Category: Running

Medina Half Training: Week Twelve

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Well, here we are, one month left of training! I can’t believe how quickly it’s gone by, pretty soon race day will be here. It’s usually this time of training that I start to become sad that all the work and miles will be coming to an end soon. Four months of training, and hopefully it will lead to a sub 2 half marathon.

Monday started off the week with the usual way, Body Fusion class. We used kettle bells for our weights this time, and I upped my weight yet again. I surprisingly felt pretty comfortable with the higher weight and got a great workout in.

Tuesday I went for an easy run, but my legs were still feeling pretty tight from the hard runs over the weekend and some heavy legs lifts on Monday night. I took to some trails, but even then my legs felt like lead. Fortunately I did get some speed work in when a cyclist and runner came up behind me and scared me. I think the only positive from this run was the views of the sun going down before the storm.

Calm before the storm

Calm before the storm

Wednesday night I was busy, but was thankful for an extra day to make sure my legs were ready for the weekend. Thursday I did an easy run, that actually felt easy compared to Tuesday’s run. I kept it light, and actually had to slow myself down so I wouldn’t use all my energy. I even found a fun little library along the way. I almost stopped to check out the books, but knew I wouldn’t be able to carry them home.

Free books!

Free books!

Friday and Saturday were big days for me. Friday night I ran a local 5k in town that supported Medina schools. Even though we don’t in the Medina school district (go Bucks!), I still wanted to see how my legs would do at a 5k when they were well rested. I’ll have my recap later on this week.

Saturday I ran the Jack & Jill 15k. Originally I wanted to run it to get the miles in. But the race ended up to be more of a trial run of race pace when my legs were tired. I’ll have more on this race too later this week.

Overall this week went really well. I had originally planned to do a much longer run over the weekend, but that plan changed by mile 8 of the 15k. But it’s ok, because I still have this weekend to get my longest long run in before I run the Cleveland Half and begin to taper. It’s hard to believe that there’s less than a month!

Monday: Body Fusion Class – 30 minutes of lifting/abs/squats & 30 minutes of yoga

Tuesday: 3 Miles

Wednesday: Off

Thursday: 3 Miles

Friday: Run.4.Fun 5k

Saturday: Flap Jack & Jill 15k + 1 Mile

Sunday: Off

Total Miles: 19.5 Miles

With one month left to go, let’s recap on how training has been going.

Mileage: 80 miles in 4 weeks, 196 miles total. Mileage was definitely more consistent these past four weeks and I’m sure it helped that all long runs were in the double digits. Long runs have begun to feel easier, I’m pushing harder, and now it’s about fueling properly and working on pace.

Diet: It’s still a work in progress, but I’ve managed to stay pretty healthy. I’m still figuring out what works and what doesn’t, but I’m in a much better place than where I started. I’ve also gained between 3-4 pounds since February, which I assume is hopefully muscle.

Workouts: I definitely improved on hitting the workouts I needed these past four weeks, but I’m still missing on my speed workouts. Luckily I’ve been able to throw in some 5k’s and hills as mini speed sessions to work on my turnover. Now I just have to work on cutting down splits and making sure I stay injury free until May 31st.

Overall: I’m really pleased with where my training is right now. Even though I run less often than others, and my weekly mileage isn’t too high, it’s what works for me and my body. My biggest goal is running a sub 2 half marathon, but I need to be healthy and injury free to get there.

I’m at a point with my running where I couldn’t be happier. These past four weeks have shown me just how strong I am, and what I’m capable of. I’m continuously on a runner’s high. This training cycle has been probably my best yet, and I don’t think I’ve felt this great about my running since college.

What’s your focus in the last four weeks of training? What’s your goal workout to prepare you for race day?

 

Love a Stray 5k Recap

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I ran the Love-A-Stray 5k on Sunday for the third year in a row. I ran it in 2012 when they first started and had a fantastic race. Then I ran in in 2013 and they changed the course to a more runner friendly route. This year they kept the same course, and I had my best 5k yet of 2014! As I’ve mentioned before, Love-A-Stray has always held a special place in my heart. I volunteered with them in high school, and have adopted two wonderful cats from them. Knowing that proceeds from this race help their organization are always worth more than the run itself.

I originally signed up for the race as a recovery run from the Hermes 10 Miler. I was going to run with a friend and her puppy and enjoy the race from a different perspective. But when she couldn’t make it, the thought of truly racing it crossed my mind. Knowing that the 5k was the day after the 10 miler made me a little nervous. But I decided I’d play it by ear, and worst case scenario, I’d have three miles added in for the month of April.

I spent the night at my parent’s house, and got to the race with plenty of time to pick up my packet, do a short jog, and get in one more bathroom break. The weather was a lot colder than the previous day so I added gloves to my outfit and hoped I’d be warm enough by the time we got started.

I positioned myself between the 8:00 and 9:00 minute pace signs hoping that I could be pulled along by those running a faster pace. Once we were off I tried to go towards the side to avoid the crowd. I didn’t want to check my watch until about a half mile or once I found a pace I was comfortable with.

Ready to go!

Ready to go!

I was feeling pretty good and decided to check my watch. I instantly slowed down once I saw I was pushing a 7:30 pace. I edged my way back and found myself behind a woman and her daughter. They were running just above 8:30 and I figured I’d join them for a while, there was no sense in pushing it this early in the race.

Waiting to make my move

Waiting to make my move

Mile 1- 8:20

We made our way around the woods and entered into the development before heading into the woods again. I was feeling good, but could feel a slight pain just under my heart and couldn’t decide if it was a cramp or my heart. I slowed down a bit and tried to focus on my breathing.

At about the halfway mark we reached the water stop. I normally don’t take water in a 5k, but I grabbed a cup, and threw some in my mouth and face. It seemed to help as the cramp started to go away by the third mile.

Mile 2- 8:48

Entering the third mile, I knew I had to pace myself properly. I remembered from last year that I started to get too excited to finish a little too early and wore myself down, so I tried to keep a steady pace the entire way. I was feeling good and actually felt better than the second mile. My only restraint was my legs, I kept trying to push them, but they just wouldn’t turn over quick enough. I knew this was from the race the day before, but I was honestly surprised they were still in the low 8’s range.

Coming in on the last half mile.

Coming in on the last half mile.

As we got closer to the opening at the end of the woods I had to hold myself back. I knew I had a few smaller turns before I could pick up my speed. As I made my way through the final turns I never once checked my watch. I relied solely on my legs and knew that whatever time I got, I had given it my all.

Mile 3 – 8:18

Done!

Done!

Last .1 – 7:27 pace

I squeaked in just under 26 minutes at 25:29. I needed a moment to catch my breath, but I was so excited and felt great! I had taken a minute and a half off my last 5k in March and completely passed over 26 minutes. I’m closing in on my post college PR, but honestly, I never felt so great or in control while racing a 5k. I didn’t know what to expect after the 10 miler, but knowing I left it all out on the course both days felt fantastic. The entire weekend showed me just how far I’ve come this year, and how strong I am.

Shortly after I finished, my sister and her boyfriend came over to greet me. They got to watch me finish and stayed for a bit to walk around and check out the vendors. It was nice to have someone at the finish for once, and it may have pushed me to run a little harder in the last mile.

Personal cheerleader

Personal cheerleader!

I can’t say enough good things about this race. Each year it gets better and better. And the competition gets faster and faster. The first three in my age group all ran 7:xx pace and completely left me in the dust. I hope to continue the tradition and run this race every year!

Race swag

Race swag

Results:

Time: 25:59

Age Group 25-29: 5/27

Gender: 26/227

Overall: 78/352

 

 

 

Hermes 10 Miler Recap

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This was the first year that I had run the Hermes 10 Miler, but I knew in the months leading up to it that it would be a crucial race. With five weeks between the Hermes 10 and the Medina Half, I knew that whatever time I ran would determine how close sub 2 would be for Medina. With it being my second 10 mile race, the first one a month before, I still wasn’t sure how to race it, how to pace, or what I expected my time to be. The night before I joked with Darren that I wanted to run 1:32, a 4 minute drop from March’s 10 mile race, but realistically was planning on 1:35.

I woke up at 5:45, had my new pre race/long run breakfast of a Bagel Thin and Chewy granola bar and debated for about an hour or so on what to wear. I was a little nervous, but I was more concerned about the 45 minute drive and finding a place to park with enough time before the race. I finally decided on capris and my Flyte Long sleeve, still enough clothing to keep me warm, but light enough that I hopefully wouldn’t be sweating to death.

The drive up was fairly easy, but as I passed by my office I realized I need to use the restroom now, and probably couldn’t wait until the race. I stopped at McDonald’s and was in and out within a minute. About ten minutes later I pulled into Edgewater and struggled to find parking. After getting kicked out of a few areas, a bunch of us headed way back towards the entrance and I scrambled to get everything ready and over to the start line. Looking back I was thankful I stopped at McDonald’s when I did.

Good morning Cleveland

Good morning Cleveland, welcome to Edgewater

Lining up I felt rushed and still wasn’t sure how the race would go. My plan was to run a 9:30 pace or under and see how I felt. We started the race and I followed the crowd for a bit, trying to settle into a decent pace. Luckily I found myself right above 9:30 and so I tried to maintain the pace. Soon enough my headphones kept falling out so I fiddled with them, pulling the cord and pushing them back into my ears for probably a good half mile. It wasn’t until about a mile in that I realized my playlist was all wrong. I had charged my iPod the night before, but never put it back to my race playlist. So I pulled it out and started to fiddle with that as well. By this point we were well into our second mile and I just didn’t feel myself. I didn’t feel ready to run the rest of the race, and hoped it would quickly change.

Mile 1-9:19
Mile 2-9:24

It wasn’t until mile three that I started to feel like myself while running. I was now down to a pretty steady pace, still above 9:30, but I felt good so I kept with it. I was taking a small bit of water after each mile marker to make sure I stayed hydrated. I was starting to get a little warm, but once in a while a gust of wind came along and helped to cool me down. It was also during this part of the race where the leaders had turned and were heading towards us. It was a great distraction to watch them zoom by.

I made my turn and started to debate when I was going to fuel. I thought mile 4 would be a little too early so I opted to wait until mile 5. I kept running along, watching runners head towards the turn around and tried to keep my mind from doing math.

Mile 3-9:23
Mile 4-9:20

Once I got to mile 5 I waited a bit before taking my sport beans. I was halfway through and still feeling good. My legs still felt fresh and I wasn’t sucking air. I decided to stick with the pace as far as I could and as long as I stayed above 9:30, I knew I’d get my 1:35 or under. When I finally took my sport beans I struggled to get the bag in and out of my Flip Belt. For some reason, my hands just wouldn’t work. I definitely wasted more energy than I needed trying to fuel, and determined I’ll have to move them back to the pocket on my hand held.

Luckily it didn’t slow me down too much, but I tried not to push myself to get back to the pace I was running. It was during these next few miles that we started back in towards Edgewater. I was still feeling good and somehow kept creeping up towards 9:10. I slowed myself down some knowing that I was running in some uncharted territory for this distance.

Mile 5-9:22
Mile 6-9:21

I’m not sure how, but the next two miles seemed to fly by. I knew I was closing in on the miles and still feeling good, I wanted to test myself. I picked up the pace a little, but not too much where I was struggling. I was feeling strong until I saw the hill as we entered Edgewater Park. I was nervous that this was where everything would fall apart and my legs would  be toast, but somehow I coasted up the hill passing people and barely changed my pace. I kept going and at that point I knew if I just kept the pace, I could definitely PR.

Post hill happiness

Post hill happiness

Mile 7-9:16
Mile 8-9:17

The last two miles were definitely the hardest. I was in an area of town that I was not familiar with at all. I wasn’t sure where we were going or what to expect. I lost satellite in the tunnels and somehow end up with a 11:xx pace when I came out. I started to panic, wondering how I’d lost so much in such a short amount of time. Luckily, my Garmin bounced back, but I spent too much time focusing on my watch than the road.

The small rollers and inclines didn’t help either. My legs were beginning to ache and I could feel myself break down. The wind started to become an issue and I really started to question what the last mile would bring.

Mile 9-9:44

It wasn’t until I passed the mile 9 marker that I really thought I could do it. I welcomed the downhill with open arms, but was smacked in the face with the wind. I made my way around the last neighborhood and back through the tunnel. I could see the finish in the distance, but it felt so far away.

I pushed myself over and over to get closer, but was concerned I was picking up speed too early, so I backed off a bit. I continued to fight the wind from Lake Erie and once I was about 200 feet from the finish I gave it everything I had. I saw 1:32:xx on the giant clock and was ecstatic. I gave it everything I had, and hit my somewhat of a joke goal of running 1:32.

Mile 10-9:06

Hard earned

Hard earned and greatly appreciated

I walked around for a bit after I finished, soaking in the race and the beautiful views over the lake. After a while I walked back over the beach and headed towards my car. I was still in shock of the pace I ran, amazed how close my pace was to running a sub 2 half marathon. It wasn’t until that race, that moment, that I fully realized that maybe sub 2 is a reality this year.

I had such a good experience with this race and I can’t wait to run it again. I couldn’t have asked for more perfect weather and a more perfect race day. Even though it was my “B” race for the spring, it feels almost as good as running sub 2 right now.

Race swag

Race swag

Results:

Time: 1:32:19

Age Group 25-29: 74/191

Gender: 303/1045

Overall: 783/1752

Medina Half Training: Week Eleven

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This week was a little different than the normal week of training. Knowing that I had two big and important races this weekend, I wanted to make sure my legs were fresh and that I’d be ready to give it my all. So I gave myself a mini taper.

Monday I started off the week like normal with body fusion. I’m continuing to use the heavier weights and they’re becoming more comfortable for me. I just need to start lifting more on my own at home.

Before, After 2 months, After 4 months

Before, After 2 months, After 4 months

Tuesday I took a vacation day for my birthday and took the day to spoil myself. I originally wanted to run in the morning, but after hearing rain, I decided to move my run to the afternoon. Instead I got a massage and was able to hopefully get all the kinks out of my body. I really need to make a habit of getting a massage every couple of months because I felt so much better afterward.

After an afternoon of sun, clouds, hail and rain, the weather finally leveled out and started to warm back up again. Around 4:30 I headed out to Buckeye Woods to get some miles in. I started in the woods and kept it pretty easy, dodging puddles and roots, just trying to enjoy the trails.

Trail love

Trail love

At about 1.60 miles in I started seeing more people on the trail so I picked up my pace and headed over to the marsh. I had some headwind, but I was feeling pretty good. I stopped at an overlook just as my Garmin beeped 3 miles and took in the amazing views of the day.

Take it in.

Take a breath.

I’m not sure if it was the views, the perfect weather, or the massage, but once I jumped back on the path my legs were ready to go and they weren’t stopping anytime soon. I looked down at the Garmin and saw I was running an 8:13 pace. I kept going, and kept checking my watch, but it didn’t change. I wasn’t sure what to expect, so I kept running, and it actually felt comfortable. I went back through the woods and up and around to the paved path, slowing a little, but never felt like I was struggling. The Garmin beeped and I kept going until I got to my car at an even faster pace. I don’t know how, but I felt great, never feeling like I couldn’t hold on. The run itself was the perfect gift.

Mile 1 – 9:35
Mile 2 – 9:11
Mile 3 – 9:05
Mile 4 – 8:18
Last .33 – 7:44 pace

Wednesday and Thursday I took off, but Friday I did a short run around the neighborhood to check on my legs. They were a little tight at first, but they loosened up. I finished up and felt like I was prepared for the weekend’s races.

Monday: Body Fusion Class – 30 minutes of lifting/abs/squats & 30 minutes of yoga

Tuesday: 4.33 Miles

Wednesday: Off

Thursday: Off

Friday: 1.64 Miles

Saturday: Hermes 10 Miler

Sunday: Love-A-Stray Fur Fun 5k

Total Miles: 19 Miles

I’m saving my race recaps for later this week, but they were a big eye opener, and in a good way. Hermes 10 Miler was my B race for this spring. It was the race where I’d have a better guess at how my training was and what to expect come May 31st. I couldn’t be happier with how the weekend played out, and surprised at how well everything is coming together. I left it all on the courses this weekend, and sub 2:00 has never felt closer.

 

Weekly Fact about Type 1 Diabetes: If you or someone you know has been diagnosed with Type 1 Diabetes, know that you’re not alone. And more importantly, that Diabetes won’t stop you from doing things you love. You can live a full life with Diabetes, it didn’t stop these people:

  • Halle Berry – Actress
  • Mary Tyler Moore -Actress
  • Bret Michaels – Musician
  • Jay Cutler – Chicago Bears Quarterback
  • Jackie Robinson – Former Dodger’s player
  • Gary Hall, Jr. –  Olympic Swimmer
  • Ryan Reed – Nascar driver
  • Scott Verplank – Professional Golfer
  • Sonia Sotomayer – Associate Justice of the Supreme Court

If you’d like to help cure Type 1 Diabetes, you can donate here.

Medina Half Training: Week Ten

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Coming off of last week’s great mileage, I wasn’t sure what to expect from my legs. I was also battling what I thought were allergies, so my body was feeling pretty sluggish. Turns out it wasn’t allergies, but an awful sinus infection. It really held me back this week, so much so that I skipped Body Fusion to try to get some extra sleep.

Tuesday I still wasn’t feeling too good, but I knew I had to get a run in. With the much colder temp, but body was tight, and something in my knee popped within the first half mile. I thought about turning around, but hoped it would shake out, and it did. I didn’t run long, but ran a short 2.62 miles for Boston.

Wednesday I wanted to do a track workout, but unfortunately two of the closest tracks were taken by teams, so I was out of luck. Instead I parked in a new development and ran in a new area. It was some what of a struggle to run, and I’m almost certain my nose ran more than I did. I only got three miles in, but it was better than nothing.

Monday: Off

Tuesday: 2.62 Miles

Wednesday: 3 Miles

Thursday: Off

Friday: Off

Saturday: 12 Miles

Sunday: Off

Total Miles: 18 Miles

Saturday’s long run was up in the air most of the week. I had struggled all week with the sinus infection, so I wasn’t sure what I’d be able to do. I finally decided to join the MCRR group run at Hinckley and tackle my first 9 mile loop and the famous Effie Hill. I knew running with a group would help keep me going, especially since I knew it was a tough route.

We started out together and were met with a mile of straight up hill. My pace was way down, but I knew I needed to conserve energy, especially if I wanted to make it past 3 miles. As the road leveled out a bit, I bounced around between groups, and running by myself. It was a nice way to focus on my running, but also distract myself from the hills.

Early morning backroads

Early morning backroads

The 9 mile loop goes mostly around the Hinckley Reservation and covers back roads and rolling hills. The views were beautiful, and if I wasn’t running with a group, I would have stopped every 5 feet to take pictures. My legs were feeling pretty good despite the hills and I felt like I could keep going for miles.

We stopped right before Effie to fuel up and wait for the rest of the group. I figured I’d test the water, run as much as I could, and walk the rest if I had to. Luckily we ran the first half as a group, but I wanted to see if I could run a little more. Amy ran right next to me and pushed me to the top, and I somehow made the hill without needing to stop. We kept going and stayed with each other the last 3 miles of the run.

The famous Effie

The famous Effie, much worse in person

The next three miles were full of rolling hills, and Amy and I kept up conversation the entire way. My legs were still feeling great, and although pace was slower than race pace, I really want to work on form, and getting the most out of my run. I knew my biggest benefit would be the hills and making sure I ran them smartly.

We finished up the 9 mile loop, and knowing that I still needed a little more, we waited for a few more runners before we started the 3 mile lake loop. At a much more relaxing pace and easier terrain, we ran the lake and finished up with 12 miles for the day.

Hills for breakfast

Hills for breakfast

Even though I had a rough start to the week, I’m glad I was back to my normal self for Saturday’s run. I decided to take Sunday off and rest my legs after the shock of running hills. This week, I plan to take it easy because I’ll be racing back to back over the weekend. Hopefully my legs can stay fresh enough for some PR’s!

 

Two short notes this week:

  • Friday I announced a Nuun giveway, find out all the details and how you can win here.
  • There are still 6 weeks to donate to Team JDRF to help cure Type 1 Diabetes. If you’d like, you can donate here.

 

 

Spring Gear Up

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Even though there is a little bit of snow on the ground, it’s finally spring! Like many of you, as soon as the temperature hit 40 I was out running in shorts and long sleeves. Looking back, it probably wasn’t the best gear to wear, but after the brutal winter we’ve had, anything above 40 felt amazing! But just as quickly as the temperate rose to 70, then back down to 20, perfect running weather will be an every day occurrence. I wanted to share my go to outfits for spring/summer weather, with the hope that maybe we’re completely done with the snow for this year.

Tops

Long Sleeve

  • Nike’s Long Sleeve Miler Shirt – A great shirt for in between temps or pre race warm up. They’ve changed the design a little over the years, but this shirt is always in rotation for me.
  • OIselle’s Flyte Long Sleeve – Breathable, and stylish, the flight texture keeps your warm and cool. The material hugs you, but stretches for comfort. Added bonus, birds and a motivational “fly” on the back.

Short Sleeve

Tanks

  • Oiselle’s Winona Tank – New to me, but oh so comfortable. The feel of this shirt is heavenly. It’s perfect for layering or mixing with arms sleeves.
  • Nike’s G87 Tank – This tank, it’s just so light that I forget I’m wearing it. Long run tested and approved.
  • Nike’s Sport V-Neck Tank – Light and non form fitting, these are perfect for the most humid days when you don’t want anything sticking to you.
  • C9 by Champion Racer Back Tanks – No link, but over the years Target has had a great selection of racer back tanks. I have at least 5 I keep in constant rotation and are perfect for layering.

Bottoms

  • Oiselle’s Lesley Knicker – Being so short, I’ve struggled with capris turning into leggings, but these hit me just right. They hug me just right and are perfect for in between temps.
  • Nike’s Rival Shorts – Short, comfortable and breathable, these shorts entered rotation last year. They’re perfect for hiding sweat during humid, long runs.
  • Nike’s Tempo Short – My old faithful shorts. I have way too many pairs of these, but the colors and patterns are too fun to pass up on. They can seem a bit puffy and the length varies, but they’ve been with me for years, it’s hard to give them up.
  • Oiselle’s Rogas – These came into rotation last summer and are by far my favorite. Comfort and coverage, I can live in these for days.

Socks

Clearly I have enough clothes to keep me covered no matter what the weather, but you really need to have options. Or at least that’s what I tell myself. I buy a few new items each year, but mostly keep everything I own in rotation. More options, means less time doing laundry!

I also wanted to touch on a few important tips as the weather transitions from 40 and comfortable to 80 and miserable.

Stay hydrated – One of the hardest things during changing seasons is staying hydrated. As the temperature rises, along with humidity, you need to make sure you’re taking in the proper amount of fluids. Invest in a fuel belt or water bottle that you can carry. It may seem obnoxious at first, but you’ll definitely need it as the weather warms up.

Cover Up – The sun will showing up a lot more during your runs, so you need to stay covered if you can. Start applying sun screen before your run, invest in some shades and keep your head covered with a hat.

Check for Spots – I’m a sucker for wanting to get tan during the summer, but it can be hazardous as well. Skin cancer is unfortunately on the rise and can happen at any age. Do yourself a favor and get a skin cancer screening once a year. Your body will thank you.

 

What are your go to spring outfits? What’s your tip for spring training?

Medina Half Training: Week Nine

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This week was pretty much perfect. I got everything in that I needed to do, and I felt great the entire week. I’ve been waiting for a week like this for such a long time, I’m still feeling the runner’s high. Or maybe it’s the allergy medicine….

Body Fusion was the perfect way to start the week. I actually wanted to skip it, and lounge on the couch all night, but forced myself to get out the door and I definitely didn’t regret it. It was probably the hardest, but most rewarding class yet. I was sweating within two seconds of lifting, and my body was taking a beating, but I was lifting heavier weights than normal and I could feel myself getting stronger. By the time we got to yoga, I was ready to relax, and somehow I managed to hit every pose on point.

Tuesday’s run was everything I hoped it would be. I was a little nervous about the possibility of pain in my knee, but I had fresh legs and kept dipping well under a 9:00 pace. I was able to get four miles in and enjoyed the beautiful weather. I even got to run a few hills while watching the sun set, talk about a perfect run.

photo

This view never gets old.

Wednesday I took off to work on a spring project, but Thursday I was right back out there. I headed over to Buckeye Woods to work on a tempo run. I needed to make sure that I focused on staying consistent and wouldn’t get interrupted by traffic or too many distractions. But really my biggest distraction was the wind.

I headed out on the Chippewa Inlet trail and had a goal of getting to Chippewa Lake and turning around. I made my way out and was a little thrown off by the cross wind. I was supposed to stay at a 9:16 pace, but I just couldn’t do it, I’m horrible at being consistent. So I stuck with what I could, and tried not to get blown over. I managed to keep an ok pace despite the winds, and found some amazing views. Unfortunately the path was completely flooded about a half mile from the lake, so I had to turn around. But that gave me a chance to take this video, which pretty much sums up my love for the country. After I got back to the park, I finished up my cool down on the limestone trail and felt pretty satisfied on how my run went.

This is perfection.

This is perfection.

Monday: Body Fusion Class – 30 minutes of lifting/abs/squats & 30 minutes of yoga

Tuesday: 4 Miles

Wednesday: Off

Thursday: 5 Miles Tempo, 1 Mile w/u-9:20, 3 Miles at 9:20, 9:10, 9:15, 1 Mile c/d-9:45

Friday: Off

Saturday: 12 Miles, 9:22, 9:49, 10:06, 10:00, 9:46, 9:49, 10:09, 9:55, 9:52, 10:01, 9:57, 10:26

Sunday: 3 Miles, 8:45, 8:58, 9:03

Total Miles: 24 Miles

Saturday was my long run day, and I was a little nervous. It would be my longest run in 6 months, and after last week’s struggle to get 11, I had my doubts. I met up with Mike, a member of MCRR and we decided on an out and back route. The plan was to run a 10:00 minute pace and see how we felt from there. Our pace started out a little too quick, but by mile two we were able to slow down. We headed out through town and onto Lester Trail, hoping the soft ground wouldn’t be too harsh on our legs. We talked most of the way, and stopped every four miles to stretch and take in fuel and water.

We hit the 6 mile mark a little under 1 hour, so we knew we could slow down a bit on the way back. By this point, it was starting to warm up and more people were out on the trail. Around mile 7 my hips started to get a little tight, but once I stretched at mile 8, I felt fine. My biggest concern was making sure my knee didn’t have any pain, which at this point was feeling fine. Despite setting the goal of a 10:00 minute pace, there were numerous times that we kept dipping under to 9:52. Better to be a few seconds fast, than way too slow.

When we got back towards town, we had about 2 miles left, and naturally those were the hardest miles of the day. Our pace started to pick up until we were faced with the last mile, which was about 95% gradual incline. Our pace slowed way down, but we managed to make it back to the square and finished in under 2 hours. I felt great afterward and although I was pretty worn out, I felt like I could have put in a few more miles. But instead, I headed home for some food and relaxation, and spent the rest of the day recovering on the back deck enjoying the beautiful weather.

Perfect post run hydration

Perfect post run hydration

I woke up Sunday struggling to breathe from allergies, but when I noticed how warm it was and how fresh my legs felt, I couldn’t help but get a short recovery run in. I didn’t have a plan for how far or how fast I would run, I just wanted to go by how my legs felt.

I headed out towards the back roads, and ran 1.3 miles before even checking my watch. Even with the rolling hills, I felt amazing and my pace was well under 9:00. I turned around before I got too far in case my legs decided to stop working and was hit with some strong head wind. I definitely had a tough time coming back, but my legs kept going. I finished up and felt stronger than ever. After Saturday’s long run I was able to run a speedy 3 miler with rolling hills and a strong wind.

Recovery run done right

Recovery run done right

I’m still not quite sure how, but every run this week was exactly where it needed to be. I enjoyed every single run and honestly feel the strongest I have all training. So maybe I’m not running as long or as often as others, but there is a method to my training madness, and I’d say it’s working.

 

Facts about Type 1 Diabetes: This week I wanted to focus on two major events that occur each year to help find a cure for Diabetes.

Step Out: Walk to Stop Diabetes: The signature fundraising walk of the American Diabetes Association, which has raised more than $175,000,000 to stop Diabetes. 120 walk events are around the US each year to help cure Diabetes. More information can be found here.

Tour de Cure: A series of cycling events that are held in 44 states to benefit the American Diabetes Association. The tour has multiple lengths for riders and has raised more than $89,000,000. More information can be found here.

If  you’d like to donate to Team JRDF and help find a cure for Type 1 Diabetes, check out my page here.

 

Love of the Half

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It’s almost mid April, which means that half marathon racing season is upon us. It’s hard to believe but just about three years ago, I ran my first half marathon in Cleveland. With 14 half marathons under my belt and my 13.1 anniversary right around the corner, I thought it would be a good time to share why I love the half so much. Here are my 13 reasons why I think the half marathon is the best race!

  1. It’s the perfect race distance, just long enough to get a solid workout in, but not too long that you can still function for the rest of the day.
  2. New running routes. Training for the half requires long runs to be over 8 miles, so when you cover that many miles you have to be creative, and step outside your neighborhood.
  3. It’s a gateway race. The half can easily lead you to other races, such as the 10 Miler, and then the marathon.
  4. The mission to break 2:00. Plain and simple.
  5. Fun race swag. You usually don’t get anything except for a shirt when running a 5k, but with a half marathon, you usually get a shiny new medal to wear.
  6. Training can fit into a busy schedule and won’t ruin your weeknights/weekends.
  7. It’s an excuse to eat all the pasta! And then eat more when you’re done running.
  8. Runcations. Although I’ve only done a few, it’s nice to run a race and then explore a new city or state.
  9. Meeting new runners. I’ve met some amazing people from training through the online race community and my own MCRR group.
  10. The views. I’ve seen some amazing views while training and racing the half. My favorite still has to be the Rocky Mountains in the background while running Platte River Half.
  11. New clothes. Lots of sweaty morning/evening runs mean I always need new running gear, especially for race day.
  12. You learn about yourself. Every training run or race you discover something new about yourself. It’s my time for just me.
  13. Training for the half means I usually end up racing a half. I tend to run a few half marathon races, while training for my goal half. It gives me confidence on race day, and I earn a few medals along the way.

13.1

What’s your favorite race distance? What’s your favorite thing about the half marathon?

Medina Half Marathon: Week Eight

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We’ve made it to the half way point! Eight weeks are done, and just eight weeks separate me from hopefully a sub 2:00 half marathon. This is where the number crunching begins! I’m getting really excited, and this week was the perfect way to track my progress.

This week was a pretty good week despite for one little issue. Ever since the hill repeats I’ve had some knee discomfort. Nothing extreme, and not all the time, but enough to notice. I’m almost 100% sure the discomfort is from throwing my form out the window when I was going downhill during hill repeats. It’s nothing to be too worried about, but I’m being cautious.

I noticed the pain the most during Body Fusion this week. We did a lot of leg work and lunges, which irritated it slightly. So to be sure I wasn’t hurting it worse, I tried to stretch as much as I could through the week, kept my leg elevated, took lots of ibuprofen and tried not to cross my legs when sitting. ( My poor habit, and biggest pain point)

Tuesday’s run was fueled mostly by the weather. Harsh winds tore down some siding and our gate, so I let my frustrations out on my run. It definitely helped! I ran a negative split 5k, and ended up with my best time in over a year. I ran 26:34 on my own, which fuels the motivation I can run quicker in a race!

Wednesday I ran the Cleveland Metro Parks with Elayna, and it was the perfect recovery from the quick  miles the day before. The weather was a little chilly, but it was great to be back in the park. I forgot how much I love the Metro Parks, and plan on running there a couple times a month after work if I can.

Beautiful no matter what the weather

Beautiful no matter what the weather

Monday: Body Fusion Class – 30 minutes of lifting/abs/squats & 30 minutes of yoga

Tuesday: 3.1 Miles

Wednesday: 3.3 Miles

Thursday: Off

Friday: Off

Saturday: 11 Miles

Sunday: Off

Total Miles: 16.4 Miles

Saturday’s run was a very humbling experience. Instead of running the Towpath Half, I decided to run the Medina Half course event, and I’m so glad I did. Not only did I save myself some money, but I realized how far I am and how far I still need to go to reach sub 2:00. I only had 11 miles on the schedule, but wanted to run the entire course to refresh my memory. Knowing I couldn’t run a 9:07 pace for the entire time, I wanted to stay around a 9:30 pace.

We started out and everyone was bunched up for the first mile. As I made my way to my 9:30 pace, I was feeling pretty good, and more importantly, I had no pain in my knee. Over the next three miles I kept my 9:30 pace, but the group was getting more and more spread out.  I was somewhere in between groups, but close enough I could still see where they were turning along the course. By the time we reached Lake Medina (Mile 3.5ish) I was wishing I had my music, because I had no one else going my pace.

We got up to the lake and the wind kicked up a lot. I always forget how strong the wind can be coming off the lake, so I’ll need to remember this on race day. My pace definitely slowed down for a bit, and as we left the lake, we were greeted with the giant hill on Rt. 18. I did what I could, but I could tell my pace would be a lot slower. We continued through our old development and on our way out to Smith Rd. It was such an odd feeling being this far into a run at this point in town, considering most of my runs started in the area. It did help to get my mind off the miles, and we were already at 6.5 by no time.

My pace had slowed down to around 10:00 minutes, and I was feeling a bit worn. Right around mile 7 I started to get an odd pulling feeling in the back of my knee. Luckily I was coming to an intersection that was about 1.5 miles from the square, so I decided to turn off on a path and head back. The next mile and a half I felt drained, then energized, then aching and then pain free, over and over again. I felt silly for turning off, but also glad I didn’t head out for the last 6 miles if I’d be in major pain.

I got back to my car, stretched and felt great, so I decided I would attempt my required 11 miles, but keep them close in case I was in any major pain. I did what felt like one hundred tiny loops around the square and finally reached 11 miles. Knowing I could have probably pushed myself for another two, I was glad I played it safe and focused on what my knee could do, rather than what I wanted it to do.

Rough but rewarding

Rough but rewarding

Afterward I did what I do best, laid on the couch, ate the best post run meal and wore my compression socks for probably too long of time. But I woke up Sunday feeling great, with no pain at all. I analyzed the run over and over again, because I wasn’t sure what to feel. Pace wise, I was on track to be 2:10-2:15 for 13.1, but that’s not where I want to be on race day. I still have a long way to go, but the every long run is practice for the big day.

Since we’re half way through training, I’m stepping back from Type 1 Diabetes facts and checking up on my goals, and what I need to work on during the second half of training.

Mileage: 58 in 4 weeks, 115 total. Lower than it should be still, but I’m scared of running too much and getting injured. All long runs are now in double digits, so hopefully that should help me get the mileage I need to. Plus with the nice weather, I’ll be more motivated to run a few more days a week.

Diet: It’s getting there. I’m still drinking a ton of water, but I should probably drink more on weekends. And I still have a soft spot for pasta and cheese that probably isn’t going away any time soon.

Workouts: There are two workouts I definitely need to work on. Long runs and tempo runs. I finished my run this weekend, but it wasn’t anything like I had planned. Because I was so focused on staying on pace and not losing sight of the next runner, I completely abandoned my fueling strategy. I was drained and worn down by the second half, when I know exactly how I should have fueled. Let this be a lesson to run my own run, and not focus on others.

Since I didn’t really excel at last time’s goals, I’ll be focusing on them again. I should hopefully accomplish all of them this time around.

Last 4 week goals/next four week goals:

  • Run an additional 75 miles
  • Run 4 days a week, each week
  • 1 hour of yoga, either at home or at class, each week
  • Get back to cycling
  • Hit 8:00 mile repeats
  • Raise $250 for Team JDRF

What are your biggest lesson from training? What’s your biggest challenge?

 

March Rewind

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March is finally over and we are on to my favorite month, April! I’m officially done with snow, and ready for sun and 70 degree temps. Actually I’ll be happy with anything over 40 degrees at this point. Let’s take a look back and see how the month went.

Miles run: 63

Races run: 3 (St. Malachi 5 Mile, Strongsville Super 5k, Spring TRAINing 10 Miler)

Miles biked: 0

Favorite Workout: 3/27- Hill Repeats

Books read: 0

Places traveled: 0

New recipes: 0

March was productive in running, and that’s about it. I didn’t travel, didn’t do much reading outside of magazines, and cooking was the same thing every week. But I did a lot of running and racing, and I’m so glad to see my numbers are up.

I ran more in March than I did in January and February (not combined) and I have no doubt that I’ll be able to reach 80 miles in April. High hopes here. I haven’t run that much in a month since last August. I can tell that the miles I’m putting in are paying off, my pace is quicker and my times are dropping. I’m also feeling a lot stronger than I thought I could.

I checked on my yearly mileage, and after the first three months I’m at 161 miles. With a goal of 600 for the year, I only have 439 miles left. If I keep up my mileage, I will easily beat that before the marathon this fall.

March was also full of racing. I ran three races, one with a friend, one as a training run, and one to test out my speedy legs. I enjoyed all of them and will most likely keep them on my race schedule for next year.

And my favorite workout from March was my hill repeats from last week. I’ve been craving hills for a while, but with the snow, conditions just haven’t been right. I finally got the chance and had a blast. I’m definitely looking forward to hill repeats this summer.

So there we go, March was pretty much just filled with running….and a ton of snow. I’m excited for April and will hopefully have a lot more miles, races and break out of cabin fever!

How was your month of March? Hill repeats, love them or hate them?