Rocking the Rest...

...That's right. At this point in my training (Week 4), you don't have to tell me twice or twist my arm to get Rest Day Compliance. I welcome it. I don't feel especially tired or in need of rest and/or recovery right now but logistically rest days are awesome. I mean I actually get to eat dinner, after I cook it of course, I get to help LB with homework, conduct bath, supervise evening book reading, then back-scratch duty. Then, I get to sit down. Ah....yes. My evening starts at about 8:30.

So rest/recovery days are awesome until I look at my plan and realize that today is actually NOT a rest day. Epic Fail.

So here I sit...full belly, chillaxing finally, on the couch. It's pitch black and cold outside. Do I run?

You bet your buns I do......

I guess it's time to go get dressed for my easy 3 miler. It's hard to get motivated for a three mile run but in my plan each run has a purpose. I try not to add in junk miles. Each one matters, each one is special and serves a purpose. It's all a part of the deal....after all, I have a marathon to run!

Speaking of marathons, I kind of got crazy today....Another race is officially added to the calendar.



This my friends, is a registration for the Chattooga River 50k in South Carolina. What got into me I can not say for sure, but I blame it entirely on J-Ninja.



As you can see from the text conversation above, she twisted my arm and practically forced me to register....

But what's done is done....only 5 months until I will experience my first ultra. It is scary and exciting! So tonights 3 mile run must happen. It is not only a matter of putting in the run but the discipline, the will, the determination to do what it takes....

Race Strategy....

How important is it, really?

Obviously I think it is good to have some racing experience under your belt but we all start somewhere, with out first race at a new distance. Recently I was reminiscing about my 70.3. I finished in 7 hours and 8 minutes. Could I have done better? Probably not. Not during that race. BUT, it was my first time racing that distance. It was unknown. I had no idea what I was getting into. With that race under my belt and some, ok A LOT of lessons learned my next 70.3 will not be so disasterous. And by disastrous I mean the run wont be so disastrous.

During my reminiscing I also fondly reflected on my first marathon. Oh my first....I will always cherish that 4 hours and 9 minutes. Everything about it was magical. Looking back now I know I could have gone sub 4 hours BUT it was new. My first! I was afraid of what was to come. I was scared of The Wall. Scared of mile 21, 22 and every mile after that. It was new, uncharted territory. I was conservative.

I've been thinking about my Race Strategy for Big Sur. It's not a new distance at all, but it is a tough course. The toughest marathon course I will have done to date. I think. Portland topped out at 150 feet elevation gain, OKC marathon had an overpass...Vegas full, I don't really remember a hill. Seattle AMICA 1/2 marathon had an elevation gain topping out at 200 feet. Mercer Island 13.1 might come the closest to being the hardest course but still that one only has a top gain of 250 feet. I know I have done some tough, tough courses while living in the PNW but....

I have been to Big Sur, actually lived in Monterey for a couple of years. I know Highway 1 well and the hills and the terrain of the course. It is hilly. I pulled up the elevation this morning so that I could see exactly what I am in for.

It actually doesn't look too terrible. Miles 1-5.5 are gravy...downhill. Mile 5.5 to 9 only slightly concerning with a bit of a climb. But then I see mile 10-12....

I think there must be a bus from miles 10 to 12. Right?

Um? Is this legal? A 600 foot climb in two miles? It looks like I might need a pulley of sorts to haul me up. I guess I thought, overall it would be straight up for 26.2 miles. As The Hubs so lovingly, supportively, and univitedly pointed out "That's not hard. You start at 300 feet and end at 100 feet. It's all downhill."

Yeah. Ok.

So miles 10-12 are just unmentionable. Then, the last half of the course just looks like chaos. The first 9 miles are all normal then it goes into some sort of desperate tailspin of craziness.....Clear Good vs. Evil going on here.

So it's technically not straight up for 26.2 miles but it is a "moderately difficult" course. I should be able to make the 6 hour race cut off. Right? Yes. I think so.

J-Ninja and I have been talking strategy for this race and, as of now, have decided it is a destination experience race. We'll take our time, enjoy the scenery, snap some pictures, enjoy the bands and shoot for a 5 hour finish, 5:30 tops.

But what about all our killer training? We don't want it to go to waist, now do we? Nope. So it only makes since to use Big Sur as a training run...yes, you read that right. A training run. But what in the world do you need to run 26.2 miles in training for?

Well, for a 50k of course.

We have been searching for a 50k to do a few weeks after Big Sur and found one in South Carolina. The idea is that we will be going fairly easy at Big Sur, leaving us able to continue training, or at least able to cover the distance, about a month later.

A 50k is 31.06 miles, so what is another 4.8 miles anyway? Truth is, I have no idea...this is new, unchartered territory. It's fun to do something new, to have a new challenge hanging in front of me!

What are your plans for a NEW race???

All Over the Place...

I really shouldn't skip days on the blog, especially when every day is SO exciting.

Let's start with Saturday morning, shall we? I woke up SO MAD at the Hubs. Do you ever do that? It was bad. You see, I had this dream or nightmare rather, and my bike was STOLEN! Can you imagine! I ran to my big, strong, tough, brave husband in hopes he would track down the thieving swine (been reading pirate books to LB) and beat him up and get my bike back! But he just looked at me and did nothing. It was like I was frantically yelling in Swahili to him. It was no big deal. He was not comprehending the catastrophic event that had just taken place. Instead he shrugged his shoulders and mumbled something to the effect of "Dang, that sucks."

So I woke up mad at him. I checked on my bike and she was fine....(no thanks to The Hubs, bitter? Who? Me? Nooooo.....). I needed my 30 minute fartlek run....I got it in and felt much better. That was my Saturday.

Sunday afternoon I planed to meet J-Ninja for our long run. I got everything ready and realized my Garmin was only a teeny tiny bit charged. I threw it on the charger while I continued to gather my stuff. I had it all piled up and ready to go....I had my PureFit bar to try (review coming soon) and ZipFizz (also review coming soon), my pocket knife and my pepper spray. I was ready.

What's missing?



I headed out the door to meet J-Ninja, 10 minutes behind schedule....as always. On my way out it struck me, the Hubs had no idea where I was going. I asked him, "Don't you care where I am going?" He knew I was going to meet J-Ninja but he didn't know where.....his defense was J-Ninja's husband will know...Insert annoying buzzer sound here! Wrong answer. I told him where I was going and hit the road. I later found out that J-Ninja's hubby had no idea either. Lesson learned, provide the info even if it isn't asked for. Period.

So anyway, there I was on the way to meet her. I had to stop for gas and realized my Garmin was no where to be be found. A panic ran through me like a lightening bolt. Where was it? Did I drop it in the driveway? Did I leave it on the counter?Would I ever see her again? In a frenzy I texted the Hubs to see if it was at home...

He found it. Plugged in on the bed. Sad and lonely. Missing all the excitement of our long 9 mile run....



But thankfully I had the iPhone and the awesome iMapMyRun app. It seriously has saved me twice now. It is a great backup!

J-Ninja and I knocked out our 9 miler at an easy, comfortable pace (she did the Goofy Challenge last weekend...crazy running partner!). Next weekend we will be hitting up some hills for 10 miles of hill training. Completely necessary as Big Sur is 26.2 miles UP.

Finally, Monday rolled around and it was a chillaxing day. Around 5 o'clock I decided to head out for my my easy three mile run. The Hubs, taking from the lesson on Sunday (or being condescending, not sure which), asked me where I was going, what route I was taking, how long I would be gone, and most importantly did I have my pocket knife. I answered all his questions and he mentioned I needed to practice with my pocket knife. I agree with him and with Kat, who left this comment on my last post:



She and The Hubs are right. If you aren't trained, familiar, comfortable, or savvy with a knife it may be best to leave it behind. Or at least think of it as useful for cutting yourself out of a bind rather than attacking a bad guy. Kat is exactly right, if you aren't careful the very knife you hope to protect you could be used to do you in. The Hubs has taught me this as well. While I am not truly trained in knife fighting I am completely confident in my ability to to use it if necessary.

So, there I was. The Hubs challenged me to a quick draw of the knife. Ready, set, draw! I whipped that knife out of my pocket so fast he wouldn't have known what hit him....until I yelped. As I drew it out of my pocket the blade flung open and it jabbed my hand just under my finger. FAIL.



So there you have it. I am clumsy with a knife and it's no joking matter. The Hubs lectured me about practicing and being trained with the knife. I know he is right. I tell you all this because Kat's comment and my husband's concern are right on. It may be best to stick with the Pepper Spray and enroll in some self-defense classes if you aren't 100% confident in your knife fighting skills.

My marathon training thus far is actually going well. I have hit most of my runs. I missed two runs last week, my speed intervals and a 4 mile fast run. Oh well. I'm not sweating it. This is a new week and already I hit last night's easy three and todays 6x400 intervals at a 6:40 to 6:54 min/mile pace. Tomorrow I rest....sweet sweet rest. Thursday is a 35 min tempo run or I prefer a fartlek. Friday is a 5 mile pace run and Sat 10 easy miles.

And to add a little flava-flav to my day I got this text from J-Ninja....it made me smile ear to ear:



Looks like we have a fun 10 miles ahead of us this weekend.....how about you?

I've Got Something to Say....

And I don't care if you roll your eyes at me, which I know you wont, because I know that we ALL know how serious and scary this is. I am certain many of you read Beth's blog, Shut up + Run or also known as SUAR and many of you most likely have heard about her family member and fellow runner Sherry HERE.

Sherry headed out Saturday morning for her run, like many of us did. But she hasn't come home yet.

This breaks my heart and strikes a bit of panic within me. When I lived in Tacoma I was not usually afraid when I headed out for my runs. I was always aware of my routes and surroundings, but not afraid. I hate being afraid. Ever since moving here to my current home I have felt uneasy about running outside of my small neighborhood. It is no secret that I have been nervous to head out on runs and usually cover a lot of the mileage in the safety of my neighborhood. When I do venture out it is always a relief when I turn back into the safety of my neighborhood, off the road in the big, wide, world.

Saturday, when they may have just been discovering something was not right in Montana, I had this text exchange with RED:



I thought I was getting paranoid but this story reminds me I am not actually paranoid. Paranoia is a suspicion and mistrust of people or their actions without evidence or justification.

I think we all have evidence AND justification.

People are jerks out there and they don't care, they have no regard for human-kind.  And unfortunately, we are not invincible.

I remember a similar incident happening in San Diego a few years ago. We, runners, get all worked up and ramp up our safety precautions, run with buddies, take the head phones off....then we get comfortable again. We let our guard down. We stop being aware of our surroungings. We put a target on our own backs.....

The tragic story about Sherry has me again reflecting on my own habits and safety precautions and my new routine of running at night. I don't use headphones while running at night, I stay in my neighborhood, and since Christmas I have been carrying pepper spray. Tonight I will add a pocket knife.

Scary, huh?

   

I think so. But I will not go down without a fight.

While running on Saturday, outside of the safety of my neighborhood, I kept playing it over and over in my head what I would do if a bad guy stopped to harass me, or tried to abduct me, or violate me. I had my pepper spray but aside from that I was helpless. I imagined grabbing sticks to hit or stab a bad guy with. I imagined pushing his eyeballs out with my thumbs. I imagined trying to outrun him....but to where? I am isolated out there on about a three mile stretch of my 7 mile loop. And what if I was too tired to outrun a bad guy? Running long distances makes us vulnerable.

I hate that I even have to think about these things. I should feel safe. We all should feel safe. The truth is, I don't. But I am not willing to let bad guys or fear prevent me from doing what I love.

I will run.

I will be safe and be aware of my surroundings.

I will not hesitate to use my pepper spray and pocket knife....

So please, if you haven't already, think about your running habits. Are you safe? Do you tell friends or loved ones when you are heading out? Which route you are taking? How far you are going? How long you expect to be gone? Do you carry a cell phone? Here is a short article by the Billings Gazette that speaks about running safety HERE. Give it a quick read and take a minute to evaluate your current habits. Let's be safe out there! After all, we run so we can lead long, healthy lives...

And if you haven't, head over to SUAR's blog HERE and give some support to a fellow runner.

Did I Just Say That?

No! Never....I would never say, "It seems these days, despite my grumbling and attempt to hate the night runs, they are growing on me. The darker, the colder, the wetter the better..."

LIES! All of it.....

Today, as I was sitting in a TWO HOUR meeting at Juvenile Justice I could not stop thinking about going for a run. In my daydream I pictured myself busting out of the office, the two glass doors flinging open behind me....It was sunny and warm, almost hot, but for some weird reason I was wearing my coat, scarf, hat, sweater and slacks and heels. I tore off running, heading for an open field with beautiful grass and flowers, flowing to and fro...my long hair whipping around me, flapping annoyingly in my face. I was slinging items of clothing left and right...I must have had on a lot of layers, coat, scarf, sweater to the left, short sleeve shirt to the right, camisole to the left (I don't even know WHAT a camisole is...its a daydream people). As I ran my heels flipped off and flew behind my head. My bare feet clinging to the earth momentarily as I somehow, with great skill and amazing finesse, flung off my slacks.....

TADAH!!!!!!!!

There I was, running with the most satisfied grin across my face, running through the meadow-somehow in my favorite running attire-it just magically appeared.

I have no idea how long I ran but I do know for the rest of the day I was feigning for a run...big time. At (my 15 minute) lunch I tried to satisfy the need with a cup of coffee but there was none. FAIL. Then I eyeballed a piece of carrot cake. DON'T DO IT. I was trying to find anything to satisfy my craving....the need to sweat, to run, to get my heart rate up. It hit me, there was only one way to satisfy my craving. I needed a fix. Too bad I couldn't get a fix until I got home, and even then it would be later.

Finally at about 8:30 I was able to head out for my easy three mile run. It felt great. The rain was slushy and almost snow. My breath came out in a thick puff that hovered in front of my face for a few seconds. It was quite, except for the swish of my hair inside my hood and my feet hitting puddles. I ran sans headphones. It has become my best practice when I run at night, in the dark. I like to have all my senses available to me. But I like the silence, the peace and quite. So, yeah. I guess my evening runs are starting to grow on me. If I can't be a mid morning beauty runner then I'll be a bundled up evening runner...and like most of you said, I'll take my run when I can get it.

Have you ever totally feigned for a run? This has happened to me before and it is so hard to be stuck at work all day when all I want is a quick, sweaty fix that includes a few miles.

Have any of you helped your kiddos make New Year's goals? LB made a few for himself. He resolved to wake up every day and do his exercises, i.e. run through the house like a banshee, do his jumps (on the couch), then run back to his room. He also included play basketball every day and ride his bike everyday. Then yesterday as I was working on training plans for a couple of my readers he asked me what I was doing. I told him I was making training plans for a couple of friends and would soon be done. Our conversation went something like this:

ME: "I'll be done in a minute then I can play with you."

LB: "No. Then you have to make my training plan."

ME: "Oh? Really? Are you training for something?"

LB: "Yes. A kid race. And a tri."

ME: "Awesome! Let's do it!"

Hot-digity-dog!! Our active lifestyle and example is paying off!! It's going to be a fun ride when my LB can run along side me and train for tri's with me....not so fun when he beats me but hey, I have a few more years. I think.....

Not Gonna Do It...

No way!

No how!

Ain't gonna be me.

No sir-ee I am not going to be a night-time runner!

Night-time runners are....weird.

They are weirder than early morning runners. But strangely they are almost the same really. What is the difference in running at 10 PM and 4 AM? Both times are times in which I should be ASLEEP, snug in my bed. If it's dark I should not be running. My ideal time is 10 AM, when I should be at work. I wanna be a 10 AM Beauty Runner. I wanna drop my kid off at school, go buy my groceries, come home and drink coffee. THEN go run. Then go to work.....

What a fantasy land.

For the third night this week I have been a weird night runner. It's the only way and to be honest I'd much rather run with my dinner threatening to come up than get up before I HAVE to in the morning. For some reason one of my favorite times of day is in the morning, when I wake up and slowly twitch my leg to the cold spot, to test it out, and quickly pull it back to the warmth, and I do the same with my arms. I love it. And to get up at 4 AM and miss this strange ritual I have would just be ridiculous.

So this week, the first week of 2012 and the first week of my Big Sur 26.2 training cycle, I have not missed a run. Monday was an easy 3 miler, Tuesday was 5x400 interval training, Wednesday was a rest day, and tonight was a 30 min fartlek. So far I am off to a great start (despite running in the dark, at night)!! It is a huge confidence boost to get these runs in even when I really REALLY didn't want to. I tried to convince myself tonight that I wasn't going to do it. I got home late and was starving after missing lunch. But RED texted me and gave a pep talk-love her!!




So I headed out when my dinner settled.....

Here is my first Signature Pose of 2012 taken after tonights fartlek run.



So what are you? A Weird Night Runner? A 10 Am Beauty Runner? An Early AM Runner? A Whenever Is Convenient Runner? Or a Who Cares As Long As I Run Runner? I am striving to be the Who Cares As Long As I Run runner....

Oh oh oh! I almost forgot!! Check out Marathon Training Schedule, I am ranked #20 on the Top 100 Running Blogs! Can you believe it? Thank you to all my readers and followers!! Without you I would be, uh....writing to no one but myself! So thank you all for supporting me and my blog! You Rock-even if you're a weird night-runner.....*

If you emailed me or mentioned wanting help with your training plan, fear not...I will be contacting you  this weekend! Be ready!!

**I don't REALLY think your weird if you run at night....or early in AM....I actually think you're awesome. 

Making the Plans

Half the fun of racing is getting the plan ironed out....when will I run, how far, how fast? I like seeing the numbers go up and up each week, on paper. I like that little flip I get in my stomach when I pencil 18, 20 miles on a Saturday morning. I enjoy looking at the completed plan and closing my eyes and imagining the entire 18 weeks within the blink of an eye.

Yesterday I sat down to get the plan on paper. Something about actually putting the pencil to paper makes it real.

My Big Sur Marathon training began today with a three mile run. The rest of the plan covers speed work to prepare for a 5k on Feb.25 and a half marathon on Mar.18. It includes tempo runs, fartleks, pace runs, and slow/easy long runs. I think I know I am ready. I know, and expect, there will be challenges but what is a training cycle without challenges? That is part of the fun, or at least what we consider to be fun.

So have you made any plans yet? Do you do them on the computer? With a fancy excel spreadsheet? Am I the only crazy one who loves pencil and paper? Do you need help with your training plans? Let me know! I'm excited to put my new knowledge as an RRCA Running Coach to the test! 

Happy Twenty Twelve friends!!

TWENTY TWELVE- The Year of Dragon

Dragons have wings and breath fire. That's so cool…

2011 was the year of the Rabbit. Enough said.

I'm not too great with resolutions and frankly I like to look at them more as goals. For the most part I try to be healthy and fit year-round and resolutions imply a big or significant change. So with each New Year I like to set goals and try my best to accomplish them. Sometimes I fall short but I try to set realistic goals that are achievable, to set myself up for success. So here we go, Twenty Twelve Goals:

FITNESS

1) Do more of it.

Ok, no really. Since starting my full-time job in July I have really struggled with my fitness and maintaining a consistent workout routine. It has to get ironed out and quick because of goal #2…

2) Big Sur Marathon on April 29th.

26.2 miles of up, up, up and more UP. Today is the beginning of marathon training. In 18 weeks I'll be in Monterey, one of my favorite places in the US, to run one of the most scenic marathons in the states, with some great friends. I can't wait.

3) Tobacco Road 13.1

I did this one last year and it was a good race. It also happens to fall nicely in the full training plan on a 14 miler weekend. It will be a good test of endurance for the marathon training.

4) My summer tris...

All of the ones I did last season and then some…And then…my biggest goal of 2012…

5) Augusta Georgia Half Iron on Sept 30.

This year we have thought it out and this 70.3 is a bit more strategically placed in the year than last year. After a summer of triathlons and swim training I believe I will be better prepared to cover the 70.3. I am pumped!

6) Local Races

I want to do any and all local race that seem fun or fits my schedule.

7) BQ

I know, I know…so cliche'. But fact is this: I have no idea what I would even have to do to BQ as far as paces and qualifying time. All I do know is once upon a time I did know then they went and changed things up, I got disgusted and discouraged. Now I think I could do it but with proper, FOCUSED training. I'm thinking that upon wrapping up my Augusta 70.3 I can focus on training and paces that will lead to a BQ. So my goal is actually to set myself up to begin a BQ training cycle in 2012 and choose a marathon (probably spring of 2013) that will assist me in that goal (read flat and fast course).

NUTRITION

1) Eat Healthy

I hope to continue on my journey of whole-food eating with minimal sugar intake. My goal is to eat less processed foods and more foods that ARE ingredients and not HAVE ingredients.

2) Reach and Maintain

Once I hit my goal weight my goal is to maintain it. Unfortunately I was just over my goal weight in October and then I slipped away, up a few pounds. So I have to really focus on Nutrition Goal #1……seriously.

PROFESSIONAL

I have accomplished a LOT in 2011 professionally but I have so much more to learn and do!

1) Work closer to home.

I need to find a way to eliminate my daily commute to and from work. Driving an hour one way really has been a hardship. It's time I evaluate my situation and make my fitness, workouts and family a priority again.

2) Never stop learning.

I like my job. I want to LOVE my job. I know that it will take time to get to where I want to be professionally but I can keep working towards it by choosing relevant continuing education courses and keeping my eye on my goal: to own my own practice where I am my own boss. The American Dream.


3) Create my Therapeutic Running Group for Women

This has been a dream of mine for a while now. This year I am making it a priority to create the program. I envision a program for women that focuses on them and their needs to increase self-awareness and self-esteem, a lot like Girls on the Run only for women who may be going through divorce, struggling with abuse, or depression, or body image issues....you name it.  Running has been so essential to my mental health over the last three years and I know I am not the only one. So it's time I make my dream a reality!


There you have it. My TWENTY TWELVE goals! Of course these goals can and probably will evolve over the course of the next year but at least I have them out there. HAve you come up with your goals yet?