In Steph's Shoes: a running blog!

Boston Marathon Training: Week 4

2012-01-30T08:14:00.000-08:00

or should I title it "non-Boston Marathon Training"?

Last week wasn't what I had hoped for. 5 days of running turned into 3 days of running. 36 miles turned into 28 miles. and 2-3 x's of strength training turned into a couple days of doing push ups and 1 day of core work. I wish I had a good reason why last week turned to crap, but I don't. I was lazy and slacked off. I chose sleep over running. I did attend an early morning yoga class that I will be adding to my weekly training/work outs. So that is a plus! I also turned a 14 mile run into a 16 mile trail run. so again, another plus. But still, not anywhere near the mileage I wanted to be at. I will definitely use this coming week to get back on track. No more slacking off!

Here is how last weeks running and training went.

Monday: 4 mile run - treadmill PM at the gym, push ups 4 x 10
Tuesday: core work; modified planks, straight arm planks, side oblique crunches, seated crunches, Russian twists w/ 5lb weight
Wednesday: 8.02 mile run - outside early AM
Thursday: push ups 6 x 10
Friday: yoga class
Saturday: 16 mile trail run - snowy, icy, wet
Sunday: not a thing! hello laziness!!
Total Mileage: 28.02 miles

Pathetic.

The road to Boston...a dead end?

2012-01-26T09:08:00.000-08:00

As I get further along in my pregnancy, the more I am starting to realize that Boston may not happen for me this year. I've shed many tears over this. This journey was 2 years in the making and now I may have to bow out. I know it is only a marathon and I know I can work hard to qualify again but its still hard to swallow.

My dad and husband have both made very valid points on why I may want to consider not going. I am going to take it day by day because, as of now, I feel great! I am much slower than I used to be (most long runs being around a 9 minute per mile pace), but otherwise I am running all my scheduled training runs using the same plan I used to BQ. I have had to omit the tough hill and speed work I used to do, but have supplemented by adding quick pick ups to my shorter runs.

I don't know. Part of me thinks I can do this but another part of my thinks that maybe holding off is the best thing to do. Do I really want to walk majority of the marathon? Probably not. But to cross the finish line, earn that medal and buy my 2012 jacket makes me think absolutely, I'll walk for that!

Only time will tell.

Boston Marathon Training: Week 3

2012-01-25T06:05:00.000-08:00

Another week done. Although, my road to Boston may be more like a dead end. I'll get more into that another time.

My shins have really been bothering me lately. Almost every time I run, they hurt until about 2-3 miles in, then the pain goes away. I've tried everything to alleviate it but I personally think its the pregnancy. I think my body, stride and form is changing to compensate for the extra weight.

Anyway, here is how last weeks training went. it was a cut back week but I still managed closed to 30 miles.

Monday: 4.5 miles run - afternoon on the treadmill, triceps
Tuesday: 5.5 mile run - AM 2 miles on treadmill, 3.5 miles on indoor track
Wednesday: core work
Thursday: 6.5 mile run - AM treadmill, planks, crunches, push ups - PM
Friday: scheduled rest day
Saturday: 3.1 mile run - AM treadmill, upper body lifting
Sunday: 10.30 mile run outside on the snow covered roads.
Total Mileage: 29.31 miles
Total Strength Training: 4

I'll leave you with a couple photos taken Sunday after our run. I am definitely showing!!

Boston Marathon Training: Week 2

2012-01-16T08:50:00.000-08:00

Week 2 of 14 is done. I am beginning to adjust to my new training style and the affects pregnancy has taken on my running. This is so different than any training I have done in the past. My pace is much slower and although I try to do some small speed sessions, my body just won't allow it. Sometimes I am almost embarrassed to admit how slow I've gotten to be, but then I remind myself that I am carrying precious cargo on every run. I must go slow to protect the little one.

Last week certainly wasn't anything to write home about. I ended up taking 2 rest days and did my 12 mile "long" run inside on the treadmill. I made sure to get 3 days of strength training/core work in so that is a plus!

Here's how last week wrapped up.

Monday: unplanned rest day
Tuesday: 6.5 mile run - treadmill in the AM, yoga & core at home PM
Wednesday: 8.5 mile run - outside AM, ended up being a great morning for an early run!!
Thursday: 5.5 mile run - treadmill AM, push ups, core at home PM
Friday: scheduled rest day
Saturday: 12.03 mile run - treadmill afternoon, my longest run on a treadmill to date. it wasn't easy that's for sure!
Sunday: 45 minutes stationary bike, strength training for biceps & shoulders AM
Total Mileage: 32.53 miles
Total Strength Training: 3

And to touch base on the Olympic Marathon trial results, I am so happy with how Desi finished! I was really hoping she'd pull out the win. The top 3 women I wanted to see make it, did. The men's race was amazing. Meb had such a huge lead. I couldn't believe the paces these men & women ran. So fast!

Boston Marathon Training; Week 1

2012-01-09T07:04:00.000-08:00

I've got one week under my belt. My mileage was slightly more than what I have on my training program, but the paces are much slower than what I am used to. Unfortunately, training for a marathon while being pregnant (I am well into my 18th week) definitely puts a strain on speed. I am not letting it bring me down though. I am just happy that I am still able to run 5 times a week without having any issues. My goal is only to finish Boston, not set a PR.

Monday: 6.61 miles - treadmill
Tuesday: 5.67 miles - treadmill, push ups 5 x 10
Wednesday: 5.26 miles - treadmill, biceps, push ups 5 x 10, core
Thursday: 4.5 miles - treadmill
Friday: rest day
Saturday: 11.60 miles outside w/ hills
Sunday: cross training; 30 minute stationary bike, upper body lifting, core work
Total Mileage: 33.64

and I will leave you with a little something Janae shared in her blog. Desiree Davila's ridiculously fast 3 x 3 mile repeats. click here to watch the video.

2011 recap

2012-01-03T07:30:00.000-08:00

Total miles ran in 2011: 1,841.33

11 races completed;

1- 100 mile relay
1- 50K
2- marathons w/ a Boston Qualifier!
4- half marathons, one being a trail
1- 4 mile race
1- 5K
1- 10K

2/13/2011 Riverview Winter Fest 4 Miles 28:48:00 7:12 pace
3/20/2011 Rock CF Rivers Half Marathon Half Marathon, 1:37:31 7:27 pace

4/2/2011 Martian Half Marathon Half Marathon, 1:37:45 7:29 pace

5/1/2011 Trail Half Marathon Half Marathon, 2:02:10 9:19 pace

5/28/2011 Bayshore Marathon Marathon, 3:28:59 7:59 pace

7/9/2011 Rollie Hopgood's 5K, 21:55 7:04 pace

7/23/2011 Red Eye Relay 100 Miles mixed ultra

8/20/2011 Somerset Stampede Half Marathon, 1:44:24 7:58 pace

9/24/2011 Dances with Dirt Extreme 50K Ultra 6:16:56 12:10 pace (3 weeks pregnant)

10/16/2011 Free Press Detroit Marathon Marathon, 3:45:30 8:37 pace (7 weeks pregnant)

11/24/2011 Detroit Turkey Trot 10K, 48:23:00 7:47 pace

Overall, 2011 was a successful year! Not only did I set out and accomplish all of my goals, I also received a huge surprise for my birthday; I found out that I was pregnant! So now I start 2012 off training for the Boston marathon while a little human grows inside me. The poor baby doesn't stand a chance. He or she is going to be born with running shoes on his or her feet!! :-)

Yes, I am alive!

2011-12-19T07:50:00.000-08:00

It's been almost 1 month exact since my last update. Not a whole lot has been going on. I am still running as much as I can. lately its only be about 30 miles a week, including a weekend long run. I still have not told very many people about the baby either. But, that will all change Christmas eve when we announce it at our big family party. I also plan on finally telling our closest friends when we see them for Christmas and NYE. It's been so hard keeping it a secret. I can't wait to share our excitement with everyone.

I do not have any races on the calendar until February. I am running an organized event on the 31st out on the Poto trail. That will be a great way to kick off NYE morning. I also start Boston marathon training January 1st. So expect to start seeing more updates!

Please stick around. I plan to make this blog more exciting come the first of the year!

Detroit Turkey Trot

2011-11-30T13:31:00.000-08:00

Thanksgiving morning was my 4th year running the Detroit Turkey Trot. The event offers three distances; 1 mile aka Mashed Potato Mile, 5K aka Stuffing Strut and 10K aka Turkey Trot. I have ran the 10K each of the 4 years I've registered.

I wasn't feeling this race at all that morning. I was cold, I knew I would be slow and had kind of wish I had just stayed in bed. This is unlike me. I love races. Lately my pace has been so slow that it has really done a number on my confidence with running. I had registered to start in the first wave but opted to go with the 2nd. Big mistake. Every year I am weaving in and out of people, dodging walkers and this was no different! I kept reminding myself that I didn't care about my time, but my legs felt fresh and strong.

Around 3 miles in I caught up to one of my running buddies from the YMCA. We ran the last half together. At the end, my Garmin read 6.37 miles, 48:27 with a 7:37 pace. Not my fastest 10K but definitely one of the fastest runs I have had since being pregnant. Maybe those slow weekly runs are what I need to get a fast race in!

Jeff (one of my running friends) & I after the 10K, sporting our other friends running team shirts.

Official Results:
Finish Time: 48:23
Pace: 7:47 (my Garmin read 6.37 miles with a 7:37 pace)
AG Place: 27/563

Missing in Action?

2011-11-21T13:28:00.000-08:00

It has been a month since my last update. A lot has been going on since the Detroit marathon. I have not ran any races but I am staying consistant with running about 30 miles per week, including a long run of 10 miles on the weekends. I've also added a day of full body strength training that kicks my butt. I Spend 2 + hours with the weights on Sundays and have now made Mondays my rest days. I am so sore.

I've also gained 4 pounds since the marathon. I've got a good excuse though.

I found out 5 days after the Detroit marathon that I am pregnant. Not only was I pregnant for the Detroit marathon but I was pregnant for Dance with Dirt 50K!

As of today, I am 11 weeks & 2 days with a due date of June 9, 2012. This definitely affects my future race plans but I am very excited to start this new chapter in my life. I've only told my parents so far. Everyone else will find out around Christmas time and I am keeping it off facebook as long as I can! I have quite a few family and friends I want to tell personally before they go reading it on a social networking site! Who would have thought that my son would turning 14 in January and having a new baby sister or brother a few short months later.

Recently I have noticed that my pace has slowed. It's ok though. I am running for two. I am going to continue with my race plans and continue to train for Boston. My training will just be altered to fit the slower paces and to make sure I do not harm the baby. I've done a lot of research on women who run marathons pregnant, specifically Boston. In 2002, April Nolan was 46 years old and 32 weeks pregnant. She finished the Boston marathon in 6:46. not an official Boston finishing time, but she did receive 2 medals when she crossed the finish line; one for her and one for her baby. If I can complete the course 32 weeks pregnant in 6 hours, it will require me to maitain an average pace of 13:45. I think that is totally doable. So far my doctor is supportive of my running. I will continue to talk to him about it at each appointment. My dad is very supportive and frequently reminds me that I need to listen to my doctor and my body. If I can't run Boston, it won't be the end of the world. I'll work hard to BQ again. Ask me today though and I think I can do it. But we will see how I feel come April 16, 2012.

Back to the grind!

2011-10-20T07:23:00.000-07:00

6 easy miles on the treadmill at 5am this morning. First run since the marathon and I felt great. Don't get me wrong, my slow pace felt fast, but I did not have any aches or pains. What a great way to kick off my birthday! I made sure to spend a good 15-20 minutes rolling around on the foam roller after I finished my run.

While I was on the treadmill, I chatted with one of the guys from the Y who was running next to me. It just so happens to be the same person I ran with during most of the marathon. Anyway, we were discussing the Rock CF Half Marathon and he said his wife signed up with him. I also found out one of my other running buddies and his girlfriend signed up as well. I planned on running this but thought about how great it would be if my husband would run it too. Chris said he wanted to try a half marathon one day, so why not make it the Rock CF half? I called him as soon as I left the gym. I told him my Y running friends and their spouses are running it and how I'd like him to run it too. He agreed! I am totally pumped! It will be his first half marathon and I am so excited to help him train. I made sure to register us both as soon as I got to work this morning. If you are thinking about running this, I have a $5 off coupon code. Just let me know if you'd like it.

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If you like free stuff as much as I do, head over to Tips 4 Running and enter to win a pair Saucony shoes!

Detroit Marathon results and review + expo and pre-marathon dinner

2011-10-17T11:21:00.000-07:00

The Short:

-great weather/morning for a run!
-had so much fun carrying my camera on the first half of the course.
-finished in 3:45:30, not a PR but that wasn't the point.
-legs are sore, but I am walking just fine.

The long:

The marathon festivities actually start on Friday when I headed to downtown Detroit for packet pick/marathon expo. I found a close parking structure only charging $5, pulled in and was inside the expo 20 minutes after it opened (3pm was opening). Wow! The place was already so packed! I thought I was being all smooth and going early to beat the crowd. Guess I wasn't the only one with this idea. I made my way back to the packet pick up, gave them my bib number, showed my passport and had my stuff in hand. I slowly made my way back out, stopping at the various vendors. I ended up buying some Gu and a pair of throw away gloves. I was ready to head home, but Jeff (the guy from my gym that I was to pace on Sunday) called and wanted me to wait to get a picture with him under the countdown clock. I paced around the official merchandise booth for a bit until he arrived. We took our picture and I was on my way home.

Here with Jeff & his friend Marisa who was walking her first half marathon.

Saturday we had dinner reservation for about 20 runners & their spouses/significant others/family members/etc... We had dinner at Pia's, an Italian restaurant. Perfect for those looking to "carb load". Up until Saturday, I really wasn't feeling this marathon. But after having dinner and talking race strategy with the other runners, I was really pumped and ready to tackle another 26.2. I was home around 7:45pm, laid out all my race gear and climbed in bed around 8:30pm. I also made sure the camera battery was charged. I was going to do something at this race that I have never done in the past. I was going to carry my camera for the first half of the marathon.

Here are a couple photos from dinner.

All the marathoners and half marathoners in our shirts at dinner

Sunday; Race Day!

The alarm went off at 4:30am. I had 50 minutes to brush my teeth, make coffee, eat a bagel, get dressed and be ready for Jeff to pick me up. We met the rest of the group at the YMCA and caravanned down to Detroit. We were lucky enough to get parking at the Compuwear building. We were able to stay inside the building using their restrooms and keep warm until we needed to make our way to the corrals.

In the compuwear building before the race

Around 6:30am, it was time to make our way to the corrals. We dropped a few off at their corral while the rest of us made our way to corral C. We stripped off the throw away clothing and awaited for our wave to start.

waiting for the horn to blow for our wave

The horn blew and we were off! I love wave starts. The congestion experienced in the past was virtually non-existent! It was nice and spread out when we approached the Ambassador bridge that takes us over the Detroit river and into Canada. In years past, it's been so congested that you basically came to a crawl. No fun. But not this year.

running the approach to the bridge

Had it been a clear day, you can usually catch a beautiful sunrise when running the bridge. I actually love this portion of the race. I love the uphill, reaching the top and looking left to the Detroit sky line and then the awesome downhill! You cross into Canada and are greeted by some great crowd supporters! We run along the Detroit river with a great view of the Detroit sky line.

Rick and I running along the Detroit river on the Canadian side. You can see the Ren Cen in the distance.

5 mile mark along the Canadian side of the course

All thumbs up while running in Canada

this is what a picture looks like while running and trying to capture a photo of Detroit

The back to the US is by making a turn and heading to the famous "under water mile" where you run through the tunnel that is below the Detroit river connecting Detroit to Canada. The tunnel and be very warm and smell like exhaust. I didn't find it as stinky this year as I have in years past. I did shed my gloves in the tunnel though. I got warm!

the sign as you begin the decent into the tunnel

enter the tunnel

Jeff & Rick running in the tunnel

running the under water mile!

leaving Canada and entering the United States!

We come out of the tunnel and are greeted by a ton of cheering spectators. It's also a great feeling when the cool air hits your face after getting quite warm in the tunnel!!

out of the tunnel and running where cars would stop for customs

making the climb/turn to Jefferson Ave in Detroit after the tunnel

Once we made the turn on to Jefferson back in Detroit I was all eyes on the crowd. I knew my dad would be in the area. I heard "stephanie" and spotted him right away. I ran over, gave him a quick kiss & hug and continued on my way. We ran past Cobo Hall (where the expo took place) and Joe Louis Arena, where our beloved Red Wings play.

blurry pic of Cobo Hall

passing Joe Louis Arena

We kept running (obviously) and were still feeling great! We had a good pace going and knew it would soon be time to ditch the camera. I was going to pass it off to Jeff's wife, Kristin, around the 11 or 12 mile mark.

trying to get a picture of the old train station. the last picture I took before handing off the camera.

Jeff, Rick and I around the 11 or 12 mile mark, getting ready to hand off the camera.

We ran through Mexican town where they had a mariachi band. Of course, we past them right after I got rid of my camera so no picture. Bummer. We also run through Corktown which has some really unique houses. Again, no camera. There is very popular race in Corktown held every year the day of the St Patrick's Day parade. Anyway, after Corktown we run down Layfayette passing two famous coney island; Lafayette and American, turn left and we make the split from the half marathon field. As they head towards the finish, we proceed on to the 2nd portion of our race.

I ended up seeing my dad just past the split. We ran by and gave him a high five. This part of the course can be a bit boring. You run straight for a few miles and the crowd support dissipates. Around mile 15 my hip was starting to bother me and I had also realized Rick was no long behind us. I knew we would see Kristin around mile 17 so I was going to remove my fuel belt to hand off to her to help eleviate the pressure on my hip. What a relief that was!

It was also around mile 16-17 that Jeff really began to struggle. I kept talking to him, trying to get him to focus more on his form and to not think of the aches and pains. He kept telling me to go on without him. He said "you can make a 3:35 if you just go on without me". I told him that was not the point of this race. I signed up to pace him and that is what I was going to do. Around mile 18 he needed to stop and walk a couple times. He'd walk for a few seconds and I would try to encourage him to shuffle on. We were coming to Belle Isle, a place most dread, and I wanted to make sure he would be ok. We started up the bridge to Belle Isle and I turned to talk to him and he was gone. I looked a few times but didn't see him.

I had to make a decision. Keep running or stop and wait.

I did the selfish thing and went on without him. The last 6.2 miles clicked on by. I was feeling quite a bit of soreness in my left hip and down through the back of the leg. But it was nothing that I could handle. I just knew I'd have to back off the pace a bit. No hitting a wall for me. Making the turn toward the 26 mile mark and then turning to the finish is the best feeling in the world. I can't keep the smile off my face. People are lining both sides of the streets cheering. It's an amazing feeling. I saw my dad yet again just as I approached the finish line. After I crossed, there was my mom and step dad, who were start line officials that morning.

My legs really started to cramp up after I finished. So bad that I almost felt like I would be sick. I had my mom rub my legs while I chugged a chocolate milk. I looked to my dad and said "I have to stick to trail ultras because marathons hurt too much". I also kept my sight on the finish line waiting for Jeff & Rick to finish. Finally at the 4:02 mark, they both came across the finish line. And both were feeling very rough. Rick ended up with a PR and Jeff missed his 3:45 mark by 17 minutes. For all the walking Jeff did and the fact that 4:02:xx was still faster than his slowest marathon, he should be proud.

Could I have ran a 3:35? maybe. But I would not have had the experience that I had. I was socilaizing with many runners, snapping pictures (took 47 in total) and didn't have the stress of hitting a certain pace/finish time. I had so much fun! Just how a marathon should be.

Official Results:

Time: 3:45:30

Pace: 8:37

Underwater mile pace: 8:16

Age Group place: 27/240

3 days and 18 hours....

2011-10-12T08:57:00.000-07:00

Until I run my 4th marathon/2nd marathon for 2011 (or 5th marathon/3rd for 2011 if I count my ultra from last month).

I am going into this race without expecting a whole heck of a lot. My goal is to run a 3:40-3:45, as I am running with a friend from our local YMCA and that is his goal and would give him a PR. I really hope that I start to feel better about this event. As of today, I am not feeling ready. My left piriformis has been bothering me and I have not gotten good sleep in the past 2 days. It's already Wednesday and I am in the red when it comes to hours of sleep per night. I am going to lay down tonight around 8pm with hopes of catching up. It doesn't help that I spent Monday tailgating and attending the Monday night football game. It threw off my schedule and isn't the best way to prepare for a marathon!

I am taking a few hours personal time on Friday to go to the expo since it opens at 3pm. Last year they ran out of women's size small shirts. I didn't pay $90 to have to wait 2 months for my race shirt. :-) I also want to pick up a fun headband or two and any thing else that may peak my interest.

Saturday we have a group of roughly 20 going to dinner at Pia's at 5pm. Should be a fun meal considering that we are all either running in the event or will be spectating the event. And speaking of spectating, my dad is coming to watch me for the first time ever!! He's never spectated a race, he usually runs them so I am pretty excited to see him out on the course.

My mom and step father are working the start line and my aunt is working the finish. Sunday is turning out to be one big family event!

Chicago Marathon Weekend

2011-10-06T07:38:00.000-07:00

The running of the Chicago marathon is this weekend. I want to give a quick shout out and wish "good luck" to a couple bloggers; Christine at flyrunner who is Ms. Speedy runner and PR-ed in Chicago last year in the 90 degree weather. Who does that? and Jessie at live-love-run. Jessie is running her first marathon so please make sure to check out her blog and wish her the best!

And for your viewing/reading pleasure, my update after I ran Chicago in 2010. Click here if you dare. It wasn't pretty.

Mail Call

2011-10-05T05:54:00.000-07:00

Although I had already received my confirmation email, it was so exciting to find this in my mailbox Monday afternoon.

It feels more official now! :-)

a couple DWD photos

2011-10-03T07:09:00.000-07:00

Mike, myself and my dad at the 22 mile aide station/bag drop. After changing our wet shoes, socks and shirts.

All smiles as we run to the finish line! My first ultra!!

I'm an ultra-marathoner! DWD Review & Reults!

2011-09-26T08:21:00.000-07:00

The Short:

AMAZING! One of the most fun I have had in a race. Ran 50K/31 miles through trails, woods, water, vines, picker bushes, you name it. I have cuts up and down my legs to show for it. I walked away with another awesome racing experience as well as a 3rd place finish in my age group and 5th female overall! Next year I fully intend on doing the Dances with Dirt 50 miler.

The Long:

Dances with Dirt Hell, MI - want to know more? click here or here.

Our day started bright and early at 4am. Dad & I got dressed, brushed our teeth, loaded up our gear, grabbed a bagel and headed out the door by 4:30am. We stopped at Mc D's for some caffeine (coffee w/ cream) and hit the highway. I was obsessing over the weather. They were calling for rain, but when I checked it that morning, it changed! It was going to be dry.

We arrived to Halfmoon Lake at about 5:15am. This gave us 1 hour to park, use the the port-o-potty a couple times, find my dad's friend Mike and get to the start line. The three of us planned to run this thing together! Since sunrise was not until 7am meaning the first 5.3 miles will be ran in the dark. It was hard running through the woods on a technical trail with only a headlamp. Lucky for me, my dad and Mike were in front of me and would yell out things like "rocks", "roots", "step up", "step down" so I knew what to watch for. At the first aide station (water and Gatorade only) we were able to drop our headlamps and continue on. We ran another 4.95 miles to Hell Creek Ranch to the first fully stocked aide station. We're talking coca cola, sprite, water, Gatorade, oreos, fig newtons, pringles, Gu, bananas, orange, boiled potatoes, salt, etc... I had a volunteer fill up my fuel belt bottles and I ate 1 fig newton. I also grabbed an espresso Gu. I knew I would need the caffeine later on. The only thing lacking were port-o-potties. They had one, so we stopped for about 5-10 minutes while my dad waited in line.

We continued on for another 4.75 miles. This had one of the roughest stretches, flat ground. Seriously. When you get off the trail on to flat ground, you start to think of all your aches and pains. My hip hurt, my foot hurt, I had to pee... We came up to a fluids only aide station and I ducked behind a volunteers car to relieve myself. I filled up my water bottle and off we went.

This next leg is where we experienced the famous "butt slide" and "stripper pole". The butt slide is exactly what it means. A dirt path so steep you can't help but almost sit down and butt slide to the bottom. You run a bit through the woods and come to the "stripper pole". Basically you scale the side of a dirt cliff in the middle of the woods. Crazy!! I found a video someone made on you tube. You can check it out here.

We ended up going through not 1, not 2 but 3 river crossing and then had to make our way against current for roughly a 1/4 mile in a river to the 22 mile point. Here is a video from youtube of one of the river crossings and here is a short video of heading up stream. We climb out of the river at the 22 mile point. We had our drop bags at this location so we were able to change out of our wet gear and fuel up. We took a good 10 minutes driving off our feet, changing out shirts, shoes & socks and grabbing a few snacks off the aide station table. I stuck a Gu in my fuel belt, drank a shot of coca cola and had a handful of trail mix before we headed out for our final 9 miles. The last aide station was 2.90 miles into our final 9. I stopped at the port-o-potty, ate an Oreo (my first oreo in about 10 years!), sipped one some sprite and head out to a familiar trail, the Poto! We run this trail often so I assume my final 6 mile leg would be smooth sailing. Not so much. I was really starting to feel sluggish. I kept telling myself to correct my posture and watching my footing. About 2 miles in, I figured I better take a Gu. Again, I took one with caffeine. I wanted to make sure I could make it through these last 4 miles without totally crashing. I pushed on, thought of "pick me up" songs while frequently reminding myself to correct my posture and watch my footing. We came off the trail, crossed a road and headed into the parking lot of Halfmoon Lake towards the finish. All three of us picked up the pace and cruised to the finish line. Mike placed 1st in his age group earning him a DWD hat and DWD camp chair. My dad placed 2nd in his age group earning him a DWD camp chair and I placed 3rd in my age group earning me a DWD mug (also placed 5th female overall). Our official time was 6:16:56.

What an experience. Completely different from road racing. I loved it and can't wait to run more trail races in the future. I am really developing a love for distance running and trails. I will be running this event again, but next year I am moving up to the 50 mile!!

Once the professional pictures are available, I will make certain to share them with you all.

Dances with Dirt pre-race logistics

2011-09-22T07:18:00.000-07:00

2 more days until my first 50K. And not just any 50K, Dances with Dirt Extreme trail 50K! They also have a 50 mile race and a 100 mile relay race. My dad has done the 100 mile relay so at least I will be with someone who knows what to expect. If you are curious what the course is like and what we will encounter, click here.

Since this is a trail event, we must have a headlamp or flash light at the start. Our start time is 6:15am, which calls for us to be out the door by 4:30am. I have decided to stay the night at my dad's the night before for various reasons. One of them being that I do not have to drive. Ha. Joking. Maybe. It really just makes it easier on us both. We will consolidate our drop bag so instead of each having one, we will pack our stuff in one larger duffel bag. We will need extra shoes, socks, shorts, gels, body glide, ivy block, etc... I laminated us 2 maps; one to carry with us and one to keep in our drop bag in case the other gets ruined. I am hoping we won't need to use them though!

We have 2 options of checking in prior to the event; either the night before or the morning of. I will be going to the start area Friday evening to turn in our signed waivers and to pick up our race packet. It will make it easier on us come the morning of the event. We've already decided on our pre-race dinner and breakfast; pizza Friday night and bagels w/ coffee Saturday morning.

I hope I am ready for this. At this point, I really have no choice. I can't wait to be able to wear one of those famous DWD shirts!

I'm in!

2011-09-16T05:44:00.000-07:00

Dear Stephanie,

This is to notify you that your entry into the 116th Boston Marathon on Monday, April 16, 2012 has been accepted.

Oh my gosh, I am so excited! I want to jump up and down and cry all at once. Not only that, but my dad got in too.

I will definitely have more (as stated by my dad) piss and vinegar in my step tomorrow when out doing our last trail training run for DWD on the 24th!!!

How many people can say they run with their parent, let alone qualified for Boston and will be running Boston with them as well?

Today is a good day.

Thank you for submitting an entry to the 116th B.A.A. Boston Marathon.

2011-09-14T07:22:00.000-07:00

I pulled the trigger as soon as 10am hit. I submitted mine and my dad's registration for the Boston Marathon. According to what I read on the B.A.A.'s face book page, I still have to wait until Friday morning to get the 2nd email with my confirmation that I am in.

Ah!! This waiting game is so nerve-wracking!

August Mileage

2011-09-09T05:40:00.000-07:00

Last night I decided to sit down and tally up my mileage for August. I wanted to post my "August Stats". I didn't realize how devastated I would be when I saw the grand total for August.

199.86 miles

Only .14 miles away from 200 miles for the month.

I know 199.86 is a lot of miles, but being so close to 200 kills me. I wish I had kept track better for the month because then I would have made sure to run that extra .14.

~~~~~~~~~~~~~

On another note, last year I ran a total of 1,383and some change. This year I am already at 1350 miles and it's only early September. Can I reach 2,000 miles for the year? I will most certainly try!

Pushed it at the Poto

2011-08-29T12:15:00.000-07:00

Taken from Runner's World: Potawatomi Trail
Pinckney, MichiganThis 17.5-mile mostly single-track loop in the Pinckney State Recreation Area, 20 minutes northwest of Ann Arbor, twists and turns around kettle lakes and bogs and undulates between lush forested lowlands and along the high crests of glacial-formed ridges. Known locally as the "Poto," the hard-packed dirt trail has plenty of technical terrain features, including several creek crossings, steep climbs and descents, and many sections with gnarly roots. Not surprisingly, the Potawatomi plays host to some of the best trail races in the Midwest, ranging from 5 miles to a full marathon.

~~~~~~~~~~~~~~~~~~~~~~

Saturday morning my dad, his friend Dave and myself headed out to Pinckney, MI to run the Poto. My dad and I are training for DWD Ultra 50K and Dave is part of the 100 mile relay team. We need to get in as many training runs as possible out on these butt kicking trails. We have less than 4 weeks until the event. Time to really get cracking here!

It turned out to be a perfect morning to run. It was cool, light breeze with some sun and clouds. My dad wasn't feeling 100% so he was unsure how long he would last. Well, I think he discovered the best remedy for a cold. Run for close to 3 hours and 40 minutes! Yep. We ran the trails for just over 3.5 hours. It was awesome! I felt great almost the entire time, other than being stung/bit by something in the ear. We all got a bit tired towards the end, but that is to be expected when running the terrain we were on and for that length of time. Afterwards we walked over to Silver Lake to soak our legs. Taking a dip in a cool lake after a sweaty run is so refreshing!

This coming weekend we are changing up the terrain and heading to flatter trails. After having 3 weekends in a row of killer hills, I could use the break. We are going to run in Toledo at Oak Openings. It will be nice to have the softer ground under foot, yet still be able to run a faster pace.

I am taking 2 days off from running (took Sunday off and will take Monday off too). My legs are sore so I'd rather make sure they recover before pushing it. I've got a two-a-day lined up for Tuesday and Wednesday, easy 6-8 mile run Thursday, yoga Friday, long run/trail run Saturday and strength training/cross training on Sunday. I have tried to follow a specific training program, but lately I've been "winging" it. It's sort of difficult to find a training program to prepare you for 6.5 - 7 grueling hours of mud, hills, rocks, roots, water, etc... I am getting really excited for this event though. I am ready to take on the challenge and earn the right to wear a DWD shirt!

Somerset Stampede race results and review - The Cliff Notes Version

2011-08-26T06:12:00.000-07:00

I am going to keep this short and sweet.

Half marathon + 4.20 miles. ran 2 miles w/u, 13.1 race and a 2.10 mile c/d.

For me, this race was awful. The hardest I have had in a long time. I lost focus early on and could never regain it. The hills kicked my butt, the sun annoyed me, my hip was sore, etc... I didn't expect it to be this hard after coming off the Run thru Hell. I had a successful race on an extremely hilly course, so why would this race be any different? Well it was. My pace was all over the place, I struggled up the hills and couldn't wait for it to be over.

I ended up running my slowest half marathon (not including trail half's) in 3 years!!! Not only that, I ran this course 4 minutes slower then last year. WTF?! Since this is such a small race I snagged first in my age group with a finish time of 1:44:24, 7:58 pace. Clearly this was not my day. I ran my marathon pace for this half and felt awful the entire time. Oh well, you can't be 100% all of the time. I just chalk it up to being a good hill training run for Dances with Dirt.

Official Results:
Finish Time: 1:44:24
Pace: 7:58
AG Place: 1/10

Half Marathon and Nascar weekend!

2011-08-19T07:15:00.000-07:00

I have another half marathon this weekend. This will be my 3rd year running the Somerset Stampede. It's a small and inexpensive race (only $20!) that offers two distances; a half marathon and a 5K. The course is made up of challenging hills out in the country, dirt roads, a horse trail and finishes at the Somerset Beach Campground. My current PR for this course is 1:40:02. My goal is to break 1:40:02 but I would be thrilled if I could come out with an overall half PR by breaking 1:37.

It just so happens that this race fell on the same weekend of the Nascar race out at MIS (Michigan International Speedway). We attend every Nascar race at MIS (June & August). It's nice being able to enjoy the lake that my in-law's live on yet being within 12 miles of the race track. I am off work Monday so I can get in another hilly 6-8 mile run before heading home.

Fun & training going hand in hand.

Run thru Hell results and review

2011-08-16T07:29:00.000-07:00

After a 3 year hiatus, my uncle's race was back on! In the past, the crowd has topped off near 1500-1800 runners total between the wienie run (4.8 miles) and 10 mile race. This year it just reached 1,000. I am hoping that the word will get out that the Run thru Hell is back and we can double that total next year!

I got to the race location 2 hours before the start. I had assumed I would need to help set up or hand out registration packets. They didn't need me to do a thing. I was there to be food for the humming bird sized mosquitoes though. Holy moly, these things were awful! I was getting eaten alive. I tried to hard not to use insect repellent, but finally broke down and sprayed myself from the waist down. so instead, they bit my face. I had 3 very large welts on my forehead and side of my face. Guess that is what happens on a damp morning out in the country!

3 runners from my gym were running this race as well. We met up at the start line, waited for the gun to sound and off we went. I took off on my own. I may run with them during the week, but I like to race alone. My goal was to finish in 1:15, which would be a 7:30 pace. This course sticks to mostly dirt and gravel roads with lots and lots of hills. Definitely a great work out! I kept leap frogging this younger woman. She would kick my ass on the up hill but I passed her every time on the down hill and flat ground. About 2 miles left to go, she passed me one last time and I never did catch her. I tried. Afterwards I thanked her for the push. I ended up crossing the finish line in 1:17:05 with a 7:43 pace. Good enough for a 3rd place finish in my age group but 2 minutes off my goal. I looked up the results of the woman I ran with and she finished in 1:17:10. So although I had not caught her in the end, I ran the course 5 seconds faster. Feels good to know this 32 (almost 33) year old body can take on a young woman who is 23 years old!

Official Results;
Time; 1:17:05
Pace; 7:43
AG place; 3rd/22

Training, races and other ramblings

2011-08-08T12:51:00.000-07:00

I am going to apologize in advance at how "all over the map" this post will be!

I have an ultra marathon in less than 7 weeks. Am I ready? Not at all. I am following Hal Higdon's intermediate I marathon training since I am running the Detroit Marathon in less than 10 weeks but have altered the program to include my races as well as trail running. I really need to get some distance running done on the trails or I will never survive Dances with Dirt!   The longest I have run on the trail is 13 miles. That won't cut it!!

I had a long run of 15 miles this past weekend. My goal was to force myself to run 30-60 seconds per mile slower than my marathon goal pace. I ended up running an 8:00 pace. Not only did I run much faster than I intended, but I did it in the sunshine and humidity. As much as I know long runs should be runner slower, I really needed this. I've felt so sluggish over the past few weeks so this was definitely the boost of confidence I needed.

Here are my splits for my 15 mile run I did on Sunday on Grosse Ile.

Mile 1:   8:05
Mile 2:   7:52
Mile 3:   8:00
Mile 4:   8:01
Mile 5:   7:53
Mile 6:   7:54
Mile 7:   7:50
Mile 8:   8:08
Mile 9:    8:01
Mile 10: 8:06
Mile 11: 8:26
Mile 12: 7:51
Mile 13: 7:57
Mile 14: 8:05
Mile 15: 8:08
Mile .01: 7:30

I've been running with a group from the YMCA. Last week I ran with one of the runners only twice and spent the rest of the time on my own. It definitely made me realize how I miss running alone. I was always a solo runner, unless I ran with my dad. I recently began running with a group at the gym every morning at 5am. As much as I enjoy the company, I need to get out on my own too! I was able to get a great speed work out in (on the treadmill), had a fast long run and even hit the track. Now, to break it to the group that I just can't run with them every day.
I have a 10 mile race this weekend. I am really looking forward to this race. The course is quite hilly and I could use a good hill work out. I have decided to use this as a training run and not race it. Wish me luck on sticking to that goal! I will be arriving to the location bright and early that morning to help out. It's my uncle's race and he can use the assistance. My dad is arriving at 4am to set up all the water stops on the 4.8 and 10 mile courses. I really hope this race has a great turn out. In years past, prior to the 3 year hiatus, they had close to 1300 runners. From what I have heard, there are only 300 registered. :-(

Another thing that has been on my mind a ton lately are shoes. I love my Brooks Adrenaline's but I need something lighter in weight for speed work and tempo runs. I really want to try these from the Brooks PureProject line, but they do not come out until October. I also like the look of the Saucony Mirage and Saucony Kinvara. Running Warehouse also has Nike Free 3.0 for $64.88 and I can use a code to get an additional 10% off. What to do, what to do. I know the simple answer. Head up to Running Fit and see what they suggest!

Red Eye Relay Photos

2011-07-27T10:21:00.000-07:00

You can read my review and results here.

The course elevation chart

Here are a few photos I took while out on the course. As you can tell, once darkness fell, the camera was the least of my priority! I was just happy to get a few shots so you can see how dark it truly was. I will add the photos from the Red Eye site once they are uploaded.

Our Team Photo

Starting the relay

Jaclyn and our "crew chief" Larry

Jason coming into the exchange point from his first leg

Jason & Jaclyn making the exchange

Jaclyn finishing an extremely hot 6 miles!

Jaclyn & Dan handing off at the exchange point

Taking a time out to pose by one of the course signs

Jaclyn & I

Dan & I handing off at the exchange point. A leg of down hills, gun shots and a "meth house"! ha ha!

Safety first! Jaclyn suited up for her first leg in the darkness

Jason and Jaclyn at the exchange point, about 12:15am

Jaclyn and Dan exchanging on the track, the start of our 2nd 50 miles!

Dan waiting to run

Dan running his final leg at 7:15am

Our team finishing on the IU track

Red Eye Relay Results and Review

2011-07-27T09:35:00.000-07:00

4 runners, 1 van driver, 100 miles with 21 legs in the books!

What an awesome event! It was hot, it was hilly, it was humid, we were tired, we were delirious, at times I was stuttering and could barely form a complete sentence. Ask me if I would do it all over again and my answer would be "absolutely"!! Not only did we have a kick ass team, but we had a kick ass crew chief too! Such an amazing first time relay and first time running through-out the night!

Bare with me, as this will be very long. I plan to write about the event in one post and do another post with pictures.

Let's start from the beginning.

Saturday I was up at 6am. I wanted to be sure I did not forget anything and I needed to be to Jason's house by 8am. We had a 4.5 hour drive to Dan's and then another 1.5 hours to IU-Bloomington Campus. With a slight delay, we were on the road for IN by 8:30am. We arrived to Dan's house and Jaclyn (another teammate) and Larry (her husband/our driver/best crew chief ever) were already there. We had rented a mini van as our SAG wagon for the event. We loaded all of our stuff in, stopped for a quick bite to eat and hit the road. By the time we made it to IU, it was already going on 97 degrees, 104+ with the heat index. and the humidity was ridiculous!! We made our way down to the track, checked in, got our swag bag and went back to the van to stay cool in the A/C. We had about an hour and a half before we needed to be back on to the track for our team meeting at 5:15pm.

I was running our first leg at 5:30pm, the time we chose to start the event. It was 97 degrees and humid! I had to run one lap of the track, out on to the side walk and on to the roads. The leg was short, 2.22 miles total, but it wasn't all that easy considering the weather. I came in at about an 8 minute pace and made the exchange with Jason. We piled in the van and drove to the next exchange point. Bad move. Jason had to run a hot, hilly, humid 6 miles. When he came in, he was spent! This was the only time we made the mistake of not checking on our runner. Jaclyn had to run 6 miles and she doesn't do well in the heat. We made sure to stop every 2 miles to either give her ice or change our her water bottle. If we could get her through this leg, the rest would be much easier on her. Of course, she made it just fine and even passed a runner! She made the exchange with Dan and he was off to run 4.5 miles of straight up hill. We stopped about half way to see if he needed anything and then made our way to the exchange point. This is where we would hand off for my 2nd leg, 3.85 miles of down hill. I was feeling really good, but the team made sure to stop off by the "meth house" just to make sure I was ok. Nothing like running down a dirt road in the woods listening to gun shots. At the next exchange point, it was time for Jay to suit up. We were required to wear safety vests, head lamps and a rear blinking light. Jay's leg consisted of 7 miles on a gravel road with a giant killer hill. We made sure to stop along the way to see if he needed anything. (In fact, we made sure to stop for every leg we ran. It was way too hot to not check on our runner regardless of the distance!)   He made the exchange with Jaclyn and she headed out for her 4 mile leg in the darkness. If I remember correctly, this was a relatively easy leg for her. mostly downhill. She made the exchange with Dan who was running close to 8 miles. Dan, again, had to run mostly up hill.   We made the exchange for my 3rd leg/first leg in the dark and also my longest leg of the event; 6.50 miles.

Wow. I thought I was going to have an anxiety attack on the side of the road. There wasn't a soul around, no street lights on any of the roads, my light wasn't bright enough, I second guessed myself on the turn (saw the arrows but then thought "what if it was left, not right"), to say I was scared would be an understatement. Then head lights come from behind and it's my team. I got another head lamp from them and all was good. Until I hit the puke zone. From the details provided, it said my leg was down hill all the way. I should have looked at the elevation map because that was far from the truth. I know exactly what they mean by 'puke zone' because I almost did! I had to walk up that hill.   My exchange at this point is at the same location where I made the exchange after my first leg.  Jay's 3rd leg will take him back to IU, running 2.22 miles-the opposite direction of my 2.22 miles out from IU.  He will run on to the track where he exchanges with Jaclyn. She will proceed to do the same 2.22 miles as leg #1.

We are 50 miles in/half way done! It's now 1am.

This is where things started to get rough for me. I was tired, but couldn't sleep. I could barely form a complete sentence. I was felling "off". And running in the dark was tough. My first leg in the dark I thought for sure I was going to have an anxiety attack on the side of the road. I was second guessing the way I turned, there wasn't a soul in site, no street lights, to say I was scared would be an understatement. I was so relieved when my team finally pulled up. I got another head lamp and it help tremendously!! And then there was the leg with the fire. Yes, a fire. I was running down the road and up a head in the distance I saw what appeared to be smoke and fire truck flashers.  As I approached there were a few fire trucks, they had the road partially blocked and were putting a fire out. Come to find out, that spot was supposed to be an exchange point. A few days prior to the event, we were notified of a change due to "an incident with a trailer". This was said trailer and someone decided that night was a good time to torch it.  At least it made for an interesting portion of that leg.   This was also my last leg in the darkness. My next leg would be 2.22 miles in day light! I have never been so happy to see day light before. I felt like a new person. It got warm but I didn't care. I could see without using a head lamp. I had out last leg of the morning; 2.22 miles back to IU track. My teammates met me at the gate going into the track and we ran that last stretch to the finish line together!

Our time was 14 hours, 47 minutes and some odd seconds. Not bad at all considering most teams (49 out of 62 to be exact) had 5-7 people on each team.   In fact, I think we kicked that courses ass! From what I could tell, I would say majority of the non-ultra teams had 7 people.  To finish in 27th place out of 62 teams with 6 ultra teams finishing before us certainly impresses me!   I can't wait to be red eyed next year!

And let me tell you a little bit about Larry, our "crew chief". I really didn't expect anything but for him to drive our van.   Boy, did I underestimate what he would do. Not only did he drive us around for close to 15 hours but he made sure to hand off cold water bottles, refilled the ones he retrieved from us running, handed us cold cups of water to dump over our heads, etc... He made sure we were well taken care of! He went above and beyond the call of duty. I just hope he marked his calendar for 2012. ha-ha!!

Bloomington or Bust!

2011-07-22T07:40:00.000-07:00

I head out of town tomorrow for the Red Eye Relay in Bloomington, Indiana. I have never taken part in a relay so I am quite nervous. I do not want to let my team down. We have assigned our running order and not only do I run the first leg, but I also run the last. Very cool, but is also contributing to my nervousness. You can have anywhere from 2 people to a max of 7 people on a team. We are in the Ultra Mixed category w/ 4 runners (2 female and 2 male). The earliest start time is 4pm, but we chose 5:30pm. We are positive we can win our category. Another reason to make me nervous! You can not finish before 6am and if you do, you receive a 30 minute penalty. If you finish prior to 5:30am, then you get a DQ.

Below is a list of each leg (mine legs are in bold). Our running order is me, Jason, Jaclyn and Dan. You must maintain that same order through-out the entire race. Jason and I end up running a total of 24.75 miles, Jaclyn runs a total of 19.22 and Dan runs a total of 31.28 miles.

I need to go over my packing list as well. We need to be 100% self sufficient. We need to bring any fuel we may need through out the event as well (i.e. clif bars, bananas, electrolyte drinks, etc...) I must to bring multiple pairs of socks, shorts and sports bras. Jaclyn has our race team singlet's (2 per person) which she attempted to tie-die. Dan & Jason have our rear lights, head lamps and reflective vests. I also will bring a handheld water bottle, flash light, mace, towels to soak in water (to cool down due to the high temps), Garmin, hats, etc.... Dan has reserved a mini van for our team so we can have room to stretch out in between our legs.

Although I am nervous, I am also very excited! I think this is going to be sucha fun and exciting experience. It's not everyday you run through-out the night and into the wee hours of the morning.

Leg #	Name	Checkpoints	Distance	Cumulative
1	Easy Cheese	A to B	2.22	2.22
2	Porkchop	B to C	5.95	8.17
3	Malaria Miller	C to D	5.90	14.07
4	Wild Turkey Run	D to E	4.40	18.47
5	Death Dog House	E to F	3.85	22.32
6	Gravel Gone Wild	F to G	7.00	29.32
7	Smokin' the Bear	G to H	4.02	33.34
8	Lakeside Ass Whoopin'	H to J	7.86	41.20
9	Bolting Bologna Legs	J to B	6.54	47.74
10	Hard Cheese	B to A	2.22	49.96
11	Easy Cheese	A to B	2.22	52.18
12	Porkchop	B to C	5.95	58.13
13	Malaria Miller	C to D	5.90	64.03
14	Wild Turkey Run	D to E	4.40	68.43
15	Death Dog House	E to F	3.85	72.28
16	Gravel Gone Wild	F to G	7.00	79.28
17	Smokin' the Bear	G to H	4.02	83.30
18	Porthole Potty	H to I	4.63	87.93
19	Grape Ape	I to J	3.23	91.16
20	Bolting Bologna Legs	J to B	6.54	97.70
21	Hard Cheese	B to A	2.22	99.92

If it isn't broke...

2011-07-15T12:12:00.000-07:00

Ordering the neutral Brooks Ghost 3's was a mistake. First I ordered a size 9 narrow but my right toe was at the end so I ordered a 9.5 narrow, which also happens to be the size I wear in Brooks Adrenaline. Well, they were too big! not only was the toe box HUGE but I had to pull the laces much more than with the Adrenaline's. I gave them a chance though and ran 6 miles in them on Thursday morning. It just didn't work out so I sent them back.

Luckily, I had placed an order at my local running store for a pair of Brooks Adrenaline's on Saturday and was able to pick them up Thursday evening. I headed back out to run 4 more miles. Such a smoother ride.

I've tried 4 times now to run in a different shoes but keep coming back to the Adrenaline's. I've tried Asics, Mizuno, Nike and the Brooks Ghosts. I really want to find a light weight racer for tempo runs or speed work though. I am starting to wonder if there will even be a brand out there for me!!

Rollie Hopgood 5K race results and new running stuff

2011-07-11T08:25:00.000-07:00

I made a last minute decision to race a 5K on Saturday. I've been running daily, but not putting in the time or energy to do any speed work. I figured a 5K would be a great way to force myself to run fast. I got to the race site about 45 minutes before the 9am start. I hit the rest room and then ran a 1 mile warm up. I made my way to the start line and tried to push towards the front. at 9am sharp, we were off. When we reached the one mile marker the volunteer reading the times yelled out 6:40. Crap. No way can I keep that pace. I am not sure what I was at when we reached the 2 miles marker. I was extremely hot and did not want to look down at my Garmin. Around 2.25 miles, we ducked into the woods. What a relief. Out of the sun and into the shade. I was trying to keep up with this guy who had been just in front of me the entire race. I passed him, but a few strides later he passed me. I ended up crossing the finish line in 21:55, 7:04 pace. I had wanted to break my previous 5K PR of 21:38, but today wasn't the day. My time was good enough for 1st place in my age group and there was only 1:09 between me and first female overall.

After the race I did a 1 mile cool down and spotted my Uncle, Harrison Hensley. He looked great!! I hope that I can still run a race at his age. He's 79! He took 2nd in his age group.

Here's my gold medal. :-)

Official Results:

Time: 21:55

Pace: 7:04

Place: 1st / 17 in Age Group

Overall: 39/284

In other running news, I purchased some new gear. I ordered a pair of Brooks Ghost 3's on a whim. I have always ran in Brooks Adrenaline which are a stability shoe. I found the Ghosts, a neutral shoe, on Running Warehouse for $59 plus an additional 20% off! Not only that, but they come in a narrow! So for that price, I figured I would order them. Of course, I ordered the wrong size. I like a little more room in the toe box. I ordered another pair in a half size bigger and shipped back the ones that were too small. I hope they work out. If not, I will return them since I also ordered a pair of Brooks Adrenalines from my local running store. They never seem to carry narrows in stock.

The Brooks Ghost shoes I ordered

I am sure you can see Kara's book in the background of the photo. I had a 40% off coupon for one full price book for Border's. I was having such a hard time trying to decide which book to buy. I had the Runner's Palate, Runner's Diet, Complete Book of Running for Women and Kara's book in my hand. I decided to go with Kara's book. I am saving it to read while camping at the end of the month.

I also ordered 2 singlets and 1 short sleeve running top from Running Warehouse. Again, it was a steal! $39 for all 3. They should arrive tomorrow so I hope they fit. If not, RW has free shipping on all returns so no sweat if I need to ship them back.

June Challenge Complete!

2011-06-30T05:52:00.000-07:00

After giving myself 3 days to recover from the Marathon on May 28th, I set myself up for a new goal; to run everyday in the month of June. Today is June 30th and I have run 30 days straight.

Total Mileage..... 191.33! So close to 200 miles. Kind of bummed that I did not reach 200. I should have kept better track of where I stood on my total distance.

Next up, preparing for the Red Eye Relay w/ 2 long runs, recovery runs and 2 two-a-days each week for the next 3 weeks!

What I've been up to and I'm a winner!

2011-06-27T12:52:00.000-07:00

I won my first give-a-way! Thanks to Detroit Runner, I won a sample of Gu Brew. I am a loyal Hammer Heed drinker and won't touch Gatorade, but I have heard great things about Gu Brew. I've been using heed for most of my longer runs (10-13 miles). I look forward to testing out the Gu Brew on my 10-12 mile run this weekend. And for those who do not follow Detroit Runner, you need to! You can check out his blog here. Thanks again Jeff!

My race schedule has been bare since the marathon and will remain that way until the Red Eye Relay July 23rd & 24th. Being the obsessive runner that I am, I can not just sit back and do nothing. I must have goals. I must be training. So I challenged for myself for the month of June... run everyday. It's now the 27th of June and I have ran 27 days straight with last week topping out at 52 miles for the week. I am also doing mid-week double digit runs (usually around 10 miles on Wednesdays) and have started running with a small group 3-4 mornings per week. I will take July 1st off as a rest day after completing my challenge but will dive right back in on the 2nd. Then I plan on adding 2 two-a-day work outs to get ready for the relay. I already have a bunch of goals and challenges for myself for the rest of the year including making August a 200 mile month.

So that is what I have been up to. No races, but still running... a lot!

My your soul rest in peace Aunt Delores.

2011-06-15T10:28:00.000-07:00

As some of you may know, my aunt and uncle are pretty popular amongst the Michigan running community. Harrison & Dolores Hensley have been heavily involved in running events for many years, until late 2008 when aunt Dolores suffered a stroke. Uncle Harrison cancelled the race for 2009 and it has not been held since. In October 2010, Chuck Block of Running Foundation, along with my uncle Harrison's assistance, put on the Run thru Hell on Halloween. It was to raise funds to provide a wheel chair accessible van so Dolores could begin doing what she loved; traveling to running events. The turn out for this event was amazing!

It brings me great sadness to inform you that Dolores Hensley, my aunt, passed away yesterday at 2pm. She was loved by so many runners across the state. You may have seen her working the registration table on an early Saturday morning, taking your timing tag/chip as you crossed the finish line or handing you a water.

Please mark your calendars for August 13. The once famous Run thru Hell race will be taking place! Not only will this help my uncle deal with the lose of his wife, but it's a great way to honor Dolores' memory.
http://www.runningfoundation.com/RUN_THRU_HELL.html

Here is a great article published in the December 2008 issue of Michigan Runner on aunt Dolores.
http://www.michiganrunner.net/read_new/missing-hensleys

Hard Fall

2011-06-13T07:42:00.000-07:00

I took my first spill on the concrete while out for a run. I've fallen twice in the past while out running, but it's always been on the trail. Yesterday was my first experience of what it feels like falling on the concrete. It hurts, so I wouldn't try it if I were you.

Let me start at the beginning.

Sunday was the perfect morning for a run. Sunny, cool temps, light breeze, perfect! I laced up my shoes and headed out the door. At the last minute, I decided to slip on a sweatband on my wrist/under my Garmin. I've never used a sweat band under my Garmin so I have no idea what made me decide to do so. Anyway, I hit the road at an easy pace. I decided to not pay attention to my pace, just use my Garmin so I know how far I am going/have gone. I was about half a mile from home when it happened. I tripped over someones hose that was laying across the sidewalk and fell to the concrete. As I was coming down, I tried hard to avoid a fairly large rock the home owner had placed at the corner of their lawn where the driveway, lawn and sidewalk meet. I came down on my left side on the rock, managing to clip my left knee on it and take the brunt of the fall on my right knee on the sidewalk. I sat up, looked around, looked down and my knees and noticed the blood. I quickly took off my Garmin and held the sweatband against the open wound. I stood up and began to hobble home. I was across the street from the high school and noticed a fee cars parked at the football field/weight room/locker room. I started across the street when I spotted a friend or ours, Sam. He's one of the high school football coaches. I shouted his name and hobbled as fast as I could over to him. I asked if he had any bandages and showed him my knees. He opened the bed of his truck and had me is there while he went looking for something to tape me up with. Unfortunately he did not have a first aide kit. He had a few band aides and football tape though! So he put a band aide on the cut and placed football tape over it. He said I should be ok to run, so I made the decision to head back out. I ended up running 2.5 miles in 24-ish minutes. The tape was coming off so I had to go home. I stopped home, showed Chris what had happened, cleaned up my cuts and headed back out for another 2.1 miles. After my run, I immediately began icing my right knee. At this point, it's now severely swollen. I applied a bandage to the cut, covered it with an ace bandage and went to the gym to lift weights. I was not going to let it ruin my work out plans for the day. :-)

I made sure to ice my right knee off and on all day. As for my cut left knee, Chris cleaned the wound with peroxide and antibiotic ointment to it after we returned for our work out. I let it stay under covered until bed. I applied more ointment and covered it with a band aide.

I woke up this morning feel much better than I had anticipated. My right knee is still swollen, bruised and a little stiff. The cut on my left knee looks like it has improved as well. I plan to go for an easy run tonight after work to test out my knees. I think I may be fine just as long as I keep it to an easy pace. I want to be able to stay with my goal of running everyday for the month of June. I will be so disappointed if I I have to take a couple days off. Wish me luck!

Here are a couple pictures of my knees. The cut doesn't look all that bad in the photos.

My Right knee:

My left knee:

Running plans, race photos and such

2011-06-08T07:21:00.000-07:00

It's been 11 days since the marathon and after resting for 3 days (May 29-31), I have run everyday since then. I was originally going to find a race to run at the end of June but have decided to go race free until the relay July 23-24. Instead I have given myself a 30 day challenge of running everyday for the month of June. Each run counts as long as it's at least 3 miles or more. Since this will be the longest break between races, this gives me something to do/look forward to accomplishing. Then come July 1st, it will be upping my mileage and adding 2 two-a-days each week in preparation for the relay.

Here is a link to the marathon photos. Although they did turn out ok, none compare to this photo. I don't think any ever will!

So, here is my race calendar for the rest of the year, give or take a race or two. I'd also like to try breaking 20 minutes in a 5K!

July 23-24th: Red Eye Relay 100 miles - 4 person team
July 30th: Grayling 10K

August 13th: Run Thru Hell 10 Mile Race

August 20th: Somerset Stampede Half Marathon

September 24th: Dance with Dirt 50K

October 16th: Detroit Marathon

November 24th: Detroit Turkey Trot 10K

Completed: Marathon Training!! and May Stats

2011-06-02T07:31:00.000-07:00

Because I can't forget to post about my last week of training!

Monday scheduled: 3 mile run
Monday actual: 3.5 mile easy run on Treadmill 1% incline 30:36 8:44 pace

Tuesday scheduled: 4 mile run
Tuesday actual: 4.11 mile run early morning around the neighborhood 32:41 7:57 pace, 6 pack ab burn, 10 minute buns & thigh work out, core work, push ups 5 x 15

Wednesday scheduled: rest day
Wednesday actual: rest day

Thursday scheduled: rest day
Thursday actual: 3.10 mile easy run treadmill 26:45 8:36 pace

Friday scheduled: 2 mile run
Friday actual: rest day, walk around downtown Traverse City

Saturday scheduled: Race Day!
Saturday actual: Bayshore Marathon 26.2, 3:28:59 7:59 pace, new PR, BQ and 11th out of 117 in my age group!!

Sunday scheduled: rest day
Sunday actual: rest day

Schedule Total Mileage: 35.20 miles
Actual Total Mileage: 37.01 miles
Weight: ?

~~~~~~~~May Stats~~~~~~~~~~

May Mileage: 160.46 miles
May Strength Training: 12 days

Bayshore Marathon Race Results & Review

2011-05-31T10:19:00.000-07:00

Short Story:

I ran the absolute perfect race both mentally and physically. Finished in 3:28:59, placing 11th out of 117 in my age group (30-34) and qualifying for Boston! My dad finished 3:30:06 placing 11th out of 66 in his age group (55-59) and also qualified for Boston.

Long Story:

My dad picked me up from work Thursday afternoon and we headed to his house. We were going to be hitting the road first thing Friday morning, so I figured it would be best to just stay the night. We had a delicious breakfast of cinnamon raisin french toast Friday morning and were on the road before 10am. We made it to Traverse City around 2:30pm, stopped for lunch and checked into our hotel. Since we had a few hours to kill before packet pick up, we headed to the downtown area of Traverse City to check out some of the local shops and to stop in Running Fit. They had some really nice Bayshore tops and I am kicking myself now that I did not pick one up. Hopefully I can order one on line.

After about 2 hours of roaming around downtown, we headed over to the high school to pick up our race packet. The packet pick up was very quick. We were in and out within 5 minutes. The shirts are fairly nice too and actually fit me well. The back lists the two sponsors of the marathon; Brooks and Running Fit.

After we picked up our packets, we stopped to get a few essentials for the morning; coffee, water, chocolate milk and bagels! We dropped everything at the hotel and headed out for our last meal before the big event. Like my dad, I always try to keep my pre-race meal something that is easy on the stomach. We chose Ruby Tuesday's since it was close and we figured we could get a basic chicken and carb dish. Dad and I both ordered a grilled chicken breast w/ mashed potatoes and spaghetti squash. After dinner we headed back to the hotel to lay out all of our race day gear.

Race Day:

I was wide awake at 4:50am, 10 minutes before the alarm clock went off. I brushed my teeth, ate my bagel and drank my coffee. We got dressed and headed to the college campus. We both had a throw away sweatshirt and poncho. What a blessing those would be. It started to rain before the start and it was nice to be warm and dry! With about 2 minutes to go, we stripped off the poncho and sweatshirt, threw them aside and were on our way.

The first few miles were around the campus and through the neighborhood before turning and heading out on to the east arm of Grand Traverse Bay. Around Mile 4, my dad and I came upon Dan & Jay, two of my Red Eye Relay teammates! We ended up running most of the marathon with them. I think having the small group to chit chat with really helped me stay out of my own head. I have had problems in the past with the mental factors of a long race really getting to me but I managed to stay out of my own head for the entire marathon. I was pumped when we hit the turn around point of the out and back course.

I slapped hands with the spectators, continued to make small talk with dad, Dan & Jay, took in the view of the water and beautiful homes, etc...

At about mile 20 my dad started to slow slightly and told me not to slow down. "No way, we trained together, we finish together" I told him. He picked the pace back up a bit, but again slowed around mile marker 22. and again he said "do not slow down". So I didn't. I ended up running the last 4 miles by myself. I was trying so hard not to pay attention to my Garmin, but it was impossible. I was on pace to finish around 3:30! I kept telling myself to keep this pace, you can do it, think of everyone who has supported you. I rounded towards the entrance to the high school track and received that one last push I needed; there was Jaclyn shooting my name yelling "yeah Steph, Boston!!". I turned and smiled, waved to her and ran as hard as I could on to the track and to the finish line. They announced my name as I crossed the finish line and I put my arms in the air.

I cried. Not only did a run a sub-3:40, not only did I reach my unspoken goal of 3:37, but I crushed them both and finished in 3:28:59!! And it was pain free! I received my medal and just then I heard them announce "Steve Edwards". I looked at the volunteer handing out the medals and yelled "that's my dad" and ran over to the finish line to greet my dad. and, of course, cried again.

Dad finished in 3:30:06. We both smoked our previous marathon PR's and qualified for the Boston Marathon. I beat my previous PR by 15:03 (3:44:00 at Chicago last year) and my dad beat his previous PR by 10:00 (3:40:49).

It's Tuesday and I am still beaming from ear to ear over how well this race went. From start to finish, I wouldn't change a thing! I could not have had a more perfect race both mentally and physically. I feel fully recovered and can not wait to get out and run!

I am marking my calendar for September 14th. This is day 3 of the Boston Marathon registration. That is when anyone who ran a qualifying time 10 minutes or faster than the set time by the B.A.A. can register. Here's to hoping it doesn't close before then because dad and I have plans of running this together!!

Official Results:

Time: 3:28:59

Pace: 7:59

AG Place: 11 / 117

Overall: 237 / 1464

Splits: 1:44:17 & 1:44:42

Boston!!

2011-05-29T08:10:00.000-07:00

*i am on my phone so this will be quick. thanks to each and every one of you for the support!

I qualified for Boston!

Official finish time 3:28:57! not only did I BQ, but I crushed my goal! I also PR-ed by 15:03 minutes!! my previous PR was 3:44:00.

More to come when I get home.

2 days....

2011-05-26T05:33:00.000-07:00

Only 2 more days and I will have my 3rd marathon under my belt. I am so very excited but yet extremely nervous. I know what I want the outcome to be and am trying to stay focused without stressing over my ultimate goal. I put so much pressure on myself when it comes to running. I am just lucky that this time I will have my dad there with me. It's so nice to have someone by your side during a race keeping you focused and helping you reach your goal.

I refuse to question my training. I am staying positive. I know I put in hard work and I know it will pay off! I made a very cool observation this morning while on my last training run. My easy 3.1 mile run is faster than my first ever 5K! Since we are being hammered with storms & rain, the treadmill was my only option. I ran 3.1 miles at an easy pace of 8:37 per mile, 26:45.

I have my bags packed and will be leaving at 3pm this afternoon. My dad will pick me up from work and I will stay at his house tonight. Tomorrow morning we will have breakfast and then make the 4 hour drive to Traverse City.

Thanks to each and every one of you for following my blog. You have all posted so many words of encouragement! I appreciate it so much!

5 days to go!! and Completed; Week 17 of Marathon Training

2011-05-23T07:09:00.000-07:00

Bib #1893!

The count down is on. In 5 more days, I will have marathon #3 under my belt. Am I ready? I have no choice but to be ready. I did some reflecting yesterday evening. I flipped through every single page of my training log and as I read the various distances, paces, terrain, etc... I really began to feel like I can do this. I know I can run a marathon. I've done it twice. I just want to be able to meet the goal that I've been working so hard for. Thank god I will have my dad running with me. He really knows how to push me and I know having him by my side will make this experience a great one.

As of now, the weather says high 64, low 51 with 30% chance of showers. I can handle that.

I only have a few short & easy runs planned this week. I ran an easy 3.5 miles this morning. I plan to run an easy 4 tomorrow and an easy 3-4 on Thursday. I am going to get to bed at least 30 minutes earlier each night and I am really paying attention to what I eat. It's my last ditch efforts in ensuring my body is ready come race day!

Here is how last weeks (week 17) training went.

Monday scheduled: 4 mile run
Monday actual: unplanned rest day, I was exhausted! so I listened to my body.

Tuesday scheduled: 5 mile run
Tuesday actual: 6 mile run 48:34 8:05 pace, push ups 4 x 15, various core exercises

Wednesday scheduled: 4 mile run
Wednesday actual: 6 mile run w/ speed work 48:15 avg. pace 8:02, push ups 3 x 18

Thursday scheduled: rest day
Thursday actual: rest day

Friday scheduled: 3 mile
Friday actual: 6.04 mile run, 46:30 7:42 pace, 10lb slimdown yoga (25 minutes), 10 minute dancer abs, push ups 3 x 20

Saturday scheduled: 8 mile run
Saturday actual: 8.05 mile run with dad on the Wildwood Trails 1:03:59 7:57 pace

Sunday scheduled: cross train
Sunday actual: Full body strength training (bi's, tri's, shoulders, back, chest), 30 minutes/6.60 miles stationary bike, push ups 5 x 10, various core exercises

Schedule Total Mileage: 24 miles
Actual Total Mileage: 26.09 miles
Weight: 124lbs

CICK Review

2011-05-17T09:51:00.000-07:00

If you recall, I recently received a sample of CLICK protein mix.

I decided to save it and use it as my recovery drink after my 12 mile run on Saturday. I had received a packet of the vanilla latte mix. Oh goodness, if you love coffee or those expensive iced coffee drinks, you will love this stuff! I blender mine with a little ice and a dash of skim milk. It reminded me so much of a Starbucks Frappaccino. And I LOVE coffee after a long run or hard work out!

Not only does it taste delicious, but with only 120 calories, 1.5 grams of fat and 15 grams of protein, it's the perfect recovery drink! I am going to order a packet of the mocha to compare with the vanilla latte. Once I determine which I like best, I fully intend on ordering a canister.

Completed; Week 16 of Marathon Training

2011-05-16T09:08:00.000-07:00

Less than 2 weeks to go!

Monday scheduled: 5 mile run
Monday actual: 6.06 mile run (lunch hour, work neighborhood) 48:28 8:00 pace

Tuesday scheduled: 6 mile run
Tuesday actual: 5.33 mile run treadmill 44:00 8:15 pace, P90X YogaX, Planks 2 x 1:20

Wednesday scheduled: 5 mile run
Wednesday actual: Jillian Michael's 6 week 6 pack, push ups 3 x 15, various core exercises. sore right foot, rest & ice

Thursday scheduled: rest day
Thursday actual: 6 mile run (lunch hour, work neighborhood) 47:37 7:56 pace, push ups 4 x 16, foam roll

Friday scheduled: 4 mile MGP
Friday actual: 4.3 miles treadmill 35:00 8:08 pace

Saturday scheduled: 12 mile run
Saturday actual: AM Run: 8 miles treadmill at 1% incline 66:00 8:15 pace, PM Run: 4.16 miles neighborhood 31:57 7:40 pace = 12.16 miles (had to break it into 2 work outs since I ran out of time in the morning before having to stop to be somewhere/prior engagements)

Sunday scheduled: cross train
Sunday actual: Full body strength training at the gym (bi's, tri's, shoulders, back, legs, core), push ups 3 x 15

Schedule Total Mileage: 32 miles
Actual Total Mileage: 33.85 miles
Weight: ?

Click!

2011-05-12T06:52:00.000-07:00

I follow this fabulous blog Skinny Runner and you all should too! Seriously, I want to be her best friend. :-) She has such great style and is a die hard runner!

SR is a huge fan of CLICK and they were offering free samples to the first so many to 'like' and post on their face book page. Lucky me! I finally won something! I was given the option of mocha or vanilla latte. I chose the vanilla latte flavor. I plan on trying it on Saturday after my 12 mile run and will report back with a full review. if it's as good as Skinny Runner says it is, I have a feeling I will be placing an order for some that day! I am a suck for coffee after a run, so coffee flavored protein shakes sound like the perfect recovery drink for me.

Completed: Week 15 of Marathon Training

2011-05-12T06:42:00.000-07:00

Ah, less than 3 weeks and I will be running my 3rd marathon. Am I ready? I hope so!!

I have to say this week was a success. I ran my longest training run to date and topped out just over 50 miles for the week!

Monday scheduled: 5 mile run
Monday actual: Rest - sore quads from the previous days trail half

Tuesday scheduled: 8 mile run
Tuesday actual: 6..5 mile run 55:42 8:34 pace, core work, push ups 4 x 15, foam roll

Wednesday scheduled: 5 mile run
Wednesday actual: two-a-day! AM Run: 6 miles 49:03 8:10 pace, PM Run: 5.41 miles 41:09 7:37 pace total 11.41 miles, push ups 3 x 15, foam roll

Thursday scheduled: rest day
Thursday actual: 9.15 miles 1:12:43 7:57 pace, push ups 5 x 10, foam roll

Friday scheduled: 5 mile run
Friday actual: unplanned rest day

Saturday scheduled: 20 mile run
Saturday actual: 23.05 mile run! 2:59:52 8:33 pace with Dad, 2 mile run w/ dad and my dad's 80 year old uncle!!

Sunday scheduled: cross train
Sunday actual: Yoga Works Slim, 10lbs Slim Abs, decline bench sit ups 3 x 25, push ups 4 x 15

Schedule Total Mileage: 43 miles
Actual Total Mileage: 50.11 miles
Weight: ? - didn't weigh in

Taper Time!

2011-05-10T13:21:00.000-07:00

And so it begins.

Although I am only 2 days into my 3 week taper, I am already freaking out! The thought of reducing my mileage is driving me crazy. I loved tackling long runs and having high mileage weeks. I know rest will do me good, but it's a hard adjustment. Do you have an idea how badly I want to run this evening? I already ran 5.33 miles today (I had 5 on my schedule) so I don't think I should do a two-a-day. Especially since the taper is time for my muscles to repair and my body to store all it can for me to have a great (optimistic here!) marathon experience.

Next week will be the hardest. I am only scheduled to run a total of 24 miles. 24 MILES!! I ran 23 miles for my long run last week!! Only 1 mile less than what I am supposed to do in a week.

I need to keep telling myself to stick to the taper schedule. More rest is better than over training myself.

I still need to update with last weeks schedule/actual work outs and running but my log is at home. I'll save that for tomorrow.

Trail Half Marathon Results

2011-05-04T07:15:00.000-07:00

I was trying to hold off until some pictures were uploaded, but I can always add them at a later date.

Anyway...

This is my 2nd year running the Trail Half marathon on the Potawatomi Trail in Pinckney, MI. Any of you that subscribe to RW, may recognize the trail name as it was in the top 25 trails listed in the RW Trail edition. It's a technical mountain bike trail with lots of hills, stone/rocks, root covered single lane trails, sand pits, etc... Definitely a tough run!

This ended up being another long course. This race is put on by the same company that put in on the Martian Half Marathon that I ran on April 2nd. Randy Step, with Running Fit, announced that the trail course was actually 13.30 miles, not 13.10. Ah well, we got an extra .20 miles out of the event.

I really wanted to beat my time from last years event (2:03:40) and break 2 hours. I was only able to achieve one of my 2 goals. I did beat last years time, but did not break 2 hours. I rolled my ankle pretty good about 3-4 miles in. I was also dealing with some hip pain on my right hip that was annoying. And I was hot! I had originally planned to wear shorts and a short sleeve top. Then at the last minute I put a long sleeve top on under my short sleeve. Of course, these are all just excuses on why I did not run faster. Truth is, I think I held myself back a bit. Even though I really wanted to finish under 2 hours, I knew I could not risk injury since the marathon is in 4 weeks.

I ended up crossing the finish line in 2:02:10 for13.30 miles and placed 2nd in my age group. It's a new PR, so I'll take it. My dad also placed 2nd in his age group and had a speedy finish of 1:55:34!

Official Results:

Time: 2:02:10 - 13.30 miles
Pace: 9:11 pace
AG Place: 2nd/41
Overall: 133/662

Complete: Week 14 of Marathon Training and April Stats

2011-05-02T07:15:00.000-07:00

Monday scheduled: 5 mile run
Monday actual: 6 mile run 49:22 8:13 pace

Tuesday scheduled: 5 mile run
Tuesday actual: 5.60 mile run - speed work (even Steven short work out found in RT) on treadmill 1% incline 45:58 8:12 pace, core work, upper body lifting, push ups 4 x 15

Wednesday scheduled: 5 mile run
Wednesday actual: 7 mile run 56:13 8:01 pace

Thursday scheduled: rest day
Thursday actual: 5.25 mile run on treadmill 1% incline 44:11 8:24 pace, push ups 4 x 18, core work

Friday scheduled: 8 mile run
Friday actual: 5 mile run 40:05 8:01 pace, core work, push ups 2 x 20

Saturday scheduled: 12 mile run
Saturday actual: 45 minutes Yoga

Sunday scheduled: cross train
Sunday actual: Trail Half Marathon 13.30 miles (course measured long) 2:02:10 9:11 pace, 2nd out of 41 in my age group. New Trail Half PR.

Schedule Total Mileage: 35 miles
Actual Total Mileage: 42.15 miles
Weight: ? - didn't weigh in

~~~~~~~~~~~~April Stats~~~~~~~~~~~~~~

April Mileage: 177.46
April Strength training/core: 13

Red Eye Relay!

2011-04-27T08:53:00.000-07:00

It's confirmed. We are signed up for the Red Eye Relay. I am super excited as this is the first relay I have ever done. Plus I think we have a fantastic team. One just happens to be a sub-3 hour marathoner!!

Go here to check out the official Red Eye Relay site.

The RER takes place July 23-24 in Bloomington, IN. There is a minimum of 2 person teams and a maximum of 7 people per team. We originally planned on having a 5 person relay team, but one person backed out. We've decided to stick with a 4 person team. Myself and teammate Jason will be running a total of 25 miles each. Dan will be running a total of 31 miles and Jaclyn will be running a total of 19 miles.

We have a ton of race day logistics to work out still. We will be able to review this memorial weekend since we all happen to be running in Traverse City that weekend! Myself, Dan and Jason are running the marathon and Jaclyn is running the half marathon.

If any one has ever participated in a 100 mile relay event, I would love to hear your advice on what to bring, what to do, what not to do, etc...

Complete; Week 12 & 13 of Marathon Training

2011-04-25T07:23:00.000-07:00

Real quick, anyone read the RW Trail edition? If so, did you happen to read the section of the top 25 trails in the U.S.? Well, I have a trail half marathon on one of the trails listed in that article! Very cool to see a trail in Michigan making the top 25.

______________________________________________

Here is how my last two weeks of marathon training have gone.

*~* Week 12 *~*
Not a good week. Sore legs, slower paces, no strength training - it was cut back week so I guess it all balances out.

Monday scheduled: 5 mile run
Monday actual: Rest Day, very sore quads

Tuesday scheduled: 5 mile run
Tuesday actual: another day off from running - quads still sore, P90X shoulders & Arms, P90X Ab Ripper

Wednesday scheduled: 5 mile run
Wednesday actual: 5.5 mile easy run 47:31 8:38 pace (sore left quad)

Thursday scheduled: rest day
Thursday actual: AM Run 5.5 miles 46:56 8:32 pace, PM Run 8 miles 64:00 8:00 pace, 13.5 miles total, push ups 4 x 10

Friday scheduled: 8 mile mgp run
Friday actual: 5 mile run 43:31 8:42 pace

Saturday scheduled: 13 mile run
Saturday actual: 13.05 mile trail run on the "Poto" 2:04:04 9:31 pace

Sunday scheduled: cross train
Sunday actual: lots of walking and tree planting on our property.

Schedule Total Mileage: 36 miles
Actual Total Mileage: 37.05 miles
Weight: ?

*~* Week 13 *~*
Overall, a better week. I got in more strength training & core work, did a couple speed work outs and had a successful 20 mile run.

Monday scheduled: 5 mile run
Monday actual: 5.5 mile run treadmill @ 1% incline 45:57 8:21 pace, push ups 4 x 15, planks 4 x 1:30, various core exercises

Tuesday scheduled: 8 mile run
Tuesday actual: 6 miles Short Even Steven (work out found in RT) 49:01 8:10 pace, JM Yoga Meltdown

Wednesday scheduled: 5 mile run
Wednesday actual: 5.5 mile run treadmill @ 1% incline 43:59 7:59 pace, core work, planks 4 x 1:30, push ups, 6 x 15

Thursday scheduled: rest day
Thursday actual: 8.1 mile run (Even Steven WO in RT) 65:00 8:01 pace

Friday scheduled: 5 mile mgp run
Friday actual: rest

Saturday scheduled: 20 mile run
Saturday actual: 20 mile run in Toledo, OH 2:43:19 8:10 pace

Sunday scheduled: cross train
Sunday actual: 45 minutes Yogaworks Slim, JM 6 week 6 pack, push ups 7 x 15

Schedule Total Mileage: 43 miles
Actual Total Mileage: 45.10 miles
Weight: 123lbs

My first 20 mile run of 2011!

2011-04-22T14:56:00.000-07:00

I am really, really looking forward to my 20 mile run Saturday morning. Between spending the last two weekends of long runs on the trails and doing hills, plus all the Boston excitement through out the week, I am ready to tackle this distance. This 20 mile run will be my best one yet. I just know it. After reading so many blog recaps about Boston, I am so motivated and ready to work hard to achieve my ultimate goal; to BQ on May 28th!

I will be meeting my dad around 8am and we will head down to Wildwood Park in Toledo, OH. He is only running 18 miles, so I will do a couple loops along the paths in the park and hook up with dad 2 miles in. The weather is looking to be nice too! high 50's when we start with sunshine.

I hope everyone has a wonderful Easter weekend!

Marathon Madness

2011-04-19T07:11:00.000-07:00

I got absolutely nothing accomplished at work yesterday. All day I read news feeds from Boston, stalked the ones I knew running on the athlete tracker, checked facebook status, etc... I even shed a tear or two of happiness. What an exciting day and a great motivator! Yesterday's events certainly has me even more fired up to train hard over these next 6 weeks so I can reach my ultimate goal; to qualify for Boston!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The 2nd place female finisher, Desiree Davila, lives about 40 minutes from my city and trains with Hanson's running group. I knew she would be running Boston, but had no idea how well she would finish. Way to represent Michigan Desiree!

As for the men, well, I am speechless. It seems un-human like to be able to run that fast for 26.2 miles! So incredible and fascinating to watch.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Check out these fabulous bloggers who ran the Boston Marathon!

Stephanie, who ran her 50th state yesterday and 59th marathon.
Christine, first time Boston marathoner and I am 100% positive it won't be her last.
Sarah, ran the Gansett marathon Saturday and Boston on Monday.
Jim, running 50 marathons after turning 40 years old.
Cate, who ran her first Boston 20 weeks pregnant.

Rest is Best and other ramblings

2011-04-13T10:04:00.000-07:00

After 2 days off from running, I am feeling much better! My left quad is still a little sore, but it's tolerable. Best part is that I can actually sit down to use the bathroom without having to use my arms to lower myself and push myself up again!

I ran this morning too! It was a slow, rough start but by the end, I was feeling good. I ran 5.5 miles in 47:31 at an 8:38 pace. Nothing to write home about, but I ran and that alone makes me happy. I may even run again tonight. As of today, I am 5 miles behind for my training this week. I must get this mileage in and its gorgeous outside so I may as well take advantage of the weather too. I plan to keep a conservative pace. Hopefully by tomorrow I can do those mile repeats I have been eager to attack!

I am meeting my dad this Saturday to run Potawatomi Trail...again. Here's to hoping that these 13 miles won't hurt as bad as the last 18! It's my only chance to hit this trail again before the trail half marathon on May 1st. Last year I got 3-4 runs in on this trail, so I am not so sure how well I will do. My time last year was 2:03 and I would love to break 2 hours. Funny how different pace & time is from running a road half and a trail half. My last road half was 1:37:45 and here I am hoping to break 2 hours. Guess that tells you how difficult trail running can be.

Boston is in 5 days! I can't wait to see how Ryan Hall and Kara Goucher do. There are a few from the blogging world I will be sending running vibes to that day as well.

Week 11 completed and taking a beating

2011-04-11T08:54:00.000-07:00

Ouch! I hurt. I can barely walk. My legs are fried.

I met my dad yesterday for our 18 mile run. We decided to get some training in on the Potawatomi trail since we have a half marathon on this trail May 1st. We split the 18 mile run into two segments. The first was 10.85 mile route on the trail, a quick stop at the car to change socks & shoes and head out of the park to run hills for another 7.29 miles.

The Potawatomi trail is one of the most technical trails in the state of Michigan. It's know for its rough terrain and being the "granddaddy" of trails in Southeastern Michigan. The Poto is mostly hills, with sandy areas, rocky paths, exposed tree roots on the trail, you name it. Unless you have experienced this trail yourself, a person will never know the true level of difficulty the trail is! Today I am respecting the trail more than ever. My legs are toast. Dad said this would probably be the hardest work out I will have during my marathon training and boy, was he right!

I am just hoping my legs feel better by tomorrow so I can tackle week 12. This killer could not have come at a better time; it's cut back week! I have three 5 milers (which I will probably add a couple extra miles here and there), one 8 mgp run and a 13 mile long-ish run. Our 13 mile long run will be back out on the Poto. I am sure I won't feel the bad some next week. At least I hope not!

Here is how last weeks training went. I was far too conservative with my pace this week. I have tempo runs and mile repeats on my agenda for week 12.

Monday scheduled: 5 mile run
Monday actual: 5.5 miles treadmill; 46:50 8:30 pace

Tuesday scheduled: 8 mile run
Tuesday actual: 8 mile run treadmill jog/tempo/push work out; 66:06 8:15 pace, JM 6 week 6 pack, push ups 4 x 15, planks 4 x 1 minute

Wednesday scheduled: 5 mile run
Wednesday actual: 5.25 miles run treadmill; 43:50 8:20 pace, push ups 3 x 15

Thursday scheduled: rest day
Thursday actual: 5.25 mile run - hills on treadmill, push ups 3 x 15, planks 4 x 1 minute, core work

Friday scheduled: 8 mile run
Friday actual: 6 miles run treadmill 50:20 8:23 pace

Saturday scheduled: 18 mile run
Saturday actual: cross train; strength training for biceps, triceps, shoulders, back, chest, core work

Sunday scheduled: cross train
Sunday actual: 18.14 mile run trail & road; 10.85 miles Potawatomi trail 1:42 9:24 pace, 7.29 mile run w/ hills 1:03:07 8:39 pace. Total running time 2:45:07

Schedule Total Mileage: 44 miles
Actual Total Mileage: 48.14 miles
Weight: 122lbs

Martian Half Marathon - adjusted results

2011-04-06T06:23:00.000-07:00

If you read my previous post, you would have learned that the half marathon I ran on Saturday was actually 13.40 miles long. The timing company was quick to acknowledge this issue and notified us that they would adjust the time accordingly so we would have our accurate 13.1 finish time.

The updated results are posted here and I learned that I just missed my PR by 14 seconds!! My official finish time for 13.1 miles would have been 1:37:45, 7:28 pace! My results for the actual course length of 13.40 is 1:40:10, 7:29 pace. I ran a half PR on March 20th with a finish time of 1:37:31. So close!!

I was satisfied with my results, but this makes me extremely happy to know that within 2 weeks of each other, I was able to bust out a sub 1:38 half. I am really starting to see the results of my hard work.

Martian Half Marathon Race Results

2011-04-04T09:58:00.000-07:00

First let me start by giving a HUGE shout out to Morgan of cautionredheadrunning for organizing the blogger meet up and putting together an awesome swag bag! You rock! Even with injury you still came to support us while rocking your fabulous be-dazzled crutches. Thanks again!

I think they should change the name to Martian Half Marathon + .30 miles. The course was officially longer, so all those who thought their Garmins were wrong, they were not. The race directors posted the results for 13.40 so I ended up meeting my goal and running a sub 1:40 half. Yay!

Guess I should start the beginning.

I arrived early so I could park and meet Morgan and the rest of the bloggers at the meeting spot by 7:45am. I parked about a half mile from the start and ran to the meeting spot. It was a chilly morning but I could not complain. They originally called for rain/snow. Instead it was about 32 degrees and dry! Anyway, it was very easy to spot Morgan. Not only did she have a sign but she had some pretty crutches and balloons. What a rock star she is. Injury and all, she still came out to support us and even put together a fun swag bag that included a bondi band and Arctic ease! Sweetness!!

I also got to meet and chat with Jessie of Live~Love~Run, Nicole of runnernic, Jen of solitudestew and many others whom I am forgetting. (I will add them to this post as I remember so you can check out all of these fabulous blogs) I made a run back to the car to drop off my stuff and get ready for the race. With the run to and from my car I was able to get in about a mile warm up. I could have used more as I was pretty darn cold.

I was pretty much on my own from the start so I ended up popping in my ear buds and listening to music. At the 8 mile mark is where I noticed that my Garmin read 8.40 miles. I thought to myself "dang, I must be all over the place today". At mile 12 I took out my ear buds so I could hear the spectators at the finish shoot. When I crossed the finish line the time was 1:40:10. Not bad. I wanted to break a 1:40 half but was satisfied with this time.

I received my medal, I saw a friend from the Y. He asked how I did and pointed out that the course was long. So it wasn't just me! As I spoke with more runners, everyone had 13.40. I really had broke 1:40 like I set out to do.

As I was standing around by the finish line watching more finishers come in, I got to see Steph of Steph's 50 marathon challenge finish the marathon. What a crazy marathoner and strong runner this woman is! We chatted for a bit and I learned she had to run a few extra miles too. So we ran them together. I must admit, this is one of the highlights of my day! I have been following her blog and her marathon journey for a while now so having the opportunity to run with her was so exciting! I am sure she felt like she was on an interview. I asked about her training, what she eats, how she balances training & work, when she started running, etc... Sorry about that Steph!!

I ended up hanging around the finish area with Steph waiting for her mom to finish. We also discovered that we both had placed. She, being 1st in her age group for the marathon and me being 5th in my age group for the half marathon.

We snagged these cool martini glasses.

All in all, it was a successful event! I got to meet some wonderful ladies from the blogging community, saw a friend from high school run his first half and chatted with the infamous Steph! It was a good day.

Official Results:
Time: 1:40:10 - 13.40 miles
Pace: 7:29 pace
AG Place: 5th/189
Overall: 171/1836

And here are a couple photos from the day.

Jessie & I before the race (She looks great, I look sleepy).

"borrowed" from a web site ;-) heading towards the finish line

March Stats and Week 10 Complete

2011-04-04T06:10:00.000-07:00

Monday scheduled: 4 mile run
Monday actual: 5 mile run on treadmill 1% incline w/ 8 x 400's 7:57 OA pace

Tuesday scheduled: 8 mile run
Tuesday actual: 8.11 mile run outside 1:01:57 7:39 pace, push ups 3 x 15

Wednesday scheduled: 4 mile run
Wednesday actual: 4 mile run 33:27 8:21 pace, upper body lifting, core work, push ups

Thursday scheduled: rest day
Thursday actual: 8 mile run on treadmill 1:05:47 8:13 pace, push ups 3 x 10

Friday scheduled: 8 mile mgp
Friday actual: rest day

Saturday scheduled: 17 mile run
Saturday actual: Martian Half Marathon 13.40 (yes, the course was long!) 1:40:10 7:29 pace, .83 w/u 7:21, 4 mile c/d 35:24 8:51 pace, 18.32 total miles

Sunday scheduled: cross train
Sunday actual: 25 minutes AMT/stair step setting 20% resistance, upper body lifting, core work, push ups 4 x 10

Schedule Total Mileage: 41 miles
Actual Total Mileage: 43.43 miles
Weight: 121lbs

~~~~~~~~~~March Stats~~~~~~~~~~~~~
March Miles: 175.73
March Strength Training: 15 days

Martian Races and Mother Nature

2011-04-01T06:01:00.000-07:00

Tomorrow is the Martian Invasion of Races and blogger meet up! I am very excited to finally meet some of these fabulous bloggers that I follow. Not only are we meeting prior the the race, but we are having brunch/lunch afterwards. I have to make sure I remember to pack my camera!

I am also hoping that Mother Nature is playing a very cruel joke on us and that it will actually be 50 degrees and sunny tomorrow morning. As of now, the weather channel is saying 36 degrees and snow. really? It's April! I am so ready to retire my running tights, gloves and other cold weather gear until next winter.

I also decided how to get my additional mileage in. Being that it will be a balmy 36 degrees (weather says "feels like 31"), I will run a 2 mile warm up prior to the race and 2 miles cool down after the race.

To race or not to race, that is the question

2011-03-29T06:42:00.000-07:00

I am signed up for the Martian Half Marathon on Saturday and I am not sure how I intend to run this race. My training schedule has a long run of 17 miles for this weekend. I refuse to run the half and not get in the additional 4 miles I need to meet my scheduled long run. As much as I'd like to beat my previous half time from March 20th, I doubt I will be able to.

I have come up with a few options for Saturday, I just need to choose which one will work best for me.

Option #1: arrive extra early to run 4 slow & easy miles prior to the race. run the half as fast as I possibly can.

Option #2: arrive at my normal time (1 hour prior) and run 4 slow & easy miles after the race. run the half has fast as I possibly can.

Option #3: use this half as a training run and stay out on the course for an extra 4 miles. (instead of turning around at the half turn around point, continue on for another 2 miles before turning back). My time will show much slower than the norm for a half but I will know this is because I actually ran 17.1, not 13.1.

Option #4: arrive at my normal time (1 hour prior) and run 2 slow & easy miles before the race and another 2 slow & easy miles after the race. Run the half as fast as I possibly can.

So there you have it. My break down on how I want to run the Martian half. I told myself that I must know how I intend to "race" this event by Friday evening.

How do you think I should run this half marathon?

Completed; Week 9 of marathon training

2011-03-28T06:05:00.000-07:00

I had cut back in mileage this week. I needed it. Not only was I sore the day after my half marathon, but my legs felt very heavy and tired when I did start running again. I also hit the trails for the first time this year. Definitely tougher than road running! Felt good to change up the terrain.

Monday scheduled: 4 mile run
Monday actual: core work, stretching. my hip & back were pretty sore from the previous days half marathon

Tuesday scheduled: 5 mile run
Tuesday actual: 5 mile run on treadmill 42:34 8:30 pace, upper body strength training, push ups

Wednesday scheduled: 4 mile run
Wednesday actual: 5 mile run on treadmill w/ incline work 1% 2% & 5% 43:00 8:36 pace, push ups

Thursday scheduled: rest day
Thursday actual: 6 mile run on the treadmill 48:54 8:09 pace (jog/tempo/push work out), push ups

Friday scheduled: 7 mile mgp
Friday actual: 5 miles on indoor track 41:03 8:12 pace

Saturday scheduled: 11 mile run
Saturday actual: 11.30 mile trail run 1:35:39 8:27 pace - ran with dad at Wildwood in Toldeo, OH-

Sunday scheduled: cross train
Sunday actual: 40 minutes/9.05 miles stationary bike, core work, strength training for back & biceps, push ups, foam rolled

Schedule Total Mileage: 31 miles
Actual Total Mileage: 32.42 miles
Weight: ?

Completed; Week 7 & Week 8 of Marathon Training

2011-03-22T10:05:00.000-07:00

Week 7; March 7th - 13th

Monday scheduled: 4 mile run
Monday actual: 5.25 mile run on treadmill at 1% incline w/ 8x400's 42:47 8:08 pace

Tuesday scheduled: 7 mile run
Tuesday actual: 6 mile run on treadmill 49:50 8:18 pace , core work, push ups 6 x 10

Wednesday scheduled: 4 mile run
Wednesday actual: 5.1 mile run on treadmill (1M 8:25 pace, 3.1M 7:30 pace, 1M 8:20 pace - Virtual 5K), upper body lifting, legs

Thursday scheduled: rest day
Thursday actual: rest day

Friday scheduled: 7 mile mgp
Friday actual: 7.20 mile run on treadmill at 1% incline 60:00 8:20 pace (slower than mgp)

Saturday scheduled: 14 mile run
Saturday actual: JM Yoga Melt Down (spent the day at my son's wrestling tournament, had to rearrange my long run days)

Sunday scheduled: cross train
Sunday actual: 14.25 mile run 1:58:46 8:20 pace w/ a new running group, JM Yoga Melt Down, JM 6 week 6 pack

Schedule Total Mileage: 36 miles
Actual Total Mileage: 37.80 miles
Weight: 122lbs

Week 8; March 14th - 20th

Monday scheduled: 4 mile run
Monday actual: 5 mile run (3M on treadmill, 2M on track) 42:20 8:28 pace- sore legs, foam rolled, push ups 5 x 10

Tuesday scheduled: 7 mile run
Tuesday actual: P90X Ab Ripper X, P90X Back & Biceps, free weights for shoulders, core work, foam rolled - sore shins

Wednesday scheduled: 4 mile run
Wednesday actual: 7.11 mile run outside! 54:06 7:37 pace

Thursday scheduled: rest day
Thursday actual: 5 mile run on treadmill 40:34 8:06 pace, core work, push ups 4 x 15

Friday scheduled: 7 mile mgp
Friday actual: 7.12 mile run on treadmill at 1% incline 60:00 8:25 pace (slower than mgp)

Saturday scheduled: 15 mile run
Saturday actual: rest day

Sunday scheduled: cross train
Sunday actual: Rock CF Rivers Half Marathon 13.1 miles 1:37:31 7:27 pace

Schedule Total Mileage: 37 miles
Actual Total Mileage: 37.33 miles
Weight: 122lbs

Rock CF Rivers Half Marathon Results

2011-03-21T06:39:00.000-07:00

What an awesome event. I must say, for being a first time race, it was one of the most organized races I have participated in. I am so impressed on how this came together. And all for a great cause.

I was up early Sunday (5:30am), ate breakfast and was out the door by 10 after 6. I had to meet my dad and head over to the island. No need to take 2 cars. We ended up parking fairly close to the high school where the race start and finish was. They had the school open so we could hang inside and stay warm before the race. I was able to meet to fellow bloggers before the race too!
Jeff/Detroit Runner and Rose/Hacker Half Marathon Jeff had his camera and made sure to get a picture of us 3 together.

My dad and I had plans on running the entire race together. I really wanted to break 1:40. I've been trying to break a 1:40 half since June 2010. I wasn't so sure today would be my day, but we were going to push for it anyway. We both run this course quite a bit so we are very familiar with the road conditions and where the wind will strike. Mother Nature was on our side. Usually once you make the turn from West River to East River, the wind hits regardless of the weather. Not this day. It was very calm. Perfect conditions, although I would have liked the temps to be a bit warmer.

I felt great the entire race. My left hip bothered me a bit but I ignored it and eventually I didn't even feel any discomfort. When we hit the 11 mile mark, my dad told he was going to maintain his current pace and if I had any gas in the tank to go. I responded with "I am not leaving you". but that didn't last long. I was a few strides ahead of him. I felt bad going ahead of his since he had just paced me for 11 miles! How can I leave him? I pushed on and tried to pick it up a bit more at the 12 mile mark. I knew my dad was behind me, but I wasn't sure how far back. I knew if I turned to look, I would have waited for him so instead I kept on. I made the turn on to the high school track where the finish line was, heard them announce my number, name and city I live in, kicked up my speed as fast as I could and crossed the finish line at 1:37:31!! I did it! I broke 1:40. A new PR! My dad cruised in behind me at 1:37:55. Not only did I crush my goal, I beat my dad. I NEVER beat my dad in any race before. I know it's only by 24 seconds but being able to do this is a huge accomplishment for me. My dad is such a strong, fast runner. Being able to beat him was the proof that I needed to show myself that my hard work is paying off. It makes me want to push myself even more!

Here are a few photos that I borrowed from a local running web site.

I really need to buy a new L/S 1/4 zip. I have worn this purple one for both races this year. I love it. It's my favorite cold weather running top. But I also do not want every cold weather running photo to look the same! I need to learn how to not have monster face when running. It's scary.

Dad between mile 12 & the finish line

Official Results:

Time: 1:37:31

Pace: 7:27

A/G Place: 3rd / 71

Overall: 90 / 712

Rock CF Half Marathon

2011-03-18T12:55:00.000-07:00

My first (of many) half of 2011 is finally here! http://www.outruncf.com/

I love racing this distance and love the location of the event. Its being held on Grosse Ile, an island that I do a lot of my long runs on. Not only is the location great, but so is the reason this event is taking place. You may have read this article in the September 2010 RW's. Emily Schaller Well, she is the one who organized this event. It is the first time this event is being held, and over 1200 runners are registered! What an amazing turn out this will be.

Now, I was not going to set a time goal. I was just going to run hard and use this as a training run but.... I really want to break 1:40. I have been trying to do this for a year now! I came so close at the last half I ran just missing it by a few seconds. Hopefully my dad can pace me and get me there! I am hoping that the weather is calm on Sunday. The west side of the island tends to be windy even on a calm, non-windy day! Right now they are calling for low 30's. I would have liked to see low 40's but as long as it is above freezing, I can't complain!

Foam Roller and New Shoes

2011-03-10T09:11:00.000-08:00

Have I mentioned how much I love running warehouse?

Recently I received an email from them for an additional 20% off on competition shoes, winter clothing, etc... After reviewing some of the road racing shoes they have on sale, I settled on a close out pair of Nike LunaRacer+ 2's. For $47, you can't beat it! I just hope I like them. I've never run in any other shoe but Brooks Adrenaline's. I've been considering a flat racing style shoe for some time now, but was going to hold off until I could make it to the running store. The price drew me in and I did something I never do with running shoes...purchased on a whim. I also purchased a foam roller. I can't wait for it to arrive so I can begin using it. I really think my left hamstring and hip will thank me! I've been having some tightness and discomfort in my left leg after I run and am hoping that foam rolling will help ease the tension!

Virtual 5K Results

2011-03-09T05:34:00.000-08:00

Jeff, a favorite local blogger of mine, organized a virtual 5K. Each person signs up via Jeff's blog and runs their 5K during the dates set. We then report back our results to Jeff and are entered in for various prizes that he is giving away. How cool is that? No registration fees but you still can win goodies. I'm in!

I ran my 5K this morning. My training called for 4 miles, but I was 1 mile short on yesterday's run so I upped it to 5. Since I need to run my virtual 5K I logged 5.1 miles total; 1 mile warm up at 8:25 pace, 3.1 miles at 7:30 pace and 1 mile cool down at 8:20 pace. Total time for 5.1 miles 40 minutes.

Here is Jeff's blog. http://detroitrunner.blogspot.com/ He's also training for his first marathon!!

Thanks for organizing this event Jeff!

Complete: Week 6 of Marathon Training

2011-03-07T06:34:00.000-08:00

Monday scheduled: 3 mile run
Monday actual: 4.25 miles 38:13 alternating 1% & 5% incline

Tuesday scheduled: 5 mile run
Tuesday actual: 5.25 mile run 42:00 8:00 pace 1% incline

Wednesday scheduled: 3 mile run
Wednesday actual: 4.5 mile run 37:25 8:18 pace 1% incline, push ups 6 x 15

Thursday scheduled: rest day
Thursday actual: rest day

Friday scheduled: 6 mile mgp run
Friday actual: 4 mile mgp run 32:37 8:09 pace (ran into some car trouble in the morning and was on limited time)

Saturday scheduled: 9 mile run
Saturday actual: 11 mile run on treadmill 1% incline 1:33 8:27 pace (thanks to mother nature this made for my longest run on the treamdill to date. made up my 2 miles that I missed on Friday as well)

Sunday scheduled: cross train
Sunday actual: 45 minutes stationary bike 26 miles, strength training for biceps, triceps, shoulders, chest and core work, push ups 4 x 10

Schedule Total Mileage: 26 miles
Actual Total Mileage: 29 miles
Weight: ?

~Five Favorites Friday~

2011-03-04T06:37:00.001-08:00

This week I am going to base my 5's on shopping! Here are five of my favorite places to shop where I feel I can get great deals.

In no particular order;

#1: Running Warehouse

I love the deals I am able to find on this site. You can't beat free 2 day shipping and free shipping on returns either!

#2:
Do I really need to elaborate on this one? I don't think so!

#3:
Another store wear I can score some killer deals! I rarely buy anything full price at Dick's. I always use a $10 off $50 or purchase off their clearance racks. Between Dick's and RW, I've never paid more than $20 per pair for my favorite running shorts.

#4:
I am a huge fan of Macy's. But again, I rarely buy anything at full price. I always wait until the have a big sale and make sure the coupons (when charging on your Macy's card) I receive in the mail.

#5:
I simply love this store. From bedding, to rugs, to drinking glass, to organization, this store is great! And, yet again, the price is right.

February Stats and Highlights

2011-03-01T06:27:00.001-08:00

February Miles: 120.31
February Strength Training/Core Days: 14 (average of 3.5 days per week)

February Highlights:

First race of the 2011 season! Riverview Winter Fest 4 mile. met my goal of breaking 30 minutes. Finished in 28:45, 7:12 pace and placed 2nd in my age group!

Finally got back out there with my dad!

We did two of our long runs together; first being at Wildwood in Toledo and second one on Grosse Ile running the Rock CF Half course.

I am looking forward to seeing what March brings!

Complete: Week 5 of Marathon Training

2011-02-27T09:15:00.000-08:00

I can't believe I am already 5 weeks into training and that there are only 13 more weeks to go!

Monday scheduled: 3 mile run
Monday actual: 4.5 miles hills on the treadmill, strength training for shoulders

Tuesday scheduled: 6 mile run
Tuesday actual: 6 mile run 48:36 8:06 pace

Wednesday scheduled: 3 mile run
Wednesday actual: 4 mile run w/ speed work (5 x .25 at 5K race pace), strength training for back, push ups 5 x 15

Thursday scheduled: 6 mile run
Thursday actual: 6 mile run on treadmill 1% incline 48:33 8:05 pace

Friday scheduled: Rest
Friday actual: Rest

Saturday scheduled: 12 mile run
Saturday actual: 13 miles 1:44:17 8:02 pace, ran the Rock CF Half Marathon course on Grosse Ile w/ dad - cold & breezy!

Sunday scheduled: cross train
Sunday actual: 28 mins AMT 4% & 10%, 5 mins 8% cool down, upper body strength training (biceps, triceps, shoulders, back, chest), core work

Schedule Total Mileage: 30 miles
Actual Total Mileage: 33.49 miles
Weight: 122lbs

~Five Favorites Friday~

2011-02-25T06:59:00.000-08:00

To make my boring blog a bit more interesting, I am going to start posting 5 favorites on Friday! I can share with you some of my fitness and non-fitness faves.

In no particular order...

#1: Under Armour Escape shorts

I love these shorts! They are the most comfortable shorts I have ever ran in. I own multiple pairs and refuse to run in any other brand. They are light weight with built in liner. They almost feel as if you are wearing nothing at all. The inner lining at the waist band does not rub and is soft on the skin. The price is right too! $29.99 but I find them for less than $20 on www.runningwarehouse.com or on the clearance rack at my locals Dick's Sporting Goods. Try these shorts!!

#2: Garmin Forerunner 305

Some may think it's big and bulky, but after the first couple times I wore it, I was used to it. Now, I can barely tell I have it on. I have no idea how I went so long without owning this lovely device. I am one of those that constantly needs to know my distance and pace. What I love most about this is that when I am running in areas where I may not know how far I am going, my Garmin is there to tell me. And again, the price is right! Chris purchased for me in May of 2010 on Amazon for $148, heart rate monitor included. I must admit, I have yet to use the heart rate monitor. Maybe I will make that one of my 2011 goals.

#3: Trader Joe's Crunchy Almond Butter & Roasted Flax seed

Hands down, the best almond butter! I love the crunchy of the almond pieces and the flax seed. I eat this dollops on oats, spread on toast, with banana or just a big scoop on a spoon. It's $4.99 per jar. A little high in my books, but totally worth it!

#4: Pyrex glass bowls w/ lid

About 4 years ago, I purchased a set of these (thanks to the husband telling me to) while out at 4am shopping on black Friday. With the rebate and sale price, I think I paid less then $10. Since then, we have purchased 2 more sets. I love these! Not only are the great for storing leftovers, but I use them daily for transporting my lunch. I use the large round for my salads, the small round for my oats and the extra small round for my nut butter. They are microwave and dishwasher safe. Get yourself a set and thank me later.

#5 MAC Lipglass in Oyster Girl

I have been using this lip gloss since summer of 2005 and rarely, if ever, use any other shade. I love this stuff and will be so heart broken if they ever discontinue this shade.

Rest Day!

2011-02-25T05:54:00.000-08:00

Ah, just what I need.

Unfortunately, I am not relaxing on the beaches of Aruba with a beer as pictured above. But I am taking the day off from running and working out. My legs are thinking me. Yesterday was rough. My muscles were tight and my legs were screaming at me all day. Then I look at my training and ask myself why? It's not even close to being that intense! Some of my favorite bloggers run a whole hell of a lot more than I do and I dream of reaching their levels. How can I if I am this sore after 8 days of running?

Then it hits me. Do I foam roll? Nope. Don't even own one. Do I stretch like I should? Not at all. I do a few measly stretches after a run and call it a day.

If I intend on running longer and faster, I need to make sure I take care of my muscles. I will be purchasing a foam roller this weekend and starting tomorrow after my long run, I will make sure I stretch. a lot.

Complete: Week 4 of Marathon Training

2011-02-22T06:47:00.000-08:00

one more week closer! I feel I had another successful week of training. Although I am using Hal Higdon's intermediate training, I am also slightly modifying it.

I ran my long run with my dad this week. It felt great to A. get back to running outside and B. to run with my dad.

Here is how week 4 training went.

Monday scheduled: 3 mile run
Monday actual: easy 3.1 mile @ 0.5% incline 26:50 8:39 pace (sore shins), strength training for shoulders

Tuesday scheduled: 6 mile run
Tuesday actual: 6 mile run 48:23 8:03 pace, core work

Wednesday scheduled: 3 mile run
Wednesday actual: 4 mile run on treadmill 32:23 8:05 pace, upper body strength training, push ups 6 x 15

Thursday scheduled: rest
Thursday actual: easy 3.1 mile run on treadmill 27:06 8:44 pace

Friday scheduled: 6 mile pace
Friday actual: rest

Saturday scheduled: 11 mile run
Saturday actual: 11.59 mile run 1:32:15 7:57 pace - windy run in Toledo, OH w/ dad

Sunday scheduled: cross train
Sunday actual: easy 3.1 mile run on treadmill 1% incline 26:22 8:30 pace, core work, strength training for biceps & triceps

Schedule Total Mileage: 29 miles
Actual Total Mileage: 30.89 miles
Weight: ?

It was only a matter of time

2011-02-17T06:50:00.001-08:00

My initial reaction to the Boston registration and qualifying time changes was sadness and frustration. My goal for the May marathon is to run a Boston qualifying time. I was so upset when I realized that even if I do run a BQ, my chances of actually getting in are slim to none! But that more I thought about it, the more I realized I am being silly. It's just a marathon. There are plenty of others to choose from.

The more I thought about how my dream of running Boston will most likely never happen, the more I realized that I am ok with that! If I do BQ this may, I will always have those results. I am in control of running a qualifying time and the BAA is in control of registration. It is what it is and complaining will not change that.

In 2013, the time I need to run drops from 3:40 to 3:35. So, I am going to shoot for reaching the 3:35 time a year in advance! Bring on the speed work!

Completed: Week 3 of Marathon Training

2011-02-13T10:07:00.000-08:00

*I added a few photos to my previous post. Why oh why can I not take a good racing photo??!!

Moving on.

Sunday scheduled: cross train
Sunday actual: bike 45 minutes/17.66 miles, strength training; biceps, triceps, shoulders, chest, core

Monday scheduled: 3 mile run
Monday actual: 4.03 miles on treadmill 35 minutes 8:14 pace

Tuesday scheduled: 5 mile run
Tuesday actual: 5 miles @ 1% incline on treadmill 39:53 7:58 pace, P90X Ab Ripper X, push ups 5 x 15

Wednesday scheduled: 3 mile run
Wednesday actual: 3.1 mile run on track (not sure of my time. Garmin stopped working) P90X legs

Thursday scheduled: Rest
Thursday actual: Rest!

Friday scheduled: 5 mile run
Friday actual: 5 miles mgp on the treadmill at 1% incline 40:22 8:04 pace

Saturday scheduled: 6 mile run
Saturday actual: 3.26 easy run on treadmill at 1% incline 30 minutes 9:12 pace (moved my 6 mile run to Sunday and Sunday's cross training run to today), strength training: upper body lifting, core

Sunday scheduled: cross train
Sunday actual: 4 mile race 28:48 7:12 pace, 2.09 mile cool down run 17:32 8:24 pace

Schedule Total Mileage: 22 miles
Actual Total Mileage: 26.48 miles
Weight: 122lbs

Riverview Winter Fest 4 mile race results

2011-02-13T09:35:00.000-08:00

I accomplished my goal for today's 4 mile race and my first race of the 2011 season! I wanted to break 30 minutes. I came close last year, but you know what they say, close only counts in horse shoes. I ended up finishing in 28:48 with a 7:12 pace! I did not expect to finish this well. The temps were great but the wind was brutal. I did go against the one thing I said I would never do; I ran with my MP3 player. I only put one ear bud in and shut it off towards the end. I just wasn't feeling this 'breaking 30 minute' goal and wanted an extra push. This race was a gun start, D tag finish. My Garmin said I ran 28:45, with a 7:05 pace but I go with the official timing companies results.

After I finished, I headed back out for a slow 2 mile run to cool down and get a couple additional miles in.

Overall, today was a successful race and a great way to kick off my 2011 racing season.

Official Results:
Finish Time: 28:48
Pace: 7:12
Age Group Place: 2nd out of 30
Gender Place: ?
Overall: 51 out of 415

Riverview Winter Fest; first race of 2011

2011-02-11T06:15:00.000-08:00

On Sunday I will be running my first race of 2011. I've run this race twice before; in 2008 and in 2010. It's a nice course that starts at a local junior high school, goes through the neighborhood, around a park and finishes back at the school.

Usually the weather is bitter cold! In 2008, it was -13 with the wind chill. In 2010, it was 26 degrees. This year, we will have a heat wave. The high on Sunday is 35, low 30. Anyway, I am really hoping to beat my time from last year. I wanted to run it in under 30 minutes last year, but finished just a few seconds shy with a time of 30:04, 7:31 pace. In 2008 my time was 34:51, 8:43 pace.

I am pretty pump to wear some of my new gear too. Since I have been such a stinker about running in the cold, I have yet to use my sweet new purple Nike 1/4 zip & matching headband or my new running gloves. Maybe this race is what I need to kick myself in the butt and move from the warmth of the gym to the elements outside.

Hopefully I will have a sub-30 minute result post on Sunday!

I will leave you with photos from the race in 2008 and in 2010.

2008; Dad and I approaching the finish line

2010; around the 1 mile marker

Completed: Week 2 of Marathon Training

2011-02-07T06:57:00.000-08:00

Last weeks training went really well. I felt like I had better quality work outs versus week one. I hope to maintain this through out the next 16 weeks!

Sunday scheduled: cross train
Sunday actual: 45 minutes stationary bike/11.15 miles, strength training: biceps, triceps, back and core

Monday scheduled: 3 mile run
Monday actual: 3.1 miles on the treadmill at 1% incline 24:49, 8:00 pace

Tuesday scheduled: 5 mile run
Tuesday actual: 8.1 mile run - first two-a-day: A.M.- 5 miles on the treadmill @ 1.5% incline w/ easy/hard alternating speeds 44:00, P.M.- 3.1 miles on the treadmill at 1% incline 26:23 8:31 pace

Wednesday scheduled: 3 mile run
Wednesday actual: 3 mile run on the indoor track 22:30 7:30 pace, strength training; legs, 45 minutes snow shoveling

Thursday scheduled: Rest
Thursday actual: strength training; biceps, shoulders, push ups 3 x 15, core

Friday scheduled: 5 mile run
Friday actual: 5 miles on the treadmill at 1% incline w/ negative splits 41:39 (mile 1 8:49, mile 2 8:34, mile 3 8:20, mile 4 8:06, mile 5 7:54)

Saturday scheduled: 9 mile run
Saturday actual: 9.1 mile run 1:15:29 8:17 pace, strength training; back

Schedule Total Mileage: 25 miles
Actual Total Mileage: 28.3 miles
Weight: 123lbs

Word verification

2011-02-02T09:29:00.003-08:00

I just turned mine off. Sorry readers! I had no idea it was set to 'yes'.

Snow day? Not for me.

2011-02-02T09:13:00.001-08:00

My drive to work. On a freeway that is usually heavily traveled Monday-Friday. Today, it's a ghost town.

This is the reason I busted out my first two-a-day of 2011. I wanted to get todays mileage in just in case I was unable to leave my house. Well, the weatherman was slightly off. Yes, we got a lot of snow, but I was not snowed in. In fact, I came to work. 3 hours late, but I went. So, I am going to run tonight. I will be over my training programs suggested mileage but I don't see how that could be a bad thing. And besides, I am crazy to not take full advantage of the empty gym tonight!

January Stats and Highlights

2011-01-31T09:39:00.000-08:00

January Miles: 96.47
January Strength Training/Core Days: 13

And a few highlights of the month!

#1: My son turned 13 years old. What does my 13 year old boy ask for? Converse All Stars, money, a store bought bumpy cake, pizza and wings!

#2: I finally started marathon training. I am excited to tackle this program and work as hard as I can.

#3: Concerts! We attended the Kid Rock 40th Birthday Bash at Ford Field and Linkin Park in the Miller Lite Suite. Both were so much fun and a huge factor in why I am giving up alcohol until May 28th!

The husband and I on our way to Detroit!

Happy Birthday Kid Rock!

The husband, sister in-law and friends in the suite

Linkin Park on Stage

Me & my last beer until May. Taken from the suite but drank on the people mover. classy, I know.

Completed: Week 1 of Marathon Training

2011-01-30T10:07:00.000-08:00

Week one is done! 17 weeks to go until the Bayshore Marathon.

I've learned a few lessons this week. First, I have fallen back into the 8's. I went through this last year towards the end of my training for Chicago and I refuse to do this again. I know I can run faster. All of my races, aside from the Chicago marathon, were 7:30's and 7:40's with a 5K being a sub-7 minute pace! Going forward, I will push myself harder and run faster. Marathon training is more than just running miles each week. I really need to do this if I want to reach my goal of a sub-3:40 marathon.

Secondly, I need to get outside. Although it may seem like I could run faster on the treadmill since I can set the pace, I can't. I do not know why I find it so hard to run fast on the treadmill. Of course, mother nature doesn't look like she wants to cooperate this week. Maybe I should find someone to run with once or twice a week. I plan to run some of my future long runs with my dad, but right now I could use an extra push to get outside.

and lastly, I am giving up any and all alcoholic beverages until May 28th. I can't seem to handle a few beers and still be able to have a quality work out the next day. So good-bye beer and wine, see you in the spring!

Here is how my weeks training went.

Sunday scheduled: cross train
Sunday actual: 30 minutes stationary bike/7.5 miles, 25 minutes intervals AMT machine @ 15%, 4%, 12% cool down, strength training; biceps, triceps and core
Monday scheduled: 3 mile run
Monday actual: 3 mile run, strength training; chest
Tuesday scheduled: 5 mile run
Tuesday actual: 5 miles run 41:39 8:19 pace
Wednesday scheduled: 3 mile run
Wednesday actual: 4 mile run on treadmill 1% incline 33:13 8:18 pace (had negative splits), strength training; legs and core
Thursday scheduled: Rest
Thursday actual: strength training; biceps, shoulders, back, push ups 4 x 15, core
Friday scheduled: 5 mile pace (marathon goal pace)
Friday actual: 5 miles mgp on treadmill 1% incline 40:27 8:05 pace
Saturday scheduled: 8 mile run
Saturday actual: 8 mile run on treadmill 1% incline 1:05:50 8:13 pace, strength training: shoulders, chest

Total Mileage: 25 miles
Weight: 121lbs

Overall I am pleased. I followed the mileage in my training program and made sure incorporate strength training and core work.

I am in our local news paper

2011-01-28T09:56:00.000-08:00

I do not get a hard copy delivered since we never read the paper, but I do go on line to read it once a week. There is an article about a local 4 mile race that takes place each February. When I clicked on the link to read the full article there was a picture beside it and there I am! black pants, pink jacket and head band.

How random.
http://www.thenewsherald.com/articles/2011/01/28/news/doc4d41c7edf3550860604445.txt?viewmode=fullstory

Marathon training has begun!

2011-01-24T06:11:00.000-08:00

It's officially go time!

http://www.halhigdon.com/marathon/inter1.html

Weekly Running and Exercise

2011-01-17T10:22:00.001-08:00

Marathon training starts in less than a week!!

Week of January 3rd:

Monday: rest day
Tuesday: 5 mile run w/ 3 miles of speed work, P90X Ab Ripper X, push ups 5 x 15
Wednesday: 4.25 mile run
Thursday: core work, push ups 3 x 20
Friday: 6 mile run w/ jog-tempo-push work out
Saturday: 6 mile run w/ 3 miles 'hills'
Sunday: 4 mile run, biceps, shoulders

Total Mileage: 25.25
Weight: 124lbs

Week of January 10th:

Monday: 40 minute on AMT 20% & 4%, legs
Tuesday: 4 mile run, P90X back & bicep DVD, push ups 3 x 12
Wednesday: 4 miles w/ hills
Thursday: Rest Day
Friday: 5 mile run
Saturday: 6 mile run, triceps, chest
Sunday: unplanned rest day, too much fun at the Kid Rock concert

Total Mileage: 19 (not too happy about this!)
Weight: 124lbs (hoping to drop 2-4lbs)

Defending the Treadmill

2011-01-06T06:09:00.000-08:00

Disclaimer: By no means am I saying I prefer to run on the treadmill. That is definitely NOT the case.

I've been getting a lot of side eye from various runners including my dad due to the amount of treadmill running I have been doing. I've just been such a wussy (or minus the W and add a P) when it comes to the cold and running in the dark. I am really not sure what is with me! I guess one good thing about a spring marathon is winter training. I won't have a choice but to get off the hamster machine and run outside.

What most people do not realize is that I do not just hop on the treadmill, set my pace and run. I have various work outs that I use that not only change my paces but the incline levels too.

I decided to share these works out. and if you have treadmill work outs you do, please feel free to share them with me. I am sure there will be times during my early stages of marathon training that I may use the treadmill on shorter runs when the weather is too much for me to bare.

Work Out #1: 30 minute work out (I always at least 2-3 additional miles at the end of this work out to increase distance and time)
Set incline at 2%
slow jog at 6mph for 5 minutes
alternate MPH settings as follows every 1 minute: 6/6.5/6/7/6/7.5/6/8/6/7.5/6/7/6.5/6 - repeat
drop incline to 1%, increase MPH to a comfortable hard pace (I usually set mine at 7.4 mph and run 2-3 miles)

Work Out #2: Incline/Hill work out (again, I add additional mileage at the end)
Set incline at 2%
slow jog for 5 minutes at 6mph
alternate incline settings as follows every 1 minute: 2/5/2/6/2/7/2/8/2/9/2/10/2/5/2/6/2/7/2/8/2/9/2/10
drop incline to 1%, increase MPH to a comfortable hard pace (I run at least 2-3 miles)

1 hour Treadmill Work Out: (adjust to fit your pace)
10 minute jog at slow pace (9:00)
10 minutes tempo pace (8:00 or faster)
5 minute push (7:19 or faster)
10 minute jog at slow pace (9:00)
10 minutes tempo pace (8:00 or faster)
5 minute push (7:19 or faster)
10 minute jog at slow pace (9:00)

So there you have it. A few of my go-to work outs to break up the monotony of the treadmill.

I recently received an email of Greg McMillan's top 4 treadmill work outs. I have used one and plan to try the others. here is a copy of the article that I received.

Overland vs. Treadmill Running

In treadmill running you don't have to overcome wind resistance since you stay in the same spot. As a result, you need to set the treadmill to 1 percent incline (unless doing hill repeats) to approximate the 7 percent energy cost you usually use to overcome air resistance. Second, in treadmill running, the ground runs out from underneath you instead of you pushing against the ground to propel yourself over it. As a result, the biomechanics are slightly different. Also, since there are no curves or undulations in the surface of the treadmill belt, your footplant is exactly the same nearly every stride. Take care when starting treadmill running to let your body adjust to the different demands. You need to gradually introduce treadmill running to your winter routine, and it's a good idea to do some preparatory easy treadmill runs before you do treadmill training.

Workout: Six/Sevens

1 Set: 90 seconds @ 6 percent grade and marathon pace
1-minute recovery @ flat jog
1 minute @ 7 percent grade and marathon pace
2-minute recovery @ flat jog

Do 6-10 sets.

Workout No. 1 comes from masters ace and long-time coach Gary Silver, who lives and trains in flat Florida. "This is a great hill program on a treadmill. You want to run the hill at your 5K race effort, which, in this workout, occurs at just slightly faster than your marathon pace. Increase the incline simultaneously with the speed -- do not start your clock until the treadmill is at 6 percent and the speed has increased to marathon pace. I suggest four to six sets the first week's workout, then six to eight, then eight to 10. If you were to do this hill workout leading into the Boston Marathon, I think you might even say that the Boston course is flat!"

Workout: Faster, Faster

1 Set: 400m @ easy run pace
400m @ 15K (tempo) pace
400m @ 3-5K race pace

Do 4 sets.

Workout No. 2 comes from Illinois coach Bill Mitsos, whose daughter, Janna, is a three-time all-state cross country runner and was third at her state meet as a sophomore. "I used this workout with Janna, and it worked very well. Running the set four times gave her three miles of faster and faster running. This workout isn't too boring because of the pace changes. She did the workout once every couple weeks, and then she raced great. I also noticed during the race she was changing gears easily."

Workout: The Pyramid

Set 1: steady pace 1 minute each @ 4, 5 and 6 percent incline
2-3 minutes recovery @ flat jog

Set 2: steady pace 1 minute each @ 5, 6 and 7 percent incline
2-3 minutes recovery @ flat jog

Set 3: steady pace 1 minute each @ 6, 7 and 8 percent incline
2-3 minutes recovery @ flat jog

Set 4: steady pace 1 minute each @ 7, 6 and 5 percent incline
2-3 minutes recovery @ flat jog

Set 5: steady pace 1 minute each @ 6, 5 and 4 percent incline
2-3 minutes recovery @ flat jog

This fun workout comes from competitive masters runner Melissa Trunnell, who, despite living in Southern California, hits the treadmill for a fun diversion from her normal routine and when traveling for work. The usual warm-up and cool-down sandwich the workout.

Workout: The Lab Rat

Stage 1: 4 minutes @ easy run pace
lower speed 2 mph for 2-minute recovery

Stage 2: 4 minutes @ stage 1 pace + 1 mph
lower speed 2 mph for 2-minute recovery

Stage 3: 4 minutes @ stage 2 pace + 1 mph
lower speed 2 mph for 2-minute recovery

Stage 4: 4 minutes @ stage 3 pace + 1 mph
lower speed 2 mph for 2-minute recovery

Stage 5: 4 minutes @ stage 4 pace + 1 mph
lower speed 2 mph for 2-minute recovery

This fun lactate threshold workout comes directly from the research project I worked on in graduate school. The incline remains at 1 percent throughout the workout. If your first stage is run at 7.5 mph (8 minutes per mile pace) then your next stages will be 8.5 mph (7:04 pace), 9.5 (6:19 pace), 10.5 (5:43 pace), and 11.5 (5:13 pace). The workout gets increasingly tough, and the last stage is very hard (and optional as you build up). After performing this workout once, you'll find your best speeds for future workouts.

2011 Race Schedule

2011-01-05T12:46:00.000-08:00

Between 4 half's, 2 marathons and an overnight relay, I've got a lot of work ahead of me but I am up for the challenge!

I plan on doing what I can to get as lean as possible. I want to learn better fueling for my body while pushing hard at my training to become a faster, stronger runner.

Well, here it is! The 2011 races. I may not be officially be registered for all of them, but these are the one I will be participating in. I wouldn't mind throwing in a few shorter distances too. As of now, June and September are wide open.

2-13-11: Riverview Winter Fest 4 mile
3-20-11: Rock CF Half Marathon
4-2-11: Martian Half Marathon
5-1-11: Trail Half Marathon
5-28-11: Bayshore Marathon
7-23-11 thru 7-24-11: Red Eye Relay
8-20-11: Somerset Stampede Half Marathon
10-16-11: Grand Rapids Marathon
11-19-11: Blitzen the Dotte 5K
11-24-11: Detroit Turkey Trot 10K

Marathon training kicks off on the 23rd!

Weekly Running & Exercise

2011-01-04T05:32:00.000-08:00

I am so far behind on writing in my blog. I've been so busy with Christmas and traveling, I have not had the chance to update. I ended the year by running a total of 1,387.38. I am not sure how that compares to 2009, but I am almost certain it's more. I hope to run 1500+ in 2011. I know it's doable since I have plenty of longer distance races on my schedule which will require more training then I put in last year.

Here is how the last 2 weeks of 2009 went.

Dec 20th - 26th
Monday: core work, push ups
Tuesday: 5 miles w/ incline work on the treadmill
Wednesday: 6 mile run on the treadmill, upper body lifting, core work
Thursday: 5.25 mile run w/ tempo & push
Friday: 11 mile run on the prairie path in Illinois
Saturday: none, Christmas Day
Sunday: 7.25 mile run (1 hour treadmill work out; 10 min jog, 10 min tempo, 10 min push - repeat), core work

Total Mileage: 34.50

Dec 27th - Jan 2nd
Monday: 5.25 mile run on the treadmill
Tuesday: 5 mile run w/ hills, back strength training
Wednesday: 7.12 mile run (1 hour treadmill work out), core work
thursday: snowboarding
Friday: snowboarding
Saturday: snowboarding
Sunday: none, rest day and sore from snowboarding!

Total Mieage: 17.37 - what a horrible way to end the year.

I've been tagged!

2010-12-20T05:56:00.000-08:00

I've been tagged by Jeff! I recently started following his blog and really enjoy seeing the dedication this guy has. While I am being a chicken about the cold, this guy is out there pounding the pavement in 10 degree weather!

http://detroitrunner.blogspot.com

Here are the five questions that I was tagged with:

1) What are you most fond of accomplishing in 2010?
Wow, I am not so sure I can pick one! I have quite a few personal records this year that made my overall year a success. My May 5K with a 6:59 pace is pretty memorable. I also ran my 2nd marathon in hot weather, felt awful once I hit mile 14 and still managed to squeeze out a PR.

2) What are your running goals for 2011?
Run 2 marathons and hope to BQ. That was my goal when running the Chicago marathon, but it didn't happen. So I am giving it another shot! I want to continue trail running and hope to break my 'instant' trail half PR and finish the race in 2 hours or less. I want to be as fast and as strong of a runner as possible. This will require lots of dedication and I am ready to take it on!

3) What is your favorite race?
I'd have to say my favorite race this year was my first trail half marathon. Its such a different experience then road racing.

4) What is your favorite holiday guilty pleasure?
All the sweets! I have really gone overboard these parts couple weeks. Come the January first,

5) What was your most embarrassing running moment?
I do not believe I have had any embarrassing moments.

I take that back.

While running the Chicago marathon this past October, I had a period where I was basically delirious. I saw Chris at the mile 16 marker, started to run off course and into an empty parking lot because I had to use the bathroom really bad. Chris managed to get me back on course and told me to just "go". So I did...I ended up peeing my pants. Thank god it was a hot day and people were spraying hoses at the runners. I was able to "rinse" off. After I finished the marathon and was dry, I saw Chris and my brother in-law and they both said I smelled really bad. The "pee" smell was so strong even I was grossed out! Guess that is what happens when you pee your pants on a hot & sunny day.

I am tagging
http://lifeintheatl.blogspot.coM
http://cateontherun.blogspot.com
http://flyrunner.wordpress.com
http://eatdrinkrun.wordpress.com

2010 Race Recap in Photos

2010-12-14T09:37:00.000-08:00

February 14, 2010: 4 Mile Race; 30:04 7:31 pace 6th/18 age group place

March 20, 2010: 5 Mile Trail Race; 38:47 7:45 pace 1st/18 age group place
*I am in black behind the girl in blue. It's the only picture I have from this race.

April 25th, 2010: Trail Half Marathon; 2:03:40 9:26 pace 7th/39 age group place
*of course, this picture is where we are on a bridge and not the trail.

May 21, 2010: 5K Race; 21:38 6:59 pace 1st/22 age group place
*no photos from this race

June 6, 2010: Half Marathon; 1:40:47 7:42 pace 12th/183 age group place
*I am almost emarrassed to even share this photo!

August 7, 2010: 12K Race; 56:05 7:31 pace 3rd/15 age group place

August 28, 2010: Half Marathon 1:40:02 7:38 pace 2/12 age group place

October 10, 2010: Chicago Marathon; 3:44:00 8:32 pace 220/3,097 age group place
*At mile 14

October 31, 2010: 10K Race; 46:52 7:33 pace 6th/88 age group place
*another embarrassing photo! and believe it or not, we were running up hill! it's a weird angle shot.

November 20, 2010: 5K Race; 22:51 7:22 pace 2/48 age group place

Noveber 25, 2010: 10K Race; 46:59 7:34 pace 8th/445 age group place

Weekly Running & Exercise

2010-12-12T14:30:00.000-08:00

Monday: Rest Day

Tuesday: 5.5 mile run w/ speed work on the treadmill, core, push ups 6 x 15

Wednesday: 5 mile run on the track

Thursday: 4 mile run w/ hills on the treadmill

Friday: unplanned rest day

Saturday: 6 mile run on track, strength training for shoulders, biceps, triceps

Sunday: 6 mile run on track, strength training for back, core, lots of snow shoveling!

Total Mileage: 26.5 miles

A not too shabby race photo

2010-12-10T13:52:00.000-08:00

Only because it's posed! 1st, 2nd and 3rd place 30-34 age group winners at Blitzen the Dotte 5K

Weekly Exercise and Running

2010-12-05T10:55:00.000-08:00

Last weeks stats. I am really looking forward to marathon training in January. I am enjoying the break, but I like the strict routine I have when it comes to marathon training. I've also been doing majority of my running at the gym so it will be nice to know that I "have" to run outside!

Monday: rest day

Tuesday: 6 miles "hills" on treadmill, push ups 5 x 15, abs

Wednesday: 4.54 miles on treadmill & track

Thursday: strength training; legs, upper body, P90X Ab Ripper, push ups 3 x 15

Friday: unplanned rest day - sore hamstrings and lower back

Saturday: 7 mile run on the track (5 miles, lifting, 2 miles), strength training; biceps, shoulders, chest

Sunday: 6 mile run on track, strength training: back, triceps, core

Total Mileage: 23.54 miles - definitely not where I am trying to be. I want a minimum of 25-30 miles per week.

Bayshore Marathon!

2010-12-02T05:57:00.001-08:00

Dad and I are officially registered for our 3rd marathon. We have chosen a spring marathon that falls on memorial weekend; Bayshore Marathon. The marathon runs along the coast of Lake Michigan in Traverse City. It's a flat, fast, out and back course. Now it's time to research and chose the best training program. This will be my 3rd marathon and my 2nd try at a BQ. I am so happy that I will have my dad running along my side. He will push me when I need it so I can reach my goal!

http://www.bayshoremarathon.org/

Weekly Running & Exercise

2010-11-28T10:05:00.000-08:00

Last weeks running and exercise.

Monday: Rest Day

Tuesday: 5.5 mile run w/ 8 x 400's

Wednesday: 3 mile run, strength training: biceps, triceps, shoulders & core

Thursday: Detroit Turkey Trot 10K 46:59, 7:34 pace

Friday: 10 hours of being on my feet while shopping! I wish I had my garmin with me or a pedometer to see how far we walked!

Saturday: 7 mile run on treadmill (in 2 segments; 4 miles, lifted weights, 3 miles), strength training: back, shoulders, chest

Sunday: 6 miles easy run on treadmill (in 2 segments; 3 miles 25:50, strength training, 3 miles 25:36), strength training: legs & core

Total Mileage: 27.70 (my goal is to run a minimum 25-30 miles a week until marathon traning begins)

Detroit Turkey Trot 10K Results

2010-11-26T16:48:00.001-08:00

First, I hope everyone had a wonderful Thanksgiving!

Mine started off the way it has for the past few years by running the Detroit Turkey Trot. This year they implemented a new wave start due to the crowd of 17,000+ 5K and 10K runners and walkers! I was in the first wave and super excited at the fact that I would start out running without bottle necking and coming to a complete stop. Too bad that was just wishful thinking! Oh well, this is supposed to be a fun run, right? I only missed a 10K PR by 8 seconds! I wasn't expecting a PR due to the crowd. I went in just wanting to run and have fun. Which I did, but it was a nice surprise to see how close I came to a PR. My garmin measured the course at 6.3 mile. If that is the case, my pace would have been 7:28. But official results say otherwise.

Official Results:
Finish Time: 46:59
Pace: 7:34
Age Group Place: 9th out of 446
Gender Place: 91 out of 2,941
Overall: 582 out of 6,294

Here are a couple pictures from the race. Not as bad as they usually turn out. I was totally talking to the girl in front of me though!

It's like photo hunt, take a close look and find what is wrong?

Can't find it? Look at my headband!

Must be a new way Nike is is manufacturing the 'swoosh'. or, maybe I just put my headband on upside down.

Weekly Exercise

2010-11-22T07:45:00.000-08:00

I am not sure if I am enjoying my "free style" training or not. At times I like that I am not committed to a program and at other times, I can't wait for January because then I start training for my spring marathon.

Here is how last weeks running and exercise went. Not too pleased with my mileage at all! I need to make sure to stick to my goal of 25-30 miles per week minimum!

Monday: 90 minutes P90X Yoga X - first time doing this DVD and really enjoyed it. I look forward to doing this again in the near future.
Tuesday: Rest Day
Wednesday: 6.09 mile run, 48:26 7:57 pace, push ups 5 x 15
Thursday: 5.24 mile run, 41:23 7:54 pace, 3 core exercises
Friday: unexpected rest day, core work
Saturday: 5K race (3.19 miles) 22:51 7:09 pace, 1 mile warm up on treadmill at the gym, biceps & triceps, 4.19 total miles
Sunday: 3 mile run on treadmill, back and core work

Total Mileage: 18.52 miles

Blitzen the Dotte 5K Results

2010-11-22T07:32:00.001-08:00

Saturday I was signed up to run a local 5K that takes place prior to the Wyandotte Christmas parade (yes, the parade is before Thanksgiving). This is the 3rd running of the race and grows larger each year. I ran this course last year that takes you down part of the parade route, on to the local golf course and finishes behind the boat club. My mom and Joshuah decided to walk the 5K. My goal was to beat last years time of 23:08 and, if possible, PR by finishing in under 21 minutes. I reached one goal and finished in 22:51. Every one's Garmin were measuring the course at 3.19. My Garmin actually read my pace being 7:09, not 7:22 as posted on the results page. I placed 2nd (same place as last year!) out of 48 in my age group. After I headed back on to the course to find my mom and son. Josh was talking her ear off. LOL!! I walked with them and when we reached the 3 mile marker, Josh sprinted to the finish. Now he wants to run a 5K on his own. Yay! I am super excited and hope that running can be something I share with my son like my father shares with me.

Next up, Thanksgiving day 10K!

Official Results:
Time: 22.51
Pace: 7:22 (although, my Garmin is reading 7:09 due to the extra distance)
Age Group Place: 2/48
Gender Place: 64/647

Looking ahead and last week's exercise

2010-11-17T06:36:00.000-08:00

2010 is quickly coming to an end. I start looking ahead and I already have quite the race schedule for 2011! I've chosen my half marathons and marathons for the year and will add shorter distance races where I can. As of now, the 2011 race year looks like this;

February 13th: Riverview Winter Fest 4 mile race
March: 5 mile trail race
April 2nd: Martian half marathon
April 17th: Running Fit Trail half marathon
May 28th: Bayshore marathon
June: ?
July: ?
August 20th: Somerset Stampede half marathon
September: ? - maybe Chicago half marathon
October: Grand Rapids marathon
November: Blitzen the Dotte 5K, Detroit Turkey trot 10K

I am trying to keep my mileage at 30 miles minimum each week. Last week I was just shy of 30. After the turkey trot last year, I focused more on strength training and cross training rather then running. This year I'd like to make sure I maintain at least 30 miles a week through winter, while putting more time into strength training. Then I begin marathon training at the end of January.

Anyway, here is how last weeks running and exercise went.

Monday: 4 mile run; 1.4 treadmill 2.6 track
Tuesday: rest day
Wednesday: 4.5 mile run w/ speed work on treadmill
Thursday: 5 mile run; 3 miles on treadmill w/ incline work, 1.5 on tracks, .5 on treadmill, push ups 4 x 15
Friday: 3 mile run, core work
Saturday: 7 mile run; 4 miles treadmill, biceps/triceps/chest, 3 miles on treadmill
Sunday: 5 miles; 3 miles on treadmill, shoulders/back/abs, 2 miles on treadmill
Total Mileage: 28.5

Compression socks?

2010-11-12T08:26:00.000-08:00

I really want to try running in compression socks, but not sure which brand to try first. Any advice for a compression sock first timer would be appreciated!!

Weekly Exercise for 10/25 - 10/31 and 11/1 - 11/7

2010-11-08T11:52:00.000-08:00

10/15 - 10/31

Monday: Rest Day
Tuesday: 5 miles; 3 miles on the treadmill & 2 miles on the track, push ups 3 x 15, core work
Wednesday: 5 miles w/ "hill" work
Thursday: 5 miles w/ speed work, push ups 3 x 15
Friday: 3 miles; 2 miles treadmill & 1 mile track, strength training for back
Saturday: 1 mile run (to test out new shoes, new shoe fail! too small), strength training for biceps, shoulders, triceps and chest, core work
Sunday: Run thru Hell 10K 46:52. 7:33 pace, 6th/88 in age group, 171st out of 1186 overall

Total Mileage: 25.2 miles

11/1 - 11/7

Monday: Rest Day - sore shins from a hilly course!
Tuesday: Rest Day but push ups 4 x 15 - shins still slighly sore and just feeling run down. listened to my body for once! :0)
Wednesday: 5.5 miles; 3 miles on treadmill, 2.5 miles on the track
Friday: 40 minutes of AMT intervals at 20%, 12%, 10% and 4%
Saturday: 5 miles; 3 miles on treadmill 25:05, strength training for biceps, triceps & shoulders, 2 miles on track
Sunday: 6.1 miles; 3.1 miles on treamdill 25:11, strength training for back & legs, core work, 3 miles on treadmill

Total Mileage: 20.6

Overall a coulple low mileage weeks. I need to step it up.

Run Thru Hell 10K Race Results

2010-11-01T07:43:00.001-07:00

What a HUGE success this event was. Thanks to all that were involved in volunteering, donating and participating my aunt and uncle will now be the proud new owners of a brand new Ford cargo van fully equipped with a hydraulic lift for a wheel chair! and 2 years of insurance will be fully paid for up front. Amazing!!

It was such a cold morning! I appreciated the weather about 1 mile into the race. I ran with my dad and like always, he was pushing me hard. I completely forgot about how hilly the course is. My goal was to finish around 45:00-45:45, which did not happen. The first mile killed us! It was so bottle necked and we were dodging people left and right. Our pace when we hit the 1 mile marker was 8:45!! Once the 10K course split off from the 5K runners, it thinned out and gave us more room to make up some ground. We ended up crossing the finish line at 46:52. This gave me a new 10K PR, beating my previous best by 1:53.

Official Results:

Finish Time 46:52
Pace 7:33
Age Group Place 6/88
Gender Place 39/619
Overall 171/1186

The only picture of me on the course and it has to look like this!

My Dad (in white), Chuck Block (the person who organized this event) and the lady of honor Dolores Hensley.

Group shots before the race