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:
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.
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.
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.
Three mantra’s for 2018:
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.
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.
For my race, about 90% went right. And I shouldn’t say “wrong” but rather, what I want to improve for next year.
Cool weather to start, much warmer by the end.
I was dressed right:
- White tech Adidas shirt,
- Tightest thin Danskin bra.
- Red bandana.
- Baseball hat with my prescription sun glasses.
- Thin black yoga tights with grey inset, just below the knee.
- Cotton undies pink with pocka dots (does it matter?).
- Pink (new) swiftwick socks
- And relatively new, but also tried out with about 15 miles on them, Ghost Brooks 10 LE
- with fleet feet (speedy feet?) super speed (whats the brand name!?? insoles.
- Headband with headphones with flatspeakers.
- NorthFace fanny pack. I know. Ugh, makes me look old fashioned. However, it contained my bee sting kit and smartphone. Gotta have it. Key and ipod and glasses case since the sun didn’t rise until after the race started and I would have forgotten those sunglasses.
- Early morning I was tempted to bring a sweatshirt, but I would have had to throw it away.
My fuel plan was pretty good
- quarter orange slices alternating with peanut butter every mile past 4 until mile 10.
- And diluting gatorade/Powerade with water at ever water stop.
I ended up coming home with half an orange (cut up 2) and at least 2 servings of peanut butter. I had it if I needed it. Also ate a shot block, one bite at a time after mile 7. Came home with 3 sections.
Body Glide (ride glide) check
Full breakfast at 4:45 am check (2 fried eggs in coconut oil, spinach, toast with butter)
Hand held water bottle (new from Expo) Nathan with a pocket for some of that food/fuel. (This was a GOD send on this hot day) I had frozen water in it that stayed frozen until around mile 7.
Good thoughts: Negative splits. that was my plan/mantra throughout. And I achieved that! More about that and my pace in a separate post! (good stuff!)
My friends came to cheer me on. A tremendous boost. And a nice surprise.
Better to improve for next time:
New headband with flat speaker plan.
Better music for the last 3 miles.
Bring protein powder for when they hand me a water at the end for quicker recovery.
Oranges and peanutbutter are a weird combination, taste wise.
The cherry flavored shot block wasn’t doing it at the end, my mouth was puckery.
The weather has finally changed from what has felt like an endless summer in Ohio, into the chilly fall and I have a head cold. And am craving carbs.
Really want to stick with my healthy diet and hang onto the motivation from all the challenges at my gym and the lessons from the nutrition club. I set a goal for weighing 147 at the end of the summer, which 152 was a close as I got. So now it is 147 by year end.
This morning after several days of feeling sick and not paying attention to eating, I jumped on the scale. And weighed in at 158.8. Yikes. I’m undoing the 12 pound plus weight loss from the spring. Gotta jump back on the tracking on MyFitnessPal app. That works like nothing else seems to. So simple. So hard!
It’s been about a month since the glorious Akron half marathon and I have yet to blog about it. A separate post, yet to come. Good news, I beat my 3 hour goal by just over 3 minutes.
I’ve been slightly running the past few weeks since the Akron half, but it’s been more bike riding and more yoga than actually running. This happened last year too when there was more than a month break between the 5.7 of the team relay and the 5 miles of the Twinsburg Turkey trot.
Did a quick run yesterday:
you can see my swollen sinuses
I really wasn’t feeling it, despite the smile and I quit after 2 loops around the ponds and only 1.