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Weekly Workouts, January 7-13, 2013

Thanks to my new book, Run Less Run Faster, I’ve developed a training plan for this year.  Yes, this whole year.  In this plan I am supposed to run 3 days a week, cross train 2 days a week, rest or cross train one day, and take one day off.  Pretty easy huh?

For now I am doing my training on the treadmill because it is either too cold or too dark to run outside.  Plus, the treadmill keeps me stay on pace.  This is what my schedule looks like:

Monday-cross train
Tuesday-speed workout
Wednesday-cross train
Thursday-tempo run
Friday-off
Saturday-long run
Sunday-cross train or rest

Workouts this week:

Tuesday – 5 x 1000 (400 RI)
Done.

Thursday – 1 mile easy, 2 miles @ mid tempo, 1 mile easy, 2 miles @  mid tempo, 1 mile easy
Done.

Saturday  – 8 miles at HMP + 10 minutes walking
Done but ran on Sunday instead of Saturday.Total ran this week was 20.20 miles.

I have been doing speed workouts for a few weeks and like them.  I like mixing them up so I am not doing the same ones every week.  So far my favorite is 400, 600, 800, 1200, 800, 600, 400 (90 sec RI). Maybe I am crazy or ambitious for developing my plan for this whole year.  However, I feel that it will help me with my training for my upcoming races this year.  Of course, I will play it by ear and listen to my body.  Also, I know that I will adjust the speed on the treadmill as I go along with the plan.

Just Keep Running!

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Mississippi Blues Half Marathon

Done, state #11 and my first race of 2013.

Check out the course and elevation maps.  Yikes!!

I arrived in Jackson at 1:30 and took a cab to the hotel.  I was meeting some friends at the hotel.  They had already picked up their packets but were nice enough to walk again with me.

After packet pickup we went to the Elite Restaurant.  Nothing fancy but the rolls were DELICIOUS!! We asked the waitress to keep bringing out rolls.

Race morning came and I was a bit nervous because of the weather.  It was 36 degrees with 40% chance of rain.  I decided to wear a long sleeve shirt underneath a short sleeve shirt, biker shorts, and compression socks.

We were off at 7:05.   By mile 2 I was already warm.  Did I mention it was a hilly course?  Very hilly.  But not as bad as the race in Minnesota.  I walked most of the hills but also tried to jog through them.  I need to make them my friends.

The split off between the full and half marathon was around mile 5.  I was so glad I was not running the full marathon.

I took an ibuprofen at mile 6.5 and a Gu at mile 5 and 10.  I felt good through much of the course.  I did take some walking breaks but kept pushing myself to keep on running.

A little before mile 11 the first marathon runner passed me.  Dang!   He was running fast!  Then another passed me.  And another.  A total of 4 marathon runners passed me before I crossed the finish line.

Now let me tell you about the finish line.  I had to run up a hill to get there.  Not fun.

I knew I was not going to PR but am happy with my finish time of 2:29:29.  I know that if it was a flat course then I would have definitely PRed. 🙂  I guess all of my speed workouts have helped me run a teeny tiny bit faster.

The best part was the medal!   Don’t you love it? Also, I loved the post race food spread.  Yummy!!

I am so glad I ran this race.  Oh by the way, it rained just a little bit during the race. But by then I had showered, changed, and on my way back to the hotel after eating pizza again.

Next race is the P.F. Chang’s Rock ‘n’ Roll Half Marathon in Arizona.

Just Keep Running!

Goals

I’ve been reading several blogs and have been motivated by runners posting their goals and resolutions.  I gave it some thought and decided to make a list for me (running and non-running related).

1. Finish all of the races I sign up for
I am on a mission to run a race in all 50 states.  To date I’ve done 10 counting 2 full marathons in CT and LA.  In the past I’ve signed up for races (such as 5Ks) and then for whatever reason decided not to run in them.  This year I am determined to run each single one (unless injured).

2. Run a sub 2 half marathon
I’ve ran 28 half marathons with finish times ranging from 2:53:10 (worst time) to 2:20:00 (best time).  This year I will train smarter with three runs each week (speed, tempo, and long run) with two days of cross training so I am positive I will achieve this goal.

3. Run more than 1,000 miles
This year will be the third time aiming for this goal.  Ugh, this has to be the year right?  No more excuses!

4. Do more foam rolling and cross training  
I don’t like the roller because it hurts.  However, I’ve had some IT band issues so I know the benefits of the roller.  Did I mention that it hurts?  Many people write about how bored they get running on the treadmill.  I guess I am used to it because I don’t mind it.  However, I do get bored on the elliptical and bike.  Oh my goodness!!  I would like to cross train at least 2 times a week.

5. Be more patient with my students
I am a first grade teacher with 24 students.  Enough said.

6. Keep traveling
I love traveling!  I’ve been to several states and countries.  My latest adventure took me to Mexico, Ecuador, and Peru!  I am looking forward to this year because I will be traveling to various states to run a half marathon.  Plus, in April I will be in Riviera Maya during Spring Break for a wedding.

7. Eat more vegetables
I don’t like them very much.  I am aware I need to eat them every single day.  Does it count if I drink a Green Monster Smoothie every day?

8. Have breakfast/lunch/dinner with a friend each month
I love going out to eat with friends.  It gives me a chance to talk to adults (see number 5) instead of kids.  I want to meet up with friends that I don’t see on a regular basis.  Thanks to Facebook and Twitter, I know what is going on with them but I like the face to face interaction.  I love seeing the smiles and hearing the laughters!  

Just Keep Running!

December and Year in Review 2012

Happy New Year!!

In December I ran 81.62 miles compared to 59.36 in November.  I signed for the Runner’s world Holiday Running Streak and was doing really good until December 12 when I was just so tired (not just from running) that I decided to take some time off.  And I did !  I took 4 days off then ran for 5 more days and then followed by a few more days of running.  I still think I did good.

Total miles ran in 2012 was 848.41 miles compared to 736.54 in 2011.

In 2013 I will be traveling across the country to run various half marathons sponsored by the Rock ‘n’ Roll Marathon Series.  Join me!

This year I ran 21 races:
Ultramarathon-1
Marathon-1
Half Marathon-7
10 Miles-2
10K-3
6K-1
3.14-1
5K-5

My best race experiences were the ultramarathon and the Ragnar Relay Chicago.

I did the ultra because it was on my list of top 40 things to do and because it was four weeks after the Rock ‘n’ Roll New Orleans Marathon.  I already had the training and what is 5 more miles?  Ha, it does matter.  Still, great experience!!

The Ragnar Relay was also on my list.  I had the longest “leg” and struggled to finish it.  Overall, it was fun but also exhausting!!  My team members were AWESOME!!!  I wish I could do it again next year but can’t because of work reasons.

This year I ran in several Brooks shoes such as Ravenna, PureCadence, Glycerin, and PureConnect.  My favorite is PureConnect and plan to run in them in all of my races next year.  I also became a big fan of PRO Compression Socks.  I own five different pairs in various colors and plan to buy more.  Hmm, maybe the purple and the orange ones?

My goals for this year are:

1. Finish all of the races I sign up for
2. Run a sub 2 half marathon
3. Run more than 1,000 miles

Just Keep Running!

10 miles today

I ran 10  miles today on the treadmill.  It was COLD this morning in Chicago so instead of using that as an excuse not to run, I went to the gym.

I think the most I’ve ran on the treadmill was 14 miles.

Today’s run was not bad at all.  I got there at 8, stretched for a few minutes and off I went.  I had several upbeat songs on my iPod in both English and Spanish so that helped.  I alternated the speed between 6.3 and 6.2 with each song which also helped.

Instead of thinking “I need to run 10 miles today” I told myself to just break it up into two 5 miles runs.   I ran for 2.5 miles then walked for .10 of a mile then ran another 2.5 miles.  I then ate a Hammer Gel Tropical flavored (which I did not like at all), drank water, and took a bathroom break.

Off I went again and ran 2.5 miles and took a 3 minute break before running again.  I ran for 49 minutes and 59 seconds then walked for 10 minutes.  I timed it perfectly because at 59:59 the treadmill went to cooldown mode.

Total today was 10.68 miles.  My legs do not hurt at all.  Was it the Hammer Gel?  Or the EAS protein shake with a banana I drank afterwards?  Who knows.

I am sad to write that I will need to return both pairs of shoes I bought last week.  I ran again in the Ghost followed by the elliptical but had to stop because the shoes were really bothering me.  Today I ran in my PureConnect and definitely LOVE them!  What I don’t like is that they last about 300 miles.  Each pair is about $90 but Zappos has them on sale for $72.  Hmm, maybe I should stock up and buy enough pairs to last me next year as I train and run my half marathons next year?  Or maybe wait and hopefully they’ll be cheaper in a few weeks?

Just Keep Running!