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.

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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.

What Went Right – and Wrong – in the Akron Marathon Half

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.

Entering the Eating Season

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.

How I am going to get a new PR for a 5K?

So I’ve been training for the Akron Half and it’s going okay. I’m just running very slowly. Mostly don’t want to overdo and hurt my Achilles tendon. And I’m just a slow runner.

Slow, as in 13 or 14 minutes a mile.  My PR for a 3.1 race is 11:36. I’ve done that twice. But it’s been a few years ago.

And I’m going to try to hit it again, or better in another 10 days or so at the Race to the Taste.  I’ve done this race a couple of times. It’s always been blazing hot. So if it’s too humid, I wont try to go for a new PR, just use it as a training run.  But if the temperatures are right, I’m going to go for it.  Partly because I want to do some speed work outs and partly because it’s been quite a while since I hit my PR for a 5K.

This morning ran 4.1 miles with a 13:23 average, but negative splits. Saturday I ran 9.6 miles for my longest ever. I am thinking I’ll try a new longest ever, maybe in a week. Next Wednesday morning if the weather is good and I don’t have any big commitments.

Because of the MS150, I spent a lot of my June and July training time getting ready for the ride. It’s time now to focus on the running. Intervals. Hills. Endurance. Tempo runs. Cross training with yoga and cycling… maybe swimming but I think that my hurt the Achilles too.

Lots of foam rolling and rolling with a tennis ball.

Massage. Another trip to the chiropractor before the half to scrape the scar tissue with the Grafton technique.

I’m feeling pretty good, but not confident that I can complete the half in less than 3 hours… which is my goal. 38 minutes 5K and 1:19:30 for a 10K, 2:56:07 for a half. According to one of my apps. Not sure exactly how the per mile minutes work out – maybe a 12.26 minute/mile 5K, 13:14 for a 10K and 13:43 half.

My big plan? Lose another 5 pounds. It’s gotta make a difference. I read somewhere that each pound is worth like 10 seconds a mile. So if I can get rid of 5 more, that 50 seconds each mile or 11 minutes on the half.

Tuna/salmon/chicken, veggies, and eggs. Lots of water. Complex carbs. Hold the alcohol. I weigh 153 today. Can I get down to 148, 5 pounds less by 9/23? Can I do a new PR for my 5K?

6 Miles This Morning – No Problem

I was running side by side with my running buddy today. She did most of the talking as I was huffing and puffing a bit.

I must say, I’m surprised how easy it felt to do six miles on hills while talking with someone else.

Prior to the run I grabbed 2 bananas and 2 water bottles. We put a car at each end of the run. She had 2 water bottles too so we had a water station at each end.

A flushing toilet at the halfway point was an added plus, although it increased the time in the 4th mile split. Even so, we weren’t going for time as much as distance.

As you can see below, it was a slow easy run today. The negative splits reflect the direction of the hills more than our change of pace.

The weather was a little muggy, but not as bad as some summer days and the temperature was only around 70 degrees.

As we went up a series of hills, she reminded me that training is not just about building physical strength, but builds mental toughness too.

“When we’re running the half, I’m going to remember these hills and remind myself that I did them before.”  Me too! I know that will help me during the Akron half since there are lots of hills on that route.

Next Saturday we’re planning a 10 mile run. I’m already looking forward to it!