Category: Running

Medina Half Training: Week Seven

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This week turned into an unintentional cut back week. The schedule originally planned for a some hills, some shorter runs and a long run this weekend, with next week as a recovery cut back week. I knew I’d be doing 13 miles next weekend instead of a shorter 6 miles, so I debated all week if I should switch my weekend runs. Ultimately that was decided for me when we took a little trip to Columbus and I had a little bit too much wine.

I started the week with Body Fusion, still pretty sore from the Spring TRAINing 10 Miler. Class was good, but it left even more sore on Tuesday. So I settled for a short run around the neighborhood to losen up my legs. Sometimes all you need is a little shake out run…but this time it wasn’t enough.

Wednesday I was supposed to run hills, but with my body still pretty sore I opted on an hour of yoga. It was exactly what I needed and I felt pretty strong despite how I was feeling all week.

Perfect combination

Perfect combination

Finally Thursday my body felt brand new and I headed to my favorite hill to do some repeats. Considering that I haven’t done hills since August, I had no idea what to expect, but I pulled off 6 hill repeats, each a half mile long. I felt really strong (for the most part) and my last repeat was my strongest. The only issue I had was coming down the hill, the weather was starting to cool off and I was concerned about black ice. Needless to say, my pace slowed way down and my form went out the window. Once the weather decides to cooperate full time, I can focus on my form and throw in more repeats.

Don't let it fool you, it's a steep and gradual hill!

Don’t let it fool you, it’s a steep and gradual hill!

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

Tuesday: 2.6 Miles

Wednesday: 1 Hour Yoga

Thursday: 5 Miles – .6 mile w/u, 6x Hill Repeats (.5 mile each), 1.4 mile c/d

Friday: Off

Saturday: Off

Sunday: Off

Total Miles: 7.6 Miles

Clearly it was a bad week, and I can only blame myself. But I’m also a little relieved. My body struggled last week and I was beyond exhausted. I also hit 60+ miles for the month, something I haven’t done since August. I can sit here and compare my training to others, feel like I’m slacking or not giving it my all, but I’m being careful. I’m so injury prone, I don’t remember one full year of running that I haven’t gotten hurt. I may not be running enough days a week, or hitting the mileage that others are, but I’m listening to my body. I have a lot left on the schedule this year, and I’ll eventually get there, but I don’t want to get injured along the way.

This next week should be a high mileage week, with some hopefully longer runs during the week and 13 over the weekend. I still need to choose between running the Towpath Half or the Medina Half course run. So if someone wants to pick for me, that’d be great….

 

Weekly Fact about Type 1 Diabetes: Complications. Living with Diabetes can be tough, and it can damage more than you know. These are some of the long term complications that can happen from Type 1 Diabetes. The more you take care of yourself when you’re younger, the better chance you have of staying away from these.

  • Heart and blood vessel disease
  • Nerve damage
  • Kidney damage
  • Diabetic Retinopathy (Eye damage or blindness)
  • Foot damage or amputation
  • Skin and mouth conditions
  • Osteoporosis
  • Pregnancy complications
  • Hearing impairments

If you want to help cure Type 1 Diabetes, you can donate to Team JDRF here!

Strongsville Super Saturday 5k Recap

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In the beginning of the year, I put the Strongsville Super Saturday 5k on my tentative race schedule. A few months passed and about two days before the race I realized I hadn’t registered, which meant it was time to make a decision if I would run or not. Knowing I would have a long run Sunday, I didn’t want to burn out my legs, but I’ve been missing speed work lately and I really wanted to test the waters of the 5k since my last one.

I woke up early enough to eat, relax and try to settle my nerves. You’d think by this point I wouldn’t get so worked up about a race….nope! I got there with about 15 minutes to spare, registered and got one more bathroom break in before the race started. Because I registered day of, I didn’t get a shirt, but really, I don’t need another short sleeve cotton shirt. (I did love the green color though!)

I didn’t have a goal for this race, other than beat my previous 5k’s time. I would go out and run how I felt, hoping not to embarrass myself after the lack of miles earlier in the week. We were off, and everyone sprinted ahead. I tried not to get caught up in the crowd, but couldn’t help quickly dropping into a sub 9:00 pace. I knew there was a hill coming up at the half way point, so I tried to keep my pace consistent. About a half mile in, I was easily cruising at an 8:30 pace. I felt comfortable at this pace, so decided to stick with it. The first mile is pretty flat and wraps around Pearl from the Strongsville Rec Center into a nearby development. Mile 1-8:32.

The second mile went through Falling Waters and lead through a housing development that reminded me of an old route in Medina I used to run. The road had slight curves, but knowing it was leading up to the hill, I focused more on my pace than the surroundings. I dropped a bit to an 8:38 pace, but was keeping it pretty steady. At about the half way point, the hill was finally in sight. Knowing I had almost no hills under my belt this year, I was a little concerned with how it would go. It was steep and it was a half mile long. Yikes!

I charged the hill, slowed my pace, and told myself to focus one step at a time. I had some chest pains mid hill that made me nervous, but I think it was my body letting me know it was angry for running quick and throwing in the giant hill. I finally made it to the top, and my pace slowed to 9:10. Not awful, but I wanted to stay under 9:00. I grabbed some water at the water stop and started on the last mile. Mile 2-9:08.

By mile three, I was started to get tired, but still had enough energy in me that I stayed under a 9:00 minute pace. We headed out of the development and back on to Pearl. My pace at this point was all over the place, ranging from 8:34-8:58. I started to pick off a few people, and my legs started to get excited we were almost done. We turned into the Target shopping center and were met with a small incline. At this point, any incline was tough and it was the last thing you wanted to see before the finish. We went towards the back of the shopping center and no matter how fast your ran, it felt like the finish was never getting closer. Mile 3- 8:39

The final stretch had a slight downhill and I could see the clock once I turned the final corner. I gave it everything I had and hoped for the best. Finish: 27:32.

It was faster than my last 5k, but slower than I thought I would have done. It wasn’t until a few moments later, I noticed my Garmin showed 3.17, a long course. I heard another runner say they got 3.2. Overall I had felt really strong, even with the hill, and had it been a flat course, I probably would have hit the 3.1 mark somewhere around 26:xx.

I was definitely bummed with my time, but I ran a much stronger race, and my pace was where I wanted it to be. I can tell that I’m getting faster and getting my speed back, but I still need to work on hills. I’ll for sure put this race on my calendar for next year, and get revenge on the hill.

photo 1

 

Official Results:

Time: 27:32

Overall Place: 119/270

Female: 43/133

AG 25-29: 4/13

 

 

 

Medina Half Training: Week Six

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This week turned into a roller coaster for training. I started out with high hopes and had a great plan of attack, but mid week things fell apart. Luckily I was able to turn things around over the weekend.

I started Monday with a short run before Body Fusion. Knowing I was going to be busy Tuesday night, I wanted to try to get some miles in before class. I only had time for two miles, but it was a nice change of pace and pretty refreshing.

Tuesday I was busy, so I was looking forward to Wednesday’s run. It was supposed to be a track workout with about 6.5 miles total. All day I had been excited to get some mile repeats in, until the rain hit hard. I set out on the journey to find an outdoor track, because mentally I couldn’t run the indoor track anymore. The first track had a soccer game, and the second track was rained out. By this point, the other two available tracks weren’t worth the drive and I was just frustrated. I headed home and attempted to get in what I could.

My body wasn’t having it, and I could barely get 2.5 miles in. I tried to brush off the feeling of disappointment, but I couldn’t. I failed at getting my speed work in, and I couldn’t even make it three miles. So I had to remind myself that each run is it’s own. No two workouts will be the same and I have to take the bad workouts to really appreciate the good ones. Take training run by run and move on to the next one once the Garmin stops.

Monday: 2 Miles + Body Fusion Class – 30 minutes of lifting/abs/squats & 30 minutes of yoga

Tuesday: Off

Wednesday: 2.5 Miles

Thursday: Off

Friday: Off

Saturday: Strongsville Super 5k

Sunday: Spring TRAINing 10 Miler

Total Miles: 17.5 Miles

So despite my rough patch in the middle of the week, I had big plans for the weekend. I had the Strongsville Super Saturday 5k on my radar for a long time, but after I struggled all week I wasn’t sure I still wanted to do it. I did it anyway, and I was so glad I did. I’ll have a recap later this week, but it was just the thing I needed to boost my confidence.

I also had 10 miles up for my long run this weekend, so I decided I would run long on Sunday. I had been back and forth between a group run or the Spring TRAINing 10 Miler, but decided last moment that if I’m going to run 10 miles, I might as well have fun with it. I’ll have a recap on this race later on as well.

I may have had a bad day this week, but my three other runs were great. I focused too much on Wednesday’s run to enjoy the others. But looking back, I’m exactly where I need to be. I’m just about two months away from the race, and my times are close to where I’d be on a normal half marathon. I’m bringing my 5k time down, cross training and I’m still injury free. I still have time for improvement over the next 10 weeks, and I know I can do it.

Weekly Type 1 Diabetes Fact: March 25th (tomorrow) is the annual American Diabetes Association Alert Day. It’s your chance to take the risk test to find out if you’re at risk for developing Type 2 Diabetes. While my facts have been about Type 1, Type 2 isn’t something to ignore. For every risk test taken, Boar’s Head will donate $5 to the American Diabetes Association. By taking the test, you’re not only helping yourself, but helping others. Take the test here.

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

St. Malachi 5 Mile Recap

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Saturday I ran the St. Malachi 5 miler for the second time. It’s hard to believe that I haven’t run this race that much before, because it is becoming a favorite. With such a unique distance, I wasn’t sure if I wanted to race it or use it as part of my long run. I decided I’d take it easy and use it as part of my long run. Somehow I was able to convince my friend Elayna to sign up for the race so we could run it together. Because this was her first St. Malachi, I asked her to do a recap to get her perspective on the race.

“In a not-so-typical last minute fashion, I agreed to race with Chelsea for the St. Malachi 5-mile.  Prior to this, I had gone on a few runs that were between 3-4 miles, but I hadn’t really pushed much more than that.  About 20 minutes before I left that morning, I checked the map, and instantly got excited. The race ran through downtown Cleveland, up and around Cleveland Browns Stadium, and finished off in one of my favorite spots—Ohio City.  Even though I don’t really enjoy running too much, I really like spending time with Chelsea, so it always ends up being fun…and I feel pretty good when I finish running too!

So we hustled down to the Ohio City area, desperately looking for a parking spot. Luckily we had just enough cash to pay for my entry and parking. We ended up having a little warm-up jog, dodging everyone who had finished the two-mile to pick up my race packet, run back to the car, run to the bathroom, and head out for the race. As we approached the start line, it was clear the race had started just a few moments before—so we were off!!

I have done 2 races other than Malachi in my life—so I’m not exactly speaking from experience here. But the first mile felt pretty good–it was a lot of weaving before we found a comfortable pace. Chelsea was kind enough to slow down and run with me, which is typically a 10-11mi/mile pace.  About a half a mile in, we passed some cute Irish dancers accompanied by traditional Irish music, which picked up the spirits of the whole group of us running down St. Clair.  The second mile we felt pretty comfortable, and by the 3rd we spotted one of my husband’s best friends booking it around the stadium on his way around. He paced under a 7mi/mile finish, so he was quite a ways ahead of us at that point. It’s always fun to see a familiar face! The 3rd mile was a bit rough for me; drinking the night before seemed to have caught up, and I started cramping up a bit (from dehydration?) and I had some mild medial ankle pain in both feet. It was nothing worth stopping over, so we kept on trucking, nice and easy.

Honestly, there’s nothing like a few long hills to put you in your place. Miles 4-5 both had longer inclines that slowed up more than a few of us, but we kept on going. It ended up being well worth it, because as we plateaued on the Detroit-Superior Bridge, you get this great view of the mouth of Ohio City. The downhill toward the finish is full of fans on the sidewalk, cameras, and echos of the finish-line celebration down closer to the Flats.  Chelsea, with all of her wisdom, told me not to run too quickly, but honestly I thought the finish line was much sooner than it ended up being! I found myself wondering, “where the heck is the finish line?!” once the hill bottomed out.  We made it eventually, with a little bit steeper of a decline this time, and finished just over 53:00 minutes.  It was well worth it. I’d recommend the race to other people who A) want to consider running a little more seriously (there is a 2-mile option), B) want to start off St. Patty’s Day Weekend in Cleveland right, or C) want to explore downtown and the shore way a bit!

I am really excited for what Spring and Summer have to hold. This winter has been rough on all of us out here in Cleveland, and I think that cabin fever has lead me to enjoy the weather and running a bit more than I have in the past. I’m looking forward to doing a few more races before the fall, and hopefully I’ll do some of them with Chelsea. I don’t think I would have made it if I didn’t have someone to talk to who’s as great as her.”

photo

St. Malachi Finishers!

 

Medina Half Training: Week Five

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What a week. I wish I could blame the weather for how different my schedule was this week. In fact, I think I will. This week was way off schedule, but I did what I could. It wasn’t my best, but luckily it ended on a high  note.

Monday, I skipped my Body Fusion class, but for a good reason. Darren came home after a week in India, so naturally I wanted to spend time with him. Knowing he’d be working late all week and transitioning into a normal time zone again, I knew it would be our best chance to spend time together until the weekend. Selfish yes, regret working out, nope!

I missed the perfect weather on Monday night, but took advantage of the decent weather on Tuesday night. It was a bit chilly and dreary, but I was able to get three miles in on the trails before it got too dark. The trail had some sections that were completely covered in ice and snow so there were a few moments of walking, but it felt so good to get outside, in shorts! I discovered a new section of trail, which was a good way to pass the miles.

Same trail, same run.

Same trail, same run.

Wednesday was a complete mess. With the snowstorm all day, traveling home was a disaster. I opted to switch Thursday’s Yoga or run day with Wednesday’s run. I was absolutely exhausted, but was able to do a 20 minute Power Yoga video in the basement.

Thursday, I somehow ended up with too many options. Our Second Sole has started group runs every Thursday at 6:30. We also had a MCRR group run/bar crawl at 7. Due to traffic, I decided to go to the later run, and was so glad I did.

MCRR decked in Green!

Some MCRR decked in Green!

We started at Johnny Malloy’s and ran the back way through town to a bar called Cin Dee’s Place. I had never heard of it, but we ventured to the other side of the tracks, so I had no idea what I was in for. Once we got there, we had some drinks and decided to venture back to the original bar. By this time it was dark and almost not safe to be out running. The sidewalks were a mess, but luckily the cars were kind enough to share the road. We made it back, had a giant feast and ended up drinking/eating until 11:00pm. It definitely wasn’t a typical run, but it was a lot of fun.

Always be hydrating!

Always be hydrating!

Monday: Off

Tuesday: 3 Miles

Wednesday: 20 Minute Power Yoga

Thursday: 3 Miles- MCRR Group Run/Bar Crawl

Friday: Off

Saturday: St. Malachi 5 Miler + 4

Sunday: Off

Total Miles: 15 Miles

Saturday was St. Malachi, more to come on that later this week. I knew I had between 9-10 on my schedule, so I opted to run 5 miles at the race and finish the rest at home. I was desperately seeking some soft ground to run on, and since most of the snow was gone, I headed to Buckeye Woods.

My legs felt tight and heavy, but after spending an hour in the car post race, I figured they’d just need a little bit of a shake out. My first mile was 8:58, but I felt like I was going so slow. My legs were still tired and stretching wasn’t helping. I ended up doing two loops around the marsh, hoping the longer I stayed on soft ground, the better my legs would feel. By the time I headed back through the woods and towards the car, my legs were screaming. My legs were dead and I couldn’t go a step past 4 miles. With 9 miles total for the day, my last four ended up something like this….2.5 miles under 9:00 minute pace, 1 mile at 9:04 and the last half mile was definitely above 9:15/9:20.

However, considering I spent an hour sitting in between running, I’m not surprised with how tight I was feeling during the last four miles. I am surprised I was able to knock out the last miles at or around a sub 9:00 minute pace.

Just me and the trail

Just me and the trail

I had hopes of doing a shake out run on Sunday, but ended up with a bad migraine that took me out for the rest of the day. I was so miserable, that even doing some light yoga was out of the question. So unfortunately I ended under where I wanted to be for mileage, but all things considered, it was still a pretty good week.

Who else ran St. Malachi? Have you done at home workout videos, which ones are your favorite?

Weekly Type 1 Diabetes Fact: If you or a someone you know has been diagnosed with Type 1 Diabetes, you should know that you’re not alone. There are a number of places that you can turn to for support or knowledge about Type 1. Each of these groups can help you understand Diabetes more, help you find others that also share this disease, and ways to help you live your life to the most.

The biggest thing is knowing that you’re not alone, and that you don’t have to go into this blind. There’s always something new to learn and events to reach out to others with Type 1 Diabetes.

If you’re interested in donating to help cure Type 1 Diabetes, you can help here.

Medina Half Training: Week Four

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We are officially a quarter of the way done with this training schedule, and I’m surprised with how quickly it’s going by. I usually don’t feel this way until 12 weeks in, but maybe that means the rest of winter will go by quick as well.

This week was supposed to be my scaled back “easy” week and I took advantage of it for almost all of the runs. I started the week with Body Fusion, but it was a lot harder than a normal. We had a sub, and she had a completely different set up than our normal teacher. It seemed to be a lot more strenuous on my body and my arms were sore the entire week. We also had less time for yoga, which is something I definitely needed.

Tuesday, I ran 3 easy miles on the indoor track. I was incredibly bored and was counting down the laps until I could finish. I’m crossing my fingers it’s my last Tuesday of indoor running, I desperately need outdoor evening runs again.

Wednesday I was back on the track and knew I wouldn’t last another easy day of running. So I decided to run a little faster each lap. My first “quick” mile was in 8:20, thinking it was a fluke, I tried again and ended up with 8:17. At this point I decided to turn it into a semi speed workout and go for one more, and ended up with 8:18. I followed it up with a cool down mile and luckily didn’t feel too worn out. I finished up 5 miles in just over 42 minutes, not bad for an accidental speed day.

Monday: Body Fusion Class – 45 minutes of lifting/abs/squats & 15 minutes of yoga

Tuesday: 3 Miles

Wednesday: 5 Miles- 1 Mile w/u-8:50, 3xMile Repeats- 8:20, 8:17, 8:18, 1 Mile c/d-8:48

Thursday: Off

Friday: 3 Miles

Saturday: 3 Miles

Sunday: Off

Total Miles: 14 Miles

My weekend miles started a day early, when I ran after work on Friday evening. Elayna brought her puppy Ella over to do a training run for the Love-A-Stray 5k coming up in April. The weather was perfect and the sun was just about gone, but it felt great to get some miles done outside after work. We ended up with 3 miles around the neighborhood and little Ella kept up the whole time. She may just win her AG in her first 5k.

My new running partner

My new running partner

Then I finished up the weekend with a short run on Saturday morning. The weather wasn’t as warm as Friday night, but it was still a decent temperature before the snow started. Unfortunately my legs and body just couldn’t get on the same page, and I almost struggled to get 3 miles in. I’m hoping it’s because I ran the night before so my body didn’t get to recover enough.

Overall the week was pretty easy and a nice way to step back from training. Instead of a weekly fact on Type 1 Diabetes, I want to recap each quarter of training to see how I’m doing and what needs to be improved.

Mileage- 57 miles completed, which is a little lower than where I should be. Mileage will definitely pick up within the next 4 weeks of training, so that shouldn’t be an issue. I’ve also not been running as many days as my training says. In high school and college I would run 6 days a week, something that easily led to injury. Now I’m running 3-4 days a week, partially because of free time, but also because I have FOGI (Fear of getting injured). Eventually I’ll get between 4-5 days a week, but I don’t want to hurt myself in the process.

Body Fusion- Such a good decision! I feel so strong and fit since I joined this class. Not only am I seeing a difference in my arms and back, but my legs are toning up quicker than usual too. I’m only hoping this will lead to stronger and faster runs!

Left: Before, Right: After 2 Months

Left: Before, Right: After 2 Months

Diet- As I mentioned last week, my eating habits have become a main focus this time around. I want to make sure I’m fueling my body properly, so I’m not miserable while running. I’ve been doing a great job of hydrating so far, and the food I’m eating is about 75% healthy.

Cross Training- Outside of Body Fusion I wanted to sign up for yoga again. However, something always ends up happening the same time as class and I never make it. I’m hoping over the next four weeks I can get back into yoga. If I can’t make class, I want to find time to watch my yoga DVD at home.

4 Week Goals

  • Run an additional 75 miles-Double digit long runs means more 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

 

Who’s excited to have daylight after work again? Have you ever run with a dog, did they keep up or was it a struggle?

 

Medina Half Training: Week Three

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This week was pretty low key, which was exactly what I needed. I wanted to focus on working on my eating habits, hoping I could find something that would help ease my stomach even when I can’t avoid eating dinner at 9:30 every evening. We usually stick to the same meals, every day of every week. Tacos on Monday, Steak on Tuesday, Chicken on Wednesday, Leftovers or Pasta on Thursday then Friday and Saturday night we go out to eat. It may seem boring, but it’s easy, and we don’t have to spend a half hour trying to figure out what we want to eat (we save that for the weekend). I ate a decently healthy lunch every day, but we’ll save that for another post. This week I switched Monday and Wednesday around and it seemed to help a little, but eating so late will always cause a slight issue. I also wanted to stay hydrated, so I made sure to drink a ton of water and Nuun to make sure I was getting enough fluids in my body. Coincidentally, I somehow managed to stay away from alcohol Monday through Wednesday, which I think helped as well.

Class on Monday was pretty intense. We focused on our legs a lot and I knew I’d be hurting. With the combination of running and lifting, I can definitely tell my muscle is starting to bulk up. Not in a bad way, but I feel that I look more toned. I’m also feeling stronger and quicker when I’m running. After two months of class, I can tell that I’m hooked and plan on taking the class for as long as it’s offered.

Tuesday’s run was a little tough. I was still sore from class, so I took it easy with 3 miles. I expected to loosen up towards the end of the run, but I still felt stiff. I made sure to stretch and foam roll afterward. Wednesday’s run was better than I had expected. I was more sore than Tuesday and felt that I looked like a stick trying to run. I made sure to stretch and foam roll before and after, which did help a little. It was supposed to be a tempo run at 9:17 pace, but I felt I could do much better than that. So instead I tried to keep a solid pace for 4 miles, which I almost pulled off with the following splits: 8:55, 8:56, 8:44, 8:54. I’m not sure what happened in mile three, but I could tell I was speeding up. Overall it was a good run, and hopefully it will help me to keep my miles consistent.

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

Tuesday: 3 Miles

Wednesday: 4 Miles

Thursday: Off

Friday: Off

Saturday: 8 Miles

Sunday: Off

Total Miles: 15 Miles

Saturday ended up as my long run day this weekend. With the potential storm coming in, I was a little nervous that I wouldn’t be able to run safely on Sunday with the group, so I attempted to run it Saturday by myself. I wasn’t feeling the best when I started, due to my stomach yet again, but this time it was from a bad meal at a restaurant the night before. My legs were finally loose, so I started at a decent pace. I hadn’t planned out a course, but decided on 2 out and back, and then another 2 out and back. I headed out and had to slow down a lot due to giant chunks of ice on the sidewalks, so I alternated from grass to sidewalk a lot. I knew if I did this my entire run, I’d never really enjoy it, so I turned at the 2 mile mark and headed home.

I made a pit stop a little over half way through to use the bathroom and dropped off my gloves and fleece headband. I immediately felt better and headed out on my second out and back. I ran up a familiar back road and couldn’t help but to enjoy the “warm” weather. I ran on some new roads and even found some potential new neighborhoods to run in. The miles were going quick and I felt great. I headed back towards home and around the neighborhood to finish up with 8 miles. Looking back at the splits, my 7th mile was my fastest with 8:58 and mile 8 would have been the same had I not had to stop for some major ice spots. I was pleasantly surprised to see how well I could pull off some quicker miles in the later part of my run. At only 3 weeks in, I can feel that this will be my best training cycle yet!

Next week is a cut back week in training, but I may add in extra miles. I’m also hoping to run a few more days if possible, and hopefully join the Second Sole in Medina for a group run!

Do you change your diet during training? Have you cut out alcohol too or limit yourself more?

 

Weekly fact about Type 1 Diabetes: How common is Type 1 Diabetes and who is being diagnosed? Diabetes as a whole is unfortunately becoming more common, but there is a difference between Type 1 and Type 2 Diabetes. Almost 3 million Americans have Type 1 Diabetes, and more than 15,000 children are diagnosed each year, that’s about 40 kids each day! And unfortunately that rate is only rising. Type 1 Diabetes is also more commonly found in those with lighter skin and is more common in places with colder climates. Each diagnosis is different, it’s on the rise and there is no cure at this time.

Please help find a cure for Type 1 Diabetes and donate today!

Medina Half Training: Week Two

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This was certainly an interesting week. It went nothing like I had expected, but I did learn a lot from it. It all started Monday evening as I was leaving for Body Fusion. I had originally planned on going early to get a few miles in before class. Time got away from me, and I ended up leaving about 10 minutes before class started, and about 5 minutes later than I should have. As I was leaving the development, I came across a car parked funny in a driveway. After taking a second look, I realized there was an accident and quickly turned around. I was the first one there and wasn’t sure what to do, but luckily a neighbor, who was an off duty officer came out to help. Within the next half hour paramedics came, got the man out of the car and started to take note of the accident. There wasn’t much I could do, so I headed to the rec to get half of my class in. Turns out it was a drunk driver who admitted he had a problem, but doesn’t remember much of what happened. Makes you think that even on the sidewalk there can be dangers when running. Drive safe and run safe, no matter where you are.

Clearly Monday I wasn’t too focused in class and I definitely didn’t get my full hour in, but I figured I’d make up for it on Tuesday. I headed to the rec for an easy run, but ended up with an off feeling in my stomach and couldn’t keep going. I was disappointed, but hoped I’d feel better for my speed work the following day.

Wednesday I attempted my first speed workout of the cycle and my first speed workout on an indoor track. Because 10 laps equals one mile on our track, I was a little nervous on how it would go, but I just tried to imagine myself on an outdoor track. I started my warm up a little quicker than I had hoped, but was still able to kick it up for the first mile. I recovered with an 800m jog and attempted another mile, this time 10 seconds quicker. I finished up with a very slow mile but was pleasantly surprised when I saw that I had done my complete workout in 39 minutes. I felt great and knew that there would be many more amazing speed workouts ahead for me.

4.5 miles on the track, I'll take it!

4.5 miles on the track, I’ll take it!

But as quickly as I finished, my stomach started to disagree. I headed home, but luckily felt back to normal by the time I got there. I usually prefer evening runs because my body almost always works with me. But unfortunately this week it didn’t. I’ve been keeping up with my hydration (during the week), and trying to eat healthier. The problem? Eating dinner at 9:30 every night. I’d like to say this doesn’t happen much, but because of my and D’s work schedule, 9:00-9:30 is typical dinner time. Now that I’m on a regular running schedule I need to figure something out so this doesn’t happen every week. Lesson two of the week, eat earlier so my body can run better the next day.

Monday: Body Fusion Class – 5 minutes of lifting/abs/squats & 30 minutes of yoga

Tuesday: 2.5 Miles

Wednesday: 4.5 Miles, 1 mile w/u, 1 mile 8:12, 800m recovery 4:38, 1 mile 8:02, 1 mile c/d

Thursday: Off

Friday: Off

Saturday: 1 mile

Sunday: 3.5 miles

Total Miles: 11.5 miles

The week didn’t get better from there. I pretty much failed as a runner this weekend. I only got 1 mile in on Saturday, but I ran with Darren and it was his choice of how far we’d run since it was an optional day for me. The wind was pretty strong, so I’m not sure I would have felt any better after a couple more miles, but it was nice to get outside and not be bundled up in 48 layers.

I knew Sunday would be weird because we spent the night in Wooster celebrating our anniversary. I was in a funk all day and chose Target and wine tastings over my run when we got back home that morning. I never had the motivation to go running, until around 5:00, post nap and a cup of coffee. The only thing to motivate me? The sunset. I had a glimpse of the sun setting over the houses and decided to head out. And I’m so glad I did! I ventured on the back roads, keeping my eye on traffic and decided to venture off road a bit. I climbed around a fence (possibly trespassing) and up a hill to see the most beautiful view.

I live for runs with this view

I live for runs with this view

I headed back down and headed toward home, knowing I had limited minutes left, I stayed on the sidewalks and ended up with 3.5 beautiful sunset runs. It wasn’t a lot, but I felt great and it was exactly what I needed. It wasn’t a good week, but I did have a few good runs. I’m hoping this week will be better and hopefully no surprises! Lesson three, get my runs done early, because putting them off all day won’t help in the end. Although the views can be pretty magical.

Do you prefer runs at night or in the morning? What are your best tips for indoor speed workouts?

 

Weekly Fact about Type 1 Diabetes: What are the symptoms of Type 1 Diabetes? Because Type 1 Diabetes is often diagnosed in young children, the symptoms may be difficult to notice or can be mixed up with another diagnosis. Be on the look out for these symptoms if you think someone may have Type 1 Diabetes.

  • Extreme thirst
  • Frequent urination
  • Sudden vision changes
  • Sugar in urine
  • Fruity, sweet, or wine-like odor on breath
  • Increased appetite
  • Sudden weight loss
  • Drowsiness, lethargy
  • Heavy, labored breathing
  • Stupor, unconsciousness

If you notice these symptoms, then contact your doctor immediately. It’s important to test for Diabetes as quickly as you can before it can cause more damage.

Please help me find a cure for Type 1 Diabetes by donating here!

Frosty 5k Recap

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Sunday I ran my first race of 2014, the Frosty 5k, a small 5k put on by the Medina Rec Center. I ran this race last year, and really enjoyed it, so I had been looking forward to running it again. The race start was at 9:00 so I got up at 7:15, tried to relax and tested out a new pre run breakfast, the Au-In Almond Picky Bar. It was really good, light and didn’t give me any stomach issues. I then headed over to the rec center around 8:30 to pick up my bib, get a prime parking spot and debate if I had on enough or too many layers.

The crowd was small, but considering it was about 12*F, I was glad that there were people still out there braving the elements. Luckily the roads were clear and there wasn’t much wind, conditions were good and I was fighting away nerves. I didn’t have a goal for this race, but really wanted to focus on pacing myself. My biggest mistake in 5k’s is going out way too fast. I usually run my first mile around 7:00 and then struggle the rest of the way. Knowing that I had 4 more miles to run after the race, I wanted to keep it easy and try to stay around a 9:00 pace.

We started off and one group quickly sprinted ahead. A few more started to follow and it was hard not to go with the rest of the group. I kept watching my Garmin to make sure I wasn’t going too fast and was working on a 8:30 pace. Not bad, but I knew I had to slow down a little more. And that was hard. I didn’t realize how difficult it would be slow myself down in the first mile of the race while everyone was running full steam ahead.

The course was the same as last year, leaving the rec center, going through developments, running on Reagan Parkway, through more developments and heading back into the rec center. I didn’t focus much on the surroundings, but rather the street watching for ice and pot holes. However, within the first half mile it started to snow, and it was actually a little magical. It was slow and soft, and if I wasn’t running I would have enjoyed walking around in it.

The first mile was pretty easy, just finding my pace and making sure I wasn’t going too fast. Everyone was doing their own thing, so there wasn’t much passing happening. I hit the first mile in 9:06 and was feeling pretty good. I was slowly starting to catch up to the people in front of me and around a mile and a half in I passed two women. By this point the snow was starting to come down hard and it seemed to be coming from every direction. I continued on and found myself behind a tall gentleman. I drafted off of him for a bit and was grateful he was able to block the snow. I ended up passing him and continued on, right on pace, still feeling good.

I hit mile two at 18:xx and naturally started doing math in my head. Mile three was the hardest, not physically, but mentally. I had passed two more runners, but the snow was making it more difficult to run. When we started the race it was clear, so I didn’t have my YakTrax on. By the time we got to the third mile, the road was covered and you just expected to be the one to slip on ice. My legs wanted to go, but I kept holding them back, concerned my next step would put me flat on my back. I took advantage of the clear spots, but kept it safe in the snow covered areas. My pace was started to quicken and for once I wasn’t struggling to make it to the finish line.

I remember hitting 2.5 miles at 23:xx, I knew I was about a minute behind where I wanted to be, but considering the conditions, I wasn’t worried. I kept chugging along and passed another woman who had sprinted past me in the beginning. Now I was alone and just followed the signs to get me back home. I hit the 2.75 mile mark and was brought back to “Once a Runner” where Quenton focuses on the last lap of the mile. I imagined myself on the track, knowing it was too early to step it up (I’ve always been a 150m to the finish sprinter) and tried to open my stride. The course turned toward the rec center and had a slight uphill covered in snow, enough to keep me in check before it leveled out before the finish. The closer I got, the quicker I ran, and as Chariots of Fire came on my iPod, I finished my first 5k of 2014 feeling better than ever.

While the conditions got worse throughout the race, I wouldn’t say they caused too much damage in my run. I wasn’t running for a PR, but rather a controlled, comfortable pace. I didn’t want to end up struggling at the end of the race like I have so many times. I know I definitely could have pushed myself more, but I was timid because of the new snow on the roads. I’d rather focus on the pace than focus on a time and injure myself along the way.

I absolutely love this race. Even though there was a smaller turnout this year, I like how it’s so simple and doesn’t require all the bells and whistles. For $15, you can pre register to get a short sleeve shirt, food and the use of indoor bathrooms. While I’ve never seen a mile marker or much of a crowd, the local police do a great job of making sure that the roads are clear and that no cars will get in anyone’s way.

After the race, everyone comes inside for the awards ceremony. First place got a long sleeve shirt and water bottle, second place got a short sleeve shirt, and third place got a water bottle and lanyard. In addition, each AG winner got a $25 gift card to the rec center. I ended up with 1st in my age group, so that $15 was definitely worth it. As long as the rec center holds the 5k, I plan to be there every year.

 

Pretty good collection

Pretty good collection, love the snowman on the participant shirt!

 

Results (No official results have been posted)

Garmin Time: 28:11

Age Group 20-29: 1/4

 

Medina Half Training: Week One

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First week of training is in the books and I’m happy to say it was my final week of traveling! I couldn’t be more excited to get back to a regular schedule because this week threw me for a loop! The hardest part about running and traveling is time management. Even though we had a quick 25 hour trip in St. Louis, time was tight and there was no room for exercise. I knew this week I wouldn’t be able to follow my plan as well as I hoped, but I wanted to try. Instead I took each day as it’s own and focused on that workout alone.

Body Fusion was great this week, there were only two of us in class, but I felt that we were able to do more than we usually could. I also went up in my weights, it’s nice to see that the class is paying off and I can finally lift more without feeling too exhausted. I can’t wait to see how well this class helps me out this year.

Tuesday and Wednesday I was in St. Louis with no time to exercise. By the time I got home from the airport on Wednesday night I knew I wouldn’t make it to the gym, so I ran in the basement, getting a measly two miles in. Not much, but it was better than waiting until another day to run.

Luckily Thursday I was able to get to the gym. I decided that instead of trying to make up for lost miles on the week, I would just stick to whatever the schedule had planned. I had 4 on the schedule and wanted to keep them at a similar pace if I could, as a way to prepare for Sunday’s 5k. I kept the pace just under 9:00 and made sure to check my 1.5 mile time and 2.5 mile time for reference. It seemed easy enough then, so hopefully I could do the same on Sunday.

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

Tuesday: Off

Wednesday: 2 Miles

Thursday: 4 Miles

Friday: Off

Saturday: 3 Miles

Sunday: Frosty 5k + 4 Miles

Total Miles: 16 Miles

Saturday was supposed to be my long run of 7 miles, but I woke up with tight calves that just wouldn’t relax. I ran three and even then I struggled to keep my legs going. With all the snow and cold we’ve been getting it’s been hard for neighbors to keep up with shoveling their sidewalks, so only half of them seem to be clear. I attempted to run sidewalks when I could, but ended up on the street after almost twisting my ankle on some ice. After 3 miles and almost a dozen falls, I decided to head in and run my long run Sunday. With the 5k, I’d only have to do an extra 4 miles, which seemed like an easy plan.

Sunday I woke up early, tried to get rid of my nerves and headed to the rec center. They were hosting the Frosty 5k, which I’ll recap on Wednesday. After my three miles were completed, I opted to head home instead of run on the track. I like to take advantage of running outdoors when I can, even when it’s cold and snowy. The snow started to pick up, so I headed through developments where traffic wouldn’t be as busy. My pace was pretty much on spot at 9:30 except for about a half mile where I ended up in the 8:30 range somehow. I was able to explore parts of a new development, but was stuck on the street due to the foot of snow that was on the sidewalks. Most cars were being stand up citizens and driving on the other side of the road to avoid me. All except for a lovely lady in a white mini van, who decided to yell and swerve towards me to show her anger of runners on the road. I pulled into a driveway to collect myself, feeling glad I was ok, but pretty angry. While I understand that winter isn’t the best time for runners and drivers to share the road, there’s no reason to display anger like that. When sidewalks aren’t clear or aren’t available, sometimes the road is the only place to run. I saw a few other runners running the road, in the same development, so I’m sure she was having a wonderful day scaring runners.

After this I headed back towards home, my legs starting to loose traction on the road from the snow. They were also pretty tight from the slight uphill and the random spots of ice that I found. I finished up with 7 for the day, just as my plan showed. Even though I didn’t get all the miles I was supposed to run this week, I still had some good runs. I’m so excited to have a normal week again, so I can ramp up the mileage and work on my speed!

How are battling the elements this winter? Do you prefer sidewalks or road to run on?

 

Weekly Fact about Type 1 Diabetes:

What is Type 1 Diabetes? Sure you’ve heard of it, but do you really know what it means? Type 1 Diabetes happens when the pancreas doesn’t produce insulin. Insulin helps to convert sugar, starches and other foods into energy that is needed every day. Without natural insulin, you have to find another way to get insulin into your body, such as using daily injections or an insulin pump. Type 1 Diabetes is diagnosed in children and young adults and is a lifelong challenge.

Want to help cure Type 1 Diabetes? You can donate here!