DONE AND DONE!!

Quick facts-
Goal accomplished: I ran the whole thing no walking
Finishing Time: 2:34:15
Sister Moment: Start line then ER was gone.
Would I do it again: yes
Could I eat After: yes and Drink:)
This post is to let you know that I had a great time and was happy with my finish I will be posting a more detailed account of the day later on when I am not using "work time". But I wanted to give you the bare minimum so that you knew that the day was a success. I have pictures documenting most things to: night before, morning of, and directly after. I also will post some during the run pictures as well I just have to touch base with all the peeps that took them. But here is one pre race snap of the Runners ER and RR Cell pic so forgive us the quality also 4:45 am:

Pre Game Plan.

Background:
I have a sister who is running this race too (which I have mentioned before) we shall name her E.R. ( Experienced Runner). I say "too", and not "with", because well she is a sports bean, and will be done about 30 mins before my fastest goal. She may not agree with this because she wants to run with me and take it slow and have a sister moment. I see our sister moment being the start line and the first few miles until she realizes its not easy to run slow if you are 5'10 and run 8 min miles. Which is completely fine with me we have a plan of meeting at the finish line and having a sister moment there as well. Our parents will be in town for this race: My Mom, Dad and Step Mom (ER's mother). Our cheering section is about a party of 6 at this point I believe. We've got mom, mom, Dad/step Dad, Husband/brother in law,and a very dear friend of mine (who has heard and or dealt with me and my training for the past 3 months and training through round one of this crazy adventure for Denver R&R 2010). With everyone at their post we should see a friendly face a couple times on the course.

Pre Game:
Today My mom will be arriving here in Seattle at about 6pm and I will be packing a to go bag for her to have for me post race change or clothes and my GU Brew aka saving grace when it comes to my post running stomach cramps. I have to run (drive) to REI to pick up some last minute GU gels and then I'll be ready. I plan on getting to sleep around 9pm so that I will have a good night sleep under my belt for our early morning.
Our early morning starts with E.R. heading down to my house where we will be meeting to catch our shuttle to the start at 5:15am. I'm having some concerns about what to eat and how much to eat because I do not have as much time a I usually do before a long run, but I'll be fine and will have game day jitters to help me out. :) Once we head down to the race we are thinking that it will be about 45 mins before the start which is at 7:00am. We are starting a bit further back in the pack so we will probably cross the start line about 7:30 ish. Then it will be bands playing and people running until we are done. I am really amped up for the race already trying think how I am going to sleep tonight. I think that pretty much sets up our plans for the race A post race rundown to follow...... and it will not be a month from tomorrow promise.

Checking in....Finally

Well it has been one month since my last blog post. I wish I could say it was because running over took me and I just got lost in the training. That however is not the case. I have been training and doing I'd say a rating of B-. I have not miss a long run but there have been a few delays in doing them and I have skipped a couple of week day runs... But it happens right?! I will add that I did my 12 mile run last week 2 hours 26 mins. Itwas just what I needed to give me the boost to know that I WILL be able to run the whole entire race tomorrow... Yep that's right I said tomorrow. Its go time, time to dace. I feel ready excited and motivated to keep up with this running sport I still love to hate 50% of the time. After this one is over I will be able to do my next one with a timed goal and really push it. As for tomorrow Finish line is the only this I am concerned with.

Self proclaimed rest week

Here it is I skipped a run this week and it felt great to do so. I was supposed to go on a easy 6 mile tempo run on Thursday and I got a call from my friends that were catching a few drinks on the lake I run around. My plan was to park my car at the Cantina and then run around the lake and meet them later... So I found myself a parking spot and had my running skivvies on with my tech t and I was ready to run but I thought that I would say hello first. That was my big mistake, I said hello and never said goodbye and before I knew it the sun was no longer out and our waitress refused to bring us more wine. Obviously this place is new and does not under stand that a table of three girls can put down a bottle of wine or three in a three hour period. Needless to say that we will probably not be going back to the Little Water Cantina anytime soon. So if I have three glasses of wine I'm not going to be running so I skipped it and felt a bit guilty but I have had two 12+ mile bike rides this week so I think that helps. And by helps I mean helps me not feel as guilty. So the great part about skipping this run is that I ran my 9 miles on Sunday ( yes a day later then my usual long runs) and it was my best run to date. I felt my best I have felt yet and my stomach problems were nonexistent. I think/know now that I need to eat more food I had pasta before my run accompanied by a Clif bar and this was with in an 1 and 1/2 from start time and I did great. I had chomps and a gel but I only drank water because I didn't have any sport drinks on hand but it worked. Just three days before my run I was at a bike rally for biking to work. I got the opportunity to chat with a gal that had said she had the same problem with feeling terrible after a run, and for her it was because she was not taking in enough fuel. We started talking and she told me what she takes before and during her training sessions. She starts gels 15mins into a workout and has one pre run as well, and once she upped her calories she felt better. So I followed her lead this weekend and was pleasantly surprised. Love this running/biking world you get to meet such great people and learn a ton about how to be a better athlete. Thanks to my random friend and some gels and chops for a very successful 9 mile this weekend.
-RR-

8 Miles... Check

I have recently bought some new items like Body Glide ( new found love!), wool running socks ( I love them as well), running shorts, and a GU recovery drink. So here's the breakdown. Body Glide rocks the house and the peeps that told me I have to have it were right I can now enjoy a post run shower without crying/screaming which is a high light in my world these days. The reason why it is such a high light is because after running for a solid hour and a half and or two hours the only thing that you want to do is shower off all the grossness on your body, but you know that its going to hurt so you are stuck with the debate of when to get the stinging task over with. Thanks to Body Glide, not anymore!!!!! post game shower happens as soon as I walk in the door. Now for those new shorts, well they were $10.00 bucks and so why not right I mean they were North Face so you have to buy them, right!! So I get home to try them on I bought an XL because I'd rather them be too big then too small for running. So I go to try them on and soon find myself cursing the North Face brand because I can not get them pass my thighs. I was ready to file a law suit for discrimination of fat people like what, they don't want "normal" people wearing there clothes. So I forced them up/on success..ish. I now have to waddle around like a penguin because I can't move my legs. Then I realize I have to get them off. After another round of swearing and scrolling through my phone wondering who I can call to help pull these things off of me I finally have them off. I look at the size one more time and realize I can cancel the lawsuit I bought "girls" shorts, yeah that's right they were not womans they were made for a ten year old girl yeah way to go me! Now that my self image was restored I geared up with my new socks and my recovery drink and I was out the door to my run. Post run the socks were great and the blisters bothered me but not bad getting better and these new socks were amazing. Now for the recovery drink it taste like very lightly flavored water so you can actually drink it and it was perfect no stomach cramps at all!! I have found my answers we shall see if they are still answers after the 9 mile run next week.

-RR-

It was time.

New purchases :) Now at the risk of grossing some of you out I will not go into details ( really not bad but I'll spare you) about by foot blister problem I will just have you know that the arch of my foot is a problem or will be if I do not solve some things like socks or shoes or sweat.
So today I was with my boss and we took a lunch time stroll to my favorite store......REI!!! I got a pep talk from him on the way over, saying that maybe my bad attitude going into this establishment may have something to do with my experiences here. I reluctantly agreed but still a touch apprehensive about it. Of course today the people helping out are walking on sunshine so while I was picking out new gels, socks, chomps, and running shorts I kinda of enjoyed this place called REI....but barely. My running shorts (which I have never run in shorts ever even in Chelan Chelan the magical land when it was 90*) were just 10 bucks so I thought that was a good price for an experimental gear. On to my next item Body Glide aka the best invention in running since the shoe. I spent some time looking at my different options and was convince that this is a must have. So I walked out or REI with some new goodies for my 8 miles I will be doing tomorrow and a little better attitude about the place but we shall see if that holds up.

10 MIles or Bust

I did it and completed my first big big run at least how I look at it. I have 3 big run before the half 2, 10 mile and 1, 12 mile. I really felt a sense of accomplishment and like I said all of these long runs I have to do are the farthest I have ever run before. I did not beat the stomach cramps after the run but I just forced myself to eat and it was a bit better. I made a rookie mistake on this venture though I could not find my running socks so I just went with a pair I thought would work. They were thin and cotton...Cotton I know better but thought it would not be a big deal. Well come mile 4 I could already feel a blister on the arch of my right foot forming. I had 6 miles to go and knew that I would have to fight this the rest of the way. When I was done I had two very large blisters on the arch of my right foot, but I had two days of rest coming so I a was happy I would have time recover. I think that the only other thing that I need to buy for my training is body glide and I will be all set to go as a "runner".
Now on to what feels like a rest week, because all the totals for training this week are smaller then the week before WAHOO!!! Yesterday-4x800, Thursday- 5 mile Tempo, Saturday- 8 Mile long run. All these seem like a breeze now that I have hit the 10 mile mark.
Yesterday's run 0f 4x800 went great I was really able to push myself and each half was under or at 5min for each. That is about 15 secs faster then I am supposed to run them ( which resulted in a PR for me on my green lake course) and I felt wonderful and am excited for tomorrow's 5 mile tempo run.

We Shall call this Week 5 pre-cap

I have titled this the pre cap because I know I usually give you the run down after my week is over but today not so much. I will break down this weeks earlier workouts but will be giving you the pre run gitters update for today's 10 miles.

Tuesday: 3x1600- I had to do this little work out on the treadmill so I tried to really crank up my speed and I did for the first mile 10 min mile baby!!! Then the second was a 10:20 and the last one went up to a 10:54 with a fast quarter mile at the end. Currently my goal is to run the Half at 11:30. So my speed training for a mile should be 10:45 secs so I need to work on not giving it all to my first miles and learn to save some energy. I will learn. I was thinking to myself that this was such a short run that I would be able to wear whatever I wanted, and I would be fine... Well I was wrong I went with a loose cotton tee and tucked it into my sports bra strap and I would find out during my shower that was a terrible idea. I had rubbed my shoulder area raw NOT FUN. I was at work the next day and chatting with my boss and he asked me what had happened. I said " oh it was from running last night bad shirt choice." He said "well that's good someone asked me if you were sporting a hicky." Oh perfect that had not even crossed my mind so it turns out I have a new reputation at work and its not "oh she's the biker girl who rides to work everyday." Lesson learned!!!

4 Mile tempo:

I did not want to run it was cinco de drink-o and well I had zero motivation and was running behind schedule. My sister saved the day (wahoo sis!) because she was having the same problem and so we met up and did our 4 miles together. 43 mins and I was done. Thanks to a partner in crime I didn't miss a beat and got to chat the first 2 miles while I still had breath enough to chat. Running with someone, so makes a difference I have never ever done it before. I guess running had just been my "me time" turns out I like it when it is "we" time.

10 Mile PRE cap:

Today's goal beat the stomach issues!!! So last night I headed out to REI ( Super Jock and Jill was closed) to get some pre run, during run, post run fuel. I am not REI's biggest fan so I was hoping to in and out in less then 10 mins!! Although it was there for more then 10 mins I picked up what I needed. Cytomax ( my during run hydration), GU 2 packs this time, and GU recovery drink. I was doing research yesterday while I was at work and I think the reason I have stomach pain after is because I don't take enough in during my run. This time I have 2 GU gels and I am counting my water intake before and looking at my carb protein ratios for my pre race meal. Well all this is done and I am sitting on my couch trying to figure out when i should run.... So I blogged so I could put this off a little longer. I always get nervous/anxious before I run I convince myself its excitement so that I have a happy little attitude and that works most of the time. But I have realized I forgot to buy my next life changing product.... Body glide. Once again this is a product that can change your world its the miracle hot spot eraser. I hope that I don't need it but we shall see. Well I am off to run in the beautiful rainy spring weather of Seattle. Wish me luck:)

-RR-

Week3/4 recap

Week 3 Recap
-I skipped my long run and I skipped my tempo run so I Failed at week 3!

Week 4
Monday squeezed in a bonus run because I did so terrible in week 3.
Tuesday- 6x400's loving this training program I like that each work out is different and I don't just run. This was a great little run to get back into things. Pushed myself pretty hard and felt great after.

Thursday- 6 mile tempo- Its begun I am getting hot spots when I run and I don't like it. It is not bad when you are running it is the post run shower that this pain sneaks up on you. So this got me thinking about my 9 miles on Saturday that was fast approaching.

Saturday 9 Miles: Saturday Started with me being nervous because I skipped my long run the week before yeah oops. I know that I will pounding the pavement for about 1 and 45 mins so I need to start thinking about water and fuel on my run. So I went to my running store Super Jock and Jill, and I looked at ergonomically correct hand held water bottles. I tried a few out and settled with a flat 12 oz one. Then I made my way over to the underwear section to see if I could solve some problems there. I found some hot running undies and I was almost set to go but i wanted to speak with the checker first. I asked her if the underwear were going to change my life and she said yeah there is a good chance. So after I dropped 20.00 bucks on my new roos ( under-roos that is). I was out the door and ready to run. I went home and had a chicken sandwich and a baked potato and waited about 2 hours for my run. I filled the water bottle with a sports drink (some running one I can never remember its name it is whatever is on the course during the R&R) and threw on the roos and was out the door. Well I had never run with water/fluid and I did a very good job of just taking a few sips here and there. At mile 5 I ate some GU and kept powering on. I was good to go until about mile 8.5 and the last .5 miles I was getting some pain but I had rationed my fluid perfectly and in 1 hour and 48 mins I was done with my longest run to date. I felt great the next day the worst part of long runs for me is right after they're over I get stomach cramps and can't eat. But I forced down some chomps when I got home and then had a beer ( carbs people!!) or two and those did the trick...ish still had a hard time with real food but got over it. That pretty much wraps up the 9 miler and weeks 3/4.
-RR-
P.S. The underwear saved my world and I would spend up to and including $50.00 for the relief I experienced.

Week 2 recap

Wow I have been a busy bear!!

Run#1 4x800:
I have mentioned a place where I live call Green Lake and it is a 2.8 mile loop and has 1/4 mile marking along the whole thing which I have found to be very helpful on my Interval training runs.
Instead of doing them on a track and getting very bored because I would be making about 14 loops around it. I get to run near water and have a little less repetition. I felt pretty good on this run it is amazing how when you have a few small task to finish it make you time feel like it flies by. You just concentrate on keeping up your speed for just one half mile that's it. Then you get to rest ( and by rest I mean jog at a slow pace to let you HR recover). I got done with my work out and was faily impressed on how short it felt come to find out it was because it was short 31 mins actually. Good run.

Run#2 Tempo 4 miles:
This run started out BAD all my bells and whistles decided not to work so I had no timing, no pace and no distance metering. I did have my trusty stop watch and I have already knew how far I had to run so it worked out. I did this Run in 43 mins. These i feel are the most difficult runs because they are made for you to push through your comfort zone. So for me this means finishing up the run with a side ache ( which I despise). I know these will get easier I hope but for now still on track.

Run#3 7 miles:
After disusing a good route for this run with my boss, Sunday rolled around and I was trying to think of a reason to push this thing until Monday. But I bit the bullet and ran, and well, it felt good no side ache...ish just a nice slow cruising pace. I did get a little bit of a side ache and had to concentrating on breathing for about a half a mile and then I was good to go again. This run however I got some stomach pains they didn't last long but it was kinda weird. When I was done the farthest thing from my mind was food. Which is weird because I have mentioned I sometimes run to eat:) but I thought if I ate I might puke. My run was 1:22.56 long and so I may have needed to take a supplement when I was running but oh well the feeling passed and I had a great dinner about 1.5 hours later. I think it may be time to start really looking into what I am eating on my long run days. Also my activities the night before probably didn't help I did a little "fast living". While I was making dinner I looked down and before I knew it I had powered down a bottle of wine. I then thought, what am I going to drink with this delicious steak I just grilled. Instead of making the wise decision (water) I decided in my one bottle down the hatch state of mind that wine would be delish!! So I may not have prepared myself in the best way possible for a nice little 7 mile jog, but I finished and it was not too bad, lesson learned.
-RR-

6 miler down.

Well after my long run for the week I feel pretty good. I did it last night even though I was supposed to do over the weekend but with my travel plans (helping my sister shoot a wedding in Cali) I made the executive decision wait until Monday. I Had plenty of time off from my last workout which was last Thursday oops. I will be getting better at a schedule but at least I am getting my mileage in. During this program of mine I am supposed to do my long runs at HMP plus 30 secs so last night run should have been about 1 hour and 12 mins. As of right now my HMP is 11:30 secs. I feel that will get faster because I have been away from consistent running for so long..ish that my pace is slow!! Last night's run took 1 hour and 15 mins so I was close to my goal but missed it. The good news is that the 6 mile mark is when I got injured last time I was training for a half. So to be done with it and not be injured and feel pretty good I do have some soreness but nothing really out of the ordinary. I did do ice last night just to be sure and reduce my soreness. I have the running bug and am now excited about training once again so that is great and this running only 3 times a week is fabulous. Pumped for tomorrow speed work.
Now for the cross training portion of the program. I have recently picked up a road bike thanks to Santa and My mother. I have had it for a day and I love it I have not gotten to ride much because well I've had it for one day, but have decided to ride to work when I can. So today I set out on my quick 10 min ride to the office which I did not realize is ALL UP HILL. So my quads were burning just a touch due to the run the night before and the not so leisurely stroll to work. I have it planned that after my long runs I will have a day off but the short bike ride to work took me by surprise not that it was long by any means but it was sure a burner on the old quads. I'm looking forward to cross training on my bike and being able to put in some real miles.
Week 2 Plan
4x800
4 Mile tempo
7 mile long run.
-RR-

Week 1's Recap

Training run #1: 4x400:
This was a great little run to get thing started and well it felt easy probably due to the fact that is was short. I cruised through it with no problems at all but because I had taken some time off of my pre training I was a little more sore then I have been in past runs. All in All I give this run a 8 on a 10 scale.
Training run #2: 3 mile tempo Run:
The goal of these runs are to increase my speed I was set for a pace of 11:15sec miles. I missed this goal by about 1 minute meaning I did not run 15 secs under my HMP so this was not a successful tempo run I felt like I was moving pretty good but apparently not. Next time I guess.

First long run is happening today and it is set for 6 mile and I am supposed to run this at my HMP plus 15 secs. This help with stamina to make sure I can continue running for a longer period of time. I should be done with this run in 1 hours and 10 mins. We shall see how this goes it is the longest run I have gone on in quite some time. I am sure I will struggle through it at times so I am just going for finishing the whole thing:)
I will give you the update tomorrow or tonight if things go well.
-RR-

So it begins.

Well today I know I have my first official training run set up and well to be quite honest I am not looking forward to it and I am also figuring out a way to fit it into my day. I know that getting back into things is not so easy and well with the rain outside I have ZERO motivation. The only thing that keeps me motivated is that if I do not start out committed to this I will have wasted 125 bucks and well I tell you what I am not okay with that. So it is a mind over matter for today not excited not happy about it and would skip it. But that aforementioned 125 bucks would look great hanging on my wall in the form of a TV ( because that money would have gone to my new TV fund.) and if I throw my training down the tube on day one I might as well have fuel my couch potato attitude and bought the TV with my entry fee. So that being said I must make this 125 dollars worth it and maybe once I complete this I get that TV for myself. Fake it til you make it coming at you hot here is a list to make sure I keep on track ( like actually start today) and healthy. I think if I can make a list right now then I'll be pealing out of work ready for my 4x400 run (p.s. so happy that I can pound out this run in like 20 mins:):

1- Remember how I felt on mile 11 last 1/2 marathon ( trust me I don't want to go back to that place) lack of training equals lack of enjoyment and misplaced anger toward everyone in your vision.
2- Thinking that this will help me with my bikini body, like help me get one. I have a body that should be kept far from bikinis. Right now if I look at them in the store people must think I'm buying it for a friend.
3-Stress relief, I'll be happier if I am running.
4- accomplishment: there is something to be said about the way you feel when you finish your longest training run that you have ever had to do. Mine will be 7 miles when I hit 7 miles that will have been the longest run I have ever completed in my life. I did already do a 1/2 yes, but it was a walk/jog/walk.
5- I will be able to come to work and tell my boss I did run yesterday. SO TAKE THAT! My recent trend has been nope I did no running this weekend, waiting for official training date (SHOOT ITS HERE!!).
6- I'll feel Better about going out to dinner.
7- It will keep me from doing an after school nap.
8-I'll get to cross off a day on my training day schedule that's hanging in my office (cube lets be real I am no big wig here) at work.

Well that's it. Those are the only things that will get my butt moving today. some maybe silly but they work.......I hope. I shall report back tomorrow with the glorious triumphant break down of today's sad small run.
WORKOUT:
4x400- This is today (and every tuesday's) workout. Interval training designed to make me faster. How this works is I will be running the 400m at a pace that is 75 seconds faster then my HMP ( half marathon pace). Then I get my heart rate back down and once it has recovered I go into my second 400m leg. I will be doing a 10 min warm up then the work out begins and I will finish it with a cool down. These workouts will very between 400m, 800m, and 1600m. Depending on the distance of the interval that will deterime my pace 400m - 75 sec faster then HMP, 800m- 65 seconds faster then my HMP and last with the 1600m- I will be going just 65 seconds faster then my HMP. I may have to do this interval on a treadmill tonight due to the fact that I can not make it to a track before dark this evening.
until next time;
-RR-

Sorry yet again!!

I feel that I often start my post with sorry, due to the fact I blog once every 8 weeks :) Not any more!! Today I bit the bullet and have decide to eat top roman for the next 8 days while I wait for my next paycheck because I paid my entry for the Seattle Rock and Roll 1/2 Marathon. I was sacred it would sell out and after talking with my sister she said that I should just do free activities until next week and I should be fine. I have been keeping up with running about 12-15 mile a week not great but enough to where I do not feel overwhelmed by running. I am getting done with pre training this week and start speed training and tempo runs next week. Like I have mentioned before this time I will be doing just three days of running a week to make sure I stay healthy. Recently I have had a groin problem that has flared up on my last two runs ( nothing that I couldn't run through but I do not want to go down the road of injury again so I am keeping an eye on it). I will be doing this half with my sister Dawn who is a little running bean I think. By little I mean she is about 5'10'' and so she groves at a fast pace. She tells me all the time that she does not run that fast and that she would slow it down for me. We shall see how that goes when she is walking and I am at a dead sprint. Wish me luck and that I will not get sick of top roman int he next 8 days ( maybe I can snaggle me a date for one meal to save myself from the roman).

Training for Week 1:

Tuesday: 4x400
Thursday: 3 mile tempo
Saturday: 6 mile long run

Next week I will explain in detail what these trainings do and what it means for me and what my pace will be for each.

2011

Well it is time to get back at it.... It had been days, years, weeks, months since I have posted a thing sorry for that but with the new year and a new program I will be back at it again. I have committed myself to running the rock and roll Seattle Half marathon this year and it is in June. I have given my boss a high five on the deal and in his terms that's like signing your name in blood. but I am going to go about my training a touch different no more running more then three days in a week. I just do no have the body for that so I will be doing cross training and running. I have been running for the last few months but it has just been to keep my miles up so that I can go out and run 5 miles if I want to which I am not sure I am there yet but 4 mile I can do on a whim. Right now the goal is to work out 6 days a week. We shall how see how that goes and will keep you all in the loop....
RR