Fun at the Raccoon Run

I had a ball yesterday at the Raccoon Run. First off, I ran before the race – a 5K before the 5K, getting 3.1 miles in as a warm up. Then ran the race. Then hung around for the awards, where I won first in my age group. Then ran another 4 miles as training for the CLE half marathon that is coming up in about 3 weeks!

It was very cold – 33 degrees, maybe 36 when I was done. And I got sweaty and cold twice while having the breaks in between the first 3.1K and the race and the second break, waiting until they got all the age groups done (it takes a while to get to 60-65 when they do both male and female at each 5 years.)

Got photos taken with the Raccoon character. And with a good friend of mine who has raced with me for the past 3 years. She is 9 years younger so her speed doesn’t mess up my age group award! We both won for our age groups!

I finished with a 13:51 per mile time or 43 minutes 30 seconds, but still felt good about it – I was able to “sprint” at the end, I stopped and got some photos until my phone’s battery died and I thanked the volunteers/encouraged others.

Later in the afternoon, when to the dog park and walked 5 laps around the lake. I’m amazed that I’m NOT SORE today.

Maybe all the taping, pacing, rolling, golf ball, tennis ball, stretching is working!! Yeah!!!

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Slow Start

I’ve been doing more cross work outs than running. The weather has had pockets of no ice/snow. Sunday was one of those and I got 4 miles in.

By now I thought I’d be doing 4 miles 3x a week for an average of 12 miles a week, but last week I think I only got in a total of 7.

Been grabbing steps/runs/jogs when I can, and not all at once which is much less satisfying. I’m definitely getting a slow start to my training for the Cleveland half.

From a food/weight standpoint, I’m down from a year ago, but I still haven’t lost the weight I regained in the fall.  I’m not sure why exactly, but I gained some of the weight back that I lost last year.  Must have kept eating the same, but working out less. I did a lot of yoga and weight lifting, but not a lot of cardio.

I still have a lot of the muscles I gained in the fall, but also the weight. This spring (still winter but it’s raining so it feels like spring) I’m back into cardio and less weight lifting.

What I am Reading and Listening to today:

Today is Jan 28, 2018.

First official day of CLE Marathon Half training. 16 weeks from today I’ll be on the starting line. Nervous and excited. Hopefully ready.

Since I’ve really laid off my regular running, done a lot of strength training and lots of PT on my right ankle/achilles heel, I’m going to start back into my training with a 10 minute dynamic warm up, 3 miles of 2 minute jog/1 minute walk followed by stretching/rolling and ice..

Reading/Listening to today:

FatGirlRunning – the Minervantor. Very inspiring. Love her. She writes in a way that  I can visualize it.

Fast Talk, ep. 32: a cyclist’s guide to the weight room. in Velo News Jess Elliot explains fundamentals of strength training workings. First time I’ve listened to this podcast and I just downloaded it so I can listen during today’s run (jog/walk)

Keep it up David: 7 years of keeping 160 pounds off. Great inspiration!

HoHoRuns – Recap of her 50th half marathon – First Light marathon:

Sharing inspiration at a new location

I have teamed up with my running buddy to help me stay motivated as well as share inspiration. We’ve started a website/podcast community.

Fit. Strong. Women over 50. Becoming Elli.

Becoming Elli – Strong. Fit. Women over 50.

It’s called Becoming Elli. We want to connect like minded women over 50 who are working to become healthier, fit and strong into the second half of their life.

Staying on track with my maintenance  as well as actually increase my fitness level are long term goals that a way more than a well-intentioned-but-forgotten new years resolution.

I’m loving the new things I’m learning: podcasting, new recipes and ideas that I’ve never considered.

You can find it online at www.becomingElli.com or on facebook or Twitter at @becomingelli.

Focus on the Right Things

Sometimes it is the simplest things.

Yesterday was a busy surprising day where I ended up doing things that needed immediate attention but nothing that was planned.  By 8:15 pm I realized, I had not had any water. (One coffee at 7 and one at noon.) On the way home I bought a 33 oz bottle and drank almost most of it on the hour drive. Had more water at home.

Good idea.  Water is so basic. And easy to forget!

Steps included only what pacing and immediate carrying me around ended with. Luckily I had cleared the driveway in the morning and I was only less than 200 from my goal when my head finally hit the pillow.

Today: drink water. Get your steps. Lift some heavy weight. Practice balance.  Breathe, deeply.

Bring it

Three mantra’s for 2018:

1) resiliency
2) mental toughness*
3) consistency beats intensity**

I’ve already signed up for 2 half marathons (May & September) and the 150 mile bike ride in August.

I predict that this will be one of my most active years ever. The past 2 weeks I’ve been working on balance and strengthening my Achilles tendon. For that reason I didn’t run the Frosty 5 at the end of the year, but have been doing more strength training routines. Mostly walking getting between 5-7 miles in per day.

Next week begins my training for the May 20 half. A goal is 2:30. B goal is under 3. C goal is finish strong and happy.

Started publishing a new fit/strength website/podcast with a friend of mine. Definitely ramping things up!

It really is going to be my best year yet! Whoa! Look out!

Number 2* mental toughness from the marathon training academy podcast. Number 3** from Transformation Planet/Daily diary of a winning loser.

Saturday Morning Strength Training

Yesterday the sun was out and I took advantage of it by taking my dog with me on a 4.7 mile run. Last night went to a running store ladies night and had a blast. Got a new gym bag!

Rainy yucky day today! Woke up late (7am) and didn’t get to the gym until 9. Moving slow today, but I got my second day of strength training in! Wednesday I did a similar routine with the exception of bird dogs in place of the the tricep hammers. And only 20 kb swings. And no deadlifts. And not as many chest press with 20 lbs.

Definitely got stronger in just these 3 days between Wednesday and today. Will be interesting to see next Wednesday!

  • Started at the roller- rolled glutes & calves. Then walked a lap/ran one.
  • 15 leg lifts
  • 15 pounds on squat machine with a 20 pound weights on either side – 3 reps
  • Walked a lap/walked another/then ran one.
  • Chest press 20 pound weights times 15 reps, 15 lbs 15x, 10 lbs 15x.
  • 15 leg lifts
  • Swing kettle bell purple 20lb one – 25 swings
  • One arm dead lift high press, 10 times each arm
  • 25 kettle Bell swings again with 20 purple.
  • 5 dead lifts one legged each leg.
  • Walked a lap/ran one.
  • 15 leg lifts
  • Smith machine 25 pound weights on either side, 15 squats low. (Not so heavy and felt like I could have done more, but I was so sore after Wednesday I thought I better see how this goes.)
  • One lap walk.
    8 pound hand barbells in training room, triceps hammer in chair position, 15x.
  • 15 leg lifts

Done! Chatted with a friend. Whole workout took about an hour. Now I am home and ready for breakfast.