Sunday, July 28, 2013

30 weeks of Training and weekly wrap-up

Yesterday I spent the better part of my morning, after my run, working on my training plan.  April @ Run The Great Wide Somewhere is to blame, she posted the training plan she had worked up and I decided I just needed to bite the bullet and get it done too.  For months I have been lamenting over what training plan to use for my first Half Marathon.  It seems that some are for people just hoping to finish, I find they don't have enough running; and some are for people hoping to best their PR from a previous half...which obviously I don't have!  I seem to fall somewhere in the middle.  Even the ones that came close to what I wanted, didn't have the correct days.  So, I decided to mash them all up and make my own!  I honestly cannot believe that all 30 weeks fit so easily onto a page and when I get to the bottom it will be time! Floored by that.


So who wants to look it over and tell me if it looks ok?  The blue spaces are races, I adjusted a few things for those and also moved a couple runs around because of prior engagements and times I know petsitting will be crazy, like Thanksgiving morning. Obviously I have a couple months before the mileage really goes up, so I just tried to focus on the 4-7 mile long runs up to my next10K and then started going up from there.  

It also looks like some of the plans just go straight up in mileage and others (like Galloway) have a week with a shorter run after a week or two with long runs.  I tried to do that as well, I thought it would keep me from injuring myself.  I also don't want to run the full 13.1 until the actual race, so I did 12 two weeks out and then a taper week.  What do you think?  I know running 4x a week might be a bit much, but I rarely run 3x a week anymore, I'm just compelled to run more. (this morning I sit here actually forcing myself to have a rest day when I want to run yet again!)

As for my weekly wrap-up, I ran 17 miles this week. I actually wanted to run more, yesterday I got home at 4 miles and had to talk myself out of going for another 4! It was a gorgeous morning and I ran at a comfortable pace and just felt like I could go and go. 

Monday- rest
Tuesday- 4 miles
Wednesday- 6.2 miles (virtual 10K Summer race)
Thursday- rest
Friday- 3.1 tempo miles on the treadmill
Saturday- 4 miles
Sunday- bike ride with Dallas this afternoon (no running! must.not.run.)

Another week with very little to no cross training.  I thought about putting cross-training on my training calendar, but I honestly don't want to feel like I've failed every time I look at it and I intend to mark off nearly ALL those training runs as I go so I can see my progress!  I hope to add cross training into some of those blank days, but my running is top on my list and what I'm focused on right now.

Hope everyone had a good week, any glaring errors in my training plan?  Suggestions?  Did you use a plan or make up your own the first time you trained for a big race? 

Wednesday, July 24, 2013

Wide-angle Wednesday

Today is my BFF's birthday!  In honor of that, I figured I had to post a photo of something she loves.  Since I have no Dr. WHO photos, these will have to do...





and since I am forever a Mouse-pusher and converted her, she loves slushies at Epcot as well! (you knew I had to add some Disney in here, right?)  LOL
 
 

Happy Birthday Hope! I don't know what I would do without you!
 
 

Sunday, July 21, 2013

Meramec Vineyards Wine into Water 5K Race recap!

Get ready for loads of photos!  At this point, this should not be surprising to you at all.

This was an inaugural 5K race, in Saint James, MO.  Meramec Vineyards partnered up with the Engineers Without Borders Chapter of Missouri University of Science and Technology for  and their project to bring water to communities in Guatemala, Honduras and Bolivia.

My friend Lora, who I ran the Glow Run with, drove the 3 hours to run with me in my home town this time.  Her husband Darrin came to run as well, his first race ever!  We had plenty of time for photos.


Dallas ran too!

We had tons of time before the race started, I got there early since I didn't know how many people were registered, and we sat for quite a while.  Luckily we sat inside the winery where it was cool.

The race was to start at 6:30PM at the Winery in town and ran out a hilly country road to the Vineyard. It was hot and humid, but luckily the clouds rolling in right around race time.  There ended up being 50 people registered and 49 finishers.  My friend Lori was also there!  This was also her first race back, she used to run in college. 

I was the ONLY person in a tutu, in fact, I was the only person dressed up at all, except a guy in a sombrero with his dog.   



I was fully expecting the costume award, you'll have to keep reading to see if I won it!


 We lined up and headed out right at 6:30pm.  Dallas and I took off pretty fast.  It really does not matter how much self-talking we do about it, we always bolt out of the start.  He told me later that we were running around an 8 minute pace at first (we normally run at 10-10:30)  I had a little mishap not too far out of the start.  I got the Nike app going but it said there was a weak signal, so it started late.  Then I went to put my phone in my spibelt and missed the pocket, dropping it on the ground!  I nearly collided with someone trying to pick it up.   I caught up with Dallas and had a few issues adjusting my tutu, but then I settled into it.  We slowed down a bit but I knew I was running faster than normal, I tried to push but not so much that I couldn't keep going.  I KNEW what was to come...

This was a hilly race!  I knew it was hilly, I ran part of it on a training run to see how it was, so I was pretty prepared.  It was gorgeous though, even with the hills.  Here's a shot I took on my training run. 


I ran that whole bad boy!  At some point I pulled ahead of Dallas, I think on one of the hills.  I felt strong and I slowed up a bit going up the hills, but down I would try to speed up to make up for it.  It was a gorgeous route, this was also taken on my training run (I did not take a single picture during the race, no time when I was chasing a PR!) 

 There was a water station at 2 miles and they gave us full ice cold bottles of water!  Fantastic.  I ran through the water station because it was on a downhill, opened my bottle, slowed down to a walk to take a drink and douse myself and then ran on.  I felt bad throwing a whole bottle of water on the ground, but I wasn't going to hold it for another mile.  

We turned off the main road onto the side road to the vineyard and it was nearly all uphill.  I kept running, I knew I was close now and I did start to get a little nauseous, but pushed it back and told myself I was nearly there.  We turned onto a gravel road and headed uphill.  This hill was the worst for me, I walked for about 30 seconds and then pushed through it.  We then turned left onto a "road" in the vineyard.  Basically it was gravel in a field and with a bit of grass occasionally.  It was hairy!  When you see the finish below, you can see what we had to run on.  BUT, as I turned onto it, I saw a beautiful sight!  The finish!  I gave everything I had left and started to sprint to the finish, which was farther than it looked.  I had to keep watching my feet b/c I was terrified I would roll an ankle on the gravel/rocks.  Crossed the finish and had no clue what my time was. LOL.  I was using the Nike app, which had started late, I fumbled around trying to get my phone out of my pocket and stop it but it was off b/c it had not been able to get a signal.  Then all I could think of was water.  

Rey, Dylan, Savannah, and Aurora (my friend Lora's daughter) were at the finish and Rey said "didn't you get a water down there?" pointing back to where I had turned onto the hairy finish.  They were handing out water back there, but WHO takes a water in the last .10/.20 of a race??  They told me I could walk up to where the tents/music was but when I looked around the corner, it was a long walk, you couldn't even see where it was.  It ended up being probably almost another .25 mile to get to that area!  So, I was annoyed, but I wasn't willing to leave the finish when I knew Dallas would be coming as well as Lora and her husband.  Sure enough, Dallas finally headed into the finish.  Look all the way back, that's where the water was.  You can't really tell, but there was a lady in a pink shirt walking back to get water.  A few people did that...I just stood there griping.  LOL.
 Dallas finished strong but was not happy.  He had nearly thrown up a couple times and the hills were hard on him.  He didn't PR and I think that frustrated him more than anything.  
A few minutes later Lora and Darrin finished!  I loved that they got to hold hands and cross the finish. <3 


 We finally got to head for water (although by the time I got there I was ready for beer! Maybe they did that on purpose!) ;) I went over to ask the timing people what my official time was first, I just had to know and didn't want to wait until I got home.  When they told me, I thought it had to be a mistake!  I actually checked the Garmin Dallas used to make sure they had measured the race properly.  I knew I would PR from my last official 5K but with the hills, I didn't think I would PR my best 5K time even in training!  I smashed my PB with a 31:01 time!  I was over the moon.


It was a lovely walk through the vineyard, even if I was dripping with sweat and dying of thirst.


They had a 2-man-band set up in a field next to the vineyard and a couple tents with food, beer, and wine. 
 

 I opted for a beer and it hit the spot!  I was dripping with sweat but I PR'd!  Totally worth it! 


 We spent some time there listening to music and having a couple beers, waiting for the awards ceremony.  The last couple races, I left early and Dallas had placed, so he wanted to stay this time.  He placed again this time as well!  First in his age division.  


 Darrin, Lora's husband, placed 3rd in his division!  I actually thought I might have placed, but I didn't.   I came in 6th in my age division and 16th overall out of 49 finishers and I'm really proud of that, better than I expected.

I was waiting for my costume award, and naturally they left it for last.  Turns out they couldn't decide between me and sombrero-man, so they gave us both an award!  A bottle of wine!  Now, I'm not being a brat, I swear, but I thought I would get a medal.  This race didn't have medals for finishing, just placing, so I was slightly disappointed with the wine.  I tried to hint to the lady that I would rather have a medal, but she didn't get it and I didn't want to be rude.  I was wearing a shirt that said I RUN for WINE after all. LOL.  Here we are with our medals/wine awards!


 Lora got a cute picture of me & Rey.  He even smiled! 


 After the awards, we were ready to head out.  We all went back to the house for lasagna.  Overall, it was a fabulous race.  I think there were a couple things they could have done differently, but it was an inaugural race and I was pleased with almost everything.  I have a shiny new PR and feel fantastic that I was able to do that in 85 degree weather on brutal hills!  

Thanks for reading, I know it was long!

I had to come back and add a picture of Sombrero-man that Lora sent me this morning!  I went up to him before the race and said that he looked like my only competition...his response was..."Are you in my age group?!?!?"  LOL. 







Thursday, July 18, 2013

One Year

Today is my one year anniversary of taking my health into my hands.  I joined MyFitnessPal,  trying to lose some weight to alleviate the plantar fasciitis that I had developed in hopes of being able to run again.  I actually don't feel anything special about today.  In fact, I didn't really want to post about it, but I think looking back I would like to know what was going through my head.  

So what's going through my head?  I'm on a journey, 1 year really isn't much of a milestone when you feel like you have changed your life and lifestyle and it will always be this way.  It feels natural and right, like I am on the path I should be on.  I took "before" and "after" pictures in a swimsuit but they don't feel like before and after.  They feel like last year when I couldn't run and this year when I'm a runner.  I can see the changes and strength in my body, but don't feel the need to share them.  I've lost some pounds and inches, but more important than any of that, I feel fantastic, I feel driven and alive and I can run!  

So, instead of stats about weightloss and measurement changes, here are a few pictures of how running has transformed my life.  I wasn't actually able to run until August 3rd, but a year ago I started taking steps to making it happen and I am glad for that.  That's what I feel the most joy about, the fact that a year ago I desperately wanted to be able to run...and now I AM RUNNING! 


 I'm proud of myself for taking my health to a place it's never been.  Looking at a photo of myself at 24, I'm overwhelmed and happy that at 40 I look nearly as young as I did then! 


The bottom line is that running has transformed me from the inside out.  I feel like how I've always been on the inside shines on the outside now.  This picture is my favorite recently because this is how I feel...colorful, strong, fun, happy, and sweaty! ;) 



 It's been a fantastic year with many more to come!  
Bring on the mileage!!!

Wednesday, July 17, 2013

Wide-angle Wednesday!

Today's photo was a no-brainer. For those of you that don't know, my husband, Rey just recently went back to work after being home 11 months with a ruptured disc in his back.  He's an over-the-road truck driver, so having him home was a wonderful, magical time and it was hard to adjust back to him being gone.  Regardless, he's headed home today after 4 weeks and after 22 years, I still get giddy when he's on his way!  So, in honor of that, one of my favorite pictures of him in my favorite place to be! 




Wide-angle Wednesday Reminder:  Please contact me if you want to use any of my photos.  I do not mind if people share/use them (love it, actually!)  but please ask first. Thanks! ~Karen



Monday, July 15, 2013

ABC's of me

I need a little perk me up, lost an old friend yesterday.  I thought about blogging about it, but honestly, I just want to think happy thoughts and enjoy life.  It's just too short!  So, there's been this questionnaire going around the blogiverse and I thought it would be fun to do.  

 A. Attached or Single?
 Attached for 22 years and counting to a guy that loves Germany and chicken hats amongst other things.

B. Best Friend?
 Other than my above-beloved, that would be my Hope...I call her metwo.  ;)

C. Cake or pie?  Cake, hands down.
D. Day of choice? This would be MONDAY, believe it or not.  Usually is my "Saturday" since my clients all come home on Sunday.  
E. Essential Item?
 Hmmm, there are many.  How about my glasses so I can SEE!
F. Favorite color? Green and Purple tie.  I can't choose, you can't make me.
G. Gummy bears or worms? Neither.  Ick!  Hate how they stick in your teeth and don't really like the taste.
H. Home town?
 Saint Louis, Missouri burbs.
I. Favorite Indulgence?(Going the non-food direction with this one) Pretty Little Liars or any reality show that Savannah & I can snuggle up on the couch and watch/pick apart together.
J. January or July? July.  Seasonal issues in the winter and July has stuff we can shoot off, swimming, and everything is green.

The only thing good about January is that I'm usually headed to Disney World that time of year! 

K. Kids? Can't imagine life without em! They grow too fast.
















L. Life isn’t complete without?
 Guess I won't put my family since I just said that! How about self-reflection. (trying hard not to put running for everything. LOL)

M. Marriage date? Which date?  We go by a few.  Long story! ;) October usually.

N. Number of brothers/sisters?
 2 older sisters, I'm the baby.
O. Oranges or Apples? Apples only b/c I'm lazy and oranges are a pain to peel.
P. Phobias?
 I have a little bit of social anxiety and some fear of heights but they don't usually slow me down much.
Q. Quotes? So hard to choose! (I probably would have gone Disney but didn't want to copy Lauren! LOL)  "Life is short, Break the rules, Forgive quickly, Love truly, Kiss slowly, Laugh uncontrollably, and Never regret anything that made you smile." -Unknown (yep, I just edited this b/c it's perfect for me today!)

R. Reasons to smile?
 I could write a book, I have so many things to smile about. Life is short, I plan on smiling until I can't smile anymore and the laugh lines are permanently etched in my face. I should be so lucky.
S. Season of choice? Fall!

T. Tag 5 People. Anyone who reads this and hasn’t done this post yet, you are tagged!
U. Unknown fact about me? This is hard, I'm an open book usually.  When I was younger, I wanted to be a Forest Ranger. 
V. Vegetable? Broccoli...every.day.multiple.times...with Parmesan.
W. Worst habit? Interrupting people. Yep. 
X. Xray or Ultrasound? Uh...guess it was hard to find an X question.  LOL.
Y. Your favorite food? Right now, Fage yogurt.  I could eat it by the gallon...and sometimes do. ;)
Z. Zodiac sign? Pisces


Haha!  I made it through the whole thing without posting a Disney photo.  It's some sort of miracle!  No worries, I'm sure I'll have one of those on Wide-angle Wednesday.  (oh wait...that's a lie!  The picture of Rey with the chicken hat is from Disney! So close!)


Saturday, July 13, 2013

Wrapping up the week

I figured I would do a wrap-up to force myself to be DONE for the week.  I have either run or biked every single day this week and I'm sore.  I must rest tomorrow, so this is my attempt at stating that I will be resting on Sunday and somebody knock me over the head if I don't! I know my limits and I am going to injure myself if I don't take a day off!  

Hold me to it.  Seriously.  Somebody may have to come over to my house and tie me down.  LOL.  

So this week: (Dallas did all these with me as well) 

Monday: started off the week with some speedwork on the treadmill.  3.1 in 30:50, which is a 9:57 average mile.  I was happy with that. 

Tuesday:  Dallas & I went biking and decided to hit some trails.  WOW hills!  10.15 miles but it took us an hour and 6 minutes b/c there were so many hills.  My legs were burnin!  (and we got swarmed by bugs.)  I kept telling him this just made us hardcore.  He didn't buy it.  LOL.  It was pretty though! 


Wednesday: We headed back to the gym on Wednesday, wanting to avoid the bugs and humidity after the previous ride and I did 4 miles on the TM.  My pace has picked up a bit for 4 miles, I did it in 41:48/10:27 mile pace. 

Thursday: Thought for sure I would rest on thursday but Dallas wanted to run again.  Who am I to say no???  We wanted to run outside, so we ran in the bigger town next to us, on the paved Acorn Trail.  3.1 in 34:00 but we walked nearly the last half mile b/c Dallas needed to.

Friday:  By Friday I had decided I might as well just go for it and we biked again.  This time we stuck to the roads, even if they are hilly, less bugs!  9.25 miles in 49:29

Saturday: Finally today, I was going to do a long run (10K) but I realized that after doing so much this week I might injure myself if I continued on like this.  The gym in our town does not open until 8am on Saturday (WAH?!?!?) so we decided to try a park in town we haven't run at before that has a nice .6 mile path around a lake.  5+ laps around was 3.1, so that's what we did.  


Fantastic run, we both wanted to push our 5K times a little b/c we have a race next Saturday.  We did it in 32:08 (10:21 pace) and I was really pleased with this b/c I could have pushed a bit more at the end.  Not sure if I'll do this well for the 5K because it's all hills, but I'm gonna PR!


I know, pretty boring stuff for the blog, but it is what it is!  That's what I have it for, to document what's going on.  I think sometime next week I'll do some kind of fun game/questionnaire.  That will perk things up around here!  Repeat after me:  TOMORROW.REST.  No riding, no working out!  Stretching only...and I'm going to need to do a lot of stretching because my muscles are super sore. 

How was your training this week?  Do you ever have weeks where you do so much you have to stop yourself from overdoing it or am I just crazy??