Do Not Worry! I'll Be Back

Hello! I'm still here. It is a busy time, it just is, and I have not had many moments at the computer. I am running, and really let my body recover from the half this time. I usually do not, but I know this will make me a better runner. I will have more to report on in January for sure. I am going to help my friend Ashley train for the ING Half in March. I am excited to be helping someone. I cannot believe I feel experienced. Ha ha.

TURKEY DAY HALF

The Atlanta Thanksgiving Day Half was a wonderful experience. My time was exactly what I predicted 2:15. I am very excited about this. It is fun to be able to project your race times. Kellie and I had a blast running together. We had never seen each other run. We have the same background in that running is a newer thing for us. We did not have much athletic training before all this, so we figure we have more years ahead than most.

It was a chilly morning 42, but in Georgia that feels like 35. We packed a check in bag so that we would have warm clothes to change into at the end. Boy, was that smart!! We had a plan to take the first mile slow and gradually pick it up. Kellie and I were both surprised when the mile-marker said 7. We were just shocked at how quickly things had gone and how well we were doing. They gave out Jelly Belly sport beans at mile 7 and then it was down hill for a mile. Kellie picked it up, and I almost lost her. I told her at mile 9 to go ahead, and she finished with a time of 2:10. It was great to run this for the second time because I could feel the benefits of my training on hills. My hip flexors were a little sore, but my cardio was ho-hum. So I realize that for me to improve more, I just need to teach my self faster turn over. This was the first time I completely understood that. I know about speed work and tempo runs, but realizing how far I have come cardio-wise, really inspires me to want to get my legs moving. Next year, I will do this one in under 2 hours for sure!

The Atlanta

Hello! Sorry I have not blogged in a few weeks. I am in taper mode, and so things are calm and resting around my running. I know my inclination to over train.... You have to run smart. My friend Kellie and I are about to fulfill a dream of ours. We are going to run together. We talked this week and decided to run the Atlanta Half instead of the full. What? Yes, I feel so confident in my marathon training, that this is not really bugging me that much to switch. We decided that with her injury recovery and our desire to stay together during the race (would not happen in the Marathon), we should do the half. It will be a blast, a dream, and a great accomplishment. Kellie headed onto the Marathon path a couple of years ago, and I told I did not think I would ever run one. But we made a pact that we would do one together at 35. Well we are 36, not bad. I cannot believe how far we have come. My health is completely different, and I owe inspiration to Kellie and her never-ending goal setting. I am looking forward to this run so much!

VOTE for my time: Garlic Roll if you are the closest

• Last year's time: 2:40. I had just completed my first full-marathon 2 weeks earlier and was completely worn out. Probably should not have run it, but I did.
• It is a tough course, but you know how I like the hills. I think my strategies have improved
• I am trained for a FULL, so a half should be a piece of cake....really, what is 13 miles?
• My legs feel completely fresh
• I have been tapering well and eating well
• It is thanksgiving and I'll want to get home and eat

RESULTS--UPDATED

RESULTS! A PR on my Half-Marathon time. I ran the Silver Comet Half-Marathon in 2:08. My original goal was 2:11, so I beat that! My goal in the last 2 weeks was 2:04, and I was pretty close. With the race conditions, I was really proud of how I did. This is about 2 minutes per mile faster than last years race (a 2:28:59). I figured 1 minute for weight-loss and one for hard work over the past year and a half.

Halloween was fun for all. I started the day at 5:40 am and Kim and I headed to the race. It was about 68 degrees, so I knew that I would not need my throw away shirt (got them at goodwill for 1/2 price), and after wearing my capri pants, really had wished I had worn my running skirt. We were good for the first mile and a half before the trail began, but then it started pouring/raining/misting for a good amount of the race. I was cool with the rain since I had run my last full marathon in the rain. The rain on the capri pants created some good resistance, but the cooling temperatures were a different story. We were hot at the beginning of the race and very cold at the end. With wet clothes, it was a tough combination. I waited at the finish line about 20 minutes for my buddy Kim and we hightailed it to the buses where we waited in the rain for a ride. Finally got to the car 40 minutes later. At this point, I was shaking and my jaw was uncontrollably shaking. I think I was going hypothermic---really. The preparation paid off in that we had extra clothes packed in our "trackstar momma" bags and also had our throw away shirts---YES. We changed in the Publix and quickly bought a 12 inch sub for a snack. We ran hard, so we were hungry.

The Race: I felt good the whole race. It was funny because this being my 5th Half-Marathon, it was beginning to feel like a 10k in that it did not seem that long, and I went through the same "humps" that I did when I began running 10ks. I knew when to push and when to just stay steady. I also knew how much I had left in the tank at all times. I re-fueled with 2 Hammer Gels at Mile 4 and Mile 8. That worked well. I carried my own water like I always do and took water on the course 3 times. My watch was not picking up the correct time or pace. I think my timing chip was messing with it? So, I generally knew where I was and counted on the people calling splits. I made goals from mile to mile and was very excited to be nailing them up to mile 9. After mile 9, I slowed a little and was ok with it. This is where the flat terrain issues kicked in. I just need the terrain variety to mix it up. My legs just stayed at that pace and would not go any faster. I did some strides, and that helped, but no real bursts of speed. It was ok because I knew I was not running out of juice.

Recovery: For my full-marathon training, this week was supposed to be a 20 miler, and I definitely got the work out from the race. I have been sore in a good way and know when I run tomorrow that will help. It is funny because I have been especially hungry after this race, which means I was burning lots of glycogen. I have listened and refueled as needed.

This WEEK: a 20 miler on the horizon!

The NAME: Track Star Momma

How did I become a Track Star Momma. I realized after all these Blogs that I have not explained how my buddy Kim and I became Track Star Mommas. Early one morning, Kim and I were doing drills in the cul-de-sac, running, lifting, etc and a guy came out of nowwhere. My first thought was that we were going to have to defend ourselves, and so I mentally prepared. He stopped and asked us if we were Track Stars and then walked away..or disappeared into the morning. He did not laugh but, we did, after he left. So, the name has stayed with us, and we even got workout bags embroidered with the name. I am far from a track star.

Flat No More

I think I will no longer do my long runs (over 13 miles) on the greenways. As I mentioned before, by body does not like to run for a long period on flat terrain. I know that most people look for flat when doing long runs, but I need to re-think this for sure. When I run flat, I cramp more and am more fatigued throughout the rest of day. Today, I did a 16 mile run using my hilly 5 mile route and my neighborhood. It was awesome. Since I am supposed to slow my pace for the long runs, this course helps me do that and also the mix of terrain keeps my legs alive. I felt at the end that I could have raced to the finish line. SO, next weeks Half, I am going to keep my planned pace for 9 miles and kick it up a notch in the last 4 miles. WOW!

FUEL for TODAY: Banana before the run, 2 sample L'arabars (I'm out of gels..whoops), and 2 S-Caps. Worked great!

Recovery: Chocolate Milk! Worked great!

A Perfect Run

Thank you Lord for not allowing me to control my life. If we only listened all of the time. This morning I did not run and was feeling bad about it because I do not like to run at night and knew that that is what had to happen. Mentally, I like to run at night, but physically I am just slow and not fresh. Thank you Lord for proving me wrong. I had the best run of my "career." It was a balmy 63 degrees (never really understood the word balmy until tonight), and I did a 7 mile tempo run. It was awesome.....whoah. A tempo run is supposed to be comfortably hard, but for this one I was working hard and really enjoying it, barely sweating because of the nice breeze and felt light and free. I have not always been so up beat about the tempo runs (ha), but today was a new day. I am thankful that God exceeded my expectations and that he has control. I love running.

Bring On HALLOWEEN--VOTE

I am thrilled that it is FALL in Georgia. Well, ok, this week it has seemed like winter running in the morning with a low of 30 something. I bypassed the short-sleeve wear altogether and went straight to long sleeves, jacket, and gloves. This is perfect training for how cold it will be on Thanksgiving for the Marathon. I am very excited about my upcoming race on Halloween, the Silver Comet Half-Marathon! I know that I am going to do well and will PR (personal record) for sure. So, are you ready to Vote again? For Garlic Rolls....YUM. Here is some info that you need to know to make and educated decision.

Last Years Race Info: Time 2:28:50

• I was two weeks out from my first Marathon (completely overtrained and worn out)
• I ran conservatively last year, more like a long run because of the upcoming marathon
• I am 30lbs lighter (they say, 2 seconds per lb faster per mile??)
• The course is FLAT. Flat is not easier for me, so my plan is to do bursts of speed to mix it up a little
• Legs are feeling great, and I plan to push it hard (supposed to do a 20 miler that day, so a fast 13.1 should do the trick)
• VOTE ON! Thanks for the encouragement

Wowee

Rain Damage:

WOW, today I did an 18 miler at the greenway. Today, I was determined not to retrace my steps. I like out and back and that is what the greenway provides....but out and back and out and back again was not appealing to me today, so I just ventured around the sidewalks near the greenway for 6 miles and then headed on the trail. Near the end of the trail is another small greenway into another city, but there was caution tape and a sign that said "closed" due to structural damage. The floods happened only 2 days after I had a muddy birthday run on the greenway. I noticed that the railings (about 15 feet off the ground) were covered in leaves and mud. WOW, it was incredible. The rest of the greenway was well cared for, so I know some people worked very hard to clean it up. My goal was to make it to 15 without consulting with myself on how I was feeling. I have to say that I was disappointed with how crampy my legs felt at 15. I was hoping for a strong finish. It just reminds me to respect the run, every time I run. I started my run at 8:30 after my metabolism had already awoken, and I think that might be the cause. I was very hungry through the run but took two gels. Next one is 20 miles. I'm tired today. Whew.

Upper-Body Strength

My goal: To be able to do REAL push-ups. This was a low mileage training week for me...just a few 6, 5, and even a 3 miler (been a while). Upcoming long run is 18 miles, so I am going to get pumped all week for it!! It has concerned me for sometime now that I cannot do a REAL push-up. I can haul and carry with the best of them, but when it comes to going all the way down to the ground from my long outstretched arms, it's a face plant. I can do planks all sides but not a real push-up. I do the pilates push-up and of course the girly push-up with knees on the floor. I will get there. John is going to help me and be my upper body trainer. This will be fun.

Lightnin'

Nothing can stop me...

I am dedicated, but I am not stupid. This morning, I woke up around 4 am to lightning. We have had a deluge of storms lately and lots of flooding. So when I heard the lightning, I knew it was not a passing fancy. I was kind of irked about not running, but I decided to make the best of it and just have a great day. I looked at my training schedule when I got home, and it said a 3 miler, so I did a strength training workout instead. It was good for me. Tomorrow is a 7 mile speed workout, so I arranged to go to school early and use their treadmill for this run. That way, if the storms keep coming, I can run on.

Long Run Report: My 16 miler was good. I took a personal day from school, also my birthday, and ran and ate a big lunch with my husband. It was a good day. It had been raining all week, so the greenway where I ran was muddy and flooded. I love the adventure, so it was fun to jump around a little. I felt good the whole way, my pace was good and slow. My legs got a little crampy toward the end, but then I realized that I had only taken one gel. I am getting a little cavalier with my long runs. The run was about 3 hours, and I should have fueled at least twice, but I did not. It left me with a bottomless pit feeling (not hunger, but nutrition), like I had missed something. It has been a while since I ran that long, so I needed that reminder.

I have fueled a lot this weekend with CAKE. It is gone now, so that is good. For some reason, Rhodes Bakery cakes just do not seem to bother my sugar levels. I think it is mental. Yes, I just want to eat cake. Happy it's gone....until next birthday.

Four What?

What! I knew it was coming. My minimum weekday run has been 5 miles for the past few weeks..tempo, speed, easy. The training plan has 6, 7, and 8 mile runs during the week in the upcoming weeks. Looking ahead, the timing works great cause my longer weekday runs may fall when I have day off from school. The 6 milers will be at least once a week from here on out, so you know what that means....4. Four am, 4 am. Once you have kids, no time of the day is sacred, right? Well, Savannah is almost 4 years old and middle-of-the-night callings are infrequent, so 4 something is early for me. I knew it would come (predicted in the summer). Ok, it was only 10 minutes earlier than my normal 5 am wake up, but my alarm clock started with a 4. When I set it last night, I laughed. It really wasn't bad. I actually woke up at 3 something excited about my 4:50 alarm. I just needed an extra 10 minutes to run an extra mile.

Long Run Report: This is the exciting time! Last weeks long run was 13 miles (supposed to be 14, but I picked up the pace to make it home on time, so that counts). It was great. I took one gel (orange hammer...goopy, not too sugary and no acid indigestion) and a l'arabar sample with me. I only took the gel and felt great. The 13 felt like maybe 7, so I am excited that my body has reached a new minimum of "feeling it." I felt great, almost forgot to do my normal routine cause I did not feel fatigued. Fatigue is good because it pushes you to take care of yourself. Memory kicked in though and I prepared a Hammer recovery drink. After I showered, I realized I did not have a suitable breakfast item, so I made french fries (Trader Joes ones are delicious) and put cheese and bacon bits on them with sour cream. PERFECT recovery food. I usually have a stash of roasted potatoes that I can top and eat at any time. This has fueled me for the weeks when the long runs are over 10. The next long run is 16 miles. I am looking forward to it.

A PR!

US 10k Classic 2009

I made a Personal Record today at the US 10k Classic! I could not believe it. This is NOT a PR course, but I did it. My time was 59:29. 16 seconds faster than my fastest 10k and 10:15 faster than last years US 10k Classic. Was it all the hype about how I thought I would PR, the positive thinking, the talking about it, the excitement?..I felt God the whole way. He cares about the small things like a 10k race.

As you read in the previous Blog entry, this course is full of hills. When you talk to experienced runners around here about this race, they are all wide-eyed and mention the hills first thing. Ones who are not runners but are told the stretch of highway where the race takes place are also wide-eyed and say "whooo." I think that just makes me more determined.

At mile 4, I kind of went anaerobic for a few minutes after the long ascent. But it was good after that because it broke me through to a new level for the rest of the race. I noticed the mile-maker clock at 4 miles said 38 minutes (I started my watch after the official start because it took me a minute before I crossed the start line...so it was actually 37 min for me). I shook my head in disbelief because I knew that if I had made it this far with a good time, I could PR. My pace slowed a little for the last 2 miles, but I felt great. It was funny because I did not check my chronogropher the whole race; just happened to see the mile marker at 4. I concentrated on my pace going down the hills and my breathing/foot rhythm going up the hills. Not running with the ipod helped me keep a good rhythm and helped to take the focus off the hills.

The race opened with Special Ops Paratroopers coming down to the national anthem and finished with a huge spread of goodies by Publix after the race. The post-race concert featured Beatles cover group called The Return. We (Kim and I) stayed to see the awards for the Pole Walkers, Runner, Cyclists, Wheelchair, and In-line Skaters. The first 1,000 finishers got a medal. Maybe that will be me next year!

A GREAT PERK: We got into WhiteWater FREE and our family was half-price. Savannah had a blast at WhiteWater and rode the big tube rides over and over. It was such a blast.

Cyclists

Cyclists 100k finish

Pole Walker

The Party

After Race Celebration with Kim

US 10K Classic

CHECK IT OUT: THE ELEVATION CHART FOR THE US 10k Challenge and then VOTE.
You could win a garlic roll.

Factors to be considered before voting:

• It has been a year, and I have done a lot of running: 4 Halfs, 2 Marathons, Numerous 5k and 10ks
• I am 25lbs lighter
• My normal runs are on hills
• My legs are fresh, not overtrained like last year
• I run 4 to 5 days a week now
• You decide.

Marathon Plan

I've Got a Plan

Ok, so my maintenance miles have ended this week. I have kept my goal of 20-25 miles per week since my Marathon on June 20th. I have surpassed this goal on several occasions and feel very strong to train for the next Marathon in November.

Runner's World has a great training plan guide called the Smart Coach. You type in your weekly mileage, the level (easy, moderate, hard) of training you would like to do, your distance that you are training for, your most recent race time, and how many weeks you would like to train. From that, it calculates a Marathon plan. I put in Moderate because it keeps my during-the-week-runs between 5 and 8 miles, which I can handle before going to work without having to think of the 4 am hour. Ok, when it get to 7 and 8 miles, I'll have to figure that out....oh, dark thirty.

The plan is reasonable and seems easy. What I do not understand in these Marathon training schedules is how I am supposed to run so slow on Easy and Long runs. Am I missing something? I definitely pace differently for each type of run, but I do not know how to run at an 11:34 pace unless I have already worn myself out for 20 miles. I want improve my time by 15 minutes for the next marathon. This is completely possible and will keep me a healthy runner. I want to run for a long time.

It's going to be a good race. Thanks Runner's World!

I Love Running

No doubt, I love running. I've created a blog, so yes this is obvious. Today I ran 9.5 miles (planned to run 8, but Kim joined me at 3.7 and wanted to do 6). I have come over a hump in my long runs. Today's 9.5 felt like a nice 5 miler. About half-way through the day, I thought, "I really need to work out today"...oh, and then I remembered that I already ran this morning. Maybe an allergy fog has clouded my brain, or the long run, according to the body, is just a regular run now. My tempo was under my half-marathon pace, so that was good too. This makes me look forward to the Silver Comet Half in October. I may PR by 10-15 minutes on this one. My next race is the 10k classic, and I am super excited for it and very ready. I know that I will PR even with the well-known rolling hills. YIPPPPEEEE.

The Love Hate

The Speed Work

To clarify, I am not fast. I am faster that I was last year, but I am not fast. Just like the saxophone, I did not learn it overnight. As I was doing speed work this week, I was thinking what a love-hate relationship I have with speed work. When I am doing it (although it wasn't that bad this time, maybe I need to speed up), I want it to be over. When it is over, I am so glad I did it. A day later, I want to do it again but know that I need to be a balanced runner and do my tempo, long, easy runs too. How funny. Expect the unexpected with running. I tell my students that anything is possible, but running has definitely given new meaning to this mantra. I am looking forward to my early morning run on Saturday. Sleeping in is not in my vocabulary.

Marathon Decision Made

Done Deal

I've been keeping up with my mileage maintenance goals. The transition to school should be good since I have been getting up early to run. Yesterday, I did a "speed session" on the track. I put it in quotes because I've been watching the World Track Championships. Now that is fast. It is interesting to watch the difference between the runners. The winners have such a smooth delivery and form. It's funny because the 100m dash runners look like they are on fast forward.

There is a lot of advice out there on how to improve your speed, lots of different workouts...etc. I've decided to do Yasso 800s for my workouts. They are simple. Take your marathon goal time, make it minutes, and then run 800m in that time with recovery in between. Start with 4 reps at the first workout and build up to 10 reps. I can remember this and see progress.

I've decided on my next Marathon, the Atlanta Marathon on Thanksgiving Day. My friend Kellie and I will be running it together. It is a dream for us because, 5 years ago she challenged us to run a marathon. I thought, NO WAY. She ran the DC Marathon...and of course now, I'm hooked. It will be fun!

Nutrition: People ask me about nutrition. I enjoy the science of nutrition. As I continue to make physical goals, the needs of my body changes. Here are some things I have cut out because they simply are not worth the calories or the fat, and I can always find something better for me and more satisfying. I do have these items once in a while, but I do not desire them because I have made a habit of saying that they are off limits. Read the labels, and you will be surprised. I'll put a substitute in parenthesis.

• Peanut Butter/Peanuts/Nuts: (I have these occasionally but really watch the portions)
• Bacon (bacon bits for flavor)
• Cookies and Brownies (make my own with whole-wheat flour and alternative fats)
• Regular Potato Chips (baked chips, Ruffles are great)
• Ice Cream (Frozen Yogurt, Skinny Cow Brand treats)
• Pasta (I prefer potatoes as my carb of choice)
• Butter (I just do not use it, but you could use spray butter)
• Creamy Dressings (you can make some from low-fat yogurt, or use Kraft Italian Vinaigrette (4g of fat)
• Cream Cheese (hummus)

Tips:

• Check for Low-fat alternatives: Sour Cream, Yogurt, Cheese (2%), milk, crackers, etc. They have made so many improvements and taste so good!

Gonna Fly Now

Howdy! I have not posted in a couple weeks. Running is going well. I've been motivated and a very happy runner. I am keeping my 20-25 mile a week goal. Have done 2 speed sessions per se and some strength training. Again, Savannah likes to help me with resistance.

My Route: We have a "favorite 5" mile route near my house but have not been able to use it because of construction. So, it forced us to do a route that is not always a favorite...the "backwards five" which includes about 2 ish miles of various hills. I know this route has helped me with my races, so I have done it about once a week in the past. Well, since construction ( all summer), this is my only 5 mile route available. I think it is good because the muscles are always working the hills. And when I want to do a 10 miler, I do it twice. I really like it now and feel the improvement. Soon, my body will say, what's next? This route will be awesome training for the US 10k classic in September. I am starting to itch to do another race, but I want to save money and do the races I really love. I know that I will PR on the US 10k classic, even though it is not an easy 10k.

The Joy of Running: I was at the Jason Mraz concert this past week. It was unbelievable and so joyful. He is the real deal and gives a great concert. As I was sitting there, I felt so much peacefulness and joy. I thought, I have felt this same feeling recently...when was that...oh yea, when I was running. So, even when you do not feel like getting out there or you think, hey, I'm not 100%, just remember the peacefulness and joy that you experience during a run or just after. It is wonderful and an unexpected gift that God gives you.

Runnin' Runnin' Run Runnin' Runnin'

Keeping the Mileage:

I am very excited. I feel like I have come up a level in my running experience. I have been running for a year and 3 months and have learned a lot. I really feel like a runner now. My legs are confident, and I am more in tune with my body and what it needs to maintain mileage.

My goal after the marathon was to maintain my mileage. Besides the two weeks of light mileage after the marathon, I have averaged about 20-25 miles a week. This is comfortable to me with a max at 30. It will keep me in half-marathon shape at all times and allow me to work on speed and increasing the consecutive running days. I have pretty much gone with every-other-day philosophy, but after this marathon I feel like my legs have moved to a new level and can handle more consecutive days of running. I plan to stick with one long run of 10-15 miles, a speed workout, and a tempo run, and two easy runs per week of 4-6 miles.

READING ABOUT RUNNING:

One thing that I wanted to improve this year was making time to read. I enjoy reading but have not made it a consistent habit since I graduated from college in 2001 (kinda was burnt out on the reading). I feel blessed to have running, and I am doubly blessed because it has brought about a passion for reading as well. I have read many training books this year and am now reading biographical running books. It's fun to have a purpose in reading.

I just finished Bart Yasso's book, My Life on the Run. It is wonderful, inspiring, and hilarious. I looked forward to reading it every night and highly recommend it. It just reminds me that life is what you make of it. Nothing if off-limits, and you can achieve your goals at any age.

I decided today to renew my subscription to Runner's World. My buddy Kim had given me the subscription for Christmas. I typically will devour the magazine in one night. Even though, the magazine is just a highlight to the awesome website and not too deep into running philosophy, it is helpful and a positive alternative to the news or gossip magazines. I have also gotten many quick exercise tips.

I have a subscription to Marathon and Beyond. Talk about about tales of running. This magazine highlights heroes of running (or crazy ultra-runners) who have gone way beyond the norm. It is very deep and written more in a journal style. I like it, but I do not plan to do an ultra any time soon....KIM P.

PEACHTREE 2009

PEACHTREE ROAD RACE 2009

It has been two weeks since I ran the Marathon. I feel awesome. I feel nothing like I did after the first marathon. I know my body is still recovering, but I certainly cannot "feel it." I got back from my trip and just a few days later ran the Peachtree Road Race. I was wondering how I would feel racing again so soon after a marathon. I have really taken it easy since the marathon.

The Peachtree is not an easy 10k, not the hardest, but not to be considered a fast course (ok, the first 3 are fast). The weather was perfect and this year because I registered with a qualifying time, I was given a Time group 2 number. It was cool because were were granted access to what seemed like our own little warm up area...ok, and 10,000 others. It had a nice stream of port-o-lets which all had toilet paper and a nice parking lot near the start to chill and do warm ups. Kim and I got there early and we had plenty of time to use the port-o-lets twice, a luxury! Close to 7:30, we headed up to the announcer and watched the elite runners jumping and getting in gear for their start. It was awesome. They all looked fast and were just pure muscle. After their start, we headed back to get in line with Time Group 2. The crowd, the excitement, the positive vibe. We all smelled good at that point. The weather could not have been better. At our start time 7:36, it was 70 degrees. This year, they had timing chips, for 55,000 people.... SOOO cool.

I did not set a time goal as I usually do because I did not have any idea of where my legs were or how it would be jukin' around other runners (last year, I acquired a number in time group 8 and there were lots of walkers). I knew that I felt good, but runners know this does not mean that after mile 2, your legs would start talking, "you just ran a marathon, what are you thinking." All the books warn, do not race after a marathon, relax, recover...I do not like this, but I am trying to be good so that I can run for a long time. I knew that I was good about 2 miles in. It just felt great, and I was able to breath deeply at a great pace. After mile 3, the hills kicked in. I did not have my usual power on the hills and thus my time slowed. I felt fine, but just could not kick it like usual. I was happy just to be running at a steady pace and not feeling muscle fatigue, aches or pains, etc. It was a fun run. I finished only a minute and a half over my best 10k time. So, that was great. I did not expect to have such a close time to my PR. Exciting. Now, I cannot wait to race again.

Publix was one of the sponsors and handed out water, coke, and Powerade along with other sponsors who handed out pretzels, granola, ice cream sandwiches. I was in heaven snacking on all this on our 2 mile walk back to Marta. Coke tastes the best after a good run. It is worth running to taste it at its best. Kim and I had fun. This was my second Peachtree, and I will do it again. Happy Birthday, USA!

Report Number 3

REPORT NUMBER 3

Race Entertainment: I really have been quite detached from my ipod lately when running. I know this has helped me run better and track my progress better. But, I do know that I need it...especially during the marathon. My computer at school houses my itunes, and they were being replaced. So, I did not have access to my itunes before the race. My buddy Kim and I used her itunes to make a play list to load on my shuffle. I also purchased some inspirational talks by Wayne Dyer. It was perfect! Perfect! I had some new music to listen to that had been tested by Kim and some intellectual things to keep my mind awake and not on the mileage. At Mile 5, I fueled up and hooked up the ipod. The music was great and just when that was enough around Mile 14, Wayne Dyer came on. Wayne Dyer is an inspirational speaker. I have always been very interested in how we use our mind to improve our lives. He speaks all about this. It was the perfect combo for me because he was speaking about 101 ways to improve your life, and this engaged a different part of my brain. At the end of a run, it is difficult to avoid the negative thoughts. Not because I am being negative, but because the body is ready to stop running, it is running out of fuel. It is a defense mechanism. I can honestly say that I did not have a negative thought during the whole race. I think accessing this part of my brain took away from many of the pitfalls that runners face. I knew that this race would be mental for me, and I feel that I found a good combo to conquer the mental side of the marathon.

Nutrition: During the race, I took 3 gel packs and a Powerbar. The Gel packets were chocolate and were just like eating icing, dark chocolate icing. It was good! After the race, I drank a Recoverite drink and ate the pizza and pasta that the race people provided. About an hour and a half later, we ate at McDonalds (usually yuck), BUT the chicken sandwich was really good. OH, and 2 bananas at some point too. I kept the water flowing and also continued to eat lots of veggies regularly. We have also gotten plenty of sleep and a couple of naps while in Canada. Every time I sleep, I feel better. I have not felt the unsatisfiable nutritional pit that I have in the past. I have had plenty of carbs and sugar this week to make up for the race.

The Recovery: I am excited to say that I really have not been in pain. I have taken 2 sets of ibuprofen since the race to reduce inflammation. I have been sore mostly in my quads and a little slower in my step, but no injuries or reoccurring pain. I have been stretching and using my stick everyday. Also, the day after the race, I walked a 5k with Andrea (my cousin's daughter) that benefited Prostate Cancer called Do it for Dads. Thought about running, but body said heck no. I will run tomorrow. It has been a great recovery.

MORE TO REPORT

MORE TO COME
We are having a blast visiting with family. Canada is beautiful in the summer. I cannot remember the last time that I came up in the summer. I believe it was about 18 years ago. My family lives in Southern Ontario which has many farms. They are pristine and beautiful, and it is fun seeing all the beginning of the crops; baby corn is the cutest.


The Scenery:
Niagara-on-the-Lake (NOTL) is wine country and has numerous vineyards and fancy places to stay and visit. We ran on the Niagara Parkway, a bike/run path that is many many miles long. This race also hosted an Ultra Marathon of 33 miles that turned around at the falls. We ran along the river the whole way. The race started at the lake and them went upstream.

• Rain: It rained for 22 miles of the 26.2. Other than the weight, it really did not mess with me. It made me laugh because it was hard to see and read my watch. You kind of get to the point where you are like, it is what it is. I want to improve my time and that's it. Running a marathon is intense, no matter the speed. You cannot always factor in the uncontrollables to your time or experience. It all makes it fun to me.

• The first 5 miles featured the lake and the beautiful homes and yachts. Just as we arrived at mile 5, the scene opened up to a beautiful bridge in the mist.
• Mile 6-8 were uphill in the forest and past a butterfly sanctuary
• Mile 9-13 were right on the river. The Niagara River is powerful. I heard a roar below and to my left was huge gorge. I peered way down and there was the river....oh, my, it was rushing. I wondered what level these rapids were and then thought they were probably not rated and no one was allowed on them. It was awesome. The power lines ran up the gorge to a huge building covered in ivy. It was so beautiful.
• TURN AROUND: I was so excited to reach the turn around! I love out and back style races. Plus, I knew several miles of it would be downhill, because what goes up must come down. YES.
• 13-21: Easiest miles of the whole race. What...did not expect this. I was listening to my inspirational talk and also waiting to see the great scenery that I had experience at mile 5. The anticipation made these 7 fly by.
• 21-23: I was checking my time and realizing that I was off. No prob...because I was smiling. It was difficult to keep track of all of it in the rain and difficult to gage speed.
• 23: Bonita an Savannah caught me and said hello! I gave Savannah a flower (picked it while running). She asked me to get her one at the race.
• 24-26: Music came back on....and finished the race with 2 playings of SURVIVOR by Destiny's Child. God knew what I needed to hear.
• 26: Ran fast and bounded into the finish....no slumped over flop for me.

THE RACE

THE REPORT
It was a great race! We flew into Buffalo, NY and soon stopped at a Tim Horton's for a donut. The border crossing was so easy this time, and I actually chit-chatted with the border agent about marathon stuff. We arrived in Niagara-on-the Lake, ON on Thursday around 9:30 pm.
The hotel was nice and Savanah got her own bed.
On Friday, Savannah and I visited Niagara Falls. They are breathtaking every time I see them. Savannah was amazed and said WOW! We went up in the Skylon Tower to view the falls from above. I got a great walk pushing the stroller that really helped to loosen my legs. It was a fun day. Cousin Bonita Arrive around 6pm, and we went to the Kinsman Scout Hall to get the race packet. Nice people and a small race feel. Loved it. Got all the gear ready and went to bed around 10:30pm. Oh, and I made sure to get breakfast food ready for the next day.
Niagara-on-the lake is a beautiful place in Canada. It is wine country with miles of vineyards that sits on the Niagara River. My cousin said this is the dream vacation spot of many well-to-do Canadians.
RACE DAY:

• 6:00: up and eating
• 6:45: Race sight, bathroom break, 1 mile warm up, stretching, bathroom, ready to go
• 7:30: Race started, I felt great. 2 Miles in the rain started. It poured for another 2 and then just rained for the next 20 miles. It was fine. I smiled because I had done a 20 mile training run in the rain and was familiar with the feeling and the weight of the rain and visibility. Thank goodness for my new sunscreen that did not burn my eyes as it was being washed off my face. The last 2 miles were cool and breezy with no rain.
• My Time: I improved my marathon time by 38 minutes. My goal for my second year of running was to get faster. I was over my personal goal time by 13 minutes, but overall I was happy because I felt great the WHOLE race. I did not hit the wall, I did not have the overwhelming urge to stop running, my hamstrings were a little tight, but I took 2 ibuprophen and mile 15 and that did the trick. Feeling this good during a marathon was a huge triumph for me. You can learn from your long runs all the time, but the chance to learn during a marathon is once in a while. I think it will give me confidence to push myself in a race.

GOING GOING GONE

CANADA, Here we come

  In just a few minutes, Savannah and I are headed to Canada. I am relaxed about the marathon. I remembered-duh, to eat my daily banana....so, we should be good to go. I made my own pace band with mile splits, notes when to fuel, and 26 people to pray for. Running is a gift from God, and I want to spend this time praying for people. Those near the beginning with get the best prayer and those near the end with get whatever I've got! I will Blog again on Sunday or Monday. 

FIVE DAYS until the MARATHON

The Beach

We had a wonderful trip to the beach. Savannah was completely happy and loved the ocean and the multiple pools. We talked about our favorite part of the trip, and she said "going underwater." She is bold in the water. I think she will be swimming by the end of the summer. It was wonderful. John and I got a little sunburned because we decided to show Savannah how cool it was to go under the big waterfall at the pool. It washed off our sunscreen.

Taper Week 2

It is challenging to taper. In some ways you want to take a little break from intense running, and in most ways, you do not. I was good stuck to the training plan. The lower mileage makes me really hungry. They say to lower your calorie intake, but that is not what I have done.

Mileage: 14 (two tempo runs). The run at the beach was great heat training. I walked once day, rode the stationary bike, and ran 5 miles the next day. I started the run at 7:00 am and it was hot. I was very happy because I was about 30 sec faster/mile than planned even with the heat. I was really trying to listen to my body.

A Successful Eater: Here are a few things that make me a successful eater. What I mean is searching for the most satisfying and delicious high-fiber and low fat foods.

• Whole Wheat or Oat Bran Pita Bread
• Stacy's Multigrain Pita Chips (New York Wheat are better for you if you can find them)
• Athenos Humus
• Fiber One Muffins (mix)
• Fiber One Bars
• Fiber One Honey Clusters Cereal, and Shredded Wheat
• Thomas' Hearty Grains English Muffins
• Reduced Fat Wheat Thins
• Kroger Brand Mini Rice Cakes
• Goldfish Pretzels

MARATHON WEEK

This is it! We are getting geared up for travel to Canada. I cannot wait to see my family. My buddy Kim asked me how I was doing in regards to the Marathon. I had not really thought about it until then. I feel ready, got my pace plan, my nutrition plan (added S-Caps to the mix) and doing the taper by the book. No last minute sprints to get in shape. It is what it is. With running, overworking is not an option. What I mean is that if you over train, you are toast for the race. It may help you in the long run, but not for the immediate race. I learned that from my first marathon. I was like a new puppy with the first marathon and just raced and raced and ran and ran...so the marathon was tough and I was not fresh. Of course, all this training has helped me in the long run.

Mileage: 9 so far....plus 26.2 on Saturday.

Thankful for: Bonita is coming to be with Savannah and cheer me on at the race. I am excited and thankful for her. She is quite an athlete herself (playing fast pitch ball for most of her life). I am excited that she finally gets to see an athletic side of me (believe me, this is a new side). We are going to have a blast.

Savannah's wisdom: Savannah gives me lots of advice these days. I woke her up to go to Owen's early one morning so that Kim and I could run. I told her that I was going to exercise, and that is why I woke her up. She said, "No Mommy, you RUN....Daddy exercises." She also told me that sometimes we have to do things we do not want to do (good advice for both parties).

Toe Health: Pedicures are a part of toe health. I have found that I run better with a pedicure. Sounds funny, but my toes are prone to hangnails, etc and need attention. I think I can avoid loosing the nails and avoid chaffing if the are taken care of. So, this week, Savannah and I went to the nail place and she got sparkly pink and I got neon green. It was fun. 26.2 is on the big toes.

Phantom Aches: My buddy Kim P told me that before the race during taper week you usually feel some pain that gets you worried about your body and the race. Since the beach, my left hamstring has been tight. Stretching works. I was a little worried yesterday because it was not until mile 4 that it loosened. I believe my marathon pace will ease it in to working well. I read in Runner's World that this may be caused from a weak pelvic floor. Ok, so maybe giving birth to Savannah did this to me? Who knows. I hope it is a phantom ache.

Canada: Canada is a wonderful place. The people are gracious and kind all around. Plus, they have Salt-and-Vinegar goldfish....YES, the do. They are delicious and trump SV chips any day. I will stash some in my bag for the trip home. Canada here we come!

Thanks for All the Support

You Cannot Run a Marathon without support

Thanks to my husband who puts up with me getting up at dark-30 to run and taking great care of Savannah. Savannah always has fun things to say to me when I come home. "Did you race today?" "Mommy, you should wear your skirt all day so you can be a princess like me." And last night right before bed, she said "let's exercise." Savannah has been helping me with strength training. She usually jumps on me when I am doing planks and crunches. Good resistance training....possibly a little dangerous. I love my family. 

Thanks to my friend Kim who started all this running. She also catches me at the end of my long runs and makes the hardest part of the run so much fun. I could not have finished the 23 miler with out her (she joined me for 8...when she only wanted to do 6). I love my friend.

Thanks to my Dad for his enthusiasm for exercise. I remember fondly when you would go running. It was always a mystery to me (where did he go), and I wanted to be a part of that adventure. You could have totally run a marathon...and beyond.

THE TAPER

Mileage: 20 miles (next week will be two tempo runs! They are the toughest for me)

Lessons Learned: Do not eat a lot late at night before a long run! I had fun with my friends Helen and Matt and some delicious food. BUT, I paid for it. Acid indigestion and a sudden stop at Kroger 5 miles in...that I would rather not relive. The cashier asked as I jogged back out of the store, "are you OK?" I said, "now," I am.

A Date in History: I actually uttered the words "I am tired of chick-fil-a." I know it will come back. I think it is just part of my taper....taper off of the chick-fil-a wraps. 

Why NIAGARA?

THE NIAGARA ULTRA SERIES

Why did I choose this race? I knew that I wanted to do another marathon. Did not expect to want to more than one a year, but as I was training for the ING half-marathon, I realized that I wanted to do one in the summer. If you look at the marathon calendars on the web, you will notice that there are not many marathons in the summer. This sport is typically fall/spring dominated. I looked into Grandma's Marathon (don't laugh, this is a real marathon and a famous one in Duluth, MN), but realized that I could not afford that trip in addition to trips visiting relatives this summer.

How could I do both? My relatives (Dad's side) live in Thorndale/London Ontario Canada, and I have not seen them in a year and a half. Normally, we travel every year to see them and were unable to this year due to the economy. (Don't worry students, I will bring back Smarties to start off the year). I happened upon the Niagara Ultra 50k (this is an ultra marathon...which means MORE than 26.2 miles) that was happening on June 20th! The race also featured a Marathon, Half-Marathon, and I think 5k. YIPPEEE. Perfect timing for training, and I get to see my relatives who live just a few hours from Niagara. I am so excited. 

First Marathon Feet

GOOD LUCK CHARM: I had a pedicure the week before my first marathon in November. I had them paint 26.2 on my big toes to go along with the neon green. I will make this a tradition. PS: this picture was taken right after my race...hey, I am still standing.

Low then High

I skipped a week of blogging....last week of school, so a good week to skip. I will include 2 weeks worth of training on this one. 

Last Week Low Mileage Week: 20 miles

This Week High Mileage Week: 33 miles with a 23 mile long run...now the taper and looking forward to longer tempo runs.

During the Run: My 23 miler, I started to feel it early, but what I realized is that I felt it but was not slowing down. So, I realized that these feelings were not going to stop me from running. I did not hit a wall. I did want to stop running at 18 or 19 miles (maybe because I am running slow--following the training guide minus 50 seconds). I was sane and coherent after the run and was actually jazzed up. It was good. I realize more and more that the marathon is going to be mental not physical this time.

Ouch: Remembered Body Glide and Sunscreen. Found some less stinky Kroger Brand Sunscreen that did not burn my eyes. 

The IPOD: This long run, I loaded Andy Stanley, Joyce Meyer, and James Dobson. I got me some church on while running. It was good and definitely helped.  

Nutrition: After the 23 miler, I tried chocolate milk as my official recovery drink, ate chickfila wrap and felt pretty good. Had a banana before, 2 gels and power bar during (did not like the choc/peanut butter power bar--tasted like a big tootsie roll--barf) and a banana after. What I am working on is avoiding that bottomless pit feeling, like nothing can satisfy me....not that I am that hungry, just nutritionally starved. My goal is to get to the next day and be like, oh, yeah, I just ran 23 miles. I would say the last two 20+ milers have been that way, I actually forgot I ran the day before. I know that I am getting stronger, but I am also getting smarter about my nutrition after the run. Sugar has been really messing with me lately. I can't eat the littlest piece of something without feeling overdosed on sugar. I just made whole-wheat choc-chip cookies and know that I won't be interested in them for long. I even put less sugar in them this time and they are still too sweet. I know this is a good thing, but I would like to eat something sweet without that feeling. Yes, I was eating a banana this week and thinking, this is like candy. A good thing overall....

Firsts: I forgot my "official" water bottle that goes with my belt....devastating mistake, NO, the Nestle water bottle fit just perfectly after I wedged my power bar in there with it.

Technical Difficulties: I use the nikeplus to track my runs. I am about to get my third one for free because the display keeps getting eaten by my sweat. I have read this is a problem for this product, but as I was running, I could not tell if the watch said .9 or .4. This is a big deal when you are at 22.4 miles waiting for 22.9. It was funny, cause when my watch hit 22.9 I was at the end of the pavement and near my car and kept moving to see the big 23 come on the screen...but just gave up cause I could not tell what the display said. I got home and plugged it in and it said 22.96. HA, close enough for a track star.

What's in a Name: Oh, I forgot to share how Kim and I got our name, Track Star Mommas. One morning at dark 30 in the morning in our cul-de-sac, we were doing weights and "sprints" and out of nowhere a young gentleman appeared and came right up to use. We were wary. I thought this is it, we are going to have to defend ourselves. He said, "are you all track stars?" He was serious, we were not. It was funny, and then he disappeared into the dark. 

You know you love running when: I bumped into one of my band parents, and she mentioned that she runs at 4:15 am for her long runs. I was REALLY excited to hear that and will be joining her in July. Later, I thought WOW, that did not even phase me. It does seem the earlier you run, the faster the miles go by.

Getting Stronger...the Long Run

I am getting stronger and smarter about my running. With all the stress of the end-of-school, I did not know how my long run would go this week. My mental state was "just get out there and do it." It went well....WOW! Here is what I learned.

Training Week: 11 (4 weeks and 3 days until Marathon)

Mileage: 35: 9 mile, 5 mile, 21 mile (ONE more long run 23 miles and then taper)

Firsts: Did not bonk and worked on mental tricks to improve performance. Again, the ipod had no effect on performance. It was nice to listen to "Glamorous" by Fergie and "Survivor" by Destiny's child came on twice in a row, cool! Kept a great pace and could run faster at the end. I was tired, but had more left in the tank at the end.

Nutrition: Ate more bananas this week. Duh! Also, for my long run, I took a whole power bar and a gel. I fueled up more often in hopes to avoid the full body fatigue. I ate at mile 6.5, 10.5, and 14.5. This helped tremendously. And really, all things considered, I was pretty fresh after 21 miles. I am excited because I did not get heartburn. Usually right after I fuel up, I get some heart burn (all the jiggling). None this time. After my long runs, I usually feel like I am in a deep nutritional hole that I cannot get out of for days. This week it was different. I was smarter, and  I drank Endurox right after my run (tasted like cold hot chocolate) and ate chickfila wrap soon after. Besides my normal increase in appetite, I have not felt nutritionally void. After today, I may not even feel that I did 21! 

Ouch: Remembered my Body Glide, so no permanent scars this week.

Revelation: Now it is all mental. I feel like I have come over a big hump physically, but now it is mental. The last 2 miles, I pretended that I was just out for a morning 5k, easy breezy, and it helped me forget that I was at the end of the run. I also found that if I go too slow, it hurts more and it messes with me mentally. 

2B FASTER: Tempo run went well this week (actually did 2, whoops). I am pleased to have increased my lactic threshold. My hill tolerance has improved in so many ways. I think back a year, and some of the hills that I used to think about are not even there anymore. It is exciting. All this translates to faster time and more consistent work. 

FUNNY: It is funny when you set out for an out and back route of 6 miles each way and wish it was longer so you did have to do it almost 4 times. 

GOD is GOOD: When scientist say we do not use 90% of our brain power, I translate this to our God power too. We do not use 90%of our God power. He has so much to offer. Give it to God, and he will give you strength.

What's Happening NOW

Now that you have read my history. I will bring you up-to-date on my training for my second marathon. It has been pretty easy. What? Easy....well looking at my racing history, you can see that I was completely over trained for my first marathon. Realize that this was my first year of running in my entire life, so I had a lot to learn. I had a training plan for my first marathon, but I was also building running chops, and let's just say I was running the marathon on borrowed time and legs. Since the marathon, I have read several books and have found a balance in racing and training. I know that the next one will be better.

THIS WEEK

TRAINING WEEK 10- stamina phase (concentrating on longer tempo runs, and longer long runs)

MILEAGE the Week: 38 miles

EATING: Don't forget to eat your daily banana....man, I was getting cocky and thought I had the nutrition down, HA....bananas make all the difference. Oh, and I tried my first Gel on my long run. I am not a big pudding fan, so I told myself before I ingested it that it was going to be like yogurt. It was, but a little thicker. I think it definitely helped. I had been using the Jelly Belly Sport Beans. They are awesome if you are burning a lot of Glucose. Recently, they just were not cutting it and were too sugary with a big let down. I am not running super fast and staying mainly in the fat-burning zone, so I just need calories, carbs, and maybe a little caffeine. 

FIRSTS: Ran 19 miles in the pouring rain (guess, I did not need the sunscreen), did 3 back-to-back days of challenging runs and feel great.

OUCH: Don't forget the body glide. I might have permanent scars from my running bra; forgot twice on long runs.  I have two sticks now so that I do not forget (one in the running bag and one by my sink in the bathroom)

REVELATION: If you asked me a year ago if I would run  without my ipod, I would have said heck no....but, now, I could care less if I have the ipod or not. It does come in handy on the 20 milers though :)

2 B Faster: My new years resolution was simple, 2 B Faster. I am not fast by nature, I have no glutes (although, I am working on them). I have been successful with this goal and have improved my times in one year.

• 5k: 6 minutes faster
• 10k: 11 minutes faster
• Half-Marathon: 6 minutes faster
• Marathon: Yet-to-be determined....hoping for 45 minutes faster (fresher legs and not over stretching should do the trick)

ONE-YEAR Anniversary

It has been one year since I ran my first 5k. I would like to thank God for the strength and ability, Kim for the inspiration to work out at dark-thirty in the morning, and my husband for supporting my race habit and for taking great care of Savannah. I would not have accomplished all this without a great support system.

Since May 10th, 2008, I have logged over 1,000 miles and have run the following Races...

• 10: 5ks
• 8: 10ks
• 4 Half-Marathons
• 1 Full Marathon
• Currently training for Marathon 2 on June 20th 2009

It has been a great year, I have completely changed my body shape, dropped another 25 lbs 

(55 total) and have never felt better. I have learned that with Faithful persistence and God's help, anything is possible. I really cannot believe that I am a runner. I even have several running skirts...I do not like skirts...but I love my running skirts. Who knew? Really!

Hello World...Let's Run

Hello Friends and Runners! I am not new to blogging, sounds bad, but this is my first entry on this blog. I will use this to chronicle my running journey. Since I am soon coming up on the one-year anniversary of my first race, I thought I should put all of my mental and physical energy to good use. 

First, I am not a track star, and in no way am I fast. It all started about 2 years ago. My friend/neighbor Kim and I decided that we had to get in better shape after both having 10 lbs babies (2 months apart). We started to walk together regularly on weekends, then evenings, then after she twisted my arm, we moved our workouts to dark-30 in the morning.  After about 8 months of regular exercise and  3-months of weight-watchers, I lost 30 pounds. Exciting, but realize that I had gained all of my pregnancy weight back after having Savannah. This was a good start. 

Kim and I then started to add bits of running into our walking routine with no goals of becoming "runners" but just to mix it up a little. My total running history included accomplishing a one-mile run (my first ever to my knowledge) near the end of my doctorate program in 2001. I was soooo proud. 

In March of 2008, a group at my school was talking about doing the Susan G. Komen Breast Cancer 5k in memory of my dear friend Jayne (my daughter is Savannah Jayne after this dear lady), who passed away from cancer in October 2007. We signed up and began training to run the entire way. WOW! It was a big undertaking training our bodies to run for that long. I think we made it to 2.7 miles in our training before the big day. The race day came, and we did it (although I thought I was going to die at mile 2). From that point on, I was hooked, or should I say obsessed with running.