Sunday, May 29, 2016

Happy Memorial Day (WW # 43)

Welcome to the Weekly Wrap!


This linkup is hosted by yours truly and my good friend Tricia at MissSippiPiddlin.    The purpose of this link is to connect with and support other active women. You can summarize your whole week or just a small portion of it.  It's up to you!  Race recaps are also encouraged!  {See rules}   

We are thrilled that we continue to have a record number of linkers each week.  Thank You!  The support and camaraderie are truly priceless.  Please return later in the week and interact with more women.   It's an excellent way to make new friends and gain invaluable support, all while holding yourself accountable!  Don't forget to comment on each blog that you read and remember to support your hosts.  


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Monday -- Strength
Tuesday -- Ran 5 Miles Progressive
Wednesday -- Rest
Thursday -- 12 Cycling Miles  (Speed 14.1, HR 140)
Friday -- 12 Cycling Miles  (Speed  15.4, HR 160)
Saturday -- Ran 4 Miles Slow
Sunday -- 17 / 2 Brick Workout

Total Bike: 41
Total Run: 11

This week I concentrated more on cycling.  I'm trying to give my body some recovery time from the races I've put it through so far in 2016 (including 1 full and 6 half marathons, among others).   I need to be ready to start marathon training in 4-6 weeks.   I'm also contemplating a little duathlon, although there has been no registration as of yet.

I was pleased to get my heart rate up on all of my rides.  This is something I've struggled with in the past.  Here are the elevation charts from my two typical bike routes.  Can you believe I thought the first route was flat?  HA!  I had it backwards.  Garmin reported 309 feet gained on the first and only 176 on the second.  Both graphs are looped courses totaling 12 miles.  Obviously, the second course's loop is much longer than the first.  




My May the 4th Be With You medal, which I delightfully adapted to May the 24th Be With You arrived this week.  If you have not tried a Level Up Virtual Run, I hope you'll consider one.  You'll be very pleased with the medals, the price, and the time frame they give you for completing your run.



After a steamy, slow 4 mile run Saturday morning, the rest of the day was spent in the backyard just relaxing.  PoPo worked his magic on the grill and we enjoyed family time with the kids and grand kids. {There was also a little planking for fun, because I like fiberglass in my elbows.}



I did another brick workout Sunday:  17 Bike / 2 Run.   Welcome back, jelly legs!  Here's a better description:  it's like your brain and your legs don't communicate for about half a mile.  It also feels as if cement blocks are tied to your legs for the whole run.  I had a hard time getting out of the bed early.  So although the cycle portion started out pleasant, it was scorching when I got to the run. Accordingly, I spent the afternoon on a float.   My total brick time was 91 minutes (Avg cycle HR=149 / Avg run HR=170).




I hope everyone is having a wonderful long holiday weekend.  I've been in the back yard the entire time, but that did include some yard work too.  Got to get those squats in!  We plan to spend Memorial Day on the lake where I'll indulge in another favorite activity -- water skiing

Remember, you can link through Wednesday evening.

And that's a wrap!

How are you spending your Memorial Day weekend?


Friday, May 27, 2016

Five Runfessions (May)

I'm linking up with the lovely Marcia today from Marcia's Healthy Slice
Please stop by and join in with your own Runfessions!




I Runfess...

Knowing I will cycle just inches away from someone else in an upcoming duathon is freaking me out.  What if I get tangled up?   What if I fall?  Then I think...who am I kidding?  I'm going to be sooooo in the back of that pack anyway.  No worries.  I also hope I don't embarrass myself by doing anything Newbie Stupid at the race. 


I Runfess...

Speaking of cycling and being scared...  These are the woods I cut through to get to my longer route.  Let me just say I'm happy it's daylight in the early mornings right now.
 


I Runfess...

I refused to give it much press, but I dodged a bullet with a sore tendon in my "good" foot.  It became sore a few times after running a half (or two) -- like a sprain.   It hasn't hurt for a couple of weeks now so I think it has healed.  Whew!  My current item not getting much press is a groin pull. [#slippedinthemud  #alwayssomething  #oldagebites]  


I Runfess...

We are very proud of our recent high school graduate.  He worked very hard to get what he wanted in college placement and scholarships.   I held it together really well at the events we attended last week...until...the graduates came into the audience at commencement to honor their Mothers with a rose.  Buckets.  I.Cried.Buckets.  It was a very special moment for the both of us.


I Runfess...

Was I insane in agreeing to train for my 2nd marathon in yet another Dixie Hell?  {Also known as summer for you Northern Folk.}  Humor me for a good month or so while I gripe about it.  I usually accept the inevitable once I realize the whining isn't helping. 


What would you like to runfess?





I'm also linking up with the Friday Five where it's Free Friday.
Please hop over and check out what everyone is talking about!
Thank you to our gracious hosts:

Courtney from Eat Pray Run DC,
Mar from Mar on the Run!.





Sunday, May 22, 2016

Something New (WW #42)

Welcome to the Weekly Wrap!


This linkup is hosted by yours truly and my good friend Tricia at MissSippiPiddlin.    The purpose of this link is to connect with and support other active women. You can summarize your whole week or just a small portion of it.  It's up to you!  Race recaps are also encouraged!  {See rules}   

We are thrilled that we continue to have a record number of linkers each week.  Thank You!  The support and camaraderie are truly priceless.  Please return later in the week and interact with more women.   It's an excellent way to make new friends and gain invaluable support, all while holding yourself accountable!  Don't forget to comment on each blog that you read and remember to support your hosts.  


*******************************************************

 
Monday -- Strength
Tuesday -- Rest
Wednesday -- Rest
Thursday -- 4 Miles + Strength (A New Plank PR!)
Friday --  Rest
Saturday -- Water Skiing
Sunday -- Brick: 15 bike / 2 run + Yard Work



My Incredible Medal came in the mail.  Level Up does an Incredible job with their designs.  I really like the ribbon on this one too.  Since I ran 3 half marathons in April, I chose to run this virtual race as a weekday easy-effort training run.  That is what's so great about these.  You pick the date and time that is convenient for you.  They also give you a large window of opportunity to get it done!



Our middle son graduated high school Tuesday night and we had several events to attend this week.  I must say PoPo and I are very proud.  He worked incredibly hard to get everything he wanted (and deserved!) in college placement and scholarships.  I'm also currently short-staffed at work, so all of this made for a really busy week.  Coupled with the fact that I.Am.Tired. there wasn't much activity until the weekend.  There were two local races I could have participated in Saturday morning, but I just didn't have the energy or motivation.  Actually, the ultimate deciding factor was the weather.  At 6 am, it was 72 degrees--with haze and 90% humidity.  {OMG--Pass! Go back to sleep!}  But on Saturday afternoon, this happened...


While I was skiing, a beautiful bald eagle circled over my head.  I thought that was pretty cool.  As usual, PoPo and I stopped on the way home from the lake at one of our favorite Mexican restaurants. Has anyone else tried an Italian Margarita?  {Funny--it's at the Mexican restaurant!}

On Sunday, I decided to attempt my first ever brick workout.  I'm eyeing a little duathlon next month and wanted to see what it felt like to run right off of the bike.  Could I do it?  Well, now I know.  I already admire you triathletes so much, but now I have an even higher respect.  It's tough, but I did it.  Once you figure out your legs will indeed hold you up, it's gets slightly easier.



My brick workout was 15 miles on the bike (15.2 mph) and 2 miles running (9:43 pace).   It was already well over 80 degrees by the time I hit my run.  Toasty.  The duathlon cycling miles will be shorter, but I figured it would be wise to train biking more miles (creating "tired-er" legs) and hopefully the shorter distance on race day would feel easier.   However, what scares me the most is riding with other cyclists.   EEK!

I need some tips for my first duathlon!

Did anyone race this week?

And that's a wrap!


http://runnermegan.blogspot.com/
I'm also linking with Run Megan Run!
 

Sunday, May 15, 2016

Gateway to the Smokies (WW # 41)

Welcome to the Weekly Wrap!

https://hohoruns.blogspot.com/p/weekly-wrap.html


This linkup is hosted by yours truly and my good friend Tricia at MissSippiPiddlin.    The purpose of this link is to connect with and support other active women. You can summarize your whole week or just a small portion of it.  It's up to you!  Race recaps are also encouraged!  {See rules}  We are thrilled at the success of the Weekly Wrap.  Thank You!  The support and camaraderie are truly priceless.  Please return later in the week and interact with new linkers.   It's an excellent way to make new friends and gain invaluable support, all while holding yourself accountable!  Don't forget to comment on each blog that you read and remember to support your hosts.  

*******************************************************


M  - 5 Progressive Miles (10:36 / 9:57 / 9:31 / 9:24 / 8:46)
T   - Strength Training
W - 4 Miles Easy (Average 9:39)
T  - Light Strength Training
F  - Rest
S  - 13 (Half Marathon)
S  - Rest (Yard Work)

Total - 22 Miles



PoPo had a last minute opportunity to play in a golf tournament in Knoxville, TN on Saturday and he wanted me to go with him.  So, I immediately went into Find A Race overdrive.  Although I would have to drive 85 miles on race morning I couldn't pass up the Gateway To The Smokies half marathon. 



I knew it would be hilly, but you know how I love a scenic race!  It would also add a state I didn't have: NC and would be half marathon #42.  I decided to throw this idea out to a fellow blogger buddy and she wonderfully decided to run too!  Eek!  Yes, I was finally going to get to meet my dear friend and staunch supporter -- the inspirational and motivational  Karen from Running Over the Hill.

Thankfully, the drive over on race morning was quick and easy -- all interstate.  I got to watch the sun rise and cast a beautiful pink glow over the Smoky Mountains.  It was stunning.  When I arrived in Waynesville, NC it was a clear and cool 43 degrees.  {I love you Mother Nature!}  After a little texting, Karen and I decided to meet inside the courthouse where they allowed us to use the restrooms.  {Let the yacking commence!}  She thoughtfully picked up my packet the evening before.  One very useful item in our packet was a big box of Epsom Salts.  How nice!




I had no plan other than try to properly manage (i.e. don't suck on) the ups and make up time on the downs.   This would be my 4th half marathon in 42 days.  Not my best streak...but still.  I didn't have hopes for setting any kind of record.  Finishing would be nice, though.  Karen and I decided to start together and just see how it went.  It was nice to chat for the first couple of miles.  Although, I'm afraid she probably needed an interpreter for my slow southern drawl.

I ran decent during the first half, even with the crazy hills.  I won't bore you with the splits. You can imagine with this elevation chart, they were all over the place.  I was a little surprised by the route itself.  It wound around the shady, quaint town and neighborhoods for most of the race.  There were a few rural miles, but not many.   It was very scenic, just not what I expected. You could see the Smokies in the distance and I could hear the babbling brook that was rushing through town.  That's one of my favorite memories.


In the latter half, it got tough!  The hills seemed much steeper.  It had also warmed considerably and it wasn't as shady in the rural miles.  (When I returned to my car it was 73 degrees!)  We did an out and back lollipop.  On the loop, there was a dog pacing each group around the loop.  He'd finish with one and start with another when he returned to the start of the loop.  He was so cute and loving every minute of it!  That's another favorite memory.

Sadly, I developed calf and foot cramps.  I'm not sure why I'm being plagued more often with these.  I thought I had the problem resolved by taking SaltStick capsules.  Toward the end, it seemed every time I'd get a good pace going on the downhill, I'd get a cramp and have to walk a bit.  Ah, well.  You never know what you'll get on race day, as I always say.   You do your best with what you're given.



I finished with a hard fought 2:14:04 (unofficial -- hope it's 2:13:59 #petty).  [Update: It was 2:13:59 -- Yes!]  Garmin gave me credit for climbing 839 feet.  Fitbit gave me credit for climbing 108 floors.  I admit at first I was disappointed with my performance.  After realizing how tough this course really was, I've cut myself a little slack.  It helped to be awarded with a second place age group finish. [Update: I placed third.  The red ribbon confused me and we couldn't hear the announcer.]  Congratulations to Karen who placed in her AG too, but I'll let her tell you about that!




I can't say enough about the friendly race volunteers and race direction.  There were very few spectators because all the people in the town were manning the countless turns and intersections!  We hung out at the finish a little while.  They served fruit, bagels with cream cheese, cookies, etc.  There was a very kind older lady giving massages and she sweetly spent a good bit of time trying to work the knots out of my calves and feet.  Sadly there just wasn't enough time to spend with Karen as her hotel checkout was looming.   She is a refreshing, perky delight.  And, that's my most favorite memory!  I can't wait to see her again later this year when we'll have more time to spend.


Are leg and foot cramps a problem for anyone else?

Tell me about your week!

And that's a wrap!




Sunday, May 8, 2016

WW # 40


Welcome to the Weekly Wrap!


This linkup is hosted by yours truly and my good friend Tricia at MissSippiPiddlin.    The purpose of this link is to connect with and support other active women. You can summarize your whole week or just a small portion of it.  It's up to you!  Race recaps are also encouraged!  {See rules}   

We are thrilled that we continue to have a record number of linkers each week.  Thank You!  The support and camaraderie are truly priceless.  Please return later in the week and interact with more women.   It's an excellent way to make new friends and gain invaluable support, all while holding yourself accountable!  Don't forget to comment on each blog that you read and remember to support your hosts.  


*******************************************************



M - Rest
T -  Strength
W - Ran 4 Miles Easy
T -  Ran 4 Miles Easy + Strength  (Plank PR)
F -  Rest
S -  Rest (Yard Work)
S -  Strength (Yard Work)


There is not much to report this week.  I continue to faithfully do strengthening exercises for my hips and glutes.  I had a serious case of DOMS from the Tear Drop Half Marathon.  After that cleared, I awoke with a pain in my "good" foot Thursday morning.  I went ahead with my run.   It felt like a slight sprain and surely not very serious, just aggravating.  I don't remember doing anything to that foot.  Oh, well.  I decided against running the local 5k Saturday morning.  




Thankfully, my foot was much better by Sunday morning but I decided to give myself another day of rest.  I don't really have any important races on the immediate horizon anyway.  I thought about riding my bike, but it was so hot by the time I got around to it -- I just didn't.  I spent time working in my shady yard both days...which is one of my favorite things to do.  I had a wonderful Mother's Day weekend and hope you did too!

WAIT!  Registration is still open until May 15th for May The 4th Be With You!  You'll receive the coolest BB8 medal yet!  You can run the distance of your choosing any time now through May 28th. Don't forget to use CODE10 at checkout to receive your discount. 




And that's a wrap!

How did you celebrate Mother's Day?

Did anyone race this weekend?




Saturday, May 7, 2016

Coffee Talk (May)


Wasting Away Again...
Welcome to Coffee Talk

It's a beautiful Mother's Day weekend here in the deep south.  I'm drinking coffee out of my new Margaritaville mug.  [Ahh.  If only I was sitting on their deck chillin' and listening to music. I digress...]  My coffee is Dark Magic with peppermint mocha creamer.  Let's settle in and chat. 


Over Coffee...

You'd hear that I did at least get our middle son's high school graduation announcements mailed. But that's all.  Oh yes, the graduation ceremony is in 10 days.  Should I get busy with other plans? 



Over Coffee...

I'd admit how I've had the worst case of DOMS after running the downhill Tear Drop Half Marathon.  I've done other downhill races and fully expected the muscle soreness in my quads.   But, Holy Smokes I did not expect the thrashing my calves received.   It's been a pretty humbling experience, to say the least. I would still repeat that race in a heartbeat!


Over Coffee...

I'd tell you how when it gets warm like it is here already, I have the overwhelming urge to be around water!  The beach, the lake, or the pool--it really doesn't matter.  One of my favorite spots to chill is in my own back porch swing.  It's where I intend to be most of this weekend.  Very soon, perhaps just days even, I'll be (squeal) water skiing (squeal)


PoPo watches the sky so I don't have to.  Do you see the ominous storm behind me?



Over Coffee...

I'd ask you what plans you have for Mothers Day.  After nearly 8 years, I still miss my Mother and would give anything for a visit and chat.  She was a deeply religious woman.  So, when she got really mad about something and felt the urge to curse she had a favorite saying: "Don't make me say my Sunday School lesson!"


Over Coffee...

I'd tell you how the local Run for a Mom 5k is today.  I really wanted to participate to work on my speed since the weather is ideal.  However, even though my DOMS is now gone I have an odd discomfort in my "good" foot.  I'm doing the prudent thing and skipping this race.  {Don't make me say my Sunday School lesson!}


What would you tell me over coffee?

Tell me something about your Mother!




A huge Thank You to our Ultimate Coffee Date hosts!

Please visit and join in too!





Wednesday, May 4, 2016

Fearless Training


If you've followed my blog for a while, you already know I lived through a runner's worst fear.  Last fall, I developed a stress fracture on top of my left foot just two weeks before the Chicago Marathon. The worst fear we all have as runners came true for me.  I completed my training in the swampiest, most broiling southern summer imaginable.  But, I could not make it to the start line.  The DNS was a difficult pill to swallow.  I still choke on that pill when I think about it now.

I didn't take my Chicago failure lying down, however.  I was Fearless. I jumped in the pool and ran!  I worked my way up to 2 hours and 45 minutes without stopping while keeping my heart rate in a specific zone. Other people in the pool saw me as the weird old lady...and I didn't care.  I  treated cycling as my easy, tempo and long runs.  I was Fearless.  I increased my weekend ride peaking at 60.15 miles as I attempted to duplicate the time it would take to run a marathon.  For 10 weeks, I did whatever I could to save my Disney Marathon registration.  I was Fearless -- with a side of crazy.

 

As this year's Chicago lottery entry period approached, my first thought was "no freakin' way".  I didn't want any part of it!  Uh uh...not interested.   Tricia even questioned me about that.  Let's hope she didn't save my disgraceful texted response.  But then, those little wheels starting turning.  {Ho, don't you want to replace that bad memory with a good one?}  Hmm... {Do you want that DNS to win?}  Agh!

So, here I sit with an entry into the Chicago Marathon.  Being completely honest, I can't say I feel the expected exhilaration just yet.  It's because it's being overshadowed by fear -- the same fear I got when deciding to run my first half or when I took that leap to do the full.  What if something bad happens?  What if I injure myself?  And then I remember, I LIVED THROUGH THAT...and I SURVIVED.  What have I got to lose?    [The answer would be fear.] 

I can and I will train fearlessly.




I'm linking up with Deb @ Deb Runs for the Wednesday Word.

Please visit Deb and the other participating bloggers.  It's fun!




Sunday, May 1, 2016

Tear Drop Half (WW # 39)


Welcome to the Weekly Wrap!


This linkup is hosted by yours truly and my good friend Tricia at MissSippiPiddlin.    The purpose of this link is to connect with and support other active women. You can summarize your whole week or just a small portion of it.  It's up to you!  Race recaps are also encouraged!  {See rules}   

We are thrilled that we continue to have a record number of linkers each week.  Thank You!  The support and camaraderie are truly priceless.  Please return later in the week and interact with more women.   It's an excellent way to make new friends and gain invaluable support, all while holding yourself accountable!  Don't forget to comment on each blog that you read and remember to support your hosts.  


*******************************************************


M - Strength
T - 4 Miles
W - Strength
T - Rest
F - Rest
S - 13 Miles (Teardrop Half)
S - Rest

After running the Destin Half, I immediately went into "find another race" mode...just one more before the weather is too warm.  Not wanting to travel far or spend a big wad of money, I happened upon the Tear Drop Half.  It was advertised as a downhill race.  I'd done one other downhill race in Colorado and really enjoyed it.  The elevation chart looked flat for 5 miles and then all downhill from there.  {Oh why, oh why do I trust those things?}  On Wednesday, I registered for half #41.  I decided to skip my usual Thursday morning run. 


I learned when the scale of the chart is 3000 feet, the smaller 100 foot changes simply disappear!


PoPo graciously offered to go with me.  He drove both ways in heavy traffic while I played Farm Heroes Saga on my phone (got to love this man!).  We stayed at a hotel in Nowheresville and dined at Long Horn Steakhouse.  Saturday morning I arrived at 5:45 for packet picket.  It was just a T-shirt, but wonderfully soft!  I hopped on the second bus and chatted with another half fanatic as we slowly wound our way up to the start.  It's probably a good thing it was still dark and we couldn't see where we were going.  We were dropped off at the Overlook Inn and it's Red Barn Store with a scenic overlook across the road.  It was 62 at the bottom, but on top of Fort Mountain it felt a few degrees cooler and there was a nice breeze.  

Before sunrise on top of Fort Mountain

While waiting for the start time, I checked out a porta-potty (very interesting in complete darkness by the way), chatted with several ladies, took a few pictures and watched the sun rise.  The last two buses were late, holding up the race for 13 minutes.  The RD explained we would head down the mountain for 1.6 miles, turn around and come back, and basically we'd start the course over.  What?  Down, then up? A moment of sheer panic ensued.  The RD also clarified it would be rolling hills until mile 5.2 -- the official start of the downhill.  There would be a sign there so we'd know when to increase our pace.  OK!

A pretty pink sunrise.  And yes, I straightened my bib later.

Soon, we were off.   Sure enough, I immediately realized we were mostly going steeply downhill with some ups thrown in for good measure.  But, that meant we'd be coming back mostly steeply uphill to turn around.  I watched the lead runners struggle back up toward us middle packers.  Mentally, I decided not to start this race until mile 5.  


Just another perspective brought to you by good old Garmin.
The "rolling hills" turned into 475 feet of elevation GAIN.  475 feet gained mostly in those few early miles!  4.7.5.  (In case you missed my point.)  I conserved my energy by walking the steepest parts.  I would need everything I had to be able to descend 2,100 feet after mile 5.  (I might as well mention the total elevation LOST was 2,577 feet.)

Mile 1   9:46
Mile 2 10:22
Mile 3 10:09
Mile 4 10:24
Mile 5   9:46

Let the fun begin!  This course was beautiful in a curvy, downhill, canopy-of-green, middle-of-nowhere kind of way.  I wished I had taken a picture.  The pavement was a pretty, smooth downhill ribbon, but sharply banked around the curves.  There were breaks in the trees, and a few scenic overlooks, where the views were stunning.  I don't remember seeing buildings or any structures (maybe a few driveways?) until mile 12.   I heard one dog bark.  Ah yes, there is civilization!

An extremely soft T-shirt!

I settled in and made the most of the downhill section, trying to gain back time lost on those "rolling hills".  I leaned forward, kept my stride short (very hard to do!) and let the intense pull of gravity do it's thing.  My left knee and right calf were protesting loudly by mile 9.  I continued to check my stride for that left knee and it held up OK.  I had no cramps and no real issues and was pleased about that.

Mile  6  9:35
Mile  7  8:54
Mile  8  8:39
Mile  9  9:14
Mile 10 8:38
Mile 11 8:39

Quite suddenly, we were out of the mountains and approaching town where the "rolling hills" came back into play.  This was disappointing!  I had also recently realized how warm it was.  The last two miles felt so difficult without gravity on my (good) side.  They handed out printed finisher's certificates, indicating I was 5th in my age bracket.  There were bananas, BBQ sandwiches, hotdogs, baked beans, coleslaw, chips, pork rinds, and maybe even more.  Craft beer by local Cold Creek Growlers was being served on tap. 

Mile 12   9:41
Mile 13 10:08
Extra      9:05

Finish:  2:04:13

A nice medal, but very small.
This ended up being like two difference races in one: a tough as nails hilly mountain race with a wonderful downhiller tossed in the middle.  Alas, if only it had been all downhill!  This is my best finish time post foot fracture so I won't complain.  {And yes, if you know me -- you know I'd say I loved every step. 'Cause I did!}

I survived the drop!  Of course, sharply descending 2,100 feet in just 6 or 7 miles caused incredible muscle soreness -- the expected DOMS.  I can barely walk today, or sit on the toilet, or go down the stairs.  Ahh...don't you just love this thing we call running?

And that's a wrap!



Has anyone else run a steep descent like this one?

Tell me about your week!