Sunday, March 31, 2013
Run the BlueGrass Half Marathon March 30, 2013
Geniene's story:
BACKGROUND:
So yesterday I completed my first half marathon! I don’t
remember exactly when I added this goal to my bucket list – but I have had
friends in my life run full marathons and in the back of my mind I have always
wanted to be able to say I did that! Well the problem with goals and dreams
like that is you have to start somewhere – and in this case, you have to start
running. I have NEVER enjoyed running. As a child I stayed away from running. I
was an active team sports player (tennis, swimming, diving, racquetball and
basketball) but never pure running. Our school had to run cross country every
year as a big event and I never ever tried – always walking in last. I just
didn’t like it! I tried a few times since school and always quit. Like most
things in my journals that I look back on that are health/fitness related on– I
just wasn’t able to succeed with this running thing. Well that cycle of failure
has come to an end J
In January of 2012 I started Get Fit, and as soon as the
weather became decent we would head out for the one mile run starting at HLC
around Conner Campus and back again. I literally thought I would die! I said to
myself that if every boot camp was going to start with a mile run – that was
the end of boot camp for me. But in the back of my mind I kept toying with the
idea of, ‘what if I could do it?’ I met fellow boot campers – Lenah, Amy
Schroder and Kendall around that time and they loved running. You could tell!
And after hearing their stories I kept thinking – “if they can, why can’t I?”
However in March of 2012 I started having left knee pain
that went from a diagnosis of stress fractures, torn meniscus to bone death
(apnea) and the results left me immobilized in either a cast/brace until June.
The final orthopedic I saw told me that I would never run again, and to give up
that idea. Hmm…. Those are fighting words. But he is a doctor, so what to
believe now? Needless to say my activity level dropped back to about zero and
so I focused on nutrition. I could have quit right then, but I refused to
believe this was it for me. I had attempted running the fall before and my
journals are a series of excuses and feelings of being defeated. I was SO sick
of the cycle of negativity. In fall of
2012 I started the new session of Get Fit with a healed knee (chiropractor
insisted I removed all braces and to get moving). The more I moved, the more
the pain went away, with the help of biweekly ankle and hip adjustments. I was determined to run a 5K! Then I met
Amber! I saw her running pace matched mine at the track and I asked to be her vet
buddy. In October we ran our first 5K and set our sights on a half marathon in
March of 2013 and the Turkey Trot 10K in November as a measure of if we could
get going.
And we set out …… and ran and ran and ran. With the Turkey
Trot 10K (longest run to date) complete in November we ran some more, in snow,
freezing temperatures and rain… at 5:30am, at 5:30pm – we put it on our
calendars and just did it! If she couldn’t make one day – I would run solo and
visa versa.
Then we realized we were running too much (oh the irony of
it all). Our bodies were becoming exhausted. So after confirming with our
running pros in Mel’s Running Club, we cut down to 3-4 days a week instead of
5. Around week 6-7 of our training Amber
started having bad leg pain (due to a pinched nerve in her back) and then had
lung troubles and so my running was either solo or with pick up groups at
Running Club. We were both determined to finish what we started though – and Amber
was determined to finish the race no matter what!
I successfully completed a 12 mile training run – right on
target after increasing my mileage each week – with Staci, Sara and Leslie. I
was ready! I felt confident and prepared, physically and mentally.
RACE WEEK:
We had ordered group race shirts that say: “13.1 only HALF
crazy!” on the back. Once I picked them up on Wednesday the jitters began. We
now had a group of about 14 going – 3 running the 7 mile and the rest running
the half. It was great to have a bigger group and I even had more training
buddies now after pushing my pace up a bit. Friday some got to go down to the
expo and being in contact with them hearing about the medals and activities got
us all very excited.
The night before I had everything prepared. Protein muffins for post –race refuel for the
group were in one cooler. Lunch for me and Patrick, as we were on the ‘no
eating out challenge’, was in the other cooler. All my race gear and clothes
were laid out. I hydrated all week and made turkey burgers with sweet potato
fries to duplicate the dinner I had before the 12 mile training run. I also
duplicated breakfast the next morning (blueberry bagel with peanut butter). I
wanted everything to feel the same and go as smoothly as the 12 mile training run
did two weeks prior.
RACE DAY:
Nervous anticipation is a good way to describe my mood that
morning. I wanted the coffee to kick in so I would have time to use the
bathroom and not a porta potty (the little things that count). As I waited with
Patrick in the Impact parking lot – we anxiously checked over our gear and
talked about playlists and other race related items. Thankfully I got to run in
and use the bathroom so that was another thing to mentally check off the list
and not to worry about during the run J
We were unsure who we were meeting and when exactly we were leaving, but as the
minutes ticked by – I just wanted to get down there. Finally on the road and
the chatter was fueled with nerves and joy. I loved the tangible energy of the
carpool ride – and while we were trying to be in our own mental preparation
bubbles, we enjoyed the social aspect of being together. Rachel’s husband drove
us (Rachel, Patrick, Lisa and Danielle). The traffic from the exit to the parking
lot was nightmarish, and for a while I thought we might be terribly late. Finally
close to 8:30 we unloaded, awaited our turn in the porta potty lines and headed
to the corrals for the start. Thank goodness for the bright green shirts ~ it
made finding everyone so much easier. I got my bib and bag from Amber, and the
photo frenzy continued. My parents got stuck in the same traffic and as I was
taking a final walk up the corral line I met my mom walking down. She was able
to take my bags and wish me well as the race began and we started our shift
towards the starting line. The actual start was delayed due to fog, which gave
everyone a chance to relax a bit more. As we headed towards the start for our corral
(I) to begin, my dad hopped into the crowd for a quick hug. Having my parents
there meant the world to me! Before we started I saw a friend’s husband who
gave us the 411 on the course. He warned us to take it easy on the first set of
hills because they were just the warm up inclines. Once we passed the chicken
farm the real hills would begin and then the course ended in some flats. I
thought we would heed his advice as we could see the first ‘incline’.
THE RACE:
MapMyRun and wrist watch was started as we crossed under the starting line banner and Staci and I set off just in front of Lesley and Sara. As we reached the first mile marker and heard our pace time, I was nervous we were running too fast, but we both agreed we felt comfortable with our pace and kept on. When we reached the chicken farm and saw the 7mile course veer off we joked about taking a short cut but kept on – knowing that the hills were about to start. Having live music at some of the mile markers was awesome and miles 2-5 seemed to fly by – probably because we were keeping a 10/mile pace ;)
MapMyRun and wrist watch was started as we crossed under the starting line banner and Staci and I set off just in front of Lesley and Sara. As we reached the first mile marker and heard our pace time, I was nervous we were running too fast, but we both agreed we felt comfortable with our pace and kept on. When we reached the chicken farm and saw the 7mile course veer off we joked about taking a short cut but kept on – knowing that the hills were about to start. Having live music at some of the mile markers was awesome and miles 2-5 seemed to fly by – probably because we were keeping a 10/mile pace ;)
I was surprised to see so many runners stopping to take
pictures – they must have run half’s before because all I could think about was
to keep on moving. The estates and horses were lovely to look at and they are
not wrong in describing the course as scenic. That is definitely a smart tactic
to distract you from the hills. “Rolling hills” is also not an accurate
description. Some of the inclines were
just plain torturous. Just after mile 7 I started to feel pretty queasy. I had
a gel pack at mile 6 with water as I had before on a training run, and I began
to mentally panic as I felt a wall approaching. I told Staci that I didn’t feel
too great but I was determined not to stop or walk! I was so grateful for all
those 4-5 miles runs that created an automatic leg feeling. My legs knew what
to do – I had my mind to overcome!
At mile marker 8 there was a horse running with her foal in
a huge corner paddock. They brought tears to our eyes at their natural beauty.
The mother encouraging her young to run alongside her – is exactly what I
needed to see and feel to dig deeper to continue on. I had remembered to
meditate on my mile dedications and mile marker 8 was for my parents (so
fitting) and my sister. Unfortunately a hill somewhere in mile 8 caused me to
stop to catch my breath. I promised myself I would only walk for 30 seconds but
I saw Staci getting further and further away from me. I waved her on as she was in a great zone –
and for the next 2 miles I struggled through intervals of running and walking. I
remember seeing mile marker 9 and someone at the stop yelled – “ok you are
warmed up ~ now the 5K begins”. I didn’t know if I should laugh or cry –
because I said the same thing two weeks earlier, except I had felt a lot better
then. If I walked for too long, terrible
cramps in my calves caused me to wince in pain. So I would run until a wave of
nausea hit and then walk again. My socks were starting to bother me (this was
new – and one toe felt like the nail was being bruised.This continued until
mile marker 11. I seriously considered stopping when I saw a medic, but instead
starting singing lyrics to songs like “what doesn’t kill you makes you stronger”
over and over in my head. Mile marker 12 saved me!. The worst of the hills
(real hills) were over and I was swept up in the undulating motion of ‘rolling
hills’ along with my bodily nausea and dizziness. I started naming off everyone
in one my head that I knew in Melody’s Boot camp family – every name brought an
image of their face to my mind and I ran each step for you! I shed a few tears
thinking about how I so wanted to be
a runner. And here I was running/ and walking (and not really mad about walking)
– and just wanting to finish. I had made up so much time in the first 8 miles
with our crazy pace that I was still in reach of my finish time. I also knew
that I could run the last mile – for goodness sake - it’s just one mile. Then I
remembered my first mile I ever ran without stopping - and the elation I felt.
That shared joy that I see with new get fitters posting their first mile inspired
me even more. When I turned the corner with the barn in sight – I heared
marching band playing to cheer us to the end, I heard someone say my name.
MacKenzie and Eddie were in front of the barn cheering me on – and I remember
saying “oh, my, god!” My dad was waiting for me on the opposite side of the
road cheering me on and gave me a high five. Once I wrapped around the barn the
finish line was FINALLY IN SIGHT. I could hear the people – I could feel the
energy of the finish reaching out to pull me in. How I managed to smile on that
final stretch – I’ll never know because inside I was screaming in pain, in
anguish but yes in joy! I was so confused when I saw the banner time reading
2:45 but my watch read 2:38 and then I realized it didn’t matter. I had
finished – a 6 month goal – a dream – I MADE IT!
I was handed my medal, and I staggered over to Staci and
Danielle for a quick hug – then made it over to my mom. I was ready to drop to
the floor. My legs were so tight and the shakes were starting in my stomach. I
knew I needed to hydrate and refuel fast. I sipped on water and ate a banana
while heading to the bathroom. I called my husband to share I had finished and
that I saw a text from him that he sent when I was half way in “you’re half way
home and haven’t even broken a sweat” J
After a muffin and some stretching I started to feel better
but still not great. I opted to leave early instead of meeting up with everyone
(which I regret now), but physically I don’t think I could have remained alert
and social for too much longer. I was very overwhelmed with all the sounds and
smells and headed to the back seat of my parents’ car, so thankful that I didn’t
have to drive home. During the drive home, I started sharing some of the
highlights and lowlights of the race and after about 30 minutes ate my sandwich
and the nausea finally subsided. Once home – after some gifts and more
congratulations I soaked in a hot bath and played my running playlist and
reflected on my journey. It’s been a long road – and it seems like every time
in my adult life that I have tried to start something in the arena of
sports/health, a huge stumbling block would find its way in front of me. Well this
time it got pushed to the side. This
time I would not be defeated – I would not give in to pain, or weakness or
feelings of inadequacy. I am stronger –
I believe in myself and there is no looking back now!
Monday, March 18, 2013
Last two weeks:
If there was zero pain in my feet I would be a happy camper. Beginning to think I might have to succumb to a doctor visit before the race if the pain persists. It's not my arch, its not my heel - it's the inside bone (that protrudes) between the ankle and bunion .....and it's tender ALL THE TIME!!!!
This just started after Saturday's long run.....
if I can just get through next week ..... please!!!
So my plan for training is as follows:
Tuesday (tomorrow): 4
Wednesday: rest
Thursday: 4
Friday: 2
Saturday: 6
Sunday: rest
Monday: rest
Tuesday: 3
Wednesday: 2
Thursday: 3
Friday: rest
Saturday: 13.1 Baby!!!
This just started after Saturday's long run.....
if I can just get through next week ..... please!!!
So my plan for training is as follows:
Tuesday (tomorrow): 4
Wednesday: rest
Thursday: 4
Friday: 2
Saturday: 6
Sunday: rest
Monday: rest
Tuesday: 3
Wednesday: 2
Thursday: 3
Friday: rest
Saturday: 13.1 Baby!!!
Friday, March 15, 2013
Mile Dedications- by Geniene
With our first half marathon about 2 weeks away - I'm getting nervous!
I had a horrible long run last Saturday that almost left my body shut down after not fueling enough. And let me tell you I'm preaching to the choir (I've taught others about fueling your workouts/days) and here I was at mile 8 of the planned 11, barely able to walk let alone run.
SO with a renewed love for food :) and less concern over the scale: I'm more determined than ever to get this race under my belt - and to hang that darn medal on the wall!
I am planning to dedicate each mile to the following:
Mile 1: to Amy Schroder - who ran my first mile with me back in Spring of 2012 - I thought I would literally die. But her spirit and encouragement got me around that Conner campus and planted a seed in my soul. She was my buddy/leader in my first season and I have a lot of gratitude for her friendship and wisdom along the way.
Mile 2: to Marcy Burns - who knew I needed a program that had accountability even though I was trying to convince myself I didn't need it. She invited me to register in January 2012 and I will be forever grateful for that invitation and push in the right direction.
Mile 3: to Candace A - my life coach :) Not too much to add to that other than endless gratitude~
Mile 4: to my three boys: James, Nick and Michael. You have changed my life FORever for the better. I'm so glad to be a "mother runner" because of you! And to my step-daughter Jeanne - the only thing I would want to change about motherhood is the timing so that I could have enjoyed knowing you for you longer :)
Mile 5: My husband Brian. This year will mark our 5th wedding anniversary. Boy what a lot of life and living we have packed into 6 short years together. My life has been forever changed by you. Your support, unconditional love, encouragement and generosity keeps a constant arm around my shoulders 24/7. Thank you for sponsoring my first session with Mel's program.
Mile 6: my running partner Amber.
I chose mile 6 for you because this was our longest run when we first started running together. I will never forget finishing the 2012 Turkey day 10K with you - and the overwhelming emotions. I know we have run further since then - but this was a day of such accomplishment - we set our sights on this half marathon and you have been at my side (even in spirit) ever since.
Mile 7: to my chiropractor Dr. Ron Savignano - you are a genius. My back loves you, my ankle loves you, me knee loves you, my tail bone loves you....ok you get the picture. Thank you for helping me keep my body healthy and finely tuned :)
Mile 8: to my friends on Facebook: I know I post A LOT about health, the food I'm eating, my exercise routine. Well it's to keep me accountable - and if I've bored you ....oh well... stop reading. But the truth is you have sent me private messages and I know that somehow my journey is inspiring others - to run, to eat better, to start again, to start..... for all of you who 'like' or 'comment' or message me. thank you - love you!
Mile 9: To my sister Marcelle and my parents. Marcelle started running before I even dreamed I could - you inspire me :) You never complain - you have perseverance MASTERED! My parents rock!
Mile 10: To Kendall, Eddie, Jamie and Lenah: You have taught me so much as a newbie runner. Thank you for your support, your time and for sharing your love of running.
Mile 11: To my Goodridge and Yealey families. There are about 11 at GES currently in the Get Fit program and 3 at YES, and your journey inspires me ~ Thanks to to all my friends/co-workers there who support my journey. A special thanks to my office mates Renee and Michelle who have to put up with my smelly snacks/and chatter about food and running ~ THANKS!
Mile 12: to Melody Hoppius - for creating this wonderful Get Fit program that has become part of my life/family.I would not be running or doing most of what I am today if I had not signed up for your program in January 2012
Mile 13 and the .1 : To my 5:30am HLC family. I love this group of boot campers - this is where it all started for me and to be able to instruct and work out with you - you keep my core and heart happy :) THis includes all the traitors who left us for the 5am class :) Love you all still! Also to everyone in Melody's Get Fit Family who thinks (and won't admit it) - "I wish I could run". Well you can - I wanted to run all my life and just never figured it out. JUST DO IT!! This 1.1 is for you.......a great place to start.
So with these dedications - here is my plan. I would like to create my running playlist in the next week so if you have a song or two or three (I run a 11:30 mile for distance) you would like me to listen to during my race - please send me the song name so I can customize my playlist.. That way you will be doubly on my mind :) Let's do this!
I had a horrible long run last Saturday that almost left my body shut down after not fueling enough. And let me tell you I'm preaching to the choir (I've taught others about fueling your workouts/days) and here I was at mile 8 of the planned 11, barely able to walk let alone run.
SO with a renewed love for food :) and less concern over the scale: I'm more determined than ever to get this race under my belt - and to hang that darn medal on the wall!
I am planning to dedicate each mile to the following:
Mile 1: to Amy Schroder - who ran my first mile with me back in Spring of 2012 - I thought I would literally die. But her spirit and encouragement got me around that Conner campus and planted a seed in my soul. She was my buddy/leader in my first season and I have a lot of gratitude for her friendship and wisdom along the way.
Mile 2: to Marcy Burns - who knew I needed a program that had accountability even though I was trying to convince myself I didn't need it. She invited me to register in January 2012 and I will be forever grateful for that invitation and push in the right direction.
Mile 3: to Candace A - my life coach :) Not too much to add to that other than endless gratitude~
Mile 4: to my three boys: James, Nick and Michael. You have changed my life FORever for the better. I'm so glad to be a "mother runner" because of you! And to my step-daughter Jeanne - the only thing I would want to change about motherhood is the timing so that I could have enjoyed knowing you for you longer :)
Mile 5: My husband Brian. This year will mark our 5th wedding anniversary. Boy what a lot of life and living we have packed into 6 short years together. My life has been forever changed by you. Your support, unconditional love, encouragement and generosity keeps a constant arm around my shoulders 24/7. Thank you for sponsoring my first session with Mel's program.
Mile 6: my running partner Amber.
I chose mile 6 for you because this was our longest run when we first started running together. I will never forget finishing the 2012 Turkey day 10K with you - and the overwhelming emotions. I know we have run further since then - but this was a day of such accomplishment - we set our sights on this half marathon and you have been at my side (even in spirit) ever since.
Mile 7: to my chiropractor Dr. Ron Savignano - you are a genius. My back loves you, my ankle loves you, me knee loves you, my tail bone loves you....ok you get the picture. Thank you for helping me keep my body healthy and finely tuned :)
Mile 8: to my friends on Facebook: I know I post A LOT about health, the food I'm eating, my exercise routine. Well it's to keep me accountable - and if I've bored you ....oh well... stop reading. But the truth is you have sent me private messages and I know that somehow my journey is inspiring others - to run, to eat better, to start again, to start..... for all of you who 'like' or 'comment' or message me. thank you - love you!
Mile 9: To my sister Marcelle and my parents. Marcelle started running before I even dreamed I could - you inspire me :) You never complain - you have perseverance MASTERED! My parents rock!
Mile 10: To Kendall, Eddie, Jamie and Lenah: You have taught me so much as a newbie runner. Thank you for your support, your time and for sharing your love of running.
Mile 11: To my Goodridge and Yealey families. There are about 11 at GES currently in the Get Fit program and 3 at YES, and your journey inspires me ~ Thanks to to all my friends/co-workers there who support my journey. A special thanks to my office mates Renee and Michelle who have to put up with my smelly snacks/and chatter about food and running ~ THANKS!
Mile 12: to Melody Hoppius - for creating this wonderful Get Fit program that has become part of my life/family.I would not be running or doing most of what I am today if I had not signed up for your program in January 2012
Mile 13 and the .1 : To my 5:30am HLC family. I love this group of boot campers - this is where it all started for me and to be able to instruct and work out with you - you keep my core and heart happy :) THis includes all the traitors who left us for the 5am class :) Love you all still! Also to everyone in Melody's Get Fit Family who thinks (and won't admit it) - "I wish I could run". Well you can - I wanted to run all my life and just never figured it out. JUST DO IT!! This 1.1 is for you.......a great place to start.
So with these dedications - here is my plan. I would like to create my running playlist in the next week so if you have a song or two or three (I run a 11:30 mile for distance) you would like me to listen to during my race - please send me the song name so I can customize my playlist.. That way you will be doubly on my mind :) Let's do this!
Monday, February 11, 2013
Week 6 (already?)
Well it's been tough scheduling and family/health wise. But here we are at the start of week 6.
Plan is:
Monday (off)
Tuesday 4 didn't make it
Wednesday 4 with running club on Aero :)
Thursday 4 switched to Friday
Friday (off)
Saturday 8
Sunday 4
That's a lot of 4's!
Happy Chinese New Year :)
Plan is:
Monday (off)
Tuesday 4 didn't make it
Wednesday 4 with running club on Aero :)
Thursday 4 switched to Friday
Friday (off)
Saturday 8
Sunday 4
That's a lot of 4's!
Happy Chinese New Year :)
Sunday, February 3, 2013
Starting Week 5
It's an awful feeling to want to exercise and the inability to do so. It took me back to last Spring when I had my weird knee injury just after starting to learn to love to run. I tried to work out with Jillian Michaels' DVD on Saturday and well - it was unpleasant to say the least. The pain in the ear drums was unreal - I really feel for those who have constant sinus issues :(
So my balance is back and my head is less cloudy so we enter week 5 (after having a somewhat repeated week 4).
The plan is: (what really happened in blue)
Monday 4 miles no
Tuesday 5 miles no
Wednesday (running club) 4 miles yes
Thursday 3 miles yes
Friday (off - teach Bootcamp)
Saturday (running club) 7 miles.run 3.5
Sunday 4.5 run 5.8
What a week to come back to - good thing is I will have my awesome Amber with me.... nothing worse than running without her !!!
So my balance is back and my head is less cloudy so we enter week 5 (after having a somewhat repeated week 4).
The plan is: (what really happened in blue)
Monday 4 miles no
Tuesday 5 miles no
Wednesday (running club) 4 miles yes
Thursday 3 miles yes
Friday (off - teach Bootcamp)
Saturday (running club) 7 miles.run 3.5
Sunday 4.5 run 5.8
What a week to come back to - good thing is I will have my awesome Amber with me.... nothing worse than running without her !!!
Friday, February 1, 2013
Bad bloggers
Yes, it has been a while - sorry folks.
We ran our 6 miles last Saturday - having to be a bit inventive with the route and icy sidewalks. It turned out well to switch Sat and Sun long runs as I never got to run Sunday and neither did Amber.
Monday was a rest day
Tuesday was 3 miles in Hebron - pretty warm day which was a body shock. I'm so used to dressing for the cold.
Wednesday - spoke too soon - it was very cold and I did 4 miles with the RC (Amber had a sick one at home). I wasn't feeling too great, in fact I could feel the sinus infection and my ears had been aching for days.
Thursday I called off the run - and work and headed to the doctor first thing. Double ear infection and sinus :(
Friday - snow day from school and I have spent most of the day in bed.
I'm not fearful of losing my runners legs :) not like before - plus we were doubling week 4 in numbers so hopefully back into the swing of things Saturday morning and heading for week 5!
We ran our 6 miles last Saturday - having to be a bit inventive with the route and icy sidewalks. It turned out well to switch Sat and Sun long runs as I never got to run Sunday and neither did Amber.
Monday was a rest day
Tuesday was 3 miles in Hebron - pretty warm day which was a body shock. I'm so used to dressing for the cold.
Wednesday - spoke too soon - it was very cold and I did 4 miles with the RC (Amber had a sick one at home). I wasn't feeling too great, in fact I could feel the sinus infection and my ears had been aching for days.
Thursday I called off the run - and work and headed to the doctor first thing. Double ear infection and sinus :(
Friday - snow day from school and I have spent most of the day in bed.
I'm not fearful of losing my runners legs :) not like before - plus we were doubling week 4 in numbers so hopefully back into the swing of things Saturday morning and heading for week 5!
Friday, January 25, 2013
Week 4 is almost over ???
So Monday was a rest day (THANK GOD). My body was not exactly happy with me after the 5 miles on Sunday. But I taught a low impact boot camp (sculpting and toning) and the core work is definitely helping my running. It is true what they say :)
Tuesday was an easy 3 mile run (HAHAH I just said 3 mile easy run) - EXCEPT that it was way too cold to run in the morning. So I hit the treadmill that night and well easy - turned into a painful 2.6 miles.
I was too hot - my knees were achy blah blah blah.... plus I have this reoccuring wierd pain in my right floating ribs - hmm....
Wednesday Running club - still FRIGID - but we did 5 miles.
This is what I posted on FB after that run:
Today I am enjoying our first snow day of the school year and a full on body rest day. A wonderful healing trip to the chiropractor. He explained that my hips were sore because my tail bone was out of alignment - (not for long). He also taped up my right knee (as opposed to my trouble left knee) because my patella is not tracking correctly and my tendon is bulging right above the patella. Yup painful and lovely to look at :)
We plan to switch our Sunday- Saturday run order:
On tap for the morning: 6 miles with Running Club.
Sunday solo run for me :( 4 miles and Amber will run with Running Club.
Stay warm everyone and don't forget to stretch!
Tuesday was an easy 3 mile run (HAHAH I just said 3 mile easy run) - EXCEPT that it was way too cold to run in the morning. So I hit the treadmill that night and well easy - turned into a painful 2.6 miles.
I was too hot - my knees were achy blah blah blah.... plus I have this reoccuring wierd pain in my right floating ribs - hmm....
Wednesday Running club - still FRIGID - but we did 5 miles.
This is what I posted on FB after that run:
Thursday was a morning run and um it was a lovely -1F with wind chill. What is wrong with us??? Well the icy temperatures and my unlined running pants (leaving me thighs a little wind burned) had us shortening our run again to 2.6 ish.
Today I am enjoying our first snow day of the school year and a full on body rest day. A wonderful healing trip to the chiropractor. He explained that my hips were sore because my tail bone was out of alignment - (not for long). He also taped up my right knee (as opposed to my trouble left knee) because my patella is not tracking correctly and my tendon is bulging right above the patella. Yup painful and lovely to look at :)
We plan to switch our Sunday- Saturday run order:
On tap for the morning: 6 miles with Running Club.
Sunday solo run for me :( 4 miles and Amber will run with Running Club.
Stay warm everyone and don't forget to stretch!
Sunday, January 20, 2013
Looking ahead to week 4
| off | 3 miles | 5 miles | 3 miles | off | 4 miles | 6 mile |
Week 3 Run 5
I need to research numbers because Run 5 today was 5 miles and I completed it in 50 minutes. It was my first long solo run and I definitely am not a solo runner. I missed my buddy - in Cleveland having a good time :(
The first 2.5 were not bad. I sorta talked to myself - as if Amber was right with me and kept chanting "tunnel/bridge/flags" to keep me going. The route is pretty decent from my house along Petersburg Rd. The weather was quite accommodating - I shed a layer and gloves pretty fast, and regretted my fleece head band at mile 1.5. However, a/s I turned around at the flags the wind hit my face. For the 2.5 miles home, I leaked. My eyes were streaming, my nose began running and I was pretty miserable. I had two quick pity walks - after I just talked myself out of walking with things like:
"are you bleeding? .... no... well keep running"
"are you hurt? .... no....well keep running"
This was a naked run (no cell phone) - and quite a difference in physical feeling not having that tracker on my arm. It was liberating but at the same time terrifying because I could not call for help if I needed it. I did tell my husband that if I wasn't home in an hour to come look for me. I used my watch as a pace tracker for the first time which I enjoyed - as I know the road pretty well. Since Amber and I have only run this route one way before - only needing 3 miles when training for 5k's I really never paid attention to the gradients before. One pity walk occurred after I assured myself I had run the last incline when another presented itself :)
This is the end of week 3 or beginning of week 4 if you calendar starts on a Sunday :)
Next week is a 6 mile run and I'm saying now - I'll need my buddy!
The first 2.5 were not bad. I sorta talked to myself - as if Amber was right with me and kept chanting "tunnel/bridge/flags" to keep me going. The route is pretty decent from my house along Petersburg Rd. The weather was quite accommodating - I shed a layer and gloves pretty fast, and regretted my fleece head band at mile 1.5. However, a/s I turned around at the flags the wind hit my face. For the 2.5 miles home, I leaked. My eyes were streaming, my nose began running and I was pretty miserable. I had two quick pity walks - after I just talked myself out of walking with things like:
"are you bleeding? .... no... well keep running"
"are you hurt? .... no....well keep running"
This was a naked run (no cell phone) - and quite a difference in physical feeling not having that tracker on my arm. It was liberating but at the same time terrifying because I could not call for help if I needed it. I did tell my husband that if I wasn't home in an hour to come look for me. I used my watch as a pace tracker for the first time which I enjoyed - as I know the road pretty well. Since Amber and I have only run this route one way before - only needing 3 miles when training for 5k's I really never paid attention to the gradients before. One pity walk occurred after I assured myself I had run the last incline when another presented itself :)
This is the end of week 3 or beginning of week 4 if you calendar starts on a Sunday :)
Next week is a 6 mile run and I'm saying now - I'll need my buddy!
Week 3 Run 4
Saturday was COLD> so cold in fact that our 3 mile run was pretty quiet - well except for our breathing.
I had planned to attend Boot Camp at 7am to support a new instructor before running club. Pro= I was definitely warmed up, muscle wise. Con= I was a little tired. I even fueled up food wise, which I usually don't do before an early morning workout. I had half a cup of coffee and en egg white/spinach omelet cup with salsa. I was worried I would taste it as I was running (if you know what I mean) but thankfully not. It was just cold and it seemed like all my energy was spent breathing. That automatic leg thing happened again - thank goodness.
We pushed each other to keep the pace on the uphills - and if you know the Hopeful church loop from Impact Life Church - you know there are two hills that can be challenging. I think we ran our fastest 3 miles to date - and we definitely felt it at the end. I can't say we talked much except for a few comments like> "I can hear you breathing for once!" or "You okay?"
The challenge was good - my buddy is the best :)
I had planned to attend Boot Camp at 7am to support a new instructor before running club. Pro= I was definitely warmed up, muscle wise. Con= I was a little tired. I even fueled up food wise, which I usually don't do before an early morning workout. I had half a cup of coffee and en egg white/spinach omelet cup with salsa. I was worried I would taste it as I was running (if you know what I mean) but thankfully not. It was just cold and it seemed like all my energy was spent breathing. That automatic leg thing happened again - thank goodness.
We pushed each other to keep the pace on the uphills - and if you know the Hopeful church loop from Impact Life Church - you know there are two hills that can be challenging. I think we ran our fastest 3 miles to date - and we definitely felt it at the end. I can't say we talked much except for a few comments like> "I can hear you breathing for once!" or "You okay?"
The challenge was good - my buddy is the best :)
Thursday, January 17, 2013
Running Hills:
So here is what I learned about running hills and training for hills:
http://www.runnersworld.com/running-tips/how-run-hills
Some
race courses are so flat that bumps in the road are of no concern.
Others (the Boston Marathon comes to mind) are legendary for their
"heartbreaking" hills. The following tips, which are part of the Wharton
Performance Model (see runnersworld.com/wpm for more), will help you
climb any hill come race day.
>>Knowing what you're in for--becoming familiar with the course so that there are no surprises--will put your mind at ease, which will help you relax and perform better.
>>Before charging a hill, do a shoulders check. Are they creeping up to your ears? If so, roll them both forward then backward to relieve tension and keep them low and relaxed.
>>If you feel tightness in your quads, gently "kick" your leg back slightly farther than normal at the end of each stride while you are going up. Don't do this on a down slope.
>>When running downhill, instead of landing each stride on the heel, focus on the feeling of naturally gliding downhill--almost in a free fall--landing evenly across the midfoot.
http://www.runnersworld.com/running-tips/how-run-hills
Learn To Run Hills
Follow these elements of the Wharton Performance Model and you'll be able to climb any hill come race day.
Published
April 01, 2006
>>Knowing what you're in for--becoming familiar with the course so that there are no surprises--will put your mind at ease, which will help you relax and perform better.
>>Before charging a hill, do a shoulders check. Are they creeping up to your ears? If so, roll them both forward then backward to relieve tension and keep them low and relaxed.
>>If you feel tightness in your quads, gently "kick" your leg back slightly farther than normal at the end of each stride while you are going up. Don't do this on a down slope.
>>When running downhill, instead of landing each stride on the heel, focus on the feeling of naturally gliding downhill--almost in a free fall--landing evenly across the midfoot.
Running Hills
Running hills is an important part of your training, because it
strengthens your legs and ankles, increases your aerobic and anaerobic
capacity, and increases your tolerance for lactic acid. When you run
hills, you're not only moving your body laterally, as you do on level
ground, but you're moving your body against gravity. Thus, hills offer
resistance training that helps strengthen your body.
Four Phases to Hill Running
There are four phases to running hills.
- You can't run the hill and you walk it
- You run the hill at a very slow jog
- You run the hill at a faster pace but slower than your normal pace
- You run the hill at your normal pace
If you're not used to hills and you think you'll never get out of phase
1, don't get discouraged. Just be patient and let your body work itself
through the four phases. The time will come when you'll be in phase 4,
and you'll run the hills without even thinking about them as hills.
Hills, Stairs, Use What You Have
Many routes used for LSD have hills, and you can use those hills for
hill training. You can increase your pace up or down the hill as a
fartlek and then continue your run at your LSD pace, or you can stop
and run intervals up and down the hill for a few minutes. If you don't
have hills in your area, try running stairs or using a tread mill with a
steeper incline.
Don't Overdo a Good Thing
Hills put high stress on your body. In addition to the stress of
moving your body horizontally, you are increasing the stress due to
overcoming gravity to move your body vertically, and the effect on your
body is like you're running much faster. Because of this higher stress,
don't do heavy hill training more often than once a week. During the
rest of the week when you encounter hills during your run, consider the
hills as LSD training and run them at a slower pace and then continue
your run.
You Look Different When You Run Hills
When running hills, you'll use a different running form than you do on
level ground. Take smaller steps. Pump your arms and raise your knees
higher to get more energy into your running. Some web sites recommend
that you lean backwards when going up hills (I think the goal is to be
perpendicular to the road), but I've found that the opposite works best
for me. I lean into the hill such that my body remains vertical (I do
the same when I'm hiking), and I run more on my toes while going up a
steep hill. I take deeper breaths to get more oxygen. When I run down
hills, you can lean forward a a little bit to get more speed. This time,
gravity is your friend, and you can get increased speed with less
effort. However, be careful, because if you lean too far forward, you'll
lose your balance and fall. When going downhill, I take longer strides
to accommodate the faster pace, but I'm careful to not over stride. I
make sure my fore-foot hits the ground (not my heel) under my body.
Unless you've trained for running with longer strides, be careful
because using a longer than normal stride increases the risk of shin
splints or other injury.
That Big Hill is my Buddy
Hills can be your friend, so welcome opportunities to master them!
There was a large hill near my home in Massachusetts. The elevation
change to the top was about 400 feet, and the distance to the top was
about 1/4 mile. When I first moved there, I had to walk up the hill.
However, after a while, I found I could jog up the hill. Then I found I
could run up the hill at my normal pace. And then I found that I was
going up the hill and not even thinking about it. That hill had become
my friend. I was glad for all of the hill training I received in hilly
Massachusetts, because when I ran the Foxboro Marathon, the route was a
loop that included a big hill like the one near my home, and to complete
the marathon I had to traverse that hill three times. Here is a picture
of the hill near my home, taken from Google Earth.
 |
Mt. Lebanon
|
Here is a link for learning about hill training and the advantages you'll receive in your running and racing
Now to figure out how often, and where :) Week 2--run 3 and 4
Amber:
After I finally had all my adjustments made--Underwear, tying my shoes again, did I lock the truck?
Geniene and I ran from the Danbarry down Aero for 2 miles before we turned around. We talked about the kids, food, and how crazy we are for running in the cold! It was my most comfortable run so far.
We passed I don't know how many people who were doing running club on our way back to the cars. Just want to give them a shout out for being so brave to show up and run when it was 34 degrees!
Then there's this mornings run. It's cold, I'm tired, I can just go later is what I was saying in my head at 4:45am. Thank goodness I have Geniene to hold me accountable. We met at the park and ride in Hebron since I was running late, big surprise there! LOL 1.5 miles down and back and we decided 34 degrees really isn't that cold. The old Amber would just talk about the crazy people running at 5:45 in the morning and now I'm proud to be one of the crazy ones!
Tomorrow is a much needed rest day :-)
Geniene:
I would definitely agree that yesterday was comfortable. It's amazing how automatic running is becoming. I think it's interesting how our conversation (yes we talk as we run) has shifted to figuring out which mile we like least. Mile 1 I'm warming up, bitching about my socks shifting etc, mile 2 is my favorite - the rhythm has set in and I'm in the zone, mile 3 is not my favorite at all. Having run a slew of 5K's last year I think our bodies are used to stopping at the 3.3 mile spot. I am proud that we were able t
o push through the 4 with no major issues - except a quick stop in the woods - yup I had "use the elements").
It was so encouraging to see the Running Club and it brought back painful memories of when I first started running a year ago and couldn't even run a mile without stopping. I spoke to one of my teacher friends who was there yesterday and figuring out winter running gear without purchasing expensive winter gear is a challenge for newbies and vets alike.
This morning, I agree with Amber, I was not feeling it. It was a mandatory run with little desire. Thankfully it was short (3 miles). I think we even hit a few silent periods - interrupted with bursts of cussing - perhaps we have runner tourettes? That could be the title of our book Amber - since Amber comes with a disclaimer that she cusses like a sailor :)
The talk of hills has entered our daily topics. Since we know the upcoming Bluegrass 13.1 is hilly (understatement), it is time to start researching how and when to include some serious gradients into our runs.
Friday is a running rest day - but I have to teach boot camp at 5:30am ;) See you there buddy!
GO! Team Crazy AWESOME!!
After I finally had all my adjustments made--Underwear, tying my shoes again, did I lock the truck?
Geniene and I ran from the Danbarry down Aero for 2 miles before we turned around. We talked about the kids, food, and how crazy we are for running in the cold! It was my most comfortable run so far.
We passed I don't know how many people who were doing running club on our way back to the cars. Just want to give them a shout out for being so brave to show up and run when it was 34 degrees!
Then there's this mornings run. It's cold, I'm tired, I can just go later is what I was saying in my head at 4:45am. Thank goodness I have Geniene to hold me accountable. We met at the park and ride in Hebron since I was running late, big surprise there! LOL 1.5 miles down and back and we decided 34 degrees really isn't that cold. The old Amber would just talk about the crazy people running at 5:45 in the morning and now I'm proud to be one of the crazy ones!
Tomorrow is a much needed rest day :-)
Geniene:
I would definitely agree that yesterday was comfortable. It's amazing how automatic running is becoming. I think it's interesting how our conversation (yes we talk as we run) has shifted to figuring out which mile we like least. Mile 1 I'm warming up, bitching about my socks shifting etc, mile 2 is my favorite - the rhythm has set in and I'm in the zone, mile 3 is not my favorite at all. Having run a slew of 5K's last year I think our bodies are used to stopping at the 3.3 mile spot. I am proud that we were able t
o push through the 4 with no major issues - except a quick stop in the woods - yup I had "use the elements").
It was so encouraging to see the Running Club and it brought back painful memories of when I first started running a year ago and couldn't even run a mile without stopping. I spoke to one of my teacher friends who was there yesterday and figuring out winter running gear without purchasing expensive winter gear is a challenge for newbies and vets alike.
This morning, I agree with Amber, I was not feeling it. It was a mandatory run with little desire. Thankfully it was short (3 miles). I think we even hit a few silent periods - interrupted with bursts of cussing - perhaps we have runner tourettes? That could be the title of our book Amber - since Amber comes with a disclaimer that she cusses like a sailor :)
The talk of hills has entered our daily topics. Since we know the upcoming Bluegrass 13.1 is hilly (understatement), it is time to start researching how and when to include some serious gradients into our runs.
Friday is a running rest day - but I have to teach boot camp at 5:30am ;) See you there buddy!
GO! Team Crazy AWESOME!!
Tuesday, January 15, 2013
Week 2-Tuesday
To stay on track with our plan we have to run! This apparently means through the rain of Sunday and the cold of this morning.
I met with Geniene at the park and ride in Hebron. After complaining that we don't have enough clothes to run in 26 degree weather we ran. We went three miles in the cold, dark morning air and we rocked it!!! Of course I was sweating by mile 1.5 and took my arms out of my hoodie, then I looked like I was wearing a superhero cape!!! lol
After the sweat fest I went back to Geniene's house to get ready for work and she made the yummy egg muffins for breakfast. This is going to be a great day!!
I met with Geniene at the park and ride in Hebron. After complaining that we don't have enough clothes to run in 26 degree weather we ran. We went three miles in the cold, dark morning air and we rocked it!!! Of course I was sweating by mile 1.5 and took my arms out of my hoodie, then I looked like I was wearing a superhero cape!!! lol
After the sweat fest I went back to Geniene's house to get ready for work and she made the yummy egg muffins for breakfast. This is going to be a great day!!
Monday, January 14, 2013
Week 2 Sunday Run (long run)
In all honesty - this run was hard. It was raining - a bit cool and running on a Sunday probably has come to an end.
I have one night to spend with my husband and let loose (yes that means alcohol) ~ even though none was included this week due to the end of Holiday Challenge with a Monday weigh in.
SO - it was a running Sunday.
We left Erpenbeck Elementary with a small group of intermediate runners headed for 4 miles along Route 42. With the rain beating down on my face (as I forgot a hat) and my rain jacket pulled tight around my face, I could hear this swishy sound in my ears from the material and that drove me batty. Juming over puddles - trying to moderate my body tempature - left us both plain uncomfortable.
Well into Mile 2 Amber was not feeling well - it might have been from passing a stretch of dumped diapers (really people). After the turn around Amber needed to walk some and I went ahead. I stopped to walk a few times, not for any good reason other than losing my mojo momentarily and missing my buddy. The end of the Rt 42 has a well place"Victory" bank sign. That kept me going for the last mile - keeping that in sight.
Convseration was brief that day but included: schedule variations/changes, the children (Amber has 6, I have 3), the state of our shins/feet or other ailing body parts - oh and our love for alcoholic beverages and how they can be factored into our training regiment :)
Keeping it real!
I have one night to spend with my husband and let loose (yes that means alcohol) ~ even though none was included this week due to the end of Holiday Challenge with a Monday weigh in.
SO - it was a running Sunday.
We left Erpenbeck Elementary with a small group of intermediate runners headed for 4 miles along Route 42. With the rain beating down on my face (as I forgot a hat) and my rain jacket pulled tight around my face, I could hear this swishy sound in my ears from the material and that drove me batty. Juming over puddles - trying to moderate my body tempature - left us both plain uncomfortable.
Well into Mile 2 Amber was not feeling well - it might have been from passing a stretch of dumped diapers (really people). After the turn around Amber needed to walk some and I went ahead. I stopped to walk a few times, not for any good reason other than losing my mojo momentarily and missing my buddy. The end of the Rt 42 has a well place"Victory" bank sign. That kept me going for the last mile - keeping that in sight.
Convseration was brief that day but included: schedule variations/changes, the children (Amber has 6, I have 3), the state of our shins/feet or other ailing body parts - oh and our love for alcoholic beverages and how they can be factored into our training regiment :)
Keeping it real!
Saturday, January 12, 2013
Week 2 Sat run
So I'm impressed with us! We had planned to meet several times this week either at bootcamp or other and well we let out lives get in the way.
After a 'back in the swing' run Wednesday I think we both realized that the 13.1 miles will be pretty awful if we don't get down to some serious training.
We created our schedule as posted before and we met up this morning ~ early!
It is my middle son's birthday parties today (one for friends - then one for family later) so I had to suggest an early run instead of joining running club at 10.
Shortly after 7am we headed out. Granted this is usually my sleep in day, but not anymore :)
We headed up the hill on Mall road - chatting up a storm, catching up about our kids antics. On Rte 42 we coasted and were just about caught up. Then the downhill on Hopeful church. I personally do not enjoy downhills - I feel like my legs get away from me and I don't like picking up speed as I'm not in control of my motion as much, and that's when my legs hurt. As we started the incline again we both commented that running has become automatic. By that we mean - our legs seem to know what to do now - after months of running, now we get to focus more on our lungs, our pace, our gait. That's kinda cool!
After what seemed like the longest hill ever - we turned on Cayton to head out on the last leg of mile 2. I checked pretty regularly at the map at this point and finally got to stop at the stop sign - leaving us a nice walk back to Impact through the strip to cool down.
We didn't get a chance to cool down after our quick run Wednesday and my legs felt it all day Thursday and Friday.
On schedule to run 4 miles tomorrow - wohoo! - we are Mother Runners :)
After a 'back in the swing' run Wednesday I think we both realized that the 13.1 miles will be pretty awful if we don't get down to some serious training.
We created our schedule as posted before and we met up this morning ~ early!
It is my middle son's birthday parties today (one for friends - then one for family later) so I had to suggest an early run instead of joining running club at 10.
Shortly after 7am we headed out. Granted this is usually my sleep in day, but not anymore :)
We headed up the hill on Mall road - chatting up a storm, catching up about our kids antics. On Rte 42 we coasted and were just about caught up. Then the downhill on Hopeful church. I personally do not enjoy downhills - I feel like my legs get away from me and I don't like picking up speed as I'm not in control of my motion as much, and that's when my legs hurt. As we started the incline again we both commented that running has become automatic. By that we mean - our legs seem to know what to do now - after months of running, now we get to focus more on our lungs, our pace, our gait. That's kinda cool!
After what seemed like the longest hill ever - we turned on Cayton to head out on the last leg of mile 2. I checked pretty regularly at the map at this point and finally got to stop at the stop sign - leaving us a nice walk back to Impact through the strip to cool down.
We didn't get a chance to cool down after our quick run Wednesday and my legs felt it all day Thursday and Friday.
On schedule to run 4 miles tomorrow - wohoo! - we are Mother Runners :)
Thursday, January 10, 2013
Half marathon Plan
Happy New Year everyone !
So don't worry we didn't fall too far off the running train over the holidays. I was fortunate to head out to San Francisco before Christmas and did some running and boot camping and Amber returned to our local running club before me ~ our running legs are back.
We did a short 2.3 miles yesterday as we only had 30 minutes to run at our first official Running club of the year.
So our first Half marathon of the year is quickly approaching (March 30th), and we both did that "EEEK!" 11 weeks squeal yesterday.
.So here is the plan thanks to halfmarathon.net.
Monday: I teach bootcamp early a.m. morning so thankfully we are off.
Tuesday will be a morning run (bootcamp time)
Wednesday (teach bootcamp a.m) run pm during Running Club Time
Thursday will be a morning running (boot camp time)
Friday off :)
Saturday run during a.m. Running Club
Sunday long run - start with a.m.Running Club
12-Week Training Schedule •
So don't worry we didn't fall too far off the running train over the holidays. I was fortunate to head out to San Francisco before Christmas and did some running and boot camping and Amber returned to our local running club before me ~ our running legs are back.
We did a short 2.3 miles yesterday as we only had 30 minutes to run at our first official Running club of the year.
So our first Half marathon of the year is quickly approaching (March 30th), and we both did that "EEEK!" 11 weeks squeal yesterday.
.So here is the plan thanks to halfmarathon.net.
Monday: I teach bootcamp early a.m. morning so thankfully we are off.
Tuesday will be a morning run (bootcamp time)
Wednesday (teach bootcamp a.m) run pm during Running Club Time
Thursday will be a morning running (boot camp time)
Friday off :)
Saturday run during a.m. Running Club
Sunday long run - start with a.m.Running Club
12-Week Training Schedule •
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | ||||||||||
| Week 1 | off | 3 miles | 3 miles | 3 miles | off | 3 miles | 4 miles | |||||||||
| Starting here: | ||||||||||||||||
| Week 2 | off | 3 miles | 4 miles | 3 miles | off | 3 miles | 4 miles | |||||||||
| Week 3 | off | 3 miles | 4 miles | 3 miles | off | 3 miles | 5 miles | |||||||||
| Week 4 | off | 3 miles | 5 miles | 3 miles | off | 4 miles | 6 miles | |||||||||
| Week 5 | off | 4 miles | 5 miles | 4 miles | off | 3 miles | 7 miles | |||||||||
| Week 6 | off | 4 miles | 4 miles | 4 miles | off | 4 miles | 8 miles | |||||||||
| Week 7 | off | 4 miles | 6 miles | 4 miles | off | 4 miles | 9 miles | |||||||||
| Week 8 | off | 4 miles | 6 miles | 4 miles | off | 4 miles | 10 miles | |||||||||
| Week 9 | off | 4 miles | 6 miles | 4 miles | off | 3 miles | 11 miles | |||||||||
| Week 10 | off | 4 miles | 5 miles | 4 miles | off | 4 miles | 12 miles | |||||||||
| Week 11 | off | 4 miles | 5 miles | 4 miles | off | 3 miles | 6 miles | |||||||||
| Week 12 | off | 3 miles | 5 miles | 3 miles | off | 2 miles | 13.1 miles! | |||||||||
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