Goal: 8 at 7:10 pace
Actual: 8 at 7:00 pace
Nice chilly morning in Euclid and the sidewalks were clear thanks to this unseasonably warm winter. Not sure if it was the trainer ride last night making my turnover high, my excitement to be working out again, or my unusually high (even for me) energy levels, but I just could not keep this at 7:10 this morning (sorry coach!). I just went by feel this morning and didn't really want to pay attention to the watch, I just planned on using average pace for the whole run and starting slow and ending with the right average. Cue running the first mile in 6:58. I looked at the watch every half mile or so and consciously tried to back off the effort and hit 7:10s but each time I did glance back at it I was closer to 6:55 to 7:05. I'm going to enjoy it while I can because I am sure the workouts will get tougher soon and I will have to be more diligent about not exceeding the goal early in the run to ensure I complete the entire workout as intended. But this morning the effort felt pretty casual and I made sure the body wasn't complaining at all and just went with it!
I canned the warm up and cool down run and instead did a more dynamic type effort on both as I didn't want to go over the weekly mileage. Got in some active house chores and called that a warm up and post run did a quarter mile easy followed by some drills and carrying a bunch of old carpet to the curb! A massage followed by my PT routine is planned for tonight!
Run with Me
"The gun goes off and everything changes...the World changes...and nothing else really matters." -Patti Sue Plummer
Two'fer Wednesday! Buena and Minnesota, Wi
I love finding some old tune that you never heard before that you are suddenly grooving to. This is just a fun little tune, a bit jazzy, a bit bluesy, feel good. I've been toying with picking back up my sax again and I am definitely grooving to any tunes with a groovy sax line right now!
Can't embed so you will have to head over to You Tube to see this one!
So you get your fix here on a vid this week check out this cool little vid below put together to Bon Iver's Minnesota, Wi.
The song is a little more mellow, but does have a bit of sax in there briefly. I like a lot of Bon Iver's stuff so far that I have listened to even though he gets a bit nasally/whiny sometimes. Most of this song is a little less of that high pitched stuff which is more my style.
Can't embed so you will have to head over to You Tube to see this one!
So you get your fix here on a vid this week check out this cool little vid below put together to Bon Iver's Minnesota, Wi.
The song is a little more mellow, but does have a bit of sax in there briefly. I like a lot of Bon Iver's stuff so far that I have listened to even though he gets a bit nasally/whiny sometimes. Most of this song is a little less of that high pitched stuff which is more my style.
A Tuesday Workout Post!!!
Week 2 of my get back into it plan with the coach and I am geeked to report that I had a workout!
Goal was 1.5 miles at 6:50, 90 sec rest, 1 mile at 6:45, 2 minutes rest, 1.5 miles at 6:50
I am so out of it on pacing sense that it definitely took some adjusting to get in a groove on these. Instinct incorrectly told me I was too slow so I had to do some micromanaging to slow myself down a few times (my tri buddy DM joined me and he had no problem forcing me to back it off, which was good!) but otherwise felt great into the wind and up some minor rollers. It felt good to pick up the pace and it was conversational so I am excited that this indicates my aerobic fitness hasn't gone anywhere, but I am glad we are easimg the muscles back into any speed or tempos.
Followed the workout up with my whole PT routine and I am feeling super fit today. It's pretty nice, I can't lie!
After that I headed in for my x ray. Fingers crossed for good results in the next few days, though I am not sure a positive or negative result on the bone spur will be positive exactly as that heel just wont let go of that little pin point pain either way! Thankfully it doesn't hurt at all in general, just when getting rolled on a ball or if i step on something sharp...
Goal was 1.5 miles at 6:50, 90 sec rest, 1 mile at 6:45, 2 minutes rest, 1.5 miles at 6:50
I am so out of it on pacing sense that it definitely took some adjusting to get in a groove on these. Instinct incorrectly told me I was too slow so I had to do some micromanaging to slow myself down a few times (my tri buddy DM joined me and he had no problem forcing me to back it off, which was good!) but otherwise felt great into the wind and up some minor rollers. It felt good to pick up the pace and it was conversational so I am excited that this indicates my aerobic fitness hasn't gone anywhere, but I am glad we are easimg the muscles back into any speed or tempos.
Followed the workout up with my whole PT routine and I am feeling super fit today. It's pretty nice, I can't lie!
After that I headed in for my x ray. Fingers crossed for good results in the next few days, though I am not sure a positive or negative result on the bone spur will be positive exactly as that heel just wont let go of that little pin point pain either way! Thankfully it doesn't hurt at all in general, just when getting rolled on a ball or if i step on something sharp...
The Road Back: Week 1!
Instructions from coach G for the last week were: 40 miles at 7:30 or slower, run every day, Friday 4*30 second striders!
And that is exactly how it went down with a tiny bit of cross training, (1 swim and lots of house work) some good PT sessions, as well as an ART session, and a massage session.
40 miles for the week went like this:
8.25 at 8:02 pace with my new fleet feet crew!
AM Massage. Evening 4 treadmill at 7:43 pace followed by PT routine
8 at 7:30 solo on sidewalks, ART after
4 on treadmill at 7:36 followed by PT routine
AM Swim easy and PT with ED. Lunch run 7.5 at 7:56 with 4* 30 strides
3.25 easy solo at 8:18
6 easy on towpath with friends at 8:40
Spent the weekend moving furniture and ripping up carpet in the house so I did not cross train. Bruises everywhere and my hands are tore up! But the body feel good still and I don't seem to have tweaked anything!
Everything feels pretty great. But I am still going to schedule an xray this week, because we are pretty sure there is a tiny bone spur in my left heel and though there is nothing I can really do about it other than be aware etc. it will be good to know for sure what I am dealing with!
And that is exactly how it went down with a tiny bit of cross training, (1 swim and lots of house work) some good PT sessions, as well as an ART session, and a massage session.
40 miles for the week went like this:
8.25 at 8:02 pace with my new fleet feet crew!
AM Massage. Evening 4 treadmill at 7:43 pace followed by PT routine
8 at 7:30 solo on sidewalks, ART after
4 on treadmill at 7:36 followed by PT routine
AM Swim easy and PT with ED. Lunch run 7.5 at 7:56 with 4* 30 strides
3.25 easy solo at 8:18
6 easy on towpath with friends at 8:40
Spent the weekend moving furniture and ripping up carpet in the house so I did not cross train. Bruises everywhere and my hands are tore up! But the body feel good still and I don't seem to have tweaked anything!
Everything feels pretty great. But I am still going to schedule an xray this week, because we are pretty sure there is a tiny bone spur in my left heel and though there is nothing I can really do about it other than be aware etc. it will be good to know for sure what I am dealing with!
Safe and Sound
I've been in a real feel good place on pretty much every run since the Columbus marathon in October despite my bodies woes. While it was refreshing to find out the past few months that I can be a happy person without running it is also exciting to truly realize that my happiness reaches even higher heights with a good (or mediocre) run!
Just in general I have been feeling cheerier than I have in a long time and I have been grooving to a lot of feel good music these days. (I still appreciate a dose of The Shins or Mad World ala Gary Jules as much as the next girl though)
On a sounds eclectic kick again and sadly most of the great tunes on there do not have groovy videos but this one is a little fun if somewhat morbid in spots. I'd love to get out a bit more often for some official dancing but I most certainly have been caught dancing around the house, office, locker room these days when a good tune is on!
Hope you enjoy!
Just in general I have been feeling cheerier than I have in a long time and I have been grooving to a lot of feel good music these days. (I still appreciate a dose of The Shins or Mad World ala Gary Jules as much as the next girl though)
On a sounds eclectic kick again and sadly most of the great tunes on there do not have groovy videos but this one is a little fun if somewhat morbid in spots. I'd love to get out a bit more often for some official dancing but I most certainly have been caught dancing around the house, office, locker room these days when a good tune is on!
Hope you enjoy!
The Fabulous Life of a Sub Elite Gal in Cleveland
I have been a pretty spoiled runner the past few years. I have been fortunate to be coached by a wonderful friend who has a knack for spotting talent and getting a runners best out of them quickly and I have been sponsored by a great local running shop in edition to having had the elite/VIP treatment at a few big races the past few years. As exciting as that has been all of my local training buddies have been in agreement that something was missing and that we wanted our group to be a bit more defined and that we really wanted to have an opportunity to support our fast runners in a better way.
So it is with huge delight that I get to announce a new elite development group started up by my coach Glenn Andrews. Cleveland Elite Development is a group of athletes trying to take it to the next level all coached by Glenn and now sponsored by Fleet Feet, Nike, and Tim Keyes. Added bonus all of these amazing runners are my close friends.
The sub elite level is not always easy to pursue. We all have full time jobs and we are committed to training hard and putting in more hours than most sane people want to put into anything let alone a sport that doesn't really "pay." We are all driven because we want to get faster every day and we genuinely love the sport. Having a team like Fleet Feet, Nike, and Tim Keyes behind you is key to getting to that next level!
I know I personally have benefited so much from Tim Keyes work and I am beyond grateful that he is supporting the team now and myself. I would not be able to train at this level right now if it was not for his help.
I am an avid supporter of all our local running shops and have been sponsored by Nike through Second Sole Akron the past two years. I love my Nike shoes and schwag and am very grateful for the two years Nike and Second Sole has supported me. These guys are some of the good guys and genuinely want to see the local elites get far.
While it is sad to be leaving my current team I am genuinely excited to be working with Fleet Feet this year. Jody and Heather are two of the nicest people around and they are huge supporters of the local running scene and athletes. I am very grateful that they are including me in this awesome sponsorship deal and can't wait to do my Monday runs from the store!
2012 is going to be a very exciting year for all the CED athletes! Keep an eye on this group and what Glenn is doing with all of us!
So it is with huge delight that I get to announce a new elite development group started up by my coach Glenn Andrews. Cleveland Elite Development is a group of athletes trying to take it to the next level all coached by Glenn and now sponsored by Fleet Feet, Nike, and Tim Keyes. Added bonus all of these amazing runners are my close friends.
The sub elite level is not always easy to pursue. We all have full time jobs and we are committed to training hard and putting in more hours than most sane people want to put into anything let alone a sport that doesn't really "pay." We are all driven because we want to get faster every day and we genuinely love the sport. Having a team like Fleet Feet, Nike, and Tim Keyes behind you is key to getting to that next level!
I know I personally have benefited so much from Tim Keyes work and I am beyond grateful that he is supporting the team now and myself. I would not be able to train at this level right now if it was not for his help.
I am an avid supporter of all our local running shops and have been sponsored by Nike through Second Sole Akron the past two years. I love my Nike shoes and schwag and am very grateful for the two years Nike and Second Sole has supported me. These guys are some of the good guys and genuinely want to see the local elites get far.
While it is sad to be leaving my current team I am genuinely excited to be working with Fleet Feet this year. Jody and Heather are two of the nicest people around and they are huge supporters of the local running scene and athletes. I am very grateful that they are including me in this awesome sponsorship deal and can't wait to do my Monday runs from the store!
2012 is going to be a very exciting year for all the CED athletes! Keep an eye on this group and what Glenn is doing with all of us!
Last week of "Freedom" Rundown
I am happy to report that starting this week I will be back working with my coach! The body is (knock on wood) feeling really good. I'm still doing the PT/Massage/ART thing but it is more for maintenance now rather than fixing any specific problem. The foot feels good and genuinely the PT has my core feeling much stronger and I am hoping that will soon lead to a left side that is doing its fair share of the work while running! Added bonus I have a super slim stomach going on ;) Still haven't reached that elusive 6 pack yet!
Did my first official long run since Philly. Well I am calling 12 a long run for now :) Pushed the pace a bit the first 5 miles around 6:50s then took the back half of the course easy catching up with my SERC buddies after the water stop. I gotta say I much prefer tackling the Solon hill at 8 minute pace to those 6:30s we were rolling at last summer ;) Body felt good after the run and no residual foot pain!
I'm looking forward to getting back into the swing of things! 45 miles this past week with one day off, all around 8 minute pace with one 45 minute trainer ride and a few PT sessions on my own as well as an ART appointment. Slacked off on swimming and yoga yet again! But super busy at work and around the house so I am keeping fit even when not officially training.
So to recap my time off to recover after Philly went like this :)
Week 1- 0 miles
Week 2- 5 days cross training, no runs
Week 3- 5 runs 24 miles, 1 cross training day
Week 4 - 3 runs 15 miles, 2 days cross training
Week 5- 3 runs 20 miles, 1 day cross training
Week 6- 3 runs 17 miles, no cross training
Week 7- 6 runs 37 miles, one cross training day
Week 8- 6 runs 38 miles, no cross training
Week 9- 6 runs 45 miles, one day cross training
I want to look back and remember this for sure. In the past I have gotten very caught up in the log and not taking time off. I honestly feel better than I have in ages and I genuinely believe this down time is going to pay off big time for me in 2012! This is the least amount of training I have done in probably 3 years plus. And I am so glad that I took this period easy and took the time to really heal my body and get healthy mentally and physically so I can toe the line a stronger woman this year!
Did my first official long run since Philly. Well I am calling 12 a long run for now :) Pushed the pace a bit the first 5 miles around 6:50s then took the back half of the course easy catching up with my SERC buddies after the water stop. I gotta say I much prefer tackling the Solon hill at 8 minute pace to those 6:30s we were rolling at last summer ;) Body felt good after the run and no residual foot pain!
I'm looking forward to getting back into the swing of things! 45 miles this past week with one day off, all around 8 minute pace with one 45 minute trainer ride and a few PT sessions on my own as well as an ART appointment. Slacked off on swimming and yoga yet again! But super busy at work and around the house so I am keeping fit even when not officially training.
So to recap my time off to recover after Philly went like this :)
Week 1- 0 miles
Week 2- 5 days cross training, no runs
Week 3- 5 runs 24 miles, 1 cross training day
Week 4 - 3 runs 15 miles, 2 days cross training
Week 5- 3 runs 20 miles, 1 day cross training
Week 6- 3 runs 17 miles, no cross training
Week 7- 6 runs 37 miles, one cross training day
Week 8- 6 runs 38 miles, no cross training
Week 9- 6 runs 45 miles, one day cross training
I want to look back and remember this for sure. In the past I have gotten very caught up in the log and not taking time off. I honestly feel better than I have in ages and I genuinely believe this down time is going to pay off big time for me in 2012! This is the least amount of training I have done in probably 3 years plus. And I am so glad that I took this period easy and took the time to really heal my body and get healthy mentally and physically so I can toe the line a stronger woman this year!
Weekly Rundown!
You know you are busy when you're weekly rundown doesn't get posted until Friday ;)
I am running more, and the body is getting better/stronger every day! Yay! I am mentally ready to get back after it, but trying to be patient and ease the body back in.
About 38 miles last week with one day entirely off. Had a kick ass PT session that left my body wrecked so I took Friday off as I was sore as hell and traveling to Houston. I also got in for an ART session but didn't get in any real cross training unless you count marathon spectating and dancing ;)
High on life and the post trials experience. But expect a lot of fun posts from me as soon as I catch my breath and get my voice back ;)
I am running more, and the body is getting better/stronger every day! Yay! I am mentally ready to get back after it, but trying to be patient and ease the body back in.
About 38 miles last week with one day entirely off. Had a kick ass PT session that left my body wrecked so I took Friday off as I was sore as hell and traveling to Houston. I also got in for an ART session but didn't get in any real cross training unless you count marathon spectating and dancing ;)
High on life and the post trials experience. But expect a lot of fun posts from me as soon as I catch my breath and get my voice back ;)
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