Monday's cross training milestone

I almost forgot to share a fun fact with you.  Monday, I hit a new milestone with cross training.  [brace yourself]

For the first time in my life, I did 100 push ups AND 100 sit ups.  

In one day.  

In one workout session.  

I did it.  

Plus, I threw in a few fancy moves just to say I did them.  

I know!!!  You're just as excited for me as I am, right?!?  You want to know the sick & twisted part?  I could have done more.  I could have kept going.  However, since I had never done that many in one day, I thought I better pace myself.  At the gym, our trainer has us doing lots and lots of crunches, sit ups, push ups, etc. throughout our workout.  I've never counted how many I do during class.  She keeps us on our toes most of the time, and I don't have time to think.  I have a feeling we're not doing 100 of them, though.  Tonight, it felt more like 50 crunches & 20 push ups....if I had to guesstimate.  So anyway, yay for new milestones & getting stronger

I've got a few goals set up for 2012, and one of the goals involves the sit ups and push ups.  I'll share my goals closer to the new year.  My cross training is really coming along.  I'm getting so much stronger, and meeting new people here in Vancouver while I attend the classes over at the Marshall Center.  In so many ways, cross training has been good for me.  It's unfortunate that I rarely log those workouts here on the blog!  It looks like I'm lazy, only run, or do nothing at all most days.  I keep telling myself I'll get better about blogging, but then I don't.  So guess what another one of the goals for 2012 is going to be?  If you guessed a weekly summary of my cross training adventures...ding, ding, ding....you'd be correct.

With that being said, here's the cross training I've done so far this week:

• Mo 100 push ups, 100 sit ups, 20 side crunches, PT stretching
• Tu  Power Hour cardio/toning class
• Th  Power Hour cardio/toning class

Counting my baby steps up the hill during an interval run [Training Day 299 Wed. 10/26]

4 miles
45 minutes (unofficial because Gigi wasn't charged)
11:15 pace

Last night was hill night.  Oh, how I despise hill night.  have any of you run through the WSU Vancouver campus?  I typically run through campus the other way.  Downhill.  On purpose...because I so very much dislike running uphill.  When Kent runs with me, he likes to *conquer the hill*.  All 2 friggin' miles of it!  So we did the uphill route this time around.  Ugggg.

After reading an article on intervals in a recent issue of Runners World, I decided counting steps to determine my intervals would be something different for me to try.  You know what?  IT WORKS!  I stuck with it way better than I do timed intervals.   I chose to run 20 steps / speed walk 20 steps the entire 2 miles.  Kent and I split up as we left campus.  He likes the hillier route, I don't.  It's difficult to walk that portion of the route, much less run.  The part I chose to do is still quite a challenge for me, but I did "up" the intervals to 20 steps walking / 35  steps running. About a 1/3 of a mile from the top of the hill, I ran the rest of the hill without walking.  I simply wanted to finish strong.

So, this is kind of my way of baby stepping back into hill training.  During the whole shin splint thing in late summer, I had to lay off hills altogether.  Sadly, my stamina for hills declined quickly.  I'm stronger than I was a month ago, but I have a long way to go.  Wednesday will be hill night for us throughout the winter.  So be sure and tune in for more "Whiny Wednesday" hill training posts! lol

{the good} I feel myself getting stronger with each hill workout.  There was a noticeable difference in strength this week compared to last week.  As a matter of fact, I beat Kent to our meet up spot.  Last week, we met at the same time.  Even he commented on how much faster I ran the hill this time around.

{the ugly} It was hill night.  Also, it got dark FAST!  I was wearing all black, no headlamp, no reflective vest.  Looks like it's time to bust out the winter running gear.  [Insert frowny face HERE.]

Kicked off the week with a long run [Training Day 296 Sun. 10/23/11]

9.5 miles
1:37 time
10:14 pace


Coming off last weekend's half marathon, I wasn't sure what my legs would do for me this weekend.  Come to find out, they were in much better shape than they were last Sunday morning.  Why is that?  I do well one week, then bonk the next?  Unfortunately, last week as the bonk week....and also race week.  Can't win 'em all, I suppose.

Anyhoooo, not only was I able to talk Kent into doing a long run with me, but I was able to drive him down to the waterfront for a change of scenery.  Kent is not one for change.  Not at all.  However, he was a trooper!  His IT band started bugging him around the 6 mile mark.  By mile 7, we were taking regular walk breaks every half mile to give his knee time to sort things out.  The breaks helped because he was able to make it all the way to the car by keeping up the run a half mile / walk 30 seconds routine.  This was his longest long run in months.

{the ugly} For this run, we're going to talk about the ugly first.  I can sum it up with three little words: lack of restrooms.  I base all of my training runs on restroom locations.  I made sure to check out the parks & rec map provided on the City of Vancouver's web site.  They have a kick ass map, but it's evidently never updated. Not helpful!  Every.  Single.  Restroom.  Was.  Closed.  Big signs posted saying they were closed for budget cuts.  Not for the season.  Indefinitely.  UGGGGG!  My old lady, mother of two bladder cannot run that far without peeing.  I can on race day, but not training run days.  I had it all planned out, and the city failed me.

1. Would it really cost that much to keep ONE of them open?  They are in a public park that had lots of people out walking, running and biking.  
2. Clearly, the open facility would be used regularly.  
3. Clearly, there is a need.  
4. Clearly, I need to stop bitching about it here, and write a letter to the city.  
5. How about a porta potty if maintaining an entire restroom is too expensive?  
6. If this really is based on budget cuts, how much would it cost to POST RESTROOM CLOSURES ON YOUR WEBSITE so people will know what they are faced with during a 10 mile run???

Luckily, a my friend, Shelly, runs that route quite a bit, and informed me of a hotel along the way who will let me use their restroom.   Or perhaps I'll run the first 5 miles, wait for McMenamins to open so I can order a burger & hard cider - use their restrooms while I'm there, then run back to the car drunk and full.  That's my kind of run! lol


{the good} It was a spectacular day for a long run!  Proof is in the pictures....

Our first waterfront run together!

Who knew we were that close to the 205  bridge?

Amazing condos along the river

More waterfront property...

We found several herons along the way.  

Isn't that an airport tower?  I'm shocked we couldn't see Ikea from this spot!

Refueling with Chipotle after the run!

Ladies night at Fit Right NW with the PDX Running Chicks

Thursday night, I skipped my workout at the gym.  I know.  I've gone on and on about how much I love that class, the instructor, my fellow classmates, etc.  However, I had the opportunity to meet a few of my fellow Running Chicks in person, and couldn't pass up the opportunity.  Good reason to skip class, right???  Of course I'm right.

A few of us headed out to Fit Right NW in Portland, a local store for runners & walkers.  They host a "ladies night" a few times per year.  It was so much fun sipping wine, chatting with other female runners, catching up with those I already knew.  I was finally able to meet Rose in person!  I've been chatting with her for at least a year now, and she is just as sweet in person as she is online.  I wandered around for a while, and found my friend Shelly. Neither one of us knew the other would be there, but she saw my "check in" through facebook, and knew I was there.  Small world!  Who knew facebook check ins were actually useful?  lol

It was such a fun night with amazing women.  I'm glad to be part of such a fun running group, and I'm looking forward to some of the planned group runs & events.  :)

Short and sweet is the best way to do a recovery run [Training Day 292 Wed. 10/19/11]

4 miles
11:15 pace

Two words will describe this run perfectly: recovery run.

{the good} I was fine miles 1 & 2.  Probably because we were on a slight downhill.  Miles 3 & 4....totally different story.  Have any of you run through the WSU Vancouver campus?   If so, you know it's one big hill. We were headed up the hill.  Not great for a recovery run, but I did it.  Whatever.

{the ugly}  It was an uphill recovery run.  The whole thing was ugly. lol

Race bib brag book

So this is kind of the same concept as a nana with her purse dwelling brag book.

I've been searching for a photo album that could be my official "race bib brag book".  Unlike an old granny, I will not bust this baby out of my pocketbook to show unsuspecting victims while in line at the grocery store check out, in the middle of church service, stuck at the airport, or any other inappropriate location.  Well, perhaps once or twice, but I'll be cool about it most of the time.  Pinky swear.  It's too big for my purse, anyway.

Though I'm calling this a brag book, it's not for bragging purposes.  At this point, it's more for storage & preserving what I worked so hard to earn.  After all, I ran my ass off for those bibs!  I've been keeping all of my medals, bibs, souvenirs in a cardboard box for several years.  Yes, I know....very classy.  The box is getting full.  It was time to make a change.  Here's what I came up with...

A box full of bibs & medals, and a bridal photo album from Target.

Viola!  Total transformation with my favorite race photo in the front window.

There's plenty of room for details & photos!

Each page is covered with a plastic sleeve with room for two photos.  After popping the photo divider melted/fused dots in the middle of each right side page apart, I began loading the book with my bibs. This leaves plenty of room for a couple of pictures to the left of each bib, and I can write a little something about the race above the bib in most cases.  Some of them, like the Disney Princess Ha;f Marathon bib, is ginormous.  It takes up the entire page.  I actually had to fold it on the bottom just to get in into the sleeve. lol  Anyway, each time you turn the page, there will be a bib on the right, and photos on the left.  

It will  probably take me the better part of a weekend to get this job done.  My goal is to not procrastinate, and fill in vivid details about each race as soon as I get home on race day.  While everything is still fresh in my mind.  So far, I've gotten all of my bibs into the book.  It was so much fun strolling through memory lane as I put them in order by date, filled in the stats on the back of each bib, checked to see if I had pictures on my computer from each race.  I can't wait to get the book totally up to date!  It's amazing to see the progress I've made since May 3, 2008.  That was my first race ever. I walked my first 10k, and thought I would die during the process.  :)  

Next, I need my husband to make me a bling hook.  Need to place the medals somewhere they can be seen.  

How do you guys store your race treasures?  

Silly me for thinking [Training Day 291 Tue 10/18/11]

Power Hour
Cardio Toning Class
50 minutes

Yesterday's Power Hour was cut short in order to get my girl to Scouts on time.  So I ended up getting in pretty much all of the cardio & toning, but missed the cool down.  I'm clocking it as a 50 minute workout instead of an hour.  It might have been 55, but I neglected to look at the clock so I'm not certain.

Anyway, I'm feeling fantastic.  No signs of running a half marathon just two short days ago.  Well, that's what I thought.  Once we got beyond the "warm up" phase in our class, all hell broke loose.  The tips of my toes were so sore!  Every jumping jack, lunge, dead lift, side tap, step forward....killed my poor little toes.  I do have a few small blisters, but this is every single toe.  They feel raw even though there's nothing there.  And lets not forget the quads and calves.  Oh.  My.  God.  I think she was trying to kill me with the quad work.  Any other time, I would have been fine.  I did manage to make it through each exercise, but it wasn't nearly as easy as usual.  I mean, it's never easy, but last night was really not easy! lol

On a more positive note, if the light hits me just the right way, I'm starting to see some muscle definition in my back and arms.  Maybe even my abs.  Considering how much loose skin I have hanging off my body from weight loss, actually seeing muscle definition is amazing!  Too bad my skin didn't bounce back like it does for some.  Someone needs to invent flesh colored duct tape for those of us who tend to "flap in the breeze".

2011 Girlfriends Half Marathon Race Recap

Sunday morning, I participated in the Girlfriends Half Marathon in Vancouver, Washington.  The race is by far one of the best in our area.  Not only is it exclusively for women, but one hundred percent of the profits of the  race go directly to the Oregon & SW Washington Affiliate of the Susan G. Komen for the Cure®, the world's largest and most progressive grassroots network of breast cancer survivors and activists. Personally, I did not make it to my fundraising goal this year, but was able to raise $144.00!  It's not too late to help out my fundraising efforts, though.  If you would like to donate, please visit my fundraising web page:  

http://www.active.com/donate/GirflriendsForACure/willrunforcoffee  

I would like to kick start this race of the Girlfriends Half Marathon with what few pictures I have from the day.  The recap & my race results are below if you want to skip down to the nitty gritty.    

The area is starting to fill up...

Me with my speedy neighbor, Shelley! Yep, that's a pink ribbon tattoo on my cheek.  :)

Waiting in line for the porta potties.

I have no idea who that is posing with me.  Grabbing a random stranger from the crowd for the photo seemed like the right thing to do at that moment.  My friend Jennifer Ward was one of the race photographers, and sent this picture to me after the event.  Fun!

Time to start this party...where is everyone?

Miles 1 - 3
The first couple of miles were beautiful!  We were running along the riverfront.  Started off in downtown Vancouver, close to Esther Short park.  Ran through the park where the weekend market was being held. Nothing like smelling freshly cooked donuts before the first half mile mark hits!  I was ready to stop running & start eating.  I could tell early into the run that I was not going to do well.  I was taking much needed walk breaks by mile 3.  Usually, I'm fine without them, but do them anyway because I have found they truly helped improve my overall speed in the long run.  Yesterday, I needed the breaks.  I was begging for more breaks!  The third mile wasn't as scenic.  There's about a mile long stretch of industrial type buildings along the river that we had to run past, but once you clear that mile....the beauty is back!

Miles 4 - 5
The 4th mile was rather scenic.  Same with mile 5.  There was a turn around at the 5 mile mark (or close to), and just past that mark was about the point I decided I was done with the run.  lol  I even went so far as to verbalize this fact to my neighbor as she sped past me.  I toughed it out, pushed through the mental breakdown I seemed to be having, and kept running.  Up until the end of mile 5, I was keeping a steady 9:30 pace. That has been pretty typical in my recent long runs, so I was OK with the speed.

Miles 6-8
A blur.  I have no recollection of these miles.  I'm not sure what was going on, but I must have done my typical "long run black out".  I did, however, make a point to look up now and then to admire the awesomeness of this race!  I made mental notes about my whereabouts.

• "I've driven down this street!" 
• "I got lost here last week while looking for the airplane hanger where the goody bags were being filled."  
• "I can see this from the highway...how cool that I'm running on it right now!".  
• "Now that I think of it, I've been lost on this street more than once since we moved to Vancouver."

Stuff like that.  You know, the usual.

Mile 9
By 9, horrible stomach cramps hit me.  In typical Heather fashion, there's a TMI moment coming up.  Brace yourself. I've had diarrhea for days now.  I have no idea what brought it on.  I cannot seem to make it go away.  I'm sure it is gluten related, but cannot track down what in the hell I have eaten that would have caused such distress.  Maybe it's not gluten at all.  Perhaps one of my cherubs brought home a bug from school.  At any rate, I have the shits BIG TIME, and wondered how the race would go for me.  I made it through just fine until mile 9.  Luckily, things never got past the awful cramping phase.  I'm not sure there was anything left in me to poop out, anyway.  Is there such a thing as dry heaves for pooping like there is for the other end?  If so, I would have had them during the race.  This is where my pace really took a nose dive.

Mile 10
The big one oh.  By the time mile 10 rolled around, I was miserable ready to cry.  I was done running.  I didn't want to do it any longer.  My toes hurt.  My IT bands on both legs hurt.  My heart felt like it would beat RIGHT out of my chest cavity.  I.  Was.  Done.  But I managed to keep moving.  Before I knew it, it was mile 11.

Mile 11 
I walked a lot of this mile.  I don't mean a little.  I mean....a lot, a lot.  Time goal?  What time goal?  That little dream is now totally out the question!  I watched my pace get worse and worse according to what Gigi was telling me (my Garmin).  I would feel sorry for myself, pick up the pace to a slow trot, but then run out of steam.  I made a deal with myself during this mile.  If I continued to walk, I would have no choice but to run the entire time through mile 12.  How'd that go for me?  I bet you're dying to know how it turns out....

Mile 12
The bribe to myself worked!  I ran my little ass off during mile 12.  I did stop to take a 5 second break, but remembered the deal I made and started running again.  I refused to let myself down.  Every part of my body hurt at this point.  I could see the I-5 bridge ahead.  I knew the finish line was close.  I started noticing more and more spectators lining the block.  I spent most of my time looking for Kent and the kids...which oddly helped distract me from the misery my body was feeling. lol

Mile 13
I did it!!!!!  I made it to mile 13!!!!  I honestly thought I wouldn't make it way back at mile 5, but I did.

13.1 miles

2:24 time

10:59 pace  

[Click on the image to enlarge.]
Here I am about to cross the finish line.  We all have the same "I'm so done with this" look on our faces! lol

Rather than handing out medals, we got necklaces! [front]

....and here's the back.

Here are a few highlights & facts that I want to include...

• I managed to run all of the hills - there were several - except the last one.  I ran half of it, though!
• This wasn't my best finish time, but it certainly wasn't my worst.
• Despite what you might have just read in my mile by mile recap, I had a really fun time.
• I had the chance to meet several members of my new running group.  They are beautiful, strong, spirited, motivating women!  I cannot wait to meet more of them.
• I saw some of the most touching memorials to those who lost their battle with breast cancer.  It was enough to bring tears to my eyes at times.
• I saw survivors of breast cancer speeding past me as though they didn't have a moment of time to waste.  It was beyond inspiring.
• I saw two women literally trip, smack the ground with every bit of force in their body, and get back up to run without missing a beat.  Amazing.
• Kent was at the finish with our daughter Riley...cheering me on like crazy!  I love seeing them at the finish line.  
• My friend Michelle was there to cheer on several of us running the event.  It was so nice to see a familiar face multiple times along the route. 
• I came home to a tub full of ice cold water for my swollen legs, lunch was made, the house was clean, all of the laundry was folded....BLISS!!!!!  It's worth running these races to get this kind of royal treatment. 
• During the race, I vowed to never run another half marathon again.
• By the time I got home, showered, and fed....I changed my mind.
• There amazingly strong women in this world.  I witnessed about 3,000 of them running their asses off at this race.
• I am so thankful I turned my life around 10 years ago.  Losing 80 pounds, finding my voice, standing up for myself, and taking control of my health were some of the smartest things I could have ever done.  I would not have been able to run this race had I not done so.
• I am blessed to have friends all over the country who were cheering me on via prayer, email, and facebook messages!  I swear that during my "down times", the one thing that perked me up & kept me going were your thoughts.  Thoughts become things, and today they manifested into getting my legs to move.  Thank you.

To sum things up, if you didn't get to come run this race with me, you should do so one of these years.  It was worth it.

How do I feel after running the Girlfriends Half Marathon yesterday?

My cyber running buddy, Alicia, posted this on her facebook wall. I simply had to share it with all of you.  (After yesterday's Girlfriends Half Marathon, I feel the pain these runners display in the video!)  As I type my recap of yesterday's race, enjoy this video clip of what we all look like directly after & the day after running a big race...

Couldn't take it any longer...had to run [Training Day 286 Thu. 10/13]

4 miles
hill training
43 minutes (yikes!)
10:45 pace

The first 2 miles were downhill.  Perfect!  For the record, my shins hate downhill running.

The next 2 miles were uphill.  Suck-fest!  My entire body, except for the shins, hate uphill running.

That is all.

{the good} I got to get out and RUN!  


{the ugly} Tapering blows.  I guess I'll go into Sunday's race with tired legs because I cannot take tapering any longer. I need to rethink my next race plan.  Perhaps I won't do a full two weeks of tapering.  Maybe one week will do my brain some good.  The week prior to that I'll cut back, but still work in a long run.  My soul needs it.  [Side Note: I can't believe those words just flew from my fingertips.  This is the gal who used to be 80 pounds overweight, never moved at all, everything on me hurt at all times, etc.  I'm such a different person compared to my pre-weight loss life 10 or 11 years ago.  Even since I started running a few years ago. Wow!]

A quickie is great when streaking [Training Day 285 Wed 10/12]

1.5 miles

Needed to log at least 1 mile today in order to keep up my streak.  We made a quick trip around the block.  The long part of the block.  With a big hill.  So that counts as hill training, right?  Of course it does.

{the good} Beeeeeeeautiful evening to be out and about!

{the ugly} It sucks to get all sweaty for just 1.5 miles.  However, I need to get out of that mindset, and start focusing on speed for these shorter runs.  I do plan on incorporating more of them into my world.

Slogging & toning my way to Sunday's half marathon! [Training Day 282 Tue 10/11]

5 miles
60 minutes
"slogging" during this half marathon taper


Power Hour Class at Marshall Rec Center
60 minutes
cardio / toning 

OK, I'm getting really worked up about the Girlfriends Half Marathon set for Sunday morning.  Instead of chatting about last night's workouts, I want to vent.

Breathe.  In.  Out.  Calm down. 

I have no idea what my problem is.  I typically use the hours spent running each week as my own little therapy session.  Since I'm tapering, I don't really ever get a long enough distance to "Dr. Heather" myself.  I normally don't think about a race until the day before.  With just coming off of a pretty horrible shin splint episode....then taking a week off running for a "female procedure", I'm beyond behind on training.  I never got past the 10 mile mark for this training period, and those I have done have been less than stellar.  Its been a couple of months since I tackled 13+ miles.


Breathe.  In.  Out.  Calm down.  

I did, however, make a new PR for myself during this time.  With a 9:07 pace, I blew away my old record.  That means something, right?  Something good.  Not something evil.

Breathe.  In.  Out.  Calm down. 

What's the worse thing that could happen?  I end up in the medic tent like last October's half marathon?  That was an epic fail.  It won't happen.  I'm much more prepared for this climate vs. last year.  Maybe I won't set a new record for myself.  Who cares?  I already hit a new record at the 13.1 distance for the year (June's Vancouver USA Half Marathon).  My goal is to finish as strong as possible.  I can do this.  I will do this.  Clad in pink as run my ass off.  It will be fabulous.  Sigh of relief for getting this off my chest.

Phew.  Thanks for listening!

Slogging my way to 5 miles [Training Day 281 Mon 10/10/11]

5 miles
"slogging"

As I taper my ass down for the Girlfriend's Half Marathon (10/16/11), I need to keep moving.  I get in a total funk if I don't do something.  So, the runs I like to do on a regular basis are out.  That means I need to find something else to take their place.  Slogging fits into the time slot perfectly.

What is "slogging"?


Great question!  It's slow jogging.  Super slow.  Slug slow.  You get a good fat burn going on, but not a lot of pressure on everything I'll need come Sunday morning.  I'd write more about it, but it's time for me to go slog for the day.

A threeeeee hour walk [Training Day 279 Fri 10/7/11]

(Sing to the tune of Gilligan's Island)
Just sit right back and you'll hear a tale
A tale of a volunteer
Who chose to spend an entire Friday
filling Girlfriends Half Marathon goody bags


With bags in hand & tables of stuff
we began to work and talk
30 (plus) women were essentially taking
a three hour walk, a three hour walk!



The volunteers were hauling ass 
Race directors couldn't keep up
We filled those bags with Power Bars

Until the gal in charge said "ENOUGH!"


3,200 bags were filled in that deserted airplane hanger
by stay home mommmmmms
ladies in heelllllls
young & ollllld....and in betweeeeeen
All with one, goal in mind
To fill those damn goody bagggggggs!


OK, so I'm no Vanilla Ice.  A lyrical genius, I am not. I am however super proud of my first ever race volunteer effort!

Back in January, I bought my way into the Girlfriends Half Marathon.  Read about it here [link]. I skipped my workout today in order to go fill half marathon goody bags.  I'm so glad I did!  I met some fellow running (and walking) chicks.  Considering I don't know many people here in the 'Couve, meeting new people is important.

This worked out to be a 4+ mile walk.  Who knew walking around a ginormous table ten thousand times added up to anything???

Treadmill strength drills (gag) [Training Day 278 Thur 10/6/11]

1.2 miles
30 minutes
strength drills 


*PLUS*


Power Hour Cardio/Toning Class
60 minutes

I attended my favorite weekly cardio/toning class.  On top of that, I hit the treadmill for some strength building exercises.  I know.  It sounds nuts to say treadmill and strength building in the same breath.  My physical therapist wants me working on these treadmill "strength drills" once a week.  So I do them.  They suck because I'm so bored out of my MIND the entire time.

What exactly are the drills like?

Sideways Wide Strides:
Need stronger hips to avoid overuse injuries?  Try SWS's (Sideways Wide Strides).  I made up the name myself.  I'm very clever that way.  I once named a favorite childhood clown doll "Clowny".  Oh, and my peach fuzz faced baby doll "Peaches".  I know....brilliant.  Anyway, these SWS's are done on a super slow speed.  I start off at a speed of 1 until I can get a rhythm going / find my stride.  Once I do, I  bump it up to 1.5 or so.  All I have to do is walk sideways with a big, wide stride.  5 minutes into this one, my hip, whichever one is striding out, burns like the devil.  That's how you know it's working, right?  Do one side...then the other.  Start off doing 5 minutes each side.  Work your way up to 10 minutes.  Make sure you're not going so fast that you're hopping or bouncing.  The movement should be fluid, purposeful, and strong in the hip area.

Backward Glute Builders:
Again, very clever name.  Standing backward on the treadmill, start walking slowly with the incline set to at least 3.  5 minutes at first, work your way up to 10 minutes.  As your time increases, try working your way up to an incline of 5.

Even with my ipod blasting "Moves Like Jagger", I'm so bored doing these drills.  I choose to use this time wisely by people watching at the gym.  There are some real weirdos there.  Don't even get me started on the gal wearing an '80s style g-string leotard.  I wonder if all the weirdos go home and talk about "...the crazy lady at the gym walking sideways and backward on a treadmill singing out loud about how she has moves like Jagger..."?   :)

{the good}  What's not good about people watching? Oh, you wanted me to name something good about the workout.  Hmmm....it for sure had to be the people watching.  That counts, right?

{the ugly}  Take me by the tongue and I'll show you.  Kiss me til you're drunk and I'll show you.  I've got the moves like Jagger.  I've got the moves like Jagger.  I've got the moo oo oo oo ooves like Jagger.

Is it stuck in your head now?  HA HA HA!  Mission accomplished.  Songs that get stuck in your head can be pretty ugly at times.

A happy birthday to me speed drill run! [Training Day 277 Wed 10/5/11]

3 miles (plus some change)
middle school track
major speed work intervals

October 5th was the Rock 'N Run at the middle school.  I went to volunteer at the Gatorade table, but ended up running with one of my kids instead.  We walked, we ran, we jogged.  She loved it!  As a matter of fact, she ran an entire MILE than ever before. I'm so proud of her.  Most important, she's proud of herself.

{the good}  My daughter is still talking about her 11 laps.  She is so pleased with herself, and is shocked at what a little "push" can do.  She has agreed to run the Turkey Trot 5k with me this Thanksgiving!!!!

{the ugly}  6th grade boys are very, very competitive!  They do not want to see an old mama keeping up with them during a sprint session. I finally wanted these boys to feel sorry for me so I blurted out, "Quit trying to beat me....it's my birthday!".  One of them replied back, "Beating you is my birthday gift to you!". lol  Needless to say, I got in some really great speed sessions.

Keeping up the streak [Training Day 276 Mon 10/3/11]

1.5 miles
time ?
pace?

We decided to hit the road to keep up the "streaking goal".  1.5 is 1.5!  Closer to 1,000.  Every little bit is helping.  :)

{the good} Even though it was pretty late, I got out there & moved my legs.

{the ugly} Not only was it super dark, but it rained all evening.  That made the road noise LOUUUUUUUDER than usual.  Annoying. I forgot how miserable it is running in the fall & winter here.  We had to bust out the head lamps.  At least it's not hot out anymore, right???  I begged for cooler temps.  Got 'em.

October goals...cross training & streaking!

Goal #1 for the month, streaking.  As you know, my recent run in with shin splints left me questioning whether or not I would make it to my yearly goal of running 1,000 miles.  A fellow DailyMile.com buddy set up a challenge to run (or walk) at least 1 mile everyday this month.  I typically don't care for challenges, but have decided to take this particular bull by the horns.  Why?  I seriously feel as though it will help me reach that 1,000 mile mark.  I need to get in about 22 miles per week in order to follow through with the goal.  Before the splints kicked into high gear, I had been getting in around 30-34 per week on a regular basis.  22 sounds so easy compared to 34, right?  Until you factor in a surgery here, an illness there, an injury sprinkled into the mix.  However, that's the whole point of choosing a goal that's realistic...yet challenging.  I can do this.  

Goal #2, more cross training. Wait.  Let me be clear.  I really mean more consistent cross training.  While I wasn't running due to the shin splints, I went to the gym daily.  Got in a couple of hours a day to duplicate the time I spend each week running.  When running reentered the picture, I found myself struggling to fit in gym time.  Granted, our family life has been chaotic the past month or so.  I'll give myself some credit.  We've had multiple schedule conflicts.  However, October is a new month, and I'm taking control.  I've decided to schedule exercise into my google calendar.  It's an appointment I'm keeping.  I won't call and cancel.  I will show up.  On time.  Wearing my game face.  From here this point on, other appointments will be booked around my 3 favorite exercise classes.  Period.  End of conversation.  :)

Started off strong & finished out of gas [Training Day 275 Sun 10/2/11]

10 miles
2:00 time
12:00 pace

There was a lot of walking involved with this one.  Between my recent "lady procedure" & Kent's bum IT band, we ended up walking about 2.25 miles of this 10 mile run.  Our running pace was normal for us (around 10:07 minutes per mile).  It was the walking that killed the overall pace.  Oh well!  The good news is, my shins didn't bug me a lick.  I'm simply wiped out, worn out, have no energy.  I was tired going into the run, but was paranoid to not get in the weekly long run considering how much "off time" I've had from running lately.  Today starts the two week taper for the Girlfriends Half Marathon here in Vancouver (10/16).  I'll run a long run of 6 miles either Friday or Saturday, but the rest are all short & sweet.

I'm sure it will take me another week or so to feel like myself again.  Considering I had general anesthesia six days before this 10 miler...I didn't do too shabby. I mean, I've done better, but I've also done a lot worse! lol

{the good} 
1.  Obviously, my shins not bothering me was grand.

2.  I got in 10 miles, and I didn't have to run alone.  It was nice having Kent with me.

3.  I can tell all of the cross training I've been doing is making me stronger.  I didn't do much of it this week with surgery and all....AND I COULD TELL.  I'm for sure getting my fanny back into my old schedule this week.  It helps my running.  :)

4.  It didn't rain on us!!!!!  (My poor little belly button might not ever be the same after last week's 10 miler in the rain.)

{the ugly}
1.  Due to the procedure last Monday, I was really, really, really crampy the entire run.  Exercise seems to bring the cramps on even more.  Ugggg.

2.  Oh, and the damn yellow jackets are still SWARMING the trail.  ICK.  Someone, perhaps the county workers (?), finally marked with spray paint directly on the trail where the hot spots are for these critters.  As if seeing snakes there on a regular, frequent basis isn't enough, right?

3.  Oh, and they found a dead body in the creek last week.  Not sure if I mentioned that here on the blog.  (The creek runs directly along side the trail.)  It was a suicide, but still freaks me out to think that I ran that trail at least 4 times....alone...during the time frame they were searching for that gentleman.  He was there all along.  Spooky & sad.