Akron Relay – in the Books! 11:57 pace

Akron marathon relayDoing the relay on Saturday was more fun than I even had anticipated. The nervousness of hoping not to let down the team and trying to find each other added to the emotion of the day.

I woke up about 2 am and couldn’t get back into a deep sleep, so just twilight until about 4:30 am and then got up. By the time my alarm went off, I had already had a shower, was dressed and had breakfast (spinach in coconut oil/egg beaters and pumpernickel toast.) I figured I wasn’t going to be running for another 3 hours so get something in my stomach. Turned out to be a good move.

It was still dark when I parked the car and wandered around looking for our first runner. Not even 6 am yet!

When there are 13,000 runners in a race, it is hard to find people! Even if you know their color shirt and approximately where they will be.

I watched them start and then walked to the next block where the switch would happen. Nerve racking waiting and wondering. I ate my banana and a little bit of peanut butter about 20 minutes before I was to run.

Took off about 8:18 and went like a shot, immediately. So glad I was wearing my heart monitor! It got me to slow down to a reasonable pace and then hold it around 150-156 right away.

I ran like that about the whole time. Except the hills. But I’d try to keep those around 156-165 or I’d get too tired. I wanted to save some to kick it up that last hill at the very end.

There were 3 water stations, but I only sipped water twice and just a taste of power aid. At mile 10 (my mile 4) I ate the sugar stingers so I wouldn’t run out of energy before the end. And that last mile or two I really cooked. Wish I had done my map my run so I could see it. At the top of the hill when I switched runners I glanced at the heart rate monitor 176. Weee OHHH. That’s ready to faint for me these days.

My heart rate quickly dropped and I did some stretching and drank a water. Pigeon and standing cross leg body fold. The wind kicked up (I never felt wind when I was running, but the temperatures were about 60 and cloudy – perfect.) I got cold after I finished. My friend had a hat she lent to me.

5.7 miles in 1 hour 10 minutes! I did an 11:57 pace! WOW!! that’s so awesome for me.

Our team came in at 4:57 for the marathon and I had predicted 5:24.

Hot Race Yesterday

Yesterday was a fun run with my friend. It was a race actually so we met at the beginning and chatted, but when the flag dropped, it was serious! :-) I ran intervals, fast for a minute then slow.  I didn’t want to be obnoxious and use my timer with it going off and talking to me during the race, so I used my heart monitor.  There were times I let it get up to 172… but mostly ran with the peaks being around 165 or 162… and the lows in the 150’s.

With the heat and humidity, even at 9 am, that was a lot. The humidity wiped me out and overwhelmed the endorphins after the race. I started out faster than usually, caught up in the “heat of the moment” but got into a rhythm about the second mile. The last half mile I pushed it as much as possible… finishing the race at 175 beats per minute. (which is high for me!) Belive me, today is going to be a real rest day!

I would like to say it was a PR. Unfortunately my Map my Run report gave better numbers. I thought I did PR, but finished with a 12:16 average. Mapmyrun said 11:09 and gave 3.47 as the distance. Very odd. So weirdly, I was disappointed. Mostly because now I don’t trust my mapmyrun numbers that I’ve been looking at. Silly I know, but a head game just the same. I should be thrilled with 12:16 in that heat. Looking back at my training times, it’s crazy how much the heat will sap your time. I’m not sure what the temperature was during the race, but at 2:30 when I was driving my car, the care thermometer said 94 and the low was 66. I may have been 73 or 4 when we raced.

I was thinking about my PR of 11:30 last December (very cold!). I should put my grateful hat on and be thinking about I’m running again and this was the first race of 2015! Without piriformis pain!
Race to the Taste Certifica 2015

Training for the Relay

Yesterday was a successful day. I’m feeling my oats and very quietly extremely satisfied with my progress. (Canary smile.) Working the plan. I ran the 6 miles!

ran the route 6 milesSlow, yes I know. That was the plan. Plus I want to finish… not just try. The day I do it, 3 weeks from now, will be much faster. I’m shooting for a 11:30. Interval training from now until then will get me there.  The point yesterday was to do it, check the hills and look  around the landmarks so I’m not doing it for the first time.

I signed up for another race, tomorrow. a 3.1 5K. Last Tuesday I ran 4.5 at 11:50.  So I’m thinking I’ll shoot for the 5k tomorrow @ 11:30 a minute. I did the 11:50 with intervals for one minute run like hell and two minutes walk to catch my breath. I did the Christmas Story House run at 11:30, but it was cold… not humid like now.  I might put the tabita on vibrate because I don’t want everyone to hear my numbers etc. or maybe just guestimate the run/walk cycles.  The 2 minute walk was too slow.

I don’t want to mess up the timer on the walk my mile which I did for about .4 of mile when I was trying it on Tuesday. It autopaused the walk my mile app when I turned on the other app to change something. Plenty of time to play with my phone.

Meanwhile, my weight is still high at 157.2.  But I haven’t been watching the food portions, just being careful the type of food.  My body feels like I’m retaining water with the heat and humidity. It was over 90 degrees yesterday.

10K Training for the Akron Marathon Team Relay

august trainingSo the past 3 weeks have been about running. Whoo hoo. I think I’m going to be okay if I don’t push it too far and too fast too soon!

Yesterday was a day I pushed myself, running 3.1, walking .67 and then running 2.2 the rest of the way.  5.3 running.  I walked because I really needed some water. It was hot and I didn’t have any. Stopped at a coffee shop and got some. Averaged out I ran at a 12:55. I was pooped the rest of the day.

I have been keeping track of my training and am right on target, maybe even a little ahead.

I definitely do better if I run early in the day before it is hot. I have an easy week this week with two 3 mile runs and a 5 mile. Then next week is one of the toughest with three 5 mile runs. My plan was to train slower than I am.

Considering buying new shoes now to break in before the race. The ones I have are good… but with just the training I will put 60 more miles on them (easily) in the next month and want to make sure that they hold up. I used to use shoes until they were really worn out, but because of my injuries that I partly blame on over use on my shoes, I think I’m going to release them from duty before they are worn out.

Summer Training and Tours

  • splits at 13 33 for 3.1Dog Days Wine Tour. 56 miles. Check
  • Sweet Corn Challenge. 50 miles. Check
  • MS150 bike ride. Check.
  • Starting training for the Akron marathon relay. Check (3.1 miles in 13:37 today)

Preparing for the BIG RIDE

Saturday/Sunday is the big ride of the year — 75 miles each day.

I did the 50 mile Sweet Corn Challenge with all those hills and was exhausted when I got home – took a shower and slept on the couch for about 2 or 3 hours in the afternoon.

Still felt a bit tired on Monday, but that’s how I’ve felt the past 4 years of doing that ride. First year was 25, other 3 have been 50 mile.  About 2900 feet of climbing.

Plateau Breaker

I’ve been fighting a 5 pound plateau every since winter when I hurt my piriformus. Even thought I’ve been riding and running, I haven’t dropped those 5 winter pounds I gained when I stopped working out and just stretched.

So this is a quick summary from My Fitness Pal post on how to break a plateau:

  • Foods high in fiber are nutrient-dense and often lower in calories and higher in volume than other foods. Examples include apples, raspberries, blackberries, pears, beans, lentils, split peas, artichokes, broccoli, Brussels sprouts, cabbage, avocados, nuts, seeds and 100% whole grains.
  • No package foods… if it comes in a bag or a box, don’t eat it, switch to a “whole” food. Or at least no more than  5 or fewer ingredients.
  • Power up protein: Cottage cheese, Greek yogurt, hard-boiled eggs, tuna and chicken salad (no mayo) are great go-to high-quality protein sources of fuel.
  • More water.
  • Fewer (or none) empty calories.

Hot Day of Biking Yesterday!

Yesterday was the Dog Days Wine Tour. The weather got very hot! In fact, 89 degrees and sunny as the day wore on. At 2 pm, after only 56 miles, (I wanted to do the full 74 miles) I decided to get SAGged in. Was just on the edge of heat problems (slight head ache, upset stomach, too hot core body and started not to think straight, getting into a bad/mad mood.) There was no shade on the ride the last 18 miles between stops and I ran out of water.

Dumping water over my head and soaking my scarf helped cool me down, but I still couldn’t get my core cool. Even sitting at the picnic table for an hour plus afterwards my heart was going at 88 or 89 beats per minute.

This morning as I sit here typing and drinking coffee it is at 50 BPM give or take 5 or 8 beats. Even saw 42 beats when I wasn’t moving at all. So 88 is a high resting heart rate for me for sure. Feeling normal this morning!

Meanwhile, my piriformus muscle performed wonderfully yesterday. I brought my roller and rolled before and after. Also did some stretching at mile marker 38 with pidgeon stretch. I was so loose during the ride that I couldn’t even feel the pidgeon stretch on the right side. So I’m feeling good about that part.

Wish I hadn’t got so overheated. Maybe if I drank more water before the event I would had been in better shape. Just had a coffee on the hour drive there. (woke up at 5:15, left the house at 6:15, arrived at the event at 7:15… left the parking lot at 7:45 with temperatures at 73 degrees and sunny. By 2 pm the sunny was NOT WELCOME! I drank at least 4 water bottles during the ride and 2 glasses of gatorade, ate 3 or 4 pickles (out of character for me! But “they” say the salt helps you.) I think I will skip the pickles next time. I thought it might work, so I ate them over the course of 4 hours. Definite skip next time.

Hopefully next week’s Corn Challenge won’t be as hot and the MS ride will be in the mid 70’s and overcast. Love that kind of weather for riding.

In other news, I ran 3.1 miles Friday 7/10 13:27, 3.1 miles on Sun 7/12 13:22 and did a good 4 miles on Tuesday 7/14 with a 13.33 pace. Feeling good about the Relay Team training. Right where I want to be. Going to try to run twice this week, but just 3.1 runs… back to the mileage after Buckeye Breakaway Aug 1-2. My plan is to get to 6 miles at a 12:30 pace by Sept 20 or so.

Been doing lots of riding.  20 miles on Thursday for Potluck, 56 yesterday and probably a short 15 or so today to the Taste of Tremont.

My weight is very high at 159 today. I’m sure that all the salt I ate yesterday is at least 2 pounds of it.  Going to eat clean today (although we are going to a street fair so I may have to start Monday when I can control all my food choices!)

Not sure this is true, but it sure does the “ego” good. Sorry for bragging!


Seeing results like this, even on an arbitrary online test, makes me feel like I’m doing the right things. It would be very interesting to me to take the real VO2Max test.

But not arbitrary, last week at the doctor visit, blood pressure was 106/66.  So bike riding and running is keeping most of my numbers good.  The scale is high, so I will be modifying my eating a bit more to change that. Fewer carbs, more “good” fats. Also, more water!!

Jog 1.77 mi on 6/22/15 14.02 pace

Today has been 3 months since my injury and I’m getting back into it. Started today with a light jog/walk on my usual path of Rave. Round trip was less than 2 miles, but I was only shooting for a mile and a half at a 15 minute pace, so I actually was faster on both.

No earphones or music because I didn’t want the distractions. Was trying to run on the “palms” of my feet instead of the heels or outside edge where I usually wear down the shoes. Kept feeling it on the inside of my instep.

I think i may take a trip to the shoe store and get some opinions. Now that I’m not 65 pounds overweight (only 15!) I think that they will talk to me instead of being so rude.

Hard to “forgive” them, but it was probably all in my head since I felt so weird walking into a running store when i obviously was big.

Had a great weekend, Rode bikes at Chatauqua Lake – about 30 miles on Saturday. Thursday got 18 miles in. Weekend before did 50. I’m going to try to ride tomorrow and also on Thursday.

Run on Weds and Friday mornings if possible. When I say run, I mean light jog. All of this is holding back just trying to build up some stamina and muscle memory.


  • Dog Days Wine Tour of 65 miles (bike)
  • Sweet Corn Challenge of crazy hills 50 miles (bike)
  • MS150 Buckeye Breakaway 150 miles (bike)
  • Training for September 26 Saturday Akron Marathon Relay 5.8 miles (run)

Funny, the 5,8 miles has me SO MUCH more intimidated than the 150 miles or even 50 sweet corn.

My Fallback Plan to Get Moving Forward Again

I just love the idea of a “Fallback Plan” where I figure out my least difficult forward option to keep the momentum moving forward.

After my piriformis glute problem that has persisted for 3 months now, I’ve had a steady increase in weight (157.2 today) and a steady decline in exercise (only 80% of my 5 mile a day goal over the past 3 months.) I’m still doing a plan, but its more like 3 notches down.

Instead of exercising 5 days a week (2 spinning and 3 bootcamps) I’m more like 3 or 4 days a week with mild physical therapy.

My exercise is spotty. I don’t wake up and put on my exercise clothes, I have been forcing/dragging myself into it.

My eating is too mindless. I’m looking in the fridge and then grabbing something that looks good. At least I’m still mindfully shopping. Lots and lots of veggies. So sometimes the mindless is roasting veggies and snacking on those. Good.

But this post about how not to lose momentum by having a fallback plan that you will do even when the doing’s hard is great.

  • Salad at lunch (I did that yesterday with a lot of spinach in a pita, but I wasn’t interested in the pita.)
  • tuna on cut up veggies
  • cauliflower fest dinner
  • Go to the gym later if I miss my morning time slot. Or even do the routine at home.
  • Leg lifts – body weight squats – lunges – bird dogs – lots of piriformis stretches.

Yesterday was a good day at the gym. I did two rounds of reps of the hard stuff and everything in the right order (dynamic stretching first and static stretching at the end) with tow rounds of “hard” reps in between.

Not so good at the fridge. Breakfast was good, but still hungry after. Lunch was good, but still hungry after.  Dinner wasn’t planned, and turned into a lot of snacking.  Lots of “good” snacking, but not satisfying or feeling like I had a good dinner.

So if I was giving grades: B+ at the gym for exercising (maybe even A-) and a C+ for the eating. Today I’ll work on making my fallback plan for the days that are really tough.