Sunday, November 14, 2010

T is for TAPER.

My brain is full and that is what I get for not blogging all week.

This past week was a lousy run week. I had my fast three miler on Tuesday and then on Wednesday I tried to run some trail by The Hub’s work but that was a serious FAIL. The “trail” looked like a creepy abandoned path leading to Chester’s shed. No thanks.  Although it was on Post but still, gave me the heebie jeebies. So I drove to the gym to run on the treadmill. It was a beautiful day and probably 70 degrees outside. A recipe for disaster. Who wants to be on a treadmill when it is so gorgeous outside? Not this girl. But, alas I climbed on the dreadmill and started running. Sweat started running too. It was hot and muggy in the gym. I paused the the mill and went on a towel hunt. This gym doesn’t “provide towels.” WhAT? Really? Really. Whatever. My eyes were stinging from sweat. I hauled myself  back on the mill and started it back up.

I hit the END button and cried defeat. Or MERCY. Or UNCLE. I quit. I was hot, sweaty, annoyed. I ran 2 miles. TWO. Done. 

Thursday we celebrated Veteran’s Day by heading to a nearby lake. We played football and catch and rode bikes. It was a great day and while I didn’t run far I did some sprinting during our touch football game.  Friday I hit the gym and did some weights. It felt good to have a change and work some muscles that have been neglected. Saturday I spent the day in a training for a new job.

That only left today for my LAST long run! Thank goodness it’s over. Christina met me this  morning so I wouldn’t be all by my lonesome! She rode her bike around the 6.67 mile loop about twice per my one lap. The run was pretty uneventful until about mile 16. I was feeling really good and holding a very, very steady pace.  Around mile 16 I started to feel a twinge in my hip and my knee and my hamstring and calves started to tighten up. I was a mess.  I had planned on 18 miles but overshot my last out and back and ended up with 18.64 miles in 3:06/9:58 pace . I was happy with the time and pace. I’m not sure if I have a faster run in me or not. I may have been holding back too much in the beginning but it’s hard to tell. I think I may have a 4:20 or better in me for Vegas in THREE WEEKS! We will see.

Speaking of Vegas… who is running in Vegas? 

And lastly, yesterday was Lazy Dog’s 7th birthday so we celebrated tonight:

cars bday

Happy Birthday Lazy Dog!!!!!

Wednesday, November 10, 2010

How long was Portland Course Anyway?

Well, if you ask ME it was 26.47.

I got an email from the Portland Marathon Association yesterday telling us how successful Portland was this year. WHO are they trying to convince? Me? Because IMO  it was a flop! Ok, that is a little dramatic but I am holding a serious grudge against Mother Nature for that day and am suffering from PTSD as a result of the conditions and the looooooooooooooong course. Ok, anywho…I got this email and at the very end of the long email I found this small blurb and wanted to share it with you all. It is good info to know not only about Portland but about how they actually certify and measure courses. In turn it tells YOU and ME how to run a course so that we only run 26.2, or 13.1 or whatever the actual distance is supposed to be. And I know this to work because in the Mercer Island half back in March I hit 13.13 on my Garmin at the end of that race, pretty darn close to 13.1 don’t you think? And I ran the course just as they suggest in this blurb. So read and learn my fellow runners, read and learn:

Portland Marathon course—trust us, it's certified in every way.

By Les Smith, Event director; Richard Busby, Course Technical Director; Lee Barrett, USATF/RRTC National Certifier for Oregon

We have received inquiries from several participants in the Portland Marathon held on October 10, 2010. To sum them up they all asked: “Why was the distance measured by my GPS watch longer than the official Marathon distance of 26.22 miles?” “Is the course wrong?” Experience has shown that the comparison of a marathon course measured by the approved method with the read-out by on a GPS watch worn by a runner on race day reveals the GPS readings are slightly longer than the certified distance. Because of such long course concerns, we recently measured the marathon course following a route more like that a runner would take, than cutting each corner as required for certification.

We used a Jones counter, the standard instrument used to certify courses, and a Garmin Forerunner 305 GPS watch. The Jones counter had the route we took being 26.27 miles long and the Garmin recorded 26.35 miles. The Portland Marathon was measured using the procedure required by USA Track and Field, (USTF) Road Running Technical Committee, the governing body for US road running. The course was also certified by USTF/RRTC and IAAF/AIMS. USTF and AIMS have strict methodology for measuring courses for certification.

The standard measurement device used is a Jones counter which is attached to the front wheel of a standard bicycle and must be calibrated before and after the measurement ride. A Jones counter typically shows around 15,300 counts per mile, or about one count every three inches. Our course was measured in this fashion by two very experienced and certified course measurers.

The measurement process requires measuring the shortest-possible distance a runner can run on race day. To ensure this, the measuring bicycle is required to ride 30 cm from the curb at each corner. The measurer must also ride the straightest line through curves and turns. The goal of this is to make sure that on race day all participants run at least the full distance of the marathon or other certified distance, as the case may be.

The former Chair of the RRTC has estimated that for the Portland Marathon course, with something like 36 turns, a runner going 1 meter wider than the shortest possible route on each turn would run an extra 53.6 meters. To permit our measurement team to follow this process as closely as possible, the measurement of the Portland Marathon course was done early on a weekend day to minimize traffic allowing us to measure the shortest route possible. On race day with over 10,000 other participants, running that “shortest distance” course would prove to be extremely difficult due to, among other things, runner traffic and the location of water stations.

The course certification process also requires the inclusion of a “short course prevention factor, “The measurer must add 1 meter of additional length to the course for every 1,000 meters of course length. Thus a 10 km certified course is measured to be 10,010 meters long. And, a certified marathon course has an additional 42 meters added to its length.

It is well recognized that GPS devices available to the general public are about 1% percent inaccurate when compared to the mechanical measurement of a known distance using the bicycle counter mentioned above.

Many factors can affect the accuracy of a GPS watch. Tall buildings along the route, rain, trees covering the course, elevation changes and the number of satellite signals received all affect the accuracy of the GPS measurement.

When the inability of the runner to run the shortest course on race day and the small inaccuracy of the GPS watch are combined, GPS readings of 26.50 miles for a certified 26.22-mile marathon are not unusual. These factors do not mean that the course is not accurate. All it means is that the GPS actually measured the distance that you, the runner, covered on race day. You did a great job because you can know for sure that you ran the full marathon distance! We know that this year was particularly challenging due to the weather, so your challenge was even more difficult to accomplish, but you completed it. Congratulations!

Ok, now that THAT has been cleared up I am off to run 5 miles of trails, well firmly packed dirt, around The Hubs new work place. Should be fun. Hopefully.

Tuesday, November 9, 2010

Eat my dust….

…yeah! That is what I said to The Hubs as he ran out of sight ahead of me and I turned about three blocks early so I could be in front of him on the way back home during our race run together tonight. Ok, so he said he could out run me, that I couldn’t keep up with him. He was right. Oh it pains me to say so. Anyway, we set out for three miles and I hung close for the first .8 of a mile. Then he pulled away.

Grrr….I was running really fast. At least for me. But not fast enough. Speed vs. Endurance: Which would you prefer? I know it is possible to have both but those people that do, the ones who run a marathon in 3 hours or less, they don’t seem like mere muggles to me (Harry Potter term if you aren’t privy to the term Muggle). Anyway, I have been completely slacking in the speed department and wasn’t sure what I could pull off during tonight's challenge-to keep up with The Hubs for 3 miles. I thought I was going to throw up in the first mile.

I’m not gonna lie, I cut the cul-de-sacs short to cut his lead and it still wasn’t enough…he pulled ahead and finally with .8 left I decided that at the top of the hill I was going to head home to give me exactly  3 miles. Plus I wanted to use the downhill to my advantage time and pace wise. I arrived at the summit and turned to run down, as The Hubs ran on toward the end of the street in the opposite direction. I was going to beat him home but that wasn’t the challenge. I was supposed to keep up with him. But I ran a speedy run and didn’t throw up.

3 miler stats:  24:05  8:01 min/mile pace

Mile 1—7:43     Mile 2—8:24     Mile 3---7:57

I think I’ll mark today’s run as Speedwork.

I may not have kept up with The Hubs but I certainly had a good run and that, ladies and gentlemen, is all that matters.

Monday, November 8, 2010

No running for YOU!

Ok, not really for you…No running for ME. Today at least.

Today was The Hubs and my 7th anniversary. I think this is the third one we have spent together. So here is a beautiful little song to whisk you back to 1998….Enjoy.

Today I was pretty busy and didn’t really have a chance to run. I had a job interview that resulted in a job offer: YEAH! So looks like I will begin working soon! I had some grocery shopping to do, important paperwork to deliver to post, a ridiculous amount of homework to help LB with (seriously, it’s kindergarten people! What in the world?) and finally dinner out to celebrate our milestone of 7 years.  I have a nice, easy three miler on the agenda for tomorrow.  The Hubs has mentioned that I cannot keep up with him for 3 miles, and he may be right-ok, probably is right but I know for a fact he couldn’t keep up with me for 10+ miles. What now buddy? Huh? Anyway, we will be running 3 miles tomorrow and I will try to keep up with him. So if you don’t hear from me for a few days I am probably dead, or worse….

On another note, Jessica (my former Official Race Crew—sad face, but reigning TFF-total friend forever) completed her first 10k in Phoenix yesterday. Silly Kristal (HERE) has been making her way around the blogosphere lately. She is wicked FAST and just so happens to be MY Jessica’s cousin. So check out her blog to read about their awesome race on Sunday. Kristal did a 10K and a 5K as part of their double-header. AWESOME race idea!? I have never heard of that before! Have you? Anyway I am super proud of Jess! Maybe she will head to NC for a race one of these days!

Peace out…off to milk this anniversary for all it’s worth (chocolate ice cream).

Saturday, November 6, 2010

Long Run Saturday…

Is it nap time yet?

I finished my 15 miler just in the nick of time!  Christina and I met at the air field at 8 AM and it was 43 degrees. Not quite the 20's we were expecting but still cold and windy. I had my red, pink and white striped gloves that Mel-Tall Mom gave me last Feb for our Million Inch Run.

  

 

 

 

 

 

Million Inch the girls

It was a nice reminder of my pals up in the PNW who have so much going on right now, other than running. Zoe is a ticking time bomb (her own admission) Kerrie T is writing a novel! Mel. Mel is getting her life to a new normal…I miss my friends. A lot. But such is the life of a military wife.

Anyway, I warmed up about 4.5 miles in and shed my jacket and gloves. I met up with Christina (she was riding the loop on her bike) at around 7.5 miles for some Gu then we were off again. I finished my 15 miles with one mile on the track.

15 miles---2:26.48 (moving time) 9:45 pace.

About one minute after I got in my car it started to rain. Yuck. Thank goodness I finished in the nick of time!

I’m quite sore. But I was sore to begin with from our cross training workout. I hope I feel up to even a short run tomorrow since it is World Run Day! Are you going to run?

Only one more long run then taper for Vegas!! Woo whoo! I am ready for a change, seriously.

And finally, since it is Pancreatic Cancer Awareness Month I wanted to share a link with you about the symptoms of Pancreatic Cancer: HERE. Unfortunately there really isn't much of a screening process for this type of cancer yet, other than genetic screening. They say it can be genetic so if it runs in your family you may want to talk to your doctor. They also say that usually by the time you present with these symptoms it is often in the advanced stages. Not good my friends. Cancer sucks.

Here is a pic of  my dad, LB and my nephew fishing during our recent trip through OK. 

And here is my dad, Lazy Dog, The Hubs, my nephew and LB chillin’ in the pick up truck.

Happy weekend everyone! Hope you all get out there for World Run Day tomorrow!

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Friday, November 5, 2010

Hello Legs….

…nice of you to wake up.

Ok, all systems are up and running…including the System that is ME.

Seriously.  I have been hitting some good runs and paces here lately. I think some well-placed rest days work wonders and I also think it is the weather. It has cooled down significantly (just as all you natives told me it would).  Last weekend when I ran my 12 miler it started out in the 30’s. Then I had a chilly 3 miler and a soppy, cold 5 miler. Speaking of the soppy 5 miler…I did NOT want to do it. I did not want to get wet but once I got out the door and off the porch there was no turning back. I proceeded to run as fast as I could just to get out of it, to get the run over with. It is funny how running 26.2 (or 26.42 as my Garmin put it) in the POURNING RAIN will change your perspective: 5 miles in the rain aint so bad. I mean it’s not good, I did not enjoy it, I didn’t like it but I was SO GRATEFUL it was only 5 miles.  I did my 5 in 42:11/8:25 min/mile pace.  My best pace was a 6:56 min/mile. I’m pretty sure that was when I thought I should cross the main street and ended up playing frogger with some jerk going 90 mph around a bend…yeah, I picked up the pace to get across the street so I wouldn’t end up being the equivalent of a squished salamander.

Anyway, I think I’ve got my pace back, for the most part.  We will see how tomorrow goes: 15 miles with Breaking Pace keeping me company. Speaking of Breaking Pace, somehow she managed to convince me to do a cross-fit workout in her garage. I am in pain. My body is so sore! We did 3 sets of stair master/kettle bell squats/push ups/ leg lifts. Today  I can feel it all over especially when I try to sit down. Ouch. Pretty sure we will do it again.

Ok, finally, I was tagged by a couple of people (Blonde Ponytail and Adorable Wife and Track Coach) with the Food Tag. So here it is:

1. If you could eat anything without any health repercussions or guilt, what would your meal be? Chocolate. doesn’t matter, chocolate cake, candy, icing, milk…just straight up chocolate.

  2. If you could meet anyone living or dead who would it be and why?  I really don’t care about movie stars and the like.  I guess I would really like to meet Grandma’s parents because she is just the nicest, most considerate and genuine person I have ever met in my entire life. I will never meet anyone like her. She sat on the floor for hours playing with her grandkids and now with her great grandkids. She is made of patience. She is like Mother Teresa. I have never heard her angry, frustrated or raise her voice other than to exclaim, “Oh my stars!” when something is shocking. I want lessons from her parents. Or actually lessons from her would be great too…

3. Why did you start blogging and what did you expect when you started? I started blogging in part because I was bored, partly because I wanted to be held accountable for my running, partially because I was inspired by Tall Mom, and partly because I wanted to get free stuff too (not gonna lie).

4. What is the one book you could read over and over again? Um, yeah. I don’t read books twice. Period. Just like I don’t generally watch movies twice. Seems like a waste of time.

5. If you could travel anywhere, where would it be? Greece by way of a yacht setting sail from south eastern Italy.

6. If you could have a TV show on the Food Network, what would it be?  Well, sheesh! Hopefully it is fully scripted and edited because I don’t really cook. I guess it would be a baking show. Maybe Naked Running Chef and I would do pre race meals?  Yeah! Now there is an idea! Quick! Someone pitch it!

7. What was the best meal you ever had? When LB and I spent a few weeks in Italy we went with my friend to a pot luck (she and her husband are Italian) and we had all the most amazing, delicious authentic Italian food….my mouth is now salivating.

8. Who has been the greatest influence on your love for food and learning to cook? Hm, don’t' really love to cook but I love me some chocolate cake…..mmmm, chocolate cake……

I think I am supposed to tag 5 others but since I haven’t been able to get around bloggy world this week due to my computer being dead I am not sure who has been tagged. So if you want to participate just feel free to do so! Leave me a comment so I can check out your answers!

Ok, well That is all for now! Off to rest up for tomorrow 15 miles!!!

Thursday, November 4, 2010

Just a small glitch...

Ugh. My computer power cord is fried. It has been for a while but it completely quit yesterday and subsequently my laptop battery is DEAD. Sure I could use The Hubs' computer but it's not the same. It's not mine. So here I am, iPhoning it, which is pretty cool actually.



Oh wait! That's not ME!?

Oh well, off for a 5 miler! Wait it is RAINING. Strangly I am in a cold sweat and having trouble breathing. I must be suffering from Portland PTSD. I'm not ready to run in the rain again!

Monday, November 1, 2010

Oh Halloween….

And your tiny, tasty, sugary, chocolaty goodness that is awful and I can’t avoid. I think the candy bowl has a magnet in it and it draws me in….This holiday I think is the worst as far my intake of terrible, awful junk.  Not to mention Halloween is also The Hubs’ birthday so we had cake and cupcakes too. Ugh. And right now, as I type this, I am hearing my name…I am being beckoned to the candy bowl, “Amanda…..Aaaaaa man…duhhhhhh…..eat me! I’m delicious! So. Good. You’ll go for a run tomorrow! Don’t worry! One wont add 5 pounds!” Ha, no. One wont add 5 pounds but ONE 50 times a day sure will!

Anyway, I’ve been a slacker. At least in the bloggy department and only slightly in the running department.  With Harvest Festivals, house warming parties, Trick-or-Treating, Halloween, and the Hubs’ birthday all going on at once I have been super busy! Oh yeah and the GIANTS in the World Series doesn’t help either.

I did get out on Saturday for my long run! After consulting with RED I decided that 18 miles was too much for me physically right now. She suggested a long run schedule of 12, 15, 18 then taper.  My plan had some longer mid week runs of 9 and 10 miles which we agreed was too much. So I plan to run 3 or 4 days during the week, not counting my long run, and keeping the runs to 5 miles or less. I think this will be much more manageable and keep me alive for the next 5 weeks. I have to honestly say that I am ready to get Vegas over with so I can move on to bigger shorter and better things less painful training….

So you all should meet Breaking Pace! HERE

Chrissy and bike

 

 

 

 

 

She agreed to meet me at 8 AM Saturday morning and ride with me while I ran! She showed me the air field loop on base during our first bike ride and suggested this as a good place to get my miles in. It is a loop about 6.7 miles around.  She rode with me at first but it was really cold, 34 degrees, so she rode ahead to warm up. She planned to ride a loop and then check in with me and go from there. It was a really good place to run. I felt safe for one, and there was no riff raff roaming around or blowing by me on the streets. Plus I used to be stationed at this Air Force base when I was a cop in the military, so I knew that there were cops sitting around waiting for time to pass. I even knew some of the spots where they would park to just be out of sight for a while and sure enough, I ran by and cranked my neck to look down a small path and saw the bumper of a cop car. HA! Some things never change. But nonetheless, I felt safe and I am certain I will be running there again, a lot.

In the time that I ran one full lap and a 2.5 mile out and back Christina  rode THREE loops! This was her longest ride ever and she did awesome!

Here we are after the run and her ride:

me and Chrissy

 

 

I cut my face off, stupid   iPhone…(too bad I don’t have a super cool phone like Jill’s).

 

 

 

Next weekend I have 15 miles. I might meet Christina on base again but I also found a running group in Fayetteville and they ware meeting for World Run Day!

And lastly, November is Pancreatic Cancer Awareness Month! I’ll try to find info and stuff to share with you all throughout the month.

purple ribbon campaign

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