Cold that takes your breath away. None of these kept us from doing our speedwork on Thursday night. Sure, we had to pause for a few more cars than usual while doing our drills but overall it was a great workout.

We added a minute to our faster intervals meaning that we did 5 repeats of 3 minutes at 5K pace followed by 3 minutes of recovery jogging. At work on Thursday I watched a little video on the Garmin website in order to learn about the correct way to use my Forerunner 405 to do intervals. My attempt at self education worked and my Garmin behave itself the entire time. I was even able to log most of our warm-up lap!

Edit: Here's the video I watched


It's been so long since I actually raced a 5K that I'm not even sure what my 5K pace is. If I base my current workouts on my almost-year-old 5K pace then I'm going way too fast. Although, truth be told, back then I could hold a sub-8:00 pace for one mile of a 5K but that was it. Yet, I can do sub-8:00 during speedwork intervals no problem. Maybe it's just mental? I guess I'll find out in either February or April!


But back to last night. My paces last night were more consistent than the previous week and even though we added an additional minute to each interval I actually managed to run the 5th one faster than the previous four. Take that, snow and bitterly cold temperatures!

1st 3:00 interval pace: 7:52
2nd 3:00 interval pace: 7:57
3rd 3:00 interval pace: 7:55
4th 3:00 interval pace: 7:46
5th 3:00 interval pace: 7:35

So, yeah, pretty happy about that! Let's just hope it translates into something amazing for my goal races.

Monday, Monday

Not too much to say about Monday evening's run. Other than the fact that somehow for the last mile and a half I ended up in the group of fast guys. Of course, I was pushing it really hard while they were casually talking about football but I still think it's pretty cool.



The other notable thing about Monday night's run is that it was the official start of my half marathon training. I spent some time on Friday working on my training plan. I tried to merge the FIRST half plan and the FIRST full plan. I figured I ran my best half marathon last year when I was three-quarters done with marathon training so why not stick with what worked.

The plan below is sort of a draft in that it might change as I go along. I've tried to account for days when I'll be traveling or already know I'll be unable to run or lift but you know how plans are. Wily little bastards.



Click here to see on a separate page

As evidence of plans and their wily ways, I didn't EXACTLY run a tempo run last night. I mean, I ran faster than normal but instead of a mile and a half cool-down I ran my fastest mile and a half last. Oops. Oh well.

Tonight I'm going to see the Hood to Coast movie. Look for a review in my Weekly Workout Wround Up post next week!

And, as the kitten says, hope you have a great week!

Weekly Workout Wround Up

I decided to bring back the weekly workout wround up posts since one of my goals this year is to do at least 100 strength training sessions. These posts are mostly for my own log so feel free to skip them :-)

Also, I'm hoping to keep up with them all year instead of just for the first few months like I did in 2010. Aren't you excited???

Anyway, here's what went down for the week of January 2nd - January 9th

Jan 2

I originally planned to go to the gym but it was my last day of vacation and I took advantage of that by sleeping in and doing errands and chores instead.

Jan 3

Ran an awesome 5.5 miles with the running group.

Jan 4

No running or gymming. I met Kim and my husband for lunch and then after work I went to my running group's monthly meeting. We learned about racewalking from one of our members who happens to be a USATF Racewalk judge and then we heard from another member about deep water (aka pool) running.

Jan 5

After a stressful day at work I wasn't looking forward to fighting for space at the gym with all the Resolutioners. So instead of heading there right after work I came home, made dinner, at dinner, and then headed to the gym for some strength training. Worked out well!

I did the Self magazine workout with the following barbell weights:

"Shoulder Shaper": 30 pounds
"Lean Leg Lift": 60 pounds
"Booty Toner": 1 set @ 65, 1 set @ 75, 1 set @ 85
"Sexy Back": 30 pounds
"Waist Whittler": 30 pounds

Then I did 100 crunches of various types, 30 leg lifts on each side, and some foam rolling. All in all I was in and out of the gym in less than an hour.

Jan 6

Approximately 5 miles of speedwork outside in the bitter cold and the pitch blackness. Why, yes, I am badass. Since you asked and all.

Jan 7

Look at my (early) birthday present!



Jason bought me a weight bench and dumbbells with 120 pounds of weights. He also lovingly put it together while I was at work on Friday. Of course I had to break it in when I got home!

I did Stage 1, Workout A of the New Rules of Lifting for Women (NROLW). Workout A consisted of:

2 sets of 15 Squats
2 sets of 15 45^o Push ups
2 sets of 15 Bent Over Row
2 sets of 10 Step Ups
2 sets of 8 Prone Jackknifes

I won't lie; step ups (done correctly) are HARD. I originally tried to do them with the weight bench at my step but after a few steps I decided that was too tall. Thankfully we have a pretty sturdy cooler stored in the basement that I used instead.

After finishing the prescribed workout I also did 100 crunches of various types.

I'm keeping a paper log of my weight & rep progression so I won't bore you with it here. But ask if you're curious!

I'm excited to have my very own weight bench in my basement. Now, if I can just figure out how to jury-rig a squat rack I'll be in business. Although, I guess there are some things the gym is better for.

Jan 8

5 Mile S-No-W Fun Run Race and after party. I think I may have burned more calories dancing than I did running. At least, my legs and arms sure seem to think so!

Jan 9

After getting home from my race and party weekend I hit the grocery store and then, at loose ends with what to do with the rest of my afternoon, decided to do another workout from NROLW. Workout B consisted of:

2 sets of 15 Deadlifts
2 sets of 15 Dumbbell shoulder presses
2 sets of 15 Pullovers
2 sets of 15 Lunges
2 sets of 8 Swiss Ball Crunches

Technically this workout calls for using the lat pull down machine but seeing as how I was at home and didn't feel like going to the gym for one exercises I substituted the pullovers instead. I think I'm going to try and alternate some of these workouts between home and gym just to work slightly different muscle groups.


Total mileage: 15.5
Total strength training sessions: 3

I'm well on my way to 100 strength training sessions! Also, I signed up for the evening CrossFit Bootcamp class that starts January 31st and lasts 4 weeks. That will knock off another 12!

My mileage wasn't that high this week but I decided my "official" training season doesn't start until today. Now we'll see the mileage climb!

S-No-W Fun Run Race Report

Better than a t-shirt?

Several months ago one of my running group friends asked if I was planning to go to the "S-No-W Fun Run". I'd never heard of it and at first I was hesitant. A 5 mile race in January at a location almost 2 hours away? Staying overnight and partying with people from the running group? Paying for a hotel room?

But then I got an offer to share a room and decided I didn't want to pass this up.

So late Saturday morning we left for the Grand Geneva Resort & Spa for our mid-afternoon race.

After settling in our room, getting our race numbers, and finding most of our group in the post-race party room we headed outside for a warm-up of undetermined mileage. I debated how many layers to wear and in the end was happy I chose to shed one of my long-sleeved shirts and run in one-long sleeved shirt and my jacket.

The warm-up run also introduced us to the one major hill on the course. Being from the land of flatness I wasn't quite sure how to approach such a sight. While waiting for the start whistle I heard other runners saying that you should save a little bit during the rest of the run in order to tackle the hill toward the end.

Of course, the race started by going DOWN the hill so my first mile was a little bit faster than I would have liked. I tried to stay close to Maribeth but, in an unusual turn of events, I pulled ahead of her sometime in the second mile.

The course was a simple out and back. Although the air temperature was in the 20s the sun was shining and the wind behaved itself for the most part. The best part about running an out and back course when you have fellow running group members out there is that you get to cheer for your faster friends as they pass you on their way back :-)

My goal was to hold an 8:45 pace. Although this race has a unique award structure in that they don't do 5 year groupings for age group awards and instead group people together based on their current age (meaning that the fastest 29 year old gets an award and the fastest 30 year old gets an award and so on) I knew I had no chance of winning an award. Based on the past two year's results I'd have to run 2 minutes per mile faster than I am currently capable!

The race felt a little rougher than I would have liked toward the end. My right hand and forearm seemed to have fallen asleep (weird...) and then there was the hill. My pace slowed considerably on the hill.


See how the blue line goes down as the green line goes up?

Still, I finished in a reasonable 43:15. Not a PR but not bad for a hilly, non-chip-timed event! And for the curious, I came in 6th among the 30 year old women.


That's me in my teal jacket. Nice heel strike.

After the race we were offered various flavors of Schnapps (I passed) and burgers and brats (I ate a burger) and beer (of which I partook). Then I got to learn why someone else said that the race finish line isn't the real finish line.

After a quick clean-up we returned to the post-race party room for awards (multiple OPRC people earned awards!) and the highlight of the evening: dancing!

I didn't make it past the first elimination round of the women's "Sausage Dance" although multiple spectators told me I'd been robbed. We laughed hysterically at the men's "Hunk (of Cheese)" dance contest and then everyone joined in the dancing until I was soaked with sweat and my quads were protesting. I think they were confused. Racing 5 miles and then dancing for a couple of hours? No wonder I'm still sore...

After we'd danced until we couldn't move any more our group went to dinner and then a few of us stayed up to drink wine and chat. I finally collapsed into bed around 11:30 PM. I have to say, running a race AT a hotel and then staying at that hotel? Amazing. The Lakes Area Running Club really knows how to throw a party with a racing problem :-)

Cameras were flashing all afternoon and evening but I'm not sure when I'll see the rest of the photos. Maybe next year I can convince Jason to join me as my personal photographer. Because I definitely want to go back! And I invite anyone who wants to have a good time to join me. Maybe if I get a large enough contingent of supporters I can be crowned Sausage Queen :-)

S-No-W Fun Run - Lake Geneva, WI by snmnstrz21 at Garmin Connect - Details

Also, I can't forget to put in a shout-out to Adam over at The Boring Runner who is anything but boring. In fact, I reported part of my S-No-W Fun Run time to his Freeze Your Thorns Off 5K virtual race.



Nothing like killing two birds with one stone, don't you think?

Need for Speed

When I was coming up with the title for this post I immediately thought of the movie Speed. And then I immediately thought of one of my favorite Simpson's lines ever.



I think it was called "The Bus That Couldn't Slow Down"

Of course my post has nothing to do with the movie or the hilariousness that is Homer Simpson. So why am I posting about speed?

Because last night was the return of group speedwork!

Yes, it's dark. Yes, it's cold. But some of us are hardcore. Some of us are training for Boston. And some of us just like the camaraderie of running with a group. I'll let you guess which group(s) I fall into. Hint: it's not Boston.

One of the group members who has raced for a Fleet Feet team and who has worked with a local running coach took it upon herself to organize a Thursday night speedwork outing. She found a 1.7 mile loop in a nearby town that has little traffic and very few intersections and came up with some workouts and drills for us to do.

So, decked out in our reflective gear, blinkers, and headlamps we did a warm up loop (which I did not time). Then it was on to drills. We all decided we were glad it was dark because we probably looked like morons skipping, side-galloping, high knee-ing, backward running, and striding across the parking lot for the village swim club while waving our arms in the air. We did a few standing exercises to work on foot placement and then it was time for the workout.

We decided to do 5 repeats of 2 minutes at 5K pace followed by 3 minutes of easy jogging. I set up my Garmin for those intervals and it worked okay. For awhile. I'm not sure what happened during the 5th interval. I'm sort of bummed it apparently screwed up during that last fast interval because that's then one where our "coach" told me to work on increasing my cadence. From behind she told me it looked like I took off but I'd love to have the numbers to back up that observation.

But here's the numbers I do have:

1st 2:00 interval: 7:26 pace
2nd 2:00 interval: 7:51 pace
3rd 2:00 interval: 8:02 pace
4th 2:00 interval: 7:50 pace

Obviously I went out a little fast. And, like I said, I'm not sure what happened during the 5th one. All I know is that the Garmin says I ran the last 3:00 minute rest period at an 8:04 pace. Uh, okay. You can see the full workout stats here: OPRC Riverside Speedwork by snmnstrz21 at Garmin Connect - Details

I had so much fun being out there with the group. I'd never done intervals just for time so that was a nice change as well. Plus, when I'm running in the dark just waiting for my watch to beep it actually makes me push it harder. No finish line in sight. No counting laps. Just running my heart out. In the end I did just under 5 miles. I'm looking forward to doing more of these!

First Miles of 2011

I took the weekend off and didn't do a long run. Apparently there is something to be said for this whole "rest" thing.

Monday night's run was AWESOME.

I felt really cold walking home from the train and I checked the weather about 20 times while trying to decide what to wear. Weather Underground swore it was 34^oF out but it didn't feel all that warm.

I layered up in a tank top and my Underarmor long-sleeved top, compression shorts and tights, gloves and my earband. You know, the usual. I was freezing until we started running. And then I was perfect.

So perfect, in fact, that I ran quite fast for someone who hasn't really been pushing it all that hard lately.

Mile 1 - 8:46
Mile 2 - 8:41
Mile 3 - 8:50
Mile 4 - 8:38
Mile 5 - 9:12
Mile .5 - 9:53 pace

It felt good to get out there and run hard. My form felt good and I remembered why I love running. You know, one of THOSE runs.

Now I'm trying to decide what to do about that CrossFit Bootcamp Groupon. I want to cash it in before racing season really starts. Classes start January 31st and go through February 25th. Three times a week, MWF. I just have to determine if I want to try and become a morning person and do the 5AM class or give up Monday night runs for a month and do the evening (7PM) class. Decisions, decisions.

Year in Review

Happy New Year! It's time for the quick and dirty year-in-review for 2010. Read on...

How many miles did you run this year?

In 2010 I ran 889.15 miles. That's an increase of just over 145 miles from 2009. Crazy talk!

What was your best mileage month?

Both July and August were the best at around 103 miles each. It took me 4 years of running but I finally broke 100 miles in one month. Guess that's what marathon training will do for you!

What was your longest run?

The infamous 26.2. Running a marathon has been my goal for the past two years and it's hard to believe I finally did it.

How many races did you run in 2010?

I got bit HARD by the racing bug this past year and ended up running a total of 14 races! Just call me a champion.



Yes, my major award was winning my work running group's traveling trophy for running the most races in 2010. In fact, I ran so many races that next year they're changing the rules! Hey, it's not my fault they don't race as much as I do.

Do you have a favorite/memorable run from this year?

Although you might think I'd choose the Chicago Marathon (which was certainly memorable), the Chicago HALF Marathon was my favorite race of the year. I wish I could clone that race so that every single one of my runs could be that awesome. I hope I can manage a repeat performance eventually.

As far as my favorite/memorable run (not race), I'd have to say my 18 miler. Just like the Chicago Half Marathon, everything clicked on that day and I had an amazing run. While it's unfortunate that it didn't result in an awesome marathon at least I have the memory of that run to remind me that great long runs can and do happen.

What was the craziest weather or other type of adverse conditions you endured on a run in 2010?

Let's see....

First we have the storms of the year that caused the race I had been planning to run to be canceled...but I ran anyway.

This summer was also quite hot causing many of my runs to be less than stellar. I laughed, I cried, and, yet, I persevered.

And then there was the 20 miler and our unscheduled lightening break.

Not to mention running in the most recent snow storm.

The conclusion? I'll run in just about anything.

What were your goals for 2010? Did you achieve them?

My goals were as follows:

1. Run a marathon - DONE!

2. Get better 5K and 10K times - DONE!

3. PR at the half marathon - DONE!

4. Break 2 hours in the half marathon - So close!

5. Have fun - DONE!

6. Volunteer at a race or two - DONE!

Looks like I did pretty well at accomplishing my goals!

What are your goals for 2011?

As I posted here, my fitness goals are as follows:

1. Cash in my CrossFit bootcamp Groupon.

2. Do at least one duathlon (run-bike-run)

3. Break 2 hours in a half marathon

4. Run another marathon

I'd also like to strength train at least 100 times as well as get out on my bike more often.

Hopefully those are are attainable goals! Guess you'll have to keep reading to find out what happens.

P.S. This here blog turns 2 years old tomorrow (January 2nd). Happy birthday, Eri-thon!

December Wrap-Up

Source

Due to a series of events I missed my opportunity to run my last run of 2010 outside. I'm a little bummed about that but I made up for it by doing 2x800 and 2x400 on the treadmill at the gym AFTER doing some strength training and BEFORE doing some ab work.

I started my treadmill workout with a .5 mile warm-up at 6.0 MPH then did half a mile at 8:00 min/mile pace, followed by another half mile at 6.0 MPH and then another half mile at 8:00 min/mile pace. Then I switched to 400s and did .25 miles at 6.0, .25 at 7:30 min/mile pace, .25 at 6.0, and .25 at 7:30. All that added up to 3 miles.

Which means that even though I felt like a total slacker for all of December, I ended up running a total of 51.96 miles!

Like November, December was sort of a "blah" month in terms of running. However, I did manage to finally join the running group for a Saturday morning run and I ran in a snowstorm so I suppose there were some highlights.

I'm looking forward to 2011 (already signed up for three races!) but first I need to do my year in review post and come up with a few resolutions. Do you do resolutions or goals for the new year?

Push it Harder

Although I've been feeling rather blah about running this month I decided to get off my duff and go out for a 4-6 mile run on Wednesday afternoon. I also decided to push the pace a little bit since I've been feeling like a slacker compared to Mica.

Well, let me tell you, pushing the pace even on a shorter run after not running hard for over a week? Not the best plan. I don't know if it was the weather (low 30s), how I was dressed (tights, short sleeved top, long sleeved top, gloves, ear band), the route (ran on the street most of the way), lack of fuel (double fiber English muffin with crunchy peanut butter and dried cranberries) or what but this run felt HARD.

And my right knee bothered me almost the whole time :-( I think it was the camber of the road since there was more traffic than usual so I had to run on the sloped part.

I cut my run a little short and decided to use a route I hadn't run in a long time. I was really dragging at the end until I got stable syndrome. That's when you can almost see the finish line so you power through.





After the run I decided to push myself a little harder and did my new 40 minute strength training DVD:


Stupid title, good workout

Afterward I sat at my desk and thumbed through The New Rules of Lifting for Women which I got as a Christmas gift. It had some really interesting things to say and I think I'll do a post on it later. Have any of you read the book or used the workouts?

Today I went to the gym and did 65 minutes on the elliptical followed by some ab work. By the way, I can totally hold plank pose for a minute (I timed myself with my iPhone stopwatch). Yay!

And then I added up how many miles I ran in December. I wasn't planning on running tomorrow but after I saw the number my mild OCD kicked in so I think I'll be squeezing in a few easy miles. Especially since tomorrow it's supposed to be in the 50s and I can wear my new capris!



I had these on my Christmas list but ended up finding them at Nordstrom's Rack for half price! And I had a gift card. Score!

I've still got my December Wrap-Up post to write as well as my year in review (complete with news about my very own "major award" that I haven't told you about yet). Stay tuned and I hope you have a happy New Year!

Christmas Gifts

My Christmas gift to myself has been essentially taking the month of December off from worrying about running. I've been rather lackadaisical about getting in my runs and not worrying too much when I don't.

I did, however, go on my first double digit run since October last Wednesday. I slept in and then bundled up for a chilly 10 miler. Even though it had snowed quite a bit on Monday night I knew the streets would be clear enough. I took it easy and didn't worry about my pace. Especially since I'd run long less than a week before.



I meant to write about this particular run after it happened but I got wrapped up in Christmas prep and then actually celebrating Christmas with my family and my husband's family. Which means I don't recall much about this run other than that it happened.

I meant to at least run on the treadmill at our hotel while visiting Jason's family but it never happened. Late nights and early mornings coupled with enjoying not having to do anything specific lead to no running.

However, Santa brought me some new running swag including new socks and arm warmers. Not to mention my new medal holder:





I guess I'd better get out there and get ready to earn some more medals to put on that thing!

Let It Snow

Oh, the weather outside is frightful,



But my new running shirt (from Kim!) is so delightful.


WOMEN'S APEX CLIMATEBLOCK FULL ZIP

And since North Face let us wear these nice jackets to go,

let it snow, let it snow, let it snow.


WOMEN'S SINGLE-TRACK

North Face let us run in these fun shoes.




And gave us this free gaiter, too.



Add on a free stocking cap. Whoa!

Let it snow, let it snow, let it snow.

Oh, I might not have won the raffle.

And I might have run kind of slow.





But we runners are crazy, don't you know?

So let it snow, let it snow, let it snow.


P.S. That jacket was really nice. But I don't know if it was $160 nice. And, no, we didn't get to keep it or the shoes.

Up and At 'Em

I have a confession to make.

When it comes to long runs, I've been super lazy since the marathon. I haven't run double digits since October and I haven't run anything longer than 8 miles since November 1st.

My running group does a Saturday morning run that starts and ends near my house but I've always been hesitant to join them because I've heard they were fast. But this Saturday I told myself I was going to run with them and if I was bringing up the rear well, so be it. I'd take my iPhone and I'd just make up my own route if I needed to.

When my alarm went off at 6:30 AM on Saturday it was a struggle to get out of bed. But I did and I dressed in my warmest running clothes to ward off the temperatures in the teens. Tights with windpants. Long sleeved shirt with a fleece. Ear band and gloves. And off I went to meet the group.

From my house to the meeting point is just under .9 of a mile which means I really have no excuse not to meet up with them. And, when I learned the route, I realized that technically I wouldn't even need to run to the official starting point since the route overlaps the way I would run there anyway.

However, the rumors didn't lie and the group certainly is speedy. Thankfully one of the guys I've run with on other runs was there (in shorts!!) so I had a buddy the whole way. Since I'd never run much of the route before it was definitely an adventure. There were some challenging spots (icy sidewalks, snow covered train tracks, small hills) but we kept up a pretty good pace for the most part.





When we stopped at the halfway point to regroup someone pointed out that the entire top of my head was white with frosted-over sweat. By the time I got back to my house there were icicles hanging from the end of my ponytail that matched the ones on my eyelashes. The skin on my stomach was numb from the cold air and when I got undressed to get in the shower I realized that other parts of my body were bright red. Ahh, the joys of winter running.

Since the route goes through my neighborhood on the way back to the starting point I peeled off there and finished the last quarter mile by myself. Now I know, though, that if I want to get in a full 10+ miles on a Saturday all I have to do is run to the starting point, run the full route, and run home. Perfect. And just like on the Monday night runs, I'll either learn the route or get really fast. Let's hope for both.

Treadmill Thursday

I had such grand plans for Thursday. I packed my gym bag figuring that I would either run at lunch or, if no run materialized, I would do a strength training workout in the little scary basement gym at work. Brilliant, right?

What was not so brilliant was forgetting my running shoes at home.

Sigh.

I still really wanted to get in a run. But that meant the treadmill. Since the treadmill in our basement has been rather suspect since the flood I opted for the treadmill at the gym. Plus, those treadmills are nicer and actually tell me what the incline is.

My treadmill goal? Speedwork! I went back to my first track workout from this summer and based my plan on that. I decided to do a one mile warm up, 4x800, 4x400, and a one mile cool down.

It's been awhile since I've done speedwork so I decided not to push the pace too much. I set the treadmill to a 1% incline and did my one mile warm up at 6.0 MPH (10:00 minute mile). After my warm up I hit the Pause button. The treadmill has a 60 second pause function so I waited until it counted down to 15 seconds and then started it back up.

I did my first two and a half 800s at 7.4 MPH (8:05 pace) with 45 second pause breaks in between each full 800. Strangely, they didn't feel all that hard. Sure, I was huffing and puffing, but I didn't feel like I was going to die. I didn't feel like I wanted to quit. I didn't feel like I wanted to walk.

The last one and a half 800s I did at 7.5 MPH (8:00 pace). And I did three of my 400s at 7.5 and the last one I slowly upped the speed until I was doing 8.0 MPH (7:30 pace). I could tell I was definitely working but I think I could have gone a little bit faster on each of those intervals. Which means I may have some new things to try out on the treadmill this winter.

The only downside to running on the treadmill is that when you change the speed it takes it a bit to get up to that speed. I didn't want to count those seconds spent accelerating towards my actual intervals so by the time I finished my cool down (also done at 6.0 MPH) I had actually run 5.25 miles. Although, I guess that's not really a downside.

But let me tell you: running a cool down on a treadmill is HARD. Not physically. Just mentally. My mind kept wanting to be done but I pushed on and finished the full mile.

And afterward I did 100 various crunches, some leg lifts, and some foam rolling. And then lay panting on the mat.

While I was recovering my running group was out singing Christmas carols at a nursing home. As much as I love my running group I wasn't too sad to have missed it. First, I got home from work later than originally planned so I wouldn't have been able to attend the pre-singing prep meeting. Second (and here's a little known fact), even after six and a half years of choir and performing in several junior high and high school musical productions, I am TERRIFIED of singing in front of other people. Dancing? Sure. Public speaking? Sure. Singing? Count me out.

But running like a fool on the treadmill while mouthing the words to Lady Gaga and Ke$ha? Sure.

Deep Freeze

Last night was cold. As in, definitely below freezing cold. I think it was maybe 13^oF when I left my house to go running.

I debated about what to wear. Last week when I ran I wore my fleece and was too hot. So this week I wore a short-sleeved top and two long-sleeved tops, a fleece ear band around my neck, a fleece ear band over my ears, tights, shorts, mittens, and long SmartWool socks.

When I arrived at our starting point I looked around and felt woefully underdressed. I was surrounded by ski gloves, balaclavas, and windbreakers. When we stepped out of the store to start running the wind blasted me and I was immediately chilled.

I left the Garmin at home because I didn't want the pressure of trying to keep a certain pace in the cold but I somehow ended up running with one of the faster women. Either she was slowing down to hang with me or I was speeding up to hang with her. I'm not sure which and now I wish I'd had my Garmin.

Either way, we did all 5.5 miles together and most of me warmed up by the end of the first mile. My thighs, however, were like solid blocks of ice and my right knee was stiff for the rest of the night. We talked running tights when we got back to the store at our starting/end point and I proceeded to feel every pair in the place.

I definitely need more tights. The two pairs I have just don't cut it. I see some shopping in my future. What's your favorite piece of workout clothing?

Looking Ahead

It's that time of year again when you start looking ahead. This season usually feels so rushed that I prefer to take my time and savor it, but I know that if I don't start planning my racing calendar I'll miss signing up for some races as well as double book myself.

So, here's my tentative plan so far (totally subject to change):

January

S-NO-W Fun Run 5 Miler

My running group is doing this one as our winter group "race". Apparently it's quite the fun time seeing as how the run is followed by a huge party (with Schnapps at the finish line!). I'm already registered and planning to share a room with another club member.

February

Frosty Footrace 5K

Kim and I did this race last year. This year we've vowed to defend our second place spots in our respective age groups. Or just have fun :-)

March

March Madness Half Marathon

Another OPRC favorite that I'm hoping to attempt. The key here is actually getting registered! Apparently it sells out super-fast. Last year I was on a cruise ship when registration opened. This year? I'm going to try for it.

April

April's where it starts to get dicey. Racing season starts for real in April in the Midwest and the calendar starts to fill up. With...

Race That's Good for Life 5K

This is my running club's annual race so I'm definitely planning on running it. As well as volunteering to hang signs, stuff packets, and I'm sure lots of other things.

Cleveland 10 Miler

There's a rumor that my friend Rae would like to attempt this race. If she'd have me, I'd love to be there by her side. This is the weekend before one of my goal races for the year so I could treat it like a training run and help pace Rae.

Illinois I-Challenge

I'm definitely doing the half-marathon in my hometown. This was my first half marathon. Now they've changed the course so that it goes by my parents' house! This year the race organizers are doing something a little different. The I-Challenge means you run the 5K race on Friday night and then either the half or the full marathon on Saturday morning. What's a little 3.1 mile warm up the night before?

April also starts the CARA Circuit Races which have not been announced. Since I've gotten more involved in my running club I'd like to try and earn some points for them by running more CARA races. Once the official Circuit is announced I'll have to try and slot those races into my schedule.

May

Wisconsin Half Marathon

The weekend after the Illinois Half Marathon is the Wisconsin Half Marathon. I ran this last year and totally bonked. Kim wants to run this again this year and I would love to run it for fun. Plus, worst case scenario, I bonk at Illinois and get to redeem myself in Wisconsin.

Quarryman Challenge 10 Miler

This is the alternative to the Wisconsin Half Marathon. It's on the same day so I can't do both. My running group at work does the Quarryman every year so this would be my back up plan if we decide not to do Wisconsin.

May will also include the Chase Corporate Challenge 3.5 mile and possibly the Solider Field 10 Miler. I also heard some talk about a 20 miler on May 14th?

June

MetLife Duathlon

As part of my goals I want to do at least one duathlon. The MetLife one looks good because it's semi-local (45 minutes south) and it's an easily attainable distance (2 mile run, 11 mile bike, 2 mile run).

Ragnar Relay: Madison to Chicago

The "leader" of my work running group floated the idea of all of us doing the Madison to Chicago relay. You get a team of 12 people together and during this 24 hour race each person runs 3 legs of 3-8 miles each. It sounds complicated. It sounds crazy. And it sounds like fun. It's looking like we can easily find 12 people so I'm thinking this is going on the schedule.

July

Grand Haven Duathlon

This is my dream duathlon but I don't know if I want to sign up for it without ever having done one. The distances aren't that daunting (5k run, 20k bike, 5k run) but I'd hate to make a mini-vacation out of it and be miserable. Plus, it's only two weeks after the one in June. Although, my mom loved Grand Haven so maybe I can convince her to make it a mini-vacation with me? What do you think, mom?

The rest of the summer/fall is still open. I suspect there will be lots of CARA Circuit Races followed by...

December

Las Vegas Marathon

Yes, my second marathon. Hopefully in a location where it won't be 85^oF on race day. Fingers crossed, anyway. This is also an OPRC-fueled event and although I've read the course is kind of boring (except for the parts on the strip) I think that might be what I need. And, hey, I've done the local marathon. Time to branch out!


I know it's crazy to think you have to plan these things out so far in advance. But, really, the earlier you register the better price you get. Speaking of which, I may need to win the lottery in order to pay for all these races! But, wait, it's not too late for Christmas gifts, is it? How about a race registration or three?

November Wrap-Up

Source


November was quite the "low" month for me. I only posted 10 times in this here blog, a record low. I only ran 38.2 miles, a record low since I started keeping track. I didn't do a single Monday night run with the running group, also a record low since I joined.

But I did travel to San Francisco. I did PR in a 10K race. And I think my running motivation is coming back. I mean, even though the temperatures this week have been hovering in the 20^oF range I ran on Monday night and I've actually been bummed that I haven't been able to run at lunch due to work things.

I'm looking forward to continuing to strength train and I'm hoping to join the running club on a Saturday morning run in the near future. Nothing helps to combat the cold and snow like running with a group. It will also help me get out of bed and get my runs done in the morning so I don't lollygag around. Although, there is something to be said for sleeping in.

What about you? Do you like to get up and get your workout done or do you just fit it in when you feel like it?

We Like to Party

Tuesday night was the running club's annual holiday party and awards dinner. Last year when I went I barely knew anyone. This year? I knew a good 75%, had my name announced several times, and even got to be behind the microphone. I also appeared several times in our photo slideshow but that's partly because I helped put it together.

What a difference a year makes.

Drinks and socializing followed by dinner and awards. First up we had the participation awards. You win participation awards by, well, participating! Attending runs, writing articles for our newsletter, and volunteering earn you points. And since I participated as much as I could, of course I won an award.



Towels! And, not to toot my own horn, but giving towels as this year's participation prizes was my idea. But, to give credit where credit is due, Geri (our social director) and Nick (the club president) came up with the rest, including getting the logo embroidered on them and the drawstring bag the towels came in.

In addition to receiving an participation award, I actually announced the names of all the other participation award recipients. Since I've been leading so many training sessions at work, I'm pretty comfortable in front of a crowd. No stage fright here! I'm happy they gave me that job, actually.

But the fun didn't stop there! Although I didn't win any of the "serious" awards (Most Improved Runner, I'm aiming for you next year!) I did get a "gag" award.

Remember this?



I've been on the butt end of some good natured ribbing ever since that incident. Which is why the club gave me the following:



We also learned some about the club's history (30 years old next year) and inducted our first member into the OPRC Hall of Fame.

Last year I almost didn't attend the holiday party. Now I can't imagine the season without it. Long live OPRC!

Icy Hot

As our club president said last night, welcome to the first Monday night run of the winter! Of course, winter hasn't officially started yet but tell that to Mother Nature. With the snow we got over the weekend and the below freezing temps we've had ever since you'd have to be crazy to run!

We'll there were quite a few of us crazy people out there on Monday night. I started out running pretty fast (for me) but slowly backed off so I could chat with a few of the other runners. I hadn't been out with the Monday night crew in a month and it was nice to run with them again.

Monday night run
Mile 1 - 9:07
Mile 2 - 9:24
Mile 3 - 9:26
Mile 4 - 9:39
Mile 5 - 9:52
Mile .52 - 5:40 (includes stop for traffic)

Believe it or not, even though the temps were hovering around 20^oF or lower it didn't feel all that bad outside. In fact, in my long-sleeved top and my fleece jacket I was too warm. The jacket was soaking wet by the time I got home. Ewww. My lips, though, may never be the same. Running in cold weather chaps them something fierce.

My right knee does not particularly like this weather either. It was pretty stiff for the rest of the night and the stairs were not my friend. I know I should ice it but, really, who wants to stick ice on their leg when the temps are below freezing?

Rotary Santa 5K

This past weekend was all about getting ready for the Christmas holiday. And what better way to get ready than to run a 5K dressed like Santa?

Kim, Jen, and I ran the Rotary Santa 5K in Arlington Heights. And, trust me, I wasn't the only one who showed up in a Santa suit.






I'm #799


This race was so much fun! I wasn't running for time or to get a new PR. I ran for the pure enjoyment of running a themed race (and my first race in costume) with friends. And enjoying the first snowfall of the year. Yes, it snowed the entire run.



The first mile was slow as everyone tried to find their footing and dodge the walkers, the gawkers and some very confused drivers. But after that we settled into a nice pace that actually felt pretty easy considering I was horribly overdressed. In the end we averaged a 9:23 pace for a final time of 29:05.

Mile 1 - 9:55
Mile 2 - 9:18
Mile 3 - 9:15
Mile .1 - 8:30 pace

I remember how hard I had to work during my second-ever 5K to get my time below 30 minutes. I love looking at how far I've come. Now I can do a 29 minute 5K without even thinking about it.

My mom was also there to spectate. She couldn't get over how picturesque the day was or how hilarious all the Santas were.



I love when she comes out to watch me race. I love sharing that part of my life with her. She always seems to enjoy it, too. Of course, how could you not enjoy 1000 running and walking Santas?

But that's not the only reason she was visiting. Nope, she was helping me get my house ready to host our family Christmas. Which means, putting up the tree!



So, a weekend filled with Santas and snow and decorating. Christmas is almost here!

Let There Be Light

Yesterday I didn't run and I didn't go to the gym. Instead, Jason and I spent over an hour and a half outside turning the front of our house into this:





Hanging Christmas lights in sub-freezing temperatures counts as a workout, right?

Four on the Floor

What does "four on the floor" even mean? Is it a car reference? I think it has something to do with an engine and putting the gas pedal all the way down. I could be wrong, though.

Regardless, I definitely put my gas pedal all the way down during my lunch run on Tuesday. The combination of wind, literally freezing temperatures, and my only running buddy being someone who runs a 10K in 46 minutes (that's almost 10 minutes faster than me) made me push hard for our 4 miler.

We started out into the wind which may have slowed us down some. It also took my breath away so I wasn't all that talkative during the first two miles. Then, on the second half of the run I was sucking wind and there was no way I could talk. I was not surprised to see my average pace drop to sub-9 minutes and when I uploaded my Garmin stats I also wasn't surprised to see that my splits looked like this:

Mile 1 - 9:29 (wind and stopping for traffic)
Mile 2 - 8:46
Mile 3 - 8:30
Mile 4 - 8:43

I pushed it HARD during that third mile and even so my running buddy took off on ahead for the last mile. That's okay with me, though, because I wasn't exactly talkative company.

I was really glad to get in a run at lunch but I think my speed and the weather conditions really took it out of me. At 4:00 my brain totally checked out (too bad I was in a meeting), I was starving when I got home, and could barely manage to make dinner. Oops. It's been so long since I ran at lunch that I forgot I need to bring lots of post-run snacks.

When I walked into my office after running my boss took one look at me and said, "Please tell me you didn't go running. It's COLD out there!" I may not like to run in the rain but cold will never stop me. I'll just put my foot to the floor and power on.