Not-So-Wordless Wednesday: Safety First! #runchat

Yes, it's "Weigh-in Wednesday" and I was down a little bit this week, but in light of recent events, I wanted to send out this reminder instead.

Light yourself up, people.  A very well-known runner in the Grand Rapids, MI running community was killed a couple nights ago after being hit by a car.  It was only 6:15 at night but it was DARK.  The time change means many of us are running at dusk or after dark (or in my case, still running in the morning when it's dark) and it's better to look like a dork than to not be seen.

A couple nights before this, someone I know almost hit a cyclist who was biking at midnight with NO LIGHTS and all black clothing.  Really, this is beyond dumb.

If you are going to be out walking, running, cycling or whatever any time near dusk, dawn or dark, PLEASE wear the appropriate safety gear.

• headlamp or KnuckleLights
• reflective vest
• blinky lights on your front and back
• leave the music at home or wear only one ear bud and don't get lost in your music

Just having clothing with a few reflective markings isn't good enough.

Be safe out there my friends!

Race Photos! #53rbr #25k #runchat

Finally, a race where I don't hate every.single.picture.taken!  Granted, I look at these pictures and see so many things about my running form (among other things) that need to change, but still.  These aren't altogether horrible so I thought I'd share.

Oops - caught looking at my watch!

Around mile 15?

Determined - but the chick on the phone isn't impressed.

Home stretch - and both feet off the ground!

DONE!!

Official chip time was 2:41:33.

And because I couldn't just show the decent pictures, I figured I'd give you all a laugh at my expense and post a couple of the really bad ones.  It's no wonder my hands hurt after this race - in every picture I look like I'm ready to punch someone out.  Note to self - open your hands every now and then!  Also - keep working on that mid-foot to fore-foot strike, cuz it ain't there yet.


Now, the big question.  Do I buy a picture and if so...which one?

- Posted using BlogPress from my iPhone

Bayshore Half Training: Week 15

This will be a quick read.  It was another week plagued by rest due to injury, but I'm not going to dwell on missed workouts.  I still managed to run my 2nd fastest half marathon this past weekend as a training run, so even though the week overall was pretty minimal as far as workouts went, it ended up ok.  (On the days listed as "NOTHING" I usually did stretching and rolling but I don't log those.) One day this week I also got in to see the massage therapist at the chiro's office and that hurt like Hell, but I don't remember which day I went and I don't think that really counts as exercise.

Monday 4/22/13 - Plan RUN 4 MI - Did NOTHING

Tuesday 4/23/13 - Plan SWIM (:30) - Did NOTHING

Wednesday 4/24/13 - Plan RUN 4 MI tempo - Did BIKE 8 slow miles on the trainer.

Thursday 4/25/13 - Plan RUN 4 MI/STRENGTH (:30) - Did NOTHING 

Friday 4/26/13 - Plan REST - Did REST - Plus some more stretching and rolling

Saturday 4/27/13 - Plan RUN 13.1 miles - Did RUN 13.1 miles in 2:20:29.  Finished my 7th half marathon, the Rivertown Races Half Marathon, on a very hilly and hot course.  This race was definitely a huge learning experience and taught me a bit about how little race results should matter.  You can read my race recap here.  

Sunday 4/28/13 - Plan BIKE (:60) - did NOTHING but stretching, rolling, heat, ice and walking around the mall like Frankenstein with my girl.

I need the next 4 weeks to go much better than the last 2 weeks have gone.  While I've had a couple of really great half marathons in there (close enough to qualify for Half Fanatics status - but I'm waiting to apply until I decide whether to throw in a 6th half in 6 months this June to get up to the next level), from a training aspect, these 2 weeks have really sucked.  I'm not beating myself up over it though. It is what it is.  

Bayshore Half Training: week 13

*note - I wrote this post on Sunday, before all of the events unfolded in Boston yesterday and I considered not posting the original post at all.  I'm incredibly sad and my heart is breaking for the individuals who were injured or lost their lives yesterday afternoon, for their families, and for all of the people of Boston.  It's absolutely unfathomable to me that this occurred.  It makes no sense to me and I'm sure never will.  I will (in all likelihood) never run the Boston Marathon, but I know what it feels like to train and pour your heart and soul into something you love.  I know how proud I am when I watch friends and loved ones reach a goal - whether that goal was to run a block or 26.2 miles.  The fact that those events were occurring when the unthinkable happened just breaks my heart.  However, I know that the running community is strong and we support each other.  Watching footage of runners heading TOWARD the blasts to help those injured is just a testament to that strength.  The evil that occurred in Boston yesterday will not win.  I know a number of people personally who were in Boston yesterday, either running or spectating, and I'm giving thanks to God tonight that they are all ok.  "Do not be overcome by evil, but overcome evil with good" Romans 12:21

I'm wearing my 2011 GR Marathon shirt today (my only 26.2 - it's ironic that it's also one of my only blue/yellow race shirts - the colors for Boston), sending out love and #PrayersforBoston.  If you have a race shirt - any race shirt - wear it today in support and love for this amazing running community that is like a family to so many.*

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It looks like this was both lucky and unlucky week 13 for me.  I got really sick so the vast majority of my workouts did not happen, but I did manage to do something awesome on Saturday, which also happened to be a 13th :)  "8" has always been my lucky number, but that might change now.

Monday 4/8/13 - Plan RUN 4 MI speedwork incl w/u, 2x1600 at 8:55 w/800 jogs, c/d - Did RUN 4 miles speedwork.  Hit the TM before work not feeling 100%. Hit the paces but really struggled and averaged a 9:45 across the workout.  Realized I was sick. 

Tuesday 4/9/13 - Plan SWIM (:20) - Did NOTHING 

Wednesday 4/10/13 - Plan RUN (3 miles)/STRENGTH (:30) - Did NOTHING

Thursday 4/11/13 - Plan BIKE (:30)/RUN (2 miles) - Did NOTHING but a tiny bit of rolling.

Friday 4/12/13 - Plan REST - Did REST - Plus a little walking around the race expo and some stretching and rolling.

Saturday 4/13/13 - Plan RUN 13.1 miles - Did RUN 13.1 miles in 2:10:36 (9:58 pace)- I set a HUGE new PR at the Martian Invasion of Races Half Marathon.  You can read all about it here if you missed the race report yesterday.  

Sunday 4/14/13 - Plan SWIM (:20)  - Did BIKE (:30)/Stretch and Roll (:20).  Needed to try and work out some of the soreness in my legs.

So, my disastrous beginning of the week turned out to be pretty awesome.  I had no intention of Martian being my "A" race for the year, and I guess it still isn't, but I'm starting to re-think my goals for Bayshore.  I figure I'll talk about them in the next 5 weeks or so.  For now I just want to recover from Martian and get ready for the 25k I have coming up in less than 4 weeks.  Again, not going in as a huge PR quest, but it would be nice. 

Bayshore Half Marathon Training: Week 12

Another week down and still feeling pretty good other than this horrific cold I'm currently rocking. Again, the game of life tried to frak up my training, but overall I think I managed to get in most of my workouts, even with spring break and a house guest, pretty well.

Monday 4/1/13 - Plan RUN 2 miles/STRENGTH 30 - Did watchless RUN 3.2 miles 31:53 (9:58 pace).  I was still feeling pretty drained from Saturday's long run and tried to run this "easy".  Apparently my easy pace is what my uber fast pace used to be.  

Tuesday 4/2/13 - Plan SWIM (:25 min) - Did BIKE- With my house guest, getting to the gym for a swim was tough, plus I had to take a trip to Chicago for the day, so the trainer it was.  Just under 10 miles in 45 minutes.

Wednesday 4/3/13 - Plan RUN (5 mile tempo) - Did RUN 5 mile tempo in 46:55 (9:21 pace average, including the 1 mile w/u and 1 mile c/d).  Not sure where this came from, but I'll take it!

Thursday 4/4/13 - Plan RUN 2 miles / STRENGTH (:30) - Did CORE - I tried to do a core circuit and ended up quitting after 30 minutes.  It happens.

Friday 4/5/13 - Plan REST - Did BIKE - 11 miles in about 58 minutes OUTSIDE!!!  My daughter and I went for a nice (but freezing) bike ride.  I rode my old hybrid because the roads and my nerves aren't ready for my road bike and new pedals.

Saturday 4/6/13 - Plan RUN 9 miles - Did RUN 9 miles in 1:31:20 (10:08 pace).  I ran with some friends for the first half and then solo for the last half.  Lots of hills, an easy pace for 7 miles and then busted out a 9:30 and 9:20 for the last 2 miles.  Feeling pretty strong (other than the cold) about my training so far.    

Sunday 4/7/13 - Plan BIKE (60 min)  - Did Nothing.  Took a rest day.

Obviously, the training plan is still pretty much off the rails.  No swimming and the biking and strength training have been minimal.  This is what usually happens at the mid point of training for me.  I get the runs in, but the rest tends to fall by the wayside. I'm trying not to let the happen but events of the last couple weeks have been pretty crazy, so the fact I've gotten as much done - workout wise - is pretty much a victory.

I know there were lots of races this past weekend.  Did you race or do you have something coming up soon?  

Bayshore Half Marathon Training: week 11

This past week was a perfect example of life getting in the way of training (this week isn't going to be much better).  For the most part, I did pretty well getting at least the important workouts in, but will admit that some stuff just got pushed off to the side.  I'm also starting to feel the effects of training with a few niggles here and there popping up.  I just need to keep moving forward.  (You'll notice all the target paces have been removed from the plan - I'm blowing them all away so I'm going to just go with it.  If I was running them slower than planned, I'd be worried, but instead I'm going to choose to be happy about my speedy legs for the time being.)

Monday 3/25/13 - Plan RUN 4 miles - Did RUN 3.1 miles 30:15 (9:45 pace).  I apparently can't read my spreadsheet because I went out thinking I only had a 3 mile run instead of the 4 mile run I was supposed to do.  Oh well.  

Tuesday 3/26/13 - Plan STRENGTH (30 min) - Did STRENGTH - Core circuit for 50 minutes and then a 1 mile WALK (which was totally stupid and in rain/sleet/snow but I was pissed off and needed to get out of the house).

Wednesday 3/27/13 - Plan SWIM (:25 min) / RUN 3 miles - I wanted nothing to do with the pool so I just went home to run.  Did RUN 3.1 miles in 26:53 (8:40 pace).  I had no intention of running this fast but all the stress of the day needed somewhere to go.  I ran so hard that I actually puked at the end and ran my first sub-27 5k (unofficially since it wasn't a race).  The comments on DailyMile about puking were awesome and made me smile on a day I really didn't have much to smile about.

Thursday 3/28/13 - Plan RUN 3 miles / BIKE (:40) - Did CORE - a quick 20 min core workout before I needed to take care of family business.  It was better than nothing.  Obviously, any hope of an early season tri is pretty much flying out the window.

Friday 3/29/13 - Plan REST - Did BIKE - 10 miles in about 45 minutes on the basement trainer.  I needed to make up some of Thursday's missed workouts.

Saturday 3/30/13 - Plan RUN 11 miles - Did RUN 11 miles in 1:54:43 (10:25 pace).  I wasn't sure how this run would go. I'd gotten almost no sleep the night before and really wasn't sure if I should actually do the run.  I'm glad I did.  I felt strong and aside from stopping to take 1 picture, this was nearly 2 hours of continuous running at essentially my goal HM pace.  My fueling went pretty well (2 shot blocks every 3 miles) but I know I didn't hydrate enough.  Hard crash by the afternoon.  I'm hoping my race in 2 weeks goals even close to as well as my last 2 long runs.  It will really suck if I've peaked too soon like I did before Disney's Wine and DIne.  

Sunday 3/31/13 - Plan BIKE (60 min)  - Did Nothing.  I was exhausted.  It was Easter.  I needed a break.

I think I've accepted the fact that I'm not doing a Tri in June.  I'm not getting swims in and my biking has all been on the trainer.  The weather is getting better but there are still far too many potholes and loose gravel to attempt to learn my new pedals outside right now.  Maybe I'll be brave enough to ride outside after I finish Bayshore.  

Fitness Friday: #runchathunt #runchat

So, a couple weeks ago, the awesome guys at #runchat came up with a running scavenger hunt. Runners could vote on what they wanted to find and as we all ran during the last half of March, we were to snap pics of items that made the top 10 & post them to Twitter & Instagram. Each tweet containing the hash tag #RunChatHunt is an entry to win awesome prizes.

I went out on the first weekend for my 10 mile run & knocked 9 off the list! It was a pretty crappy run and I seriously think it was the hunt that kept me going.

Easy one - "race sticker" on my own van :)

"a bridge"

"hills" - around me, all I have are rollers and this run was full of them.

"Christmas decorations still up!" - I was shocked to find this one.

"Letters on signs to spell RUNCHAT"

"Welcome to....sign" - I actually ran in and out of 2 towns on this run.

"water"

"Trail Marker"

"A scene from one of your favorite run locations" - this is the trail near my house and my usual running path.  That white stuff on the ground is actually ice.

On Monday, I headed downtown to get the last item on the list - historical landmarks.  Grand Rapids, MI has a TON of historical landmarks and on my 5k route along the Grand River I hit up 2 of them.  3 if you count President Ford's grave site.

"Historical Landmarks" - 6th Street Bridge, President and Betty Ford's grave sites,  Valley City Milling Company.

Personally, I think I should receive bonus points for the crappy conditions I ran in for both of these runs!  Ice on the 10 miler and rain/snow/slush on the 5k - can I just say how OVER winter I am?  But, this is March in Michigan so next weekend it could be 50 degrees and sunny.

Overall, this was a really fun project.  Seeking out items on the list made the runs more enjoyable and helped take my mind off the nasty weather.  Did any of you participate in the Runchat Scavenger Hunt?  If you did, leave a link in the comments if you blog about it - I'd love to see what you found in your neck of the running woods.

- Posted using BlogPress from my iPhone

Bayshore Half Marathon Training: Week 9

So, after a few really great weeks, I finally had a not-so-stellar week.  It was bound to happen eventually - anyone who's been a runner long enough knows that a bad run or workout isn't the end of the world, even if at the time they think it is.  Moving on.  Here's the week's recap...

Monday 3/11/13 - Plan RUN 2 miles (11:10 pace) / STRENGTH (30 min) - Did RUN TM 1600s (4 MI inc w/u, 2x1600 in 9:00 w/ 800 jogs, c/d).  4 miles total in 40 minutes.  I knew with my schedule this week, I needed to shift things around, so I got up before the sun and hit the gym.  I was at Parent-Teacher Conferences until almost 8:15, so it's a good thing I worked out in the morning.

Tuesday 3/12/13 - Plan BIKE (45 min) - Did SWIM - 1 mile in about 57 minutes.  Did a ladder workout of sorts and it was slow and made me lose confidence in my swimming.  Is it possible to forget how to swim? 

Wednesday 3/13/13 - Plan RUN (4 mile tempo inc w/u, 2 miles at 9:00, c/d) - Did amazing RUN.  I did my first 2-a-day run workout and it was phenomenal.  Run 1 was 3 miles in 31 minutes (10:24 pace) and run 2 was with Brea and she pushed me to 3 miles in 27:46 (9:15 pace)!!! We finished the run with a night out at a brewpub with 3 of the guys from the running group.  So glad I was able to make this run happen and meet up with Brea.

Thursday 3/14/13 - Plan RUN 2 miles (11:10 pace) / STRENGTH 30 min - Did nothing.  I had Parent-Teacher Conferences and decided to take a rest day.

Friday 3/15/13 - Plan REST - Did BIKE - I rode on the trainer for about 10 min and realized my back tire was flat.  Finished with about 15 min of abs.  It wasn't what I wanted but at least I got something in.

Saturday 3/16/13 - Plan RUN 10 miles (11:10 pace) - Did RUN 10.4 miles in 1 hr, 55 min (11:01 pace).  This run really sucked. Yes, I met my pace goal but at this point, I'm really better than that.  The route was icy and the wind was brutal but I really shouldn't use that as an excuse.  I hated pretty much every minute of the run, especially the part at mile 2.5 where 2 dogs ran up to me.  If you know me at all, you know I'm not a fan of dogs - especially ones that are unleashed and jump on me when I'm running. Literally - one jumped on me and they were not small dogs. I tolerate my friends dogs and even had dogs when I was growing up, but dogs on runs and me don't mix.  I don't like it when people bring their dogs on group runs and I'm terrified of stray dogs I see on the trails/streets.  So, it's no surprise I was completely freaked out and the stupid dogs decided it would be fun to run with me for about 1/2 a mile.  They would run up to every house's front door and then back to me.  I've had friends who were bit and the entire time I was afraid one or both of them would turn on me.  They eventually left (ran into someone's back yard through an open gate) but I worried the rest of the run that they'd be back there on my return trip through that area. To make matters worse, I had GI issues before I even left the house and felt sick the entire run. I think the stress with the dogs just compounded the tummy ache.  I only took in about 3 sips of water and 2 shotbloks, which I'm sure didn't help my energy levels. Between the weather, road/sidewalk conditions, GI troubles and dumb dogs, this run was nothing like my last few runs and I was frustrated and pissed off the rest of the day.  I bitched to a few friends about it, but basically it was what it was.  I even ended up much more sore than I thought I should which just pissed me off even more.

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Sunday 3/17/13 - Plan BIKE 45 minutes - Did BIKE 4 miles in 20 min.  This ride frustrated the shit out of me. I had a friend come over and fix my bike tire and I figured inflating the tire would get my biking speed back up to where it belongs.  Even in the big gears, I struggled to get over 14 mph and I only averaged 12 mph for this ride.  After 20 minutes I gave up.  I don't like to think of my self as a quitter, but that's what I was.  Mentally, I was done.  I was pissed and felt like a failure.  Between the slow swim I had earlier in the week, Saturday's long run, and the shitty bike rides lately, I'm really questioning my ability to do a tri this summer and not completely suck. I know I have until July, but still. I'm supposed to be getting better, not worse.

This is my take-away from the week, though.  Or at least this is what I'm trying to tell myself.  My goals for this year are not going to be defined by one crappy weekend of training.

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