Smooth Sailing From Here

At this point I've done all that I can to prepare for this race. Yesterday I finished my last long run until I face 26.2 miles a week from now. I've been tapering for a couple weeks now - running 15 and then 8 (yesterday) after my 22-miler in Indiana. This week will be an extremely easy week - making sure I am 100% recovered and ready-to-go on Sunday.

I didn't feel like I was running fast during my 8-mile run but surprisingly I averaged an 8:13 pace. North Carolina is perfect. A 76-degree day - at some points overcast and others sunny - made for a beautiful fall Halloween, and a great running day. I know I've complained about the hilly routes that are inevitable in Raleigh but I'm noticing that they are phasing me less and less as I continue to face them. I came across many hills yesterday - more than usual I would say - and I wasn't so worried about avoiding them. They were just part of the run. Of course that happens at the end of my training but I'm hoping that will work in my favor in OBX. Reviews say that course is mainly flat with a steep and long hill going over the bridge into Manteo at mile 22 or 23. If I've learned to conquer unforgiving hills then a flat terrain will be cake! Or at least that's what I'm hoping.

Anyway - I've been consumed in the OBX Marathon Web site. They don't really post anything new but I check every day just in case. I think I'm just getting eager to get this thing started! Many of the reviews online are very contradicting to one another. Some will say it's not a course for a PR, and some will say this is the perfect course to get your best time. Maybe it all just depends on the weather, which seems to be a common theme. One review from a couple years ago said at the start it was drizzling and overcast, then it got sunny, then it down-poured, then it was overcast and windy and they finished with the sun. Everything but snow pretty much! Apparently the racers last year got lucky with gorgeous weather. Weather.com says cloudy with a 40 percent chance of rain for Sunday. I just hope the wind off the ocean isn't overbearing. I'll have to be strategic when packing and will probably have to go out and buy some "throw away" clothes. Clothes I can toss if it gets too hot or what have you. It's easier to shed then it is to steal the rain jacket from the guy next to you. You would have to pray that you are faster than him!

I'll post this week's very easy training schedule on the side. Today I'm resting - maybe I'll do a core workout and stretch. I'm also tracking a co-worker in the New York Marathon, which is getting me motivated for next weekend! It's football sunday (Go Eagles!) and game 4 of the World Series (Go Yanks!) so I don't want to do much else besides watch some sports and relax. :-)

Thanks again for all your support!! Now the countdown REALLY begins!! 7 days!

Two Weeks Out ...

Can't write too much tonight - the Yanks are on and my attention on any one thing will be non-existent.

The day after my long run I kept out of my running shoes and enjoyed a travel day to Ohio and a great visit with my little sister and many other family members. We went to Ohio University to catch one of Tay's field hockey games. Two of my other sisters, Meg and Kate, wanted to go for a run the next day and so I joined them. We explored the OU campus, weaving around the athletic fields, going through downtown and outlining the campus. What a beautiful run - especially as the leaves are turning into warm autumn colors. It was a relaxing 40-minute run and really served as a good recovery run after my 15-miler from Friday.

This week has been pretty low-key for me so far. Monday, as usual, was my elliptical day. The book, Women Who Run, had kept me occupied for a majority of the 30-minute workout. I'm borrowing it for now but it's a book comprised of many short stories, all different, about an array of different experiences from, yup - you guessed it, women who run. The two that stuck out to me most recently was of a women who was diagnosed with epilepsy and when no other medicine would really work - running became her medicine. It was the only escape she had to alleviate some of the hardship in having that type of disorder. The other story revolved around how Lance Armstrong's ex-wife, and now a Runner's World contributor, got into a relationship with running. Her friends suggested she partake in some weekend runs, which became a regular routine after awhile. It acted as a release as she dealt with her divorce and the media. She ventured into marathon and trail running and has made it her passion ... along with her role as a mother. Very brief summaries but I definitely recommend it.

Tuesday called for rain, overcast and five to six miles. Got the rain, got plenty of overcast and was oh-so-close to five. Actually - I ended up getting in four. The day had worn me out so it was one of those forced runs. When I finally got the guts to hit the road I hit the gas and really pushed my tempo. My GPS watch had run out of battery so I can't tell you how fast but I know I was flying. Today was an absolutely beautiful 75-degree day, just perfect weather. My schedule called for three to four miles today. Squeezing in three and some change was a bit like the day before ... forced, but very fast.

One more long run and then the big race! I had planned on running 11 this weekend but I was advised to rethink that. Apparently the rule of thumb is that for each mile you run on a long run you need that many days to recover. I think I will run seven or eight but no more than eight. Eager doesn't even begin to describe how I'm starting to feel since the race is getting so close! :-) I'm most surprised that I am pretty much done with training. Yeah there were some rough long runs, forced training nights and your basic aches and pains but all in all, it's been an enjoyable experience.

Thanks for the Support!

My blog has over 1,000 views! Thank you so much for all the support throughout my marathon training!

I ran six tonight - a very forced six. After three days off I knew I had to run today but I was in one of those impatient moods. The weather was beautiful for an evening running, I had some new music to listen to and I had nowhere else to be but on the road ... but like I said I was impatient and couldn't finish fast enough. Fifty-one minutes later I got back to my apartment so I did it, I survived and I'm glad I pushed through. I almost stopped at four - convincing myself all the way up until I got to four that it wouldn't ruin my training. When I finally hit four miles I squeezed two more out of me. I felt alright, a little heavy maybe, but I think I'm experiencing some bloating so I'll chalk it up to that. It couldn't have been the M&M bag I couldn't keep my hands out of during work. :-)

With three weeks left I'm going to really concentrate on drinking lots and lots of water and eating much better than I have the past couple weeks. Chris and I have been on the road so much and it's always so difficult to find a way to be healthy when you're not at home.

Tomorrow I hope to run four to five miles or so - I'd do more if I was feeling up to it. Then I'll take Thursday off since I'm doing my long run on Friday.

It's going to be a short one tonight. I'm staying up until the end of the Yankees game and then getting to bed. Exhausted is a huge understatement ... at least tomorrow is hump day. Again - I really appreciate the company during my training and love that so many people have read my blog. Thanks a million!!

COUNTDOWN TO OBX FULL - 19 DAYS!!!!!

Looking Forward - or Just Looking to 22

Hitting my mileage this week has been very important to me since I'll be running my longest run this weekend before the marathon. Chris and I are heading back to Indiana for IU's homecoming so I'll have to run 22 miles in Bloomington. I mapped out a run this evening and I'm actually looking forward to it. It'll be kind of cool (despite the pain) to explore BTOWN again. :-)

Monday I stuck with the same old Monday routine ... the elliptical. I worked out for an hour and finished my book! I like starting my week out with a more relaxing kind of work out like the elliptical. It also fits my schedule since I typically do my grocery shopping after work on Mondays. When I get home it's usually too late to run outside so I just go on over to the apartment workout room.

I had seven to eight miles to tackle on Tuesday and I guilted myself into reaching seven. The 22 miles this weekend has me worried that every single mile counts and may just give me a little extra stamina when hour three rolls around. So I did the full seven. I felt okay but I could tell that I didn't drink a lot of water that day. I definitely need to keep that up until the marathon. It really makes a significant difference. Tonight I ran a quick three miles.

We're leaving tomorrow at noon for Indiana so I'll probably take tomorrow off. I'm shifting around my training schedule a little bit this week. Friday will be my long run day since we'll be taking advantage of all the homecoming activities Friday and Saturday night. :-) They don't call it the biggest party school for no reason!! I'll just plan around the fun! Saturday I will definitely take off - I'm expecting some very sore muscles - and I'll just play Sunday by ear.

I'll be in touch after the run this weekend. Wish me luck! There's something about those 20-something runs that are a bit more terrifying than all the runs before.

Baltimore Half-Marathon

The nerves were all for nothing; however, I would bet they gave me my initial kick to start the Baltimore half this past weekend. A beautiful day for a run - overcast, mid-60s and spitting rain that lasted throughout the race. The marathoners started the first half of their race early. The half-marathon was scheduled to start at the marathon halfway point, allowing both groups of racers to finish together. Containing my nerves was quite the task before the race. When I woke up it was more or less controllable. It's when I walked downstairs to get breakfast (half a bagel with light butter) and to gather my things to leave it started to sink in. Then when we got to the race - I felt like the nerves were protruding from my skin. I asked Chris to hug me many times because it almost felt like he was holding them in! That relaxed me. Finally Marley, Ashley and I headed for the start line with about 10 minutes to go and our boyfriends all left to head for their first stop to cheer us on.

Race organizers shared some announcements over the loudspeaker and then someone sang the National Anthem. Before I knew it the gun sounded to signify the start of my very first half-marathon. My watch was ready to go and the crowd slowly jogged to the start banner. I reached the strip that activated the electronic timing chip that was attached to my shoe, which means GAME ON! Here comes the adrenaline rush ... it strung through my entire body like a lightening bolt, struck my legs and I took off. During the first mile I looked down at my watch once and noticed I was running at a 8:28 pace. Quickly I decided that going to be the last time I saw those numbers, and the last time I saw anything higher than eight. I thought my speedy start was going to make me pay later but luckily that wasn't the case.

Little did I know Baltimore has some pretty unforgiving hills. From miles three through 10 the racers experienced some gradual and steep hills. They all lasted between half a mile and one mile long. Training in Raleigh had thoroughly prepared me to face them though so they didn't slow up my pace too much, if at all. We weaved in and out of the ghetto of Baltimore. The marathoners started their race around the Inner Harbor and through Federal Hill - a much nicer part of the city - and then when they met up with us, we were the fortunate ones to get to see the less fortunate areas. Boarded up doors, shattered windows, detached siding ... quite the scene. But despite my surroundings I still enjoyed the run and all it had to offer very much. The support was great - running thin in some areas but flooding with enthusiasm in others. Something to expect from most any race I would assume.

I believe it was mile seven where we ran a one-mile loop around a beautiful lake outlined by a fence. I had two of my GU Chomps here. Two others I had right before the start, too - in hopes eating something would calm my nerves. There were groups of people on the side of the streets handing out peanut M&Ms, gummy bears, chips, bananas, among other things. I helped myself to some M&Ms. They are a weakness when I'm not running and apparently I can't turn them down when I'm in motion either. Bad idea. I took a handful and since they immediately started melting in my hand I popped them all into my mouth. Well when you have a mouthful of food it's hard to breath, and it's also hard to chew. About 20 minutes later I wanted to throw up chocolate. I don't hold a grudge against the M&Ms though - they are forgiven. :-) Halloween is right around the corner afterall!

I wore my water belt so to hold all my crap. I had chapstick, a few pieces of gum, GU Chomps, chafing cream that didn't get used, my phone and my disposable camera. I took pictures during the race - I forgot how bad the quality is with those cameras. I'll post them in addition to my other pictures taken with my digital camera. I like to keep my phone because after the race it's pure chaos and it's helpful to be able to call whoever you're with and find a meeting place. Also, I save draft text messages with various mileage numbers. This time I saved, 5, 8, 10 and 12. When I hit those marks I send the saved text to Chris so he knows where I am and where to find me. After the boys saw us in between mile one and two, they headed for the finish line. It helps him to know where I am so he isn't searching around aimlessly for one person out of 20,000 runners. Anyway - I didn't use the water bottles on the belt so to lighten to load and I knew I had multiple water stations to take advantage of along the course. The chaffing cream was not used but let me tell you - there have been more long runs where I wished I had some so it's worth being prepared!

The last few miles were great. Hundreds of people gathered on the outskirts of the course to cheer us on to the end. This really helps motivate a strong finish. We entered Camden Yards at mile 12 or a little after and ran on the brick path in the concourse of the baseball field. Then I heard a familiar shout - Chris and the boys were cheering and waving! He snapped a picture of me and then I crossed the finish line. What a feeling! I posted my results on the left side bar but to reiterate - I finished in 1:41:41 averaging a 7:46 pace. This was much better than I anticipated. To my surprise (again) I finished 8th in my division! :-) Now I'm more motivated than ever to kick some full marathon butt! It's going to be ruthless and exhausting but I know it's going to be well worth the work put in.


A spectator was holding a sign that caught my attention about halfway through the race ... "Pain is temporary but pride is forever." I really liked this and I kept thinking about it for the duration of the half. It'll be stored in the back of my mind whenever I need it to get me through any grueling runs.

Another thing that kept me going was having points in my mind to look forward to. As I mentioned before - I set text messages to send to Chris notifying him of my progress. So miles 5, 8, 10 and 12 were something to look forward to. I also was excited to see mile 6.55 ... halfway there! Then at mile 10 I knew after looking at the elevation map that most of the last three miles of the race was downhill, which gave me a little more of a boost. It helps me mentally to set little goals to reach the big one. If you break down the major goal into parts it doesn't make it seem as difficult to achieve anymore.

This was a great race and I recommend it to anyone. Baltimore was a wonderful host and Under Armour was a tremendous sponsor - mainly because of the awesome bag and shirt we got from participating. :-)

The day wasn't all good for everyone. A 23-year-old male marathoner collapsed and died at mile 25, just shy of the finish. They still don't know why. It's saddening to think about such a young life lost at a great event. My thoughts and prayers go out to his loved ones.

Please check out the results image, my photos and the updated training schedule for this week. I'll be in touch with my continued marathon training. One goal down - one to go! This weekend will be my longest long run before the race - 22 miles. AND I have to knock it out while visiting my alma mater - Indiana University. What a great way to get reacquainted with the school again.

Thanks for the support! :-) Happy running!!

18 ... Check

It's been a few days since I've lasted posted ... I've been on-the-go this weekend. Long story short - took Friday off, ran 18 miles on Saturday and recovered with three today. Now the long story version. There's not much to say about Friday except that I didn't run, I went to the Hurricanes game and then to my friend's apartment. Oh and I might have enjoyed some beers, too. :-) I ended up hitting the hay probably a little too late considering the 18-miler I had slated for the next morning. Let's just say that next morning came quicker than I wanted it to. Waking up with a pounding headache isn't the best way to wake up on a long run day. I took some Ibuprofin and tried to get a little bit more sleep before I attempted got moving. After finally forcing myself out of bed - I headed for the kitchen and ate a South Beach protein bar, drank lots of water and prepped myself for a long time on the pavement. Let me break this one down for you ... check list before the run: water belt - check, two packs of GU - check, charged Garmin watch - check, charged iPod - check, route directions - check. And the check list after: aching ankle - check, tingling legs - check, drooping eyes - check, chub rub - check, under arm rash - check, sports bra rash - check. Hmmm. Running is so glamorous, isn't it? I literally crawled up to my third floor apartment, threw open the door, looked at Chris in desperation and laid on the floor.

It could have been worse - the run wasn't as bad as I make it sound and I actually did very well. It was a beautiful October day in Raleigh - mid-70s with a nice breeze. I started out feeling great, like I was running on air. I had my first GU pack (Chocolate Outrage) around the eight-mile mark. The first mistake - I inhaled my water very early into the run. Around mile nine I started with the unexpected roller coaster. I couldn't have mapped a hillier run than I did. Another mistake was not driving the run that I mapped on MapMyRun the night before. These hills were exhausting and my legs were burning with pain. By this time my water had run dry. I felt like I was licking cement on a sticky summer day. The hills ceased (for the most part) around mile 13 or 14. I remember that because this is about where I started talking to myself out loud in hopes to motivate my rear end to the finish. I had my second GU pack about that time as well.

I had to stop and stretch/walk multiple times but I never stopped for long. I don't beat myself up over having to stop but it's not something I like to do. At mile 16 I passed Burger King so I ran in and asked for some water. Chugging those two cups of water was like I died and went to heaven at that moment. I filled up my water bottles on my belt and finished the final two miles fairly strong. Water made all the difference.

Time wise - I'm very proud of my performance. I averaged 8:45 minute miles, which includes all my stops to stretch and walk since I never stopped my watch during those times. While I was running I kept between 7:40 and 8:30 minute miles. With the hills, the stops and the lack of water ... I think all in all it was a very successful run, despite the many pains.

Today was probably the first time throughout my training that I ran a recovery run the day after a long run. I did a simple three-mile run.. It was probably good for my legs because they've been pretty sore since the run yesterday.

I can't believe the Baltimore half-marathon is this coming weekend! I'm looking forward to it but I also tend to work myself up with anticipation before races (not like I've run that many). I got the same way before field hockey games too so it's not surprising that I get a butterfly overload. I'm not sure if I'll alter my workouts this week due to the race this weekend. I was talking with my sister and she told me to treat this as a part of my marathon training and to keep with my regimen as it is. She suggested that instead of taking only Friday off, to take off Thursday and Friday so I'm refreshed before the race Saturday morning.

I'll update my weekly training schedule tonight or tomorrow. Also, stay tuned for my Baltimore half marathon running mix!! Thanks for reading! Happy training!

Hitting the Hills

Finally I did the hill workout I've been wanting to do. I basically switched yesterday and today's workout. Yesterday I ran four miles on the treadmill like I said and today I ran six miles with hills (many, many hills). The first time I came across this monster in the midst of a long run (several months ago), I turned the corner of the street and I think every single car driving in my direction could read my lips and it's not something I would repeat in my very innocent blog. :-)

It was a little over a two mile run to the spot. Typically I would sprint up the hill, jog back down and then rest but this time I pushed myself harder. As I approached the bottom of the hill I picked up my speed and ran hard (I wouldn't call it a dead sprint) to the top. Without rest I turned around and jogged back down. I think running down a hill is almost as challenging as conquering the upward of it. It takes a lot of muscle control and careful footwork. Anyway, I reached the bottom of the hill, did a sharp pivot without taking a break and headed right back up the hill. I did this for roughly half a mile.

On my way back I encountered many more hills in my route and on side roads stemming from the major road I was running on. My plan of attack ... whenever I pass a hill or come up against one - RUN IT! Steep hills, gradual hills, short inclines, longer sprints - you name it, I did it tonight. I found myself back at my apartment after a smudge longer than six miles of running. With hills and recovery jogs included, I averaged an 8.05 pace. Without the recovery jogs, I would claim to have averaged a 7.30 pace. Easy. I was cruising tonight and really feeling good. Water has crept up to the top of my priority list recently, which I think had a big impact in my successful workout this evening. Forcing myself to drink water has finally turned it into habit. I still have a cup of coffee in the morning and a diet soda during the day, but I've made progress. There's really nothing wrong with coffee or soda as long as it's all in moderation. But back to the water ... now that I've seen the outcome of it, I will be sure to keep including that as a major part of my lifestyle and diet.

That's actually a great example of something that often times happens to me, as well as many other runners and athletes that I know. People fall into ruts and goodness knows I have stumbled into my fair share of unmotivated holes. Sometimes it revolves around running entirely and then there are moments that it deals with various facets of running, like drinking water, working on core or eating healthy. You just don't want to. It becomes so much more than you want to deal with. It's understandable ... everyone leads a busy life. But all it takes is to see the results, to know when you put in the work a difference will be made. Running can feel like a nuisance but until you experience that one energizing run or if you see a pound shed, it becomes a different story. For me with water, once I felt the difference it made in a run I quickly realized it's a vital part of training. If you know in your mind it's good, there comes a point when you need to simply force yourself to follow what you know no matter how much it sucks at the time. It'll pay off. There's no secret to training or dieting success, it all takes a lot of effort, commitment and of course, heart.

I might snap a shot of some of the hills I ran tonight and post them tomorrow. Hill workouts help in significantly strengthening your legs. The extra energy your body uses to drive yourself to the top of the hill is a very rewarding exercise and acts as a weight room for the runner. Runner's World discusses four types of hill workouts and when you should think about doing each one of them. RW also suggests not incorporating hill workouts more than two times a week into your training since it's a very exhausting and demanding activity.

Thanks for reading!!

Treadmill Workout vs. Road Running

Hmm so much for the diet on day two, but in all fairness (to me) I had good reason to smudge it tonight (as far as I'm concerned). I went out to KANKI, a hibachi restaurant in Raleigh, to help celebrate my nieces' birthdays! There's no doubt you will be full when you are finished your plate piled high with fried rice, veggies and chicken. Then of course don't forget the soup and salad they start you out with and the dessert that is inevitable at the end of the show. :-) Mmmm!

Since I knew I wasn't going to led up tonight I forced my body out of bed this morning despite what my mind kept telling me to do and I headed for the workout room. It was darker than I had expected outside this morning and so I chose the treadmill as my weapon of choice. Running on the treadmill isn't my preference but I wanted to incorporate intervals and the elliptical wasn't going to give me what I needed. I started out at a 8.15 pace for the first mile, then sped up to a 7.40 pace and for the last two miles I ping-ponged back and forth from 7.00 minute miles to 7.30 minute miles. I wanted to hit six miles but I simply didn't have enough time to get in another two miles and get ready for work.

When you contemplate treadmill running versus road running, read this article from Runner's World as a great resource. According to this article, written by a running coach and program director, treadmill running is easier than hitting the pavement. A few factors go into this verdict including the belts that make it easier to run faster, the give on the base of the treadmill that eliminate soft tissue conditioning and finally, the lack of weather conditions. However, there is a plus side to using the treadmill. The article discusses the benefits in using it for speed work since it does allow you to go faster than you normally would. It also helps that you can control the speed, incline, etc. It's good to note that this is more directed toward people who are running for a road race. If you are working out to burn some calories, tone up or just to be healthy, there is nothing wrong with the treadmill. It just loses a lot in translation when comparing it to a race on the road.

Tomorrow I have intentions of doing that hill run I wanted to do last week but couldn't try it out because of the unexpected down pour. If you don't remember, hopefully I'll do it tomorrow and tell you about it then.

Don't forget to take a look at the poll on the side. Also, if there's anything you are curious about or would like me to address (from experience) I'm happy to do so. Drop me a line and I'll do my best! :-)

Another Day, Another Dollar, Another Diet

Today was a new day in a few ways. It was the first day of the work week, it was the first day to another week of training and it was the first day of my renewed diet. Work went well today, training was successful and my diet is off to a good start! I came to realize that throughout my race training I had the mentality in more times than not that I could eat whatever I wanted since I was working out. This is not the case. Yes I'm running but I can only get better if I feed my body nutritious meals as well. My iPod touch came the other day and I am loving it. I downloaded the calorie and nutrition counting app so I would be better disciplined and more conscious of what I am putting into my system. Drastic changes aren't my goal ... just a little healthier in hopes I will continue to feel great during my runs. Protein is going to be core to my diet and then I'll incorporate a fair amount of GOOD carbs since I need that energy.

Typically I head straight for the elliptical on cross-training Mondays, but today I had a laundry list of things to accomplish right after work and didn't get home until after dark. My apartment fitness center is surrounded by windows and I've turned into a paranoid runner and person in general, especially at night. I hear horror stories and d take them to heart. I would never want to think that it couldn't happen to me because who's to say that it can't. After dark I hang up my laces. When 5pm rolled around I went to Target and walked around aimlessly trying to find the best birthday present for both of my nieces. I'm going to their birthday dinner tomorrow at a hibachi restaurant in Raleigh and am giving them my gifts then. After leaving there I had to go to the grocery store. Needless to say I got some good walking in during my adventures, but I didn't want that to be all the exercise I got today. After blowing the dust off my P90x workout DVDs I popped Kenpo in my laptop and worked it out! I actually had fun; I always feel like a hardcore when I'm kickboxing but then I look at my reflection in the sliding door and realize how uncoordinated I am. Let's just hope I never get into a fight! :-) It was a decent 40 minute workout and is definitely beneficial for the core and legs, not to mention a great calorie burner!

I took yesterday off since Chris and I were traveling back to Raleigh from Louisville. It was a nice visit and is always fun to see everybody. We took the opportunity to sleep in on Sunday and then visited with his grandparents for a bit before heading to Bass Pro Shop (Chris' play place) and then Jimmy Johns for some grub! Nine hours later we pulled into our complex and called it a night. No time/desire for running.

Don't forget to check out my weekly training schedule on the side bar! Also check out the poll to the left and share your opinion!! Talk to you soon!!

Soaring Through Sixteen!

Sixteen miles was on my things to do this morning and I knocked it out of the park! Like any of my other runs so far - I went into it without thinking too much of what I needed to do. Just another run ... no big deal. With this strategy, I am able to dodge any of the negative anticipation. Any athlete knows that when you are mentally defeated, you can forget about your physical game. Anyway, Chris and I are in Louisville visiting his family. His aunt is also a runner so she took me around Seneca Park last night to show me a good running route. Weaving in and out of the Seneca Park golf course, running around the leaf-changing trees and along side the rushing streams made for a beautiful run. Not to mention the park was overflowing with runners and bikers, which is always an added bonus for me when I set out on a long run. It's great motivation to be with people who have similar goals as you. Weather here was perfect for running, mid to upper 60s and overcast. I had Chris' iPod on my arm but I ended up not even wanting music today. I was occupied enough taking in the scenery, enjoying the weather and people watching. :-) Those kinds of runs are the most relaxing and mentally fulfilling to me.

Of course I experienced the aches and pains with any long run but all in all, I felt awesome. I did encounter some hills during the route but they were enough to make for a good challenge yet not unbearable. My sister sent me the elevation map for the Baltimore half and miles three through 10 looks to be a steady uphill, with very steep parts, so running hills is vital during training. Can't hide from the inevitable. I averaged nine minute miles, which is a pretty good day for a long run especially having never ran that far before. At times I looked down at my Garmin and I was running under eight minute miles but there were those times, too, when I was well over nine minutes. I'd have to average 8.20 minute miles to qualify for the Boston Marathon. That's not something I am training to do but if it happens - I'll be ecstatic. If not, then I will know how to improve to get there. I don't think it's out of reach since I always pick up my pace significantly during races versus when I'm training. Regardless, it's a definite goal of mine to reach at some point throughout my running career.

After my long run today, I went straight to Smoothie King for my post-workout meal. I ordered a Slim-N-Trim Chocolate Smoothie (skinny). It had 15g of protein about 25g or so of carbs. Sounded like a pretty decent snack for recovery.

Anyway ... Thursday I fit in six miles after work, running the first few with my oldest sister. Then, Chris and I left at 4:30 the next morning to drive to Louisville. I think I hit my max daily caloric intake before noon, so needless to say I was not very good to my body yesterday. When we finally made it to his parent's house I worked on some core and did some squats. I even had a few beers last night so don't let anyone tell you that they can't drink because they have to run! :-) I'm sure everyone works differently but I sometimes run better if I had a few beers the night before. To each his own I guess.

Tomorrow I plan on running a light two to three miler. We'll see how my legs are holding up though. For now, I'm going to rest a bit but I wanted to leave you with an interesting fact. I'm reading Women Who Run by Shanti Sosienski. It was lent to me recently. I'll be sharing some of the excerpts because it's a great read, but I found this particular piece of history surprising.

DID YOU KNOW? It has only been roughly 35 years since women could legally run in marathons in the United States. Race officials would yank females off the course if they were to run alongside the men during a race. We've come a long way, wouldn't you say? "In 2005, of the 383,000 people who finished marathons around the country, 40 percent were women." (Women Who Run, pg. 1) GO WOMEN! :-)

Happy training!!

Strollin'

Another stroller run today. On Wednesdays my brother-in-law has his MBA classes so I've been going over to my sister's house to have dinner and hang out. We ran this evening with my two nieces and once again - I got to push the older one. Hills seem to multiply in height and length when pushing an antsy three-year-old and screaming the ABCs. I don't mind it though, I'm in the best company and it's a great workout. Not only am I running but I also get a good arm and ab workout and it probably helps tone my legs too. I ran three miles and felt pretty good.

Here's a funny story for you. As you know I worked out in my apartment fitness room on the elliptical last night. Well, since I read instead of listened to my iPod, I put my iPod on the bike machine next to the elliptical I was on. When I was done, I left and unfortunately, also left my iPod. :-( I put all the pieces together this morning when I was rummaging around trying to find it. I was disappointed, of course, but I didn't think that much of it. Casually looking around on ebay, I found a few iPod Touches that I had no intention of buying. I was surprised with how inexpensive they were on ebay - even though they were the refurbished versions. I bid on a couple that were around $100 just for kicks and was very quickly outbid. I've never bid on anything off ebay before and it was kind of fun so I did it one more time on a fairly cheap one with 10 minutes remaining in the auction. Guess who's the new owner of an iPod Touch? Hmm not exactly what I planned to get out of the day but realistically (and yes, this is me convincing myself that it wasn't a completely stupid move) I do need one and it was an unbelievable price ($126). I'm excited about the wifi and all the apps that come with it so I guess I'll deal.

Tomorrow Chris and I will be traveling to Louisville for the weekend to visit his family. He gets off work at midnight so we are going to get on the road then so we aren't wasting a day driving. He is going to start out on the trip and then I'll pick up when he needs to sleep. I don't know why we think that I'll be up and at 'em around 2am but I guess we'll find out. I'll have to try and get to sleep right when I get home from work tomorrow to be as prepared as I can be so I'm going to try to wake up and get a run in before work. Hopefully the sheets won't pull as had to get me back in bed this time but if for some reason I lose that battle (and often times I do) I will have to fit one in after work and then try and get some sleep afterward.

I plan on taking Friday off so if I can't catch up on here until this weekend - I hope to have some good news after the 16-miler I have to tackle on Saturday. Have a great weekend!! :-) Happy running!

Directionally Challenged but a Good Run

One more long run down. Two more before my half-marathon and six more before the big one. Like I said in my previous post - 11 was my goal today. I finished with 11.3 (the .3 was due to the fact I just wasn't back at my apartment yet). I could have stopped to walk but at that point I wanted to get home - it's football Sunday and the games had started! All in all, it was a good run. Rolling hills carried throughout the route but those didn't bother me too much. I can tell I'm getting more and more used to them with each run.

I mapped a run on Mapmyrun and wrote it down on a little piece of paper. I used to do this before I bought my GPS watch but I did it again today because I wanted to run a completely foreign run to change it up. I can follow the skeleton directions and adlib as I see fit. Just call me dyslexic, or maybe even idiotic, because I mixed up most all of the left and right turns in my directions. When did I notice? When it kept saying to turn left or right and it wasn't even an option. I looked like a lost puppy for a majority of the run. "What is going on?" One thing is for sure, it kept me quite occupied for a chunk of the middle part of the run. I figured it out when it was all said and done but that's why I finished 11 miles before I got to my place - I did a lot of turning around and running extra legs during the run. Check out the beat up piece of paper and the amount of turns that I was able to screw up.

I slept in today since I knew it was going to be overcast all day. Waking up pretty hungry, I had a banana and half of an english muffin with peanut butter. I didn't eat the GU this time but I did wear the water belt. GU works for me when it's 12 or over. Close but no cigar today. After my run I grabbed a Fiber One bar. There are plenty of carbs and fiber (obviously) to refuel after the run, but it lacked in the protein area. Oh well - at least I got something in my system. My sister made a spread of awesome apps today for the football games so I got in some good grubbing - but I was able to - I burned over 1300 calories! :-) I averaged around 8:30 minute miles, give or take a bit. To qualify for Boston, I'd need to average 8:20. I think it's possible, but that's not the ultimate goal for my first full. Goal #1: FINISH!

I'll be posting my next week's running schedule on the side bar. I'll have 16 miles next weekend but Chris (my boyfriend) and I are traveling to Louisville so I will have to find a route there.

Have a great week!! :-)

Rearranged Training & 11 Tomorrow

This week was rather uneventful - running wise. If you're reading this blog for motivation, you should probably ignore my training the last few days. I didn't pay too much attention to my training program this week. There were a few things that popped up in my schedule and you just have to learn to adjust and not beat yourself up over it. It's tough when you're preparing for something that you've never done before and training gets a bit mangled. Realizing that a couple off days won't throw me off track was hard to get used to but really, not a whole lot can happen in those few short days.

Let's see, what did I do this week? Tuesday I ran six and a half and Wednesday I didn't run at all but I already told you that. I was planning on going for a run Thursday but I ended up meeting some people right after work for some drinks. Since I knew that I was going to do my long run on Sunday - I was able to convince myself that this was fine, and really, it was. I knew I had to fit in a run no matter what on Friday and then take it easy on Saturday. I ran a fast tempo four-mile route on Friday. My pace averaged out under eight minute miles; I can't remember exactly. I felt great though - I could have kept running but it was my boyfriend's birthday and I was excited to celebrate the day! Birthdays are my absolute favorite! :-)

If this blog wasn't solely about running I would go on and on about my wonderful day that I had today. I took my two nieces to a lake in Raleigh to feed the ducks and play on the playground. I didn't run today knowing I had to rest up before the long one tomorrow. I'll tell you what though - keeping up with an (almost) three-year-old and an (almost) one-year-old is tiring in it's own right.

Tomorrow my long run has feathered back a few miles. I'm slated for 10 to 11 miles. That's how most training programs work. Build up for a few weeks and then drop it back a little, then build up a little more, then decrease again. I'm sure I've said it before but I always try and hit the higher mileage on the long runs so my goal will be 11 miles in the morning. During the week I'm not as concerned about that. Before I go to bed tonight I'll put my watch and my iPod on their chargers, lay my clothes out and then put the water for my water belt in the fridge to get it good and cold. That way I will be able to get up, change, brush my teeth and get it going. My routine helps me go into each long run how I want to ... it's just another run. I try to not think about the distance, or anticipate how long I'll be out there ... it's just another run that I have to do, want to do and it's just another run that will get me to the finish line after I kick over 26 miles in the ass.

I'll be talking to you tomorrow to let you know how my long run went! Happy running (or whatever it is that strikes your fancy)!

P.S. E-A-G-L-E-S GO EAGLES!!! :-)

Mixing it Up and Training Tidbit #2

I'm readjusting this week's workouts a little bit due to some necessary celebrating that will be going on this weekend. It's my boyfriend's birthday on Friday so that makes me wary to schedule a run Saturday morning. I think I'll tackle the long run Sunday morning this week instead. So the executive decision has been made to rearrange my routine this week and to start by taking today off, not to mention I wanted to join my sister and my two beautiful nieces to pick out princess Halloween costumes at the Disney Store tonight. Sometimes other things just take the cake when compared to a run. :-) Tomorrow and Friday I will fit a workout in and then take Saturday off. Sunday - 10 to 11 miles here I come. This week's long run is scaled back but the following week I'll climb up again and do 15 to 16 miles. I'm getting there! Only three more long runs until the Baltimore half and then another three runs until the big race! I can't believe how close it's getting.

Training Tidbit #2
Post workout nutrition is vital for a successful training regimen. The two most important ingredients in a snack after training are carbs and protein. This combination speeds up recovery. WebMD says it helps in "replenishing glycogen stores and possibly increasing protein synthesis." Experts recommend eating this type of snack within an hour, preferrably 30 minutes after working out.

I tried a new snack after my last week's long run and loved it! I spread reduced fat peanut butter (about one tablespoon) on one slice of multigrain bread. Then I put a handful of Banana Nut Cheerios (mmm!) on top of the PB and folded it in half. Yum!! The protein and carbs from the PB and the carbs and the multigrain from the bread and the cheerios were a great mix!

Other good snacks:
Peanut butter
Banana (with PB)
Yogurt (maybe add some berries)
Whey protein shake*said on many Web sites to be the best path to take
Tuna on whole wheat bread
Turkey with cheese and apple slices
Skim milk

New Shoes and a Kick in the Ass

The title of this post pretty much says it all. The new shoes got me out the door and a constant kick in the ass (from me) kept me going.

My shoes arrived yesterday (finally!) and today was the first time I was able to try them out, which is the main reason I forced myself into running clothes and outside to hit the pavement. I won't lie, this run was painful. I had little desire to get out there in the first place, let alone knock out a seven- to eight-mile quality run according to my training program. The nonstop mental battle was an added obstacle throughout a majority of the the six and a half miles that I ended up finishing. It was one of those runs where no matter how deep you dig for inspiration or motivation you come out with an empty hand and the bad guy on your shoulder telling you to just stop. I just felt heavy today too, like I was carrying another couple legs on my hips and a few pounds of led in my stomach. These are the runs where you just run to get it over with, you just run because your training program tells you that's what you should do. Nike would say, Just Do It ... I would have probably added a choice word in there.

I got a little over five miles and that so-called extra weight was telling me to give up. Then I figured I mine as well run off those extra additions while I'm at it. Who knows where that jolt of minor motivation sprung up from. I ended up at my apartment around six and a half miles and that was good enough for today. Even though there are the runs that always start off with nothing but negativity, it always (ALWAYS) feels good to finish a workout. On another somewhat positive note - I loved my shoes! AND ... I did run with an average 8:30min./mile pace, which was a lot better than I'd anticipated ending up with.

This is something I try to think of when I come up unsuccessful when looking for motivation ...

"Everyone would rather party, or even veg out... instead of buckling down. That's the easy path. Being a true rebel nowadays means embracing responsibility with gusto and energy. The last rebellious act, really, is to COMMIT TO SUCCESS, no. matter. what."

14 and Cruising!

It's been awhile! Sorry about that ... I had a busy weekend and then wasn't feeling great today.

Back to training. Last Friday I was good and didn't do anything active. I was hoping for another successful long run like the week before. I was almost superstitious in how I spent the night before the 14-miler, imitating the same routine from the previous Friday. In the back of my head I couldn't keep from worrying about my ankle and how that might feel for 14 miles. I dug up my hockey gear knowing there had to be some kind of ankle brace or wrap that I could use. Ankle injuries aren't a foreign occurrence for me ... high ankle sprains, regular ankle sprains - you name it, I had it. I even played with a walking cast my junior year at IU during field hockey season. Anyway, my confidence was right on the money ... low and behold, an ankle brace. I threw that on top of my already prepared pile of running stuff for the next morning including my running clothes, shoes, Garmin watch, water bottle belt and the GU. My sister gave me her running belt to use the week before and it came in handy. There are far too many runs where I am dying for water toward the end. There's also a pocket attached, which is nice for my GU.

Waking up to "All I Want To Do" by Sugarland doesn't get me excited as I was hoping it would ... but that's what I got to wake up to at 6:45 last Saturday morning. After rolling around in my bed for a few minutes, I got up, got dressed, brushed my teeth and then armed myself. I feel like I'm going to war with all that stuff I have. Each run I leave my apartment with something new. This time I took my phone just in case I needed to call someone to pick me up if my ankle acted up. I also had a route written out on a little piece of paper. It's a good skeleton and then with my Garmin I can fudge it how I want to. So am I ready to go? Ankle brace ... check. Watch ... check. Water belt ... check. GU ... check. Phone ... check. Directions ... check. Yup - here goes nothing. Just going on another run - like any other run I've walked out the door for.

Other than having to loosen the brace somewhere in that first mile (it's probably good to keep blood circulating), it was an excellent run! I felt very good despite normal aches and pains. It was even a hilly course and that didn't get to me much either. I stopped once around the seven and a half mile mark and did the GU. This time I tried the tri berry GU and actually kind of liked it. That was a first for me (trying the gel GU, that is) but it's just as it sounds, berry-flavored gel. It surprised me how much of it there was though, which kind of grossed me out after awhile. My ankle cooperated more or less. I catered to it during the last four miles when it started to hurt again. I had to be careful pushing off it when running up hills and then when I was running up and down the curbs and in the grass when there wasn't a sidewalk. My finishing pace was a nine minute mile and I'm definitely okay with that.

To make a long story short, I took off Sunday and enjoyed watching the Eagles beat the Panthers in Charlotte. Today I took it easy too as I wasn't feeling up to par. I get pretty bad headaches and I woke up with a screaming one this morning. I attempted the elliptical a little later in the evening. Easy did it. Tomorrow I'm scheduled for a seven- to eight-mile run; we'll see how many I feel like doing, or have time to do.

Check out the new week's training schedule on the side bar! :-) Thanks for reading and happy running!!

Pain, Pain Go Away ...

Even though yesterday was supposed to be a short three- to four-mile run, I took it easy and stuck to some core work. My ankle is still bothering me, so much so it was hard to walk up and down stairs. I've been doing a bit of research and I think it's just a form of tendonitis (and a result of overuse) so I'll continue to monitor it and I'll start to ice it. For core work, I did several exercises on the exercise ball and a couple sets of push-ups.

Today I am slated for a "Tempo" six- to seven-miler. The pain in my ankle is nagging and I'm fairly certain it would come back with bells on if I went on a run. I'll have to play this one by ear. After work if the pain has not subsided completely, then I will have to resort to another form of exercise with not as much pressure and pounding. I was thinking of doing an elliptical/bike workout and then possibly a P90x DVD. Even if I am miraculously feeling better, I doubt I'll be able to make it a tempo run; but I'd be happy if I can hit the pavement at all. Missing a run, especially one that's longer, will be a tough call for me to make. I hate feeling behind in training as a rookie racer. But I keep reminding myself that if I push it too hard now, then my ankle injury might force me to take even more time off and that's not what I want or need. I hope to recover enough to still hit my long run numbers (14 miles) this week - THAT, I will not miss.

I'll be talking to you later tonight. :-) Time for work!

Ankle Aches & Training Tidbit #1

Well so much for listening to my body. I ran a painful six and a half miles after work today. That pain in the inside of my right ankle came back kicking and screaming. I felt it start to develop again around mile three and it never felt the need to take a hike! Pushing off of it, especially running uphill, is when it irritates me the most. To play it safe, I might knock down the mileage tomorrow or take it extra easy.

I was supposed to run seven to eight miles today according to my training schedule. I drove to a random location to get a different sense of scenery, so my route was quite random. When I got back to my car at six and a half miles I just decided to call it a night. Running back and forth for another half mile to hit the expected mileage wasn't in the cards this evening. I averaged an eight and a half minute mile and that was satisfying enough since I felt like a knife was carving a picture in my ankle for a majority of the run.

~TRAINING TIDBIT~
Core work is an essential part of any type of athletic training, and this is especially true in running. Having a strong and durable core will maximize your stability and give you necessary strength to keep going when maybe your legs want to buckle. I'll do a variety of core work. I bought the P90X series and will sometimes integrate that into my work outs, but lately since I'm training for a marathon and am not just working out to stay in shape, I've been using the ab and core DVDs.  I highly recommend this ... I saw and felt results in just a week.

If I'm not following the P90X DVDs, I'll typically pull out my exercise ball. Using an exercise ball (or a stability ball) is more beneficial and efficient than doing a regular crunch. The extension you experience when using an exercise ball is significantly greater, and you're able to target and work out multiple stomach muscles at the same time. Doing a regular crunch on the floor limits you and only allows you to target minimal stomach muscles with each exercise. Whenever you are able to target all the stomach muscles (or the entire area of whatever you are focusing on) it will prove to be a better workout.
Here are a few Web sites to find some examples of exercise ball work outs:
About
Fitness Magazine
Exercise Ball Workouts
Mayo Clinic

A good rule of thumb is if it's easy - it's not working. Push your limits when you are trying to build up strength or endurance. If regular crunches or exercise ball workouts are too easy, add a little weight! Start out light and work up as you get stronger.

Don't forget - core workouts don't just mean working on your abs. It's important to include your lower back as well. Incorporating the superman exercise is a good one to start with. Stay tuned for more core examples throughout my training. I'll also be discussing other "Training Tidbits," such as strength training, diet and nutrition, mentality, goal-setting, and whatever else I feel is vital as I come across it. Please let me know if you'd like me to touch on a particular topic as well.

As always, thanks for your continued support! Talk to you soon!

Long Run = Success ... Now Give Me a Beer

I'm excited to write about my long run today but I don't have a whole lot of energy left in me so this might be a short one. Knocked out 12.25 miles and felt absolutely great. My breathing was awesome and I hardly felt fatigued; however my legs started talking about halfway through and were screaming by the end of the run. I just figure that's just how it's going to be. I'm sure there are few and far between who can run long distances without those aches and pains. I also think that's a sign of worn down shoes, so I'm looking forward to getting mine in the mail this next week. They're much needed!

Again, pace has been a tough battle for me ... slowing it down, that is. Today I averaged a 9.29 pace, which shows a lot of discipline on my end. Apparently you are supposed to slow up your long run pace two minutes or so per mile. I don't think I want to slow it down any more than I have, but it's also good to know that I'm slightly ahead of where I need to be. Hopefully with the adrenaline on race morning I will surprise myself with a four hour jolt of energy and speed! :-)

Around the 7.5 mile mark, I tried a cranberry apple GU Chomp. I loved it! It's basically a fruity gummy and who doesn't like gummies! :-) Mentally that may have given me an extra something but I don't know how much I gained from it.

My sister, Marley, and my brother-in-law's sister, Ashley (both runners as well) ran with me today. They are training for the Baltimore half-marathon. We stayed together and carried conversation for 10.5 miles and then I finished up a little less than a couple more myself. Running with someone else makes a world of difference for me - it's someone to hold you accountable, someone to occupy your mind from any pain and someone else setting out to do the same thing you are. Another sister of mine, Meg, just registered today for the OBX half-marathon so we'll be able to drink a beer together after I finish the full! Being able to run/race with my sisters is one of the greatest things about this sport for me. I mean if you think about it I'm combining two things that are very dear to me, which is great motivation. Whenever you feel like you can't go another mile, think of the reasons you're out there in the first place. A big reason for me is the strength that my family gives me.

Ok - I know I said this wouldn't be long but I guess like during my run today, I got a second wind. Now, it's time to celebrate a great run and the holiday weekend with some cold beverages! :-)

My Date with Garmin

That was fun! Yes, I'm talking about my run today. First of all, I lied ... the run today was supposed to be a six to seven miler, not five to six. So why in the heck did I enjoy my six mile run?!

Like I said in my last entry, my Garmin watch came in the mail yesterday so I got to try it out today. When I got home from work this evening, running was hardly on my radar. However, I got a sudden jolt of energy that came from who knows where so I quickly changed into running clothes while it lasted, grabbed my watch and walked out the door. It was so great to leave my apartment without having to map a run online before I left.

The six miles felt like nothing - I was flying! I must have looked at my watch every half mile but they seemed to pass by quicker than usual. I still need to read through the manual because it looks like it has a lot more than I thought but the time, pace, distance and calories burnt will keep me occupied at least for a little while. Now you don't have to tell me twice, or even once, that this excitement will wear off. I know that. But don't spoil my fun just yet. :-) Unlike most running days I didn't wear my iPod either. I didn't quite do the hill workout I mentioned I was going to attempt. Instead I just created the most random run I possibly could have. I kicked up my pace a bit and made sure I hit a fair share of hills.

Now that I have a Garmin ... I need some new shoes. Mine have seen much better days! Any suggestions?

Only 39 more days until the Baltimore half ...