tag:blogger.com,1999:blog-133777722012-02-02T11:26:36.200-05:00"The gun goes off and everything changes...the World changes...and nothing else really matters." -Patti Sue PlummerE-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.comBlogger22071100tag:blogger.com,1999:blog-13377772.post-80096095015337522162012-02-02T08:18:00.002-05:002012-02-02T11:26:36.209-05:00

Goal: 8 at 7:10 paceActual: 8 at 7:00 paceNice 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

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-50907405172920537852012-02-01T08:13:00.002-05:002012-02-01T10:22:04.944-05:00

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

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-52209776735292355752012-01-31T14:54:00.003-05:002012-01-31T15:13:33.454-05:00

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 6:50I 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

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-54996441244797201292012-01-30T08:42:00.000-05:002012-01-30T11:52:59.948-05:00

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

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-31927096398937839312012-01-25T07:00:00.001-05:002012-01-25T07:00:03.840-05:00

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

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-17339865141585494942012-01-24T00:29:00.002-05:002012-01-24T00:48:31.584-05:00

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

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com3tag:blogger.com,1999:blog-13377772.post-71329511818559705092012-01-24T00:02:00.004-05:002012-01-24T00:25:12.295-05:00

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

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-58485980109121291642012-01-20T08:00:00.001-05:002012-01-20T13:37:48.993-05:00

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

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-66498042235448057982012-01-18T08:32:00.000-05:002012-01-18T13:36:40.431-05:00

I've been grooving to Airborne Toxic Event for the past few months. They keep cropping up on my car rides curtsey of Sirius, on a few friends blogs, and I loved the Sounds Eclectic show they did.Heard this song this morning on the way to work. I like the polished radio edit better, but I like the strings/drums/piano and live performance too and I love how into it they are on all of their live

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-56750917190882900732012-01-11T17:20:00.000-05:002012-01-11T17:21:44.891-05:00

Amidst all my current life crazy I decided that I just could not miss the opportunity to see so many dear friends race the trials on Saturday. Budget be Damned I am headed to Houston! Really and truly Boston and watching the women's trials 4 years ago inspired me to go from a 3:30ish marathoner to a 2:50ish marathoner, I am very much excited to see what inspiration this event will hold for me

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com7tag:blogger.com,1999:blog-13377772.post-50107846382968266692012-01-11T08:11:00.000-05:002012-01-11T14:13:12.599-05:00

I have been totally neglecting my weekly video search even though I am listening to tons of amazing music, shame on me!I heard this tune the other day and love his voice, very pleasant, and I love the guitar.

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-39877752279980991262012-01-10T08:55:00.000-05:002012-01-10T11:06:13.236-05:00

Well despite traveling back home Tuesday last week and lots to do back here in Ohio I actually managed to get in a decent week's training (relative to the last few weeks!) I am clearly not ready for heavy training yet, but it feels good to have gotten in more than 2 or 3 hours of exercise for the week and I am hopeful I will be back up and getting in 50-65 miles here soon!I think it was a Kara

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-38474217974394463482012-01-05T17:17:00.002-05:002012-01-05T17:17:01.645-05:00

This has been sitting in the drafts since September and will have to suffice for today as I am totally swamped! An oldie but a goodie ;)

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-37066928636626470802012-01-05T08:23:00.003-05:002012-01-05T15:23:45.275-05:00

We will return to regularly scheduled programming here soon I promise! I totally thought I had lined up videos to post while on vacation etc and found that I have been blog slacking even in my intended absence to not blog slack :)Life has just been busy busy busy despite the lack of training!Last posted I was dealing with some serious neck/shoulder issues and the lower back/hip/core was severely

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-39396379200413080102011-12-27T08:47:00.000-05:002011-12-27T11:54:10.987-05:00

It is a bit bizarre to have gone from all these wild high mileage high instensity workout training posts to this very minimal running rundown each week now, but here it is for what it's worth :) I am most certainly in a down time/recover/repair phase, and it is important. But I am also most certainly excited to hopefully get out of this phase soon!I had a bit too much action for the shoulder this

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-62705025315677384502011-12-24T04:23:00.002-05:002011-12-24T05:34:32.315-05:00

So clearly my body has been giving me the finger a bit since a bit before Boston this year. I stubbornly trained through it all and was able to pull off some great results, but I am committed to fixing my body in 2012 before ramping back up. In keeping with that effort I started PT this week. The first appointment was great. The workouts are tough but I think they will make a huge

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-91157073548903056992011-12-21T07:12:00.002-05:002011-12-21T07:14:04.266-05:00

While I am not running a ton I am a ton busy, things may slip over here for a little while. I have drafts in my mind about PT, about 2011, about 2012, about goals etc. But the holidays are here and I am focused on making the most of them on all accounts! So Talk Amongst Yourselves seems appropriate for today :)I love this song.

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-10844446526980316052011-12-19T07:47:00.001-05:002011-12-19T10:55:43.875-05:00

Wow, amazing PT appointment this morning and many body things to deal with now but that is for another post!Last week I was extremely busy at work and around the house so I did not focus on running at all. I believe I ran three times. An easy 3.5 miler on the treadmill, a 5.5 mile run with my buddy Bridget, and 6 easy miles at the SERC run Sunday (Competitive E really wanted to pick up the pace

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-674797960484813992011-12-16T19:32:00.003-05:002011-12-19T11:04:20.998-05:00

I've been pretty focused on just doing what I want every day workout wise the past few weeks, trying to be nice to the calf and foot. I ran every week day last week light and easy and it wasn't too bad, but I took the weekend off. 5 runs 24 miles. And one night I did an easy hour of trainer riding which was a riot as we played 90s music and had a lot of fun.I'm focusing on getting in some extra "

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-22391958720916158892011-12-15T06:31:00.001-05:002011-12-15T06:34:28.564-05:00

I completely slacked off on researching a fun vid this week. So you can thank my awesome friends who send me fun stuff all the time for this one this week. Phenomenal performance! Wow!

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-16469292325805057962011-12-08T08:36:00.003-05:002011-12-08T13:46:43.043-05:00

At some point between 2008 and now I decided that I was going to make a go at hitting the Olympic trials qualifying standard in the marathon. I was fortunate to run Boston in 2008 and be on the sidelines watching the Olympic Trials and it was obviously inspiring. Since then at points I have literally been eating, sleeping, dreaming, running with OTQ on the brain. It definitely got out of hand but

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com9tag:blogger.com,1999:blog-13377772.post-65727229570572134602011-12-07T08:00:00.001-05:002011-12-07T08:00:15.274-05:00

I have a feeling if I had been alive in the 60s and 70s I would have been a Beatles girl, but seeing as it was my dad's 60th this weekend I wanted to play something by his favorite band this week. I adore the Moody Blues too (though they are no Beatles). And I am still amazed that my parents survived the 70s listening to this type of music and never doing drugs!Wow the hair!These guys were still

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-34700302308243396762011-12-05T08:11:00.001-05:002011-12-05T13:15:13.946-05:00

After one week of absolutely no exercise you could say I was literally bouncing off the walls with energy. My calf was still pretty tight and I couldn't really tell if my foot was getting better or not, so I was sticking with the no running plan. However, I was on a mission to get to the pool and at least try to work off some aerobic steam.I have been swimming once or twice a week 1600 to 2000

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-4973887425868416152011-11-30T17:00:00.002-05:002011-11-30T17:00:00.411-05:00

Well I am in full on swim mode now but before the marathon I did get in some run miles!Week of the marathon = 58 miles6 runsno cross training1 Week Post Marathon = 0 milesNada. Nothing. Zilch.I did get in for a massage and for an ART session. And I cheered at the Detroit Turkey Trot.Can't say I remember the last time I didn't at least cross train in a 7 day period. Somehow, amazingly, despite the

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-77287059680153622572011-11-30T08:03:00.001-05:002011-11-30T10:18:14.929-05:00

A little dark but I've been grooving to this tune the past few weeks.For something a little lighter by them check out Techno Fan!

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-68247640350527913742011-11-27T17:07:00.014-05:002011-12-01T14:28:02.097-05:00

My detailed Philly report follows. For just the highlights check out my running log. For all the gory details grab a coffee and a snack or two, this one's long ;) Post race was no disappointment either, I'll post a recap of that and all the pre race crazy soon! Just wanted to get this all down before I forgot even more than I blocked out during the race! (This one was admittedly tough for me

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com10tag:blogger.com,1999:blog-13377772.post-70207854714960495972011-11-23T09:00:00.000-05:002011-11-23T13:20:02.179-05:00

This one gets played today because it is one of the only songs I heard all race Sunday, because it may have been the thing that saved me the last 5km at Philly, and because sadly as this article expresses runners aren't always bulletproof. My sympathies and sadness go out to the families of the two runners who passed away Sunday at the marathon. It is very sad that this happens, but the truth is

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com3tag:blogger.com,1999:blog-13377772.post-87124094839684032992011-11-18T08:42:00.001-05:002011-11-18T11:51:53.114-05:00

There's a few random things that inevitably run through my mind during taper which signal to me that I am ready to race.1) I realize how absolutely grateful I am for my wonderful support team I have and I wonder at the fortune I have had to be able to get to the start line in the best shape possible unhindered.2) I randomly want to start doing pushups and core work race week. The extra down time

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-7420778793907088742011-11-16T17:15:00.001-05:002011-11-16T17:15:00.638-05:00

Not sure how I am just hearing this song, but I like it!

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-86391463570723092302011-11-16T08:42:00.000-05:002011-11-16T11:49:36.921-05:00

Headed back to the track last night to do my typical pre marathon workout. 2 miles around marathon pace followed up by 4*200s. Like I said previously if I was a betting woman I would put my money on around 6:29 to 6:33 pace on Sunday, but since one of the gals needed to do her first mile at 6:15 and my best case marathon plan would be 6:19s I just went with it to get in two miles around 6:16. By

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-628819587426033762011-11-14T08:56:00.002-05:002011-11-16T11:49:47.306-05:00

My foot was a bit angry after the half last weekend and I wanted to make sure I was recharging while getting in a few more quality days this week, so I was targeting 50-60 miles with a short but faster tempo and hill repeats. Wanted to recharge but keep "sharp." I got in 53 miles but was feeling pretty rundown by the weekend.I have actually felt really good energy wise on almost every run since a

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-22731625012724802792011-11-11T08:59:00.001-05:002011-11-11T08:59:00.609-05:00

Getting behind on all things blogging here!Despite the race last week and technically being in taper mode over here I decided to try and get in two more quality workouts if my legs (and foot) were on board.Tuesday I leaned heavily towards bailing on my planned 12* 90 second hill repeats but in the end decided to go forward with the workout after having warmed up for 5 miles with my lunch group

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-30446663811672760982011-11-10T08:59:00.005-05:002011-11-10T15:11:13.367-05:00

So given that my lead up to Philadelphia has been less than ideal I wanted to get in one more long "race" effort to make sure I was mentally and physically ready to really race a marathon at Philly. While Columbus was a blast I did not have to go to the well that day and it really gave me no indication of what my body would be capable of in another 5 weeks. So with that in mind I planned to run a

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com4tag:blogger.com,1999:blog-13377772.post-56193732143837518512011-11-09T17:12:00.003-05:002011-11-10T09:47:06.467-05:00

I am, admittedly, no yoga pro. I can pretty honestly state that I am at close to the best fitness I have been in my entire life, I may have been slightly faster, or slightly stronger at some point, but the "total package" of fitness right now is pretty much the best I have ever had. I pretty much on every day feel like an aerobic machine that runs on endless energy. And it is pretty awesome, I

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com5tag:blogger.com,1999:blog-13377772.post-70406790785977994772011-11-08T08:49:00.001-05:002011-11-10T17:13:21.870-05:00

Last week was gorgeous almost every day and I am sooo glad the weather has been behaving so I could continue to get in some good quality training for Philly while keeping a positive attitude!Ended up being a solid week though I once again came up short on the cross training not getting in a bike or yoga. But I did get in one swim, an ART session, and a massage.75 miles on 8 runs (one double)Key

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-76176883588137066552011-11-03T17:02:00.003-04:002011-11-03T17:02:00.117-04:00

This weekend I am "racing" a half with the goal of being somewhere between my half marathon PR and marathon PR pace, and hoping to tack on another 3 hard to get in a 16 mile simulator before Philly. With that on tap I didn't want to do too much damage on today's tempo run. But seeing as time is limited I didn't want to blow off a key quality workout either. I decided I would target a 5 mile even

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-26654828020738489012011-11-03T08:34:00.001-04:002011-11-03T09:45:38.357-04:00

Changed it up Tuesday and instead of doing straight hill repeats I decided to just run one of the downtown bridges. Mostly so I wouldn't be running by myself in the ghetto. It worked out perfectly as I wanted to do at least 4 sets of 5 minutes on with 2-3 minute recovery jogs and the first repeat I finished the bridge in exactly 5:02 so it was easy to just run the bridge as my interval and have

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-35669070023757085402011-11-02T17:21:00.001-04:002011-11-02T17:22:28.859-04:00

Aaack it is Wednesday and I completely forgot about my video research for the week :)I've actually been grooving to some classic rock and oldies this week so here is a good one (IMO)

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-90033814782659917592011-10-31T08:45:00.000-04:002011-10-31T15:53:59.370-04:00

Well it is a good thing I was so diligent on the running front during the week this week because the planned big mileage weekend did not happen! Blame it on the excessive partying if we must, all that dancing has to count for something! I think actually it was probably good I didn't push it on the mileage front with the foot. I've still been feeling great on all my runs and clearly endurance/

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-37065117822804571292011-10-27T08:59:00.001-04:002011-10-27T16:05:00.964-04:00

Still doing my own thang and just running what I can for workouts here. I wanted to get in at least 5 miles at a decent clip today. It was a bit rainy and windy and chilly today but once I got going I felt great. I figured I would target starting around 6:40ish and see what I could get it down to from there by the end depending on wind etc. but really was just going to go based off of effort. I

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-23366054904762598812011-10-26T08:59:00.001-04:002011-11-03T10:50:34.563-04:00

I've been reading Ron Daws "Running your best : the committed runner's guide to training and racing" (on advice of a Michigan running buddy) and I have been intrigued by the Lydiard-esque hill training he recommends. In an ideal world I would have time to do a huge build up for Philly and work on the appropriate systems for a few week blocks etc but since I don't have that luxury I am just trying

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-84410763157329924142011-10-26T08:58:00.001-04:002011-10-26T14:45:25.105-04:00

Just another BPM tune I have been grooving to.

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-84300412268641944122011-10-24T13:05:00.003-04:002011-10-24T13:23:24.688-04:00

Just going to let the cat out of the bag. Since Columbus went well and my body held up to the marathon I am going to attempt to race the Philadelphia marathon in 4 weeks. I haven't been doing any sort of structured training since the Indianapolis Half. Basically I've just been running whatever I feel like running each day with a focus on running with those I enjoy and running at whatever pace I

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com4tag:blogger.com,1999:blog-13377772.post-56470114746515124602011-10-21T08:56:00.008-04:002011-10-21T16:26:14.924-04:00

Marathon #3 - My First Columbus Marathon 3:27:16Marathon #22 My 4th Columbus Marathon 3:11:42 (Bib #22!)I have so much to say about this race, I don't think I could fit it into 10 posts succinctly let alone one. So first things first let's try to just get out a race weekend report and then we will go from there! (Grab your coffee, your lunch, and probably your dinner!)For those blissfully unaware

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com6tag:blogger.com,1999:blog-13377772.post-87485327042220895632011-10-19T17:18:00.000-04:002011-10-19T17:18:00.244-04:00

My new Fiesta came with a 6 month free trial to Sirius and I am definitely getting spoiled. On the trip back from Columbus David wanted to listen to the radio and I didn't even know how to scan etc as I have only turned the radio on once since I got the car. In the mornings I've been listening to dance channels mostly and this song is great for getting in an upbeat mood. I am definitely overdue

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-78843207318378533372011-10-19T08:52:00.000-04:002011-10-19T09:59:06.390-04:00

I have lots of exciting things to say about the marathon but I am a busy little worker bee this week and just don't have time. But before it gets lost in the ether of my mind here's the stats from last week. Pretty much my standard marathon taper which worked out pretty nicely on race day. While I am bummed my friend didn't have a better day, I am really proud of her, and I am super stoked that I

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-82279007596847695842011-10-16T16:13:00.001-04:002011-10-16T16:13:30.611-04:00

Awesome day in Columbus running with Salty! I have officially renewed my love of the marathon!

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-32627002561124129082011-10-12T08:44:00.000-04:002011-10-12T11:48:30.944-04:00

This tune and video just make me smile :)

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-45178164130365576952011-10-11T07:56:00.001-04:002011-10-11T14:22:16.620-04:00

All right! I have a plan for Sunday! It feels good to make a decision, and I am super excited about the one I have made for Columbus. My buddy Salty will be running her first marathon under Coach Glenn's tutelage and she has the goal of running 2:57-3:03. This would be a nice PR for her and the goal will be to accompany her for as long as possible and try and help keep her close to that 57 and

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-16539282490436761452011-10-09T20:33:00.002-04:002011-10-09T20:39:18.606-04:00

I'm on the "no real training plan" plan and this week I may have done a bit more than I should have two weeks out from Columbus but I had fun everyday and other than a sore throat seem no worse for wear so I'll have a mini taper next week and see what the day holds next Sunday!I managed to (just barely) sneak in my mandatory bike, swim, and yoga this week!64 miles of running in 8 runs.No days off

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-59802862024837228902011-10-06T08:00:00.001-04:002011-10-06T14:04:01.597-04:00

It was such a nice day today I decided to see what the legs could do with it. I am leaning towards running C'Bus with my buddy Salty for the first 20 miles around 6:50 pace and seeing what I can do from there so I wanted to do a bit of a progression run today. Start out around 6:50s and see if I could pick it up after a few miles of that so that hopefully next Sunday starting at 6:50 feels

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com3tag:blogger.com,1999:blog-13377772.post-13587118410676380222011-10-05T17:53:00.002-04:002011-10-05T18:15:03.556-04:00

Decisions decisions. I feel like I have come to a fork in the road and I have all this potential to make something good happen for myself soon but I am torn about what that something good should be.My foot is on the mend, miles are slowly building up, I've gotten in some decent long runs at decent paces and I am wondering if I should go forward with plans to make Columbus whatever it will be,

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-91255592457723271942011-10-03T08:20:00.000-04:002011-10-03T10:27:32.240-04:00

I had planned on it being rough to get workouts in last week for quite some time as David's family was coming to town for his grandmas 90th Birthday party and staying with us. Little did I know that would be no issue at all. The real issue was my body giving me the finger for most of the week. But I finally started to rally on Friday and had a great albeit tiring weekend. Not quite the training

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-13566443414723207162011-09-30T08:22:00.000-04:002011-09-30T14:24:24.150-04:00

Pandora still has a knack for setting the mood for the day. It's a rainy Friday and blues and the Doors have me cranking through the work day.Finally feeling a little more like myself so this one seems appropriate given my delayed posting for the week as I curled up on the couch earlier when I should have been posting the weekly video :)

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-45008085514883534092011-09-29T08:24:00.001-04:002011-09-29T11:36:39.896-04:00

AKA awwe crap C'Bus is coming up too fast!Last week started out pretty promising, the foot felt great on all easy lunch runs. Unfortunately it was sore racing Saturday, but despite that I got in a long run Sunday and it, for whatever reason, just stopped hurting later that afternoon and hasn't made much of a peep since. My calves however were big old knots that my ART guy mercilessly turned to

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com3tag:blogger.com,1999:blog-13377772.post-23438711754879052252011-09-27T08:11:00.000-04:002011-09-27T10:58:46.214-04:00

I absolutely adore the city of Cleveland, but when it comes to Ohio marathons my heart belongs to Columbus and Akron. This was the 6th year in a row (2010, 2009, 2008, 2007, 2006) that I have participated in the Akron marathon as either a relay runner or pacer and as always a good time was had by all. Our usual crew was not ready to roll out when we made up the team this year. CV has been dealing

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-80429305366993677372011-09-23T08:24:00.000-04:002011-09-23T12:22:25.067-04:00

I've got the Moves like Elaine (from Seinfeld!) (Sort of like Jagger, but much less suave)Last weekend a few of my buddy's and a total of around 200 people were running in circles around Edgewater for 24 hours. Yep that's right 24 hours of running a .9ish mile paved loop on the shores of Lake Erie! Sound nuts? Yep I agree! But I am all about supporting my nutso friends with my energetic cheering

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-72010950742648829942011-09-22T17:30:00.002-04:002011-09-23T12:09:00.989-04:00

What's that? Yeah I did run a race before I took this crazy PF hiatus. Rather I finished a race. Let's just say it was not my best effort, not my day, a big ol' train wreck pretty much. I wouldn't even write about it except for I think I need to own up to what this race was for me in order to do better in the future when I am dealt this sort of hand again.For whatever reason this year I have

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-34046606350814905782011-09-21T09:00:00.003-04:002011-09-21T16:17:28.192-04:00

(No relation to Fight Club)Plantar Fasciitis Blows! It seems like you mention PF to any runner and either they've had it, they have it, or their friends have it and they have been dealing with it for far too many months for my taste. I saw an ART guy at Rev3 last weekend and he mentioned PF is like a club. I told him that is not a club I want to be a part of :) Unfortunately I seem to have joined

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com5tag:blogger.com,1999:blog-13377772.post-85279867226671201292011-09-21T08:30:00.002-04:002011-09-21T14:20:17.915-04:00

Kudos to whoever took this vid last night. We weren't quite this close so none of my pics or video came out great. But we had a F***ing blast! Rise Against was great and the Foo Fighters were nothing short of amazing! So glad we went!Cleveland.com review of the show!

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-48128739604335674532011-09-20T08:30:00.004-04:002011-09-20T10:40:07.642-04:00

Well I think this road to mental and physical recovery may be one of those two steps forward one steps back kind :) I'm getting treatment for the foot and I have had some pain free runs and pain free days, but I have also had setback days. So here is a quick rundown of the last two weeks. Gory details on the running log. The ART really seems to be helping the foot, the cheering and social

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-12254016138302877982011-09-16T08:00:00.000-04:002011-09-16T15:18:27.745-04:00

I have so much to say here and no time to say it! Posts are brewing in my head but I have no time to spit them out :)Busy at work and busy at home getting the house ready for a week long visit from the in-laws next week! And wouldn't you know it cross training takes up quite a bit of time too!But I don't want anyone out there to worry about me so here is a quickie!I am feeling happier than I have

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-37078945600591480422011-09-14T17:28:00.002-04:002011-09-14T17:31:11.830-04:00

It's Wednesday and that means it is tunes time!Once again Pandora comes through to save the day with this gem of a song. And had to laugh at the video as this morning I went to my first spinning class in forever where they had videos of some European roads scrolling so it looked like you were riding them. I guess it is a cycling and green screen kind of day :)

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-16253244709435727422011-09-13T08:00:00.005-04:002011-09-13T18:07:55.785-04:00

Well there is nothing like spectating a super endurance event to get over yourself and let your hair down. This past weekend my buddy Daisy was due to race her second full distance triathlon at Cedar Point. We had such a blast cheering for her and the other triathletes last year I just could not miss out this year! Though our cheering numbers were down we brought our "A" game to the event this

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com3tag:blogger.com,1999:blog-13377772.post-35108434918214746622011-09-08T17:00:00.004-04:002011-09-08T17:00:00.624-04:00

I've been so very blessed so far in life. Though I am loud, selfish, defiant, obnoxious, competitive, vulgar, easily influenced, vain, combative, spoiled, and controlling (amongst my many flaws we could list), I am surrounded by this wonderful support network. I am truly loved by so many wonderful people. People who would go far lengths to ensure that I am happy despite my many flaws.I was

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com6tag:blogger.com,1999:blog-13377772.post-85029523815199361982011-09-08T08:30:00.001-04:002011-11-10T10:10:32.613-05:00

Got back to yoga last night for the first time in FOREVER! I've always found run fitness to be superior to swim or cycling fitness, as when I neglect swimming or cycling but I am running I seem to come back to those sports right where I left off. Well the same does not apply for yoga. My run fitness left me sweating with the masses last night. And this morning my arms feel pretty worked from all

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-67521036097875020952011-09-07T17:50:00.003-04:002011-09-08T14:50:55.938-04:00

I don't know why but I have always loved this song (the only redeeming thing from Donnie Darko for me).Sad and beautiful. Don't worry I'm not on the edge of a cliff over here, but a melancholy tune feels appropriate on this rainy fall evening.

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-20233351426051739022011-09-06T08:31:00.002-04:002011-09-06T12:46:37.149-04:00

Well my body is crying uncle. Rough race in Indy on Saturday and my foot is in pretty bad shape. I've put so much effort into priming my body for an OTQ attempt, but in the process I have also dug myself into a bit of a hole physically and emotionally. So now it is time to dig myself out. Sometimes the best decision is the hardest one to make. I know this is the best decision for my body right

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com8tag:blogger.com,1999:blog-13377772.post-47587317220596307232011-08-31T17:05:00.000-04:002011-08-31T17:05:00.129-04:00

I don't know when I started listening to the Yeah Yeah Yeahs, but I love their stuff. Maps is probably in my top ten favorite songs all time.

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-91599986021196222582011-08-31T08:32:00.001-04:002011-08-31T10:50:37.587-04:00

I've been meaning to post about this for months but just haven't gotten around to it. I'm an avid reader of all things, including blogs, and a few of them have really inspired me this year. A few lately have touched on the topic that blogs tend to highlight all the positive going on and ignore or disguise the "uglier" side of our running. I mean no one really wants to hear about how my foot was a

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-3374590711247826902011-08-30T17:09:00.000-04:002011-08-30T17:09:00.190-04:00

I'm feeling a bit like I need an AA for runners. I am so diligent with training and getting in the miles that a lot of little niggles/pains/minor injuries get put up with or ignored or forgotten about while I power my way through. And up until this year I pretty much got away with it, and this in turn has created some bad habits. Of course I was able to get away with these things in the past,

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com3tag:blogger.com,1999:blog-13377772.post-53041769261587640252011-08-30T08:52:00.000-04:002011-08-30T10:05:45.739-04:00

For those trying to keep up with the master plan here I hope you are faring better than me :) My body just couldn't quite get it done this week. Was it wise for me to take a few days off, most certainly yes. Am I still bummed about it, most certainly yes :) I want to be superwoman! But alas I am mortal some days. Goals were: Total Mileage 80 - 85. Monday: Easy. Tuesday: Track. Wednesday and

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-35443488014430241972011-08-26T08:20:00.001-04:002011-08-26T15:17:14.416-04:00

I had a great track workout Tuesday night. Unfortunately my foot and shin did not agree. Despite my best efforts to "stay ahead" of my plantar fasciitis and the resulting shin splits things are catching up to me. I think the bad tempos should have been an indicator that I just wasn't paying enough attention to recovery and was too focused on getting all the miles in. Another bad tempo last night

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com5tag:blogger.com,1999:blog-13377772.post-37781695850741304422011-08-24T17:30:00.001-04:002011-08-24T18:17:59.916-04:00

I absolutely adore In Rainbows and I just love this tune. The video I am not so sure about, you can be the judge!

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-14341802121423119812011-08-22T08:46:00.000-04:002011-08-22T14:53:50.246-04:00

Goals for the week were: Total Mileage 80. Monday: Easy. Tuesday: Track. Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:25 pace on Friday Thursday: Tempo run 4 miles @ 6:20, 1 mile @ 6:15, 1 mile @ 6:05 Weekend: 20 miles @ 7:30 12 miles @ 6:55 Well as previously logged Thursdays tempo was not the greatest and Fridays lunch run wherein I proceeded to walk back to my office

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-12778716146463513542011-08-19T08:51:00.001-04:002011-09-21T11:01:04.660-04:00

Hello, my name is Elizabeth, and I frequently run failed tempos. Now that we got that out of the way ;) Last nights tempo was another lack luster performance on my part. If I didn't have a history of these bad tempos last fall I suppose I would be worried, but the truth is I just ran arguably my second or 1st best race ever, 10 miles at 6:03 pace, and Tuesday I ran 5*1600 comfortably at 5:52ish

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-51289712293639024072011-08-18T08:50:00.000-04:002011-08-18T12:52:18.479-04:00

I've been trying to post a video every Wednesday that I am either grooving on or captures my current mood but my video/music muse has apparently left the building this week hence a day late post. Going to just have to settle for a fun little tune and video to get me pumped for the tempo tonight.

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-43506824814948869192011-08-17T08:00:00.002-04:002011-08-17T08:09:44.663-04:00

Last night at the track focus was on strength rather than speed. Which was just fine with me given the tender left heel and having just raced on Sunday. Workout was our standby 5*1600 at 10k pace with 90 second rests. Unfortunately for me my training partner NC is just too darn fast for me now and my fitness is finally improving enough that I can't run with Salty and FD anymore, so I am on my own

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com4tag:blogger.com,1999:blog-13377772.post-73543739743439866282011-08-16T08:54:00.000-04:002011-08-16T11:03:24.453-04:00

Goals for the week: Total Mileage 75. Monday: Easy. Tuesday: Track (Mile Time Trial). Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace on Friday Thursday: Tempo run: 7 miles @ 6:35 pace Weekend: Saturday: 5 easy miles. Sunday: Perfect 10 race. How it played out: 75 miles 7 runs massage Friday New 10 mile PR New 1600 meter PR I need to really be diligent with

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-79200918476329559592011-08-15T08:00:00.001-04:002011-08-15T17:02:44.825-04:00

I don't know why but as I finished out the Perfect 10 miler yesterday the lyrics "Reunited and It Feels So Good" popped into my head. I've come down a bit from my post race high, and found some nitpicky things to admonish myself for, but overall I am still feeling really great about the race yesterday. Like I am finally back to racing like myself again and ready to really rock it at the marathon

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com5tag:blogger.com,1999:blog-13377772.post-52770090346879187162011-08-14T05:59:00.002-04:002011-08-14T06:01:14.888-04:00

Not last minute, but last minute posting about it :) I decided I am going to practice patience instead of balls today. So the new plan is to go out at a reasonable pace and see if I can't negative split this sucker in an effort to teach myself patience for the marathon! Wish me luck! Hopefully these thunderstorms don't delay the party!

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-63152623184078855952011-08-12T08:23:00.001-04:002011-08-12T10:56:25.924-04:00

With the time trial on Tuesday and Perfect 10 coming up on Sunday this weeks tempo was a little slower, but a little longer. Goal was 7 miles at 6:35 pace. A work meeting at lunch thwarted my plans to get the tempo done at lunch and double in the evening. The weather took a nose dive in temps this week so a lunch run actually would have been pleasant for once. Alas that didn't work out so I met

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-40188342581629276052011-08-11T08:00:00.000-04:002011-08-11T10:26:10.466-04:00

Turns out some good tunes just don't have videos :) But this one is worth a listen anyways, in my opinion. Just good kick back and chill music.

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-54258953571042262872011-08-10T08:42:00.000-04:002011-08-10T11:01:40.525-04:00

Well last night was our annual 1600 meter time trial on the track. Being that my focus is on the marathon I wasn't particularly amped for this one. If I felt good I thought I might be able to run 5:05ish. Last year I ran 5:17 and followed that up with 5:20 at Case this spring. Dreams of sub 5 obviously dance in your head, but reality for me right now is shy of where those dreams would like it to

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-57972397662258528082011-08-07T16:22:00.002-04:002011-08-07T16:26:47.323-04:00

Goals for the weekTotal Mileage 75-80Monday: Easy.Tuesday: Track.Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace on FridayThursday: Tempo run: 6 miles @ 6:15 paceWeekend:17 miles @ 7:3012 miles (4 miles @ 7:15, 4 miles @ 7:00, 4 miles @ 6:50)How it played out:80 miles9 runs/2 doublesAll workouts at or below pace for all but the tempoTwo fun relay events Friday and

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-53635171238145385522011-08-05T08:51:00.000-04:002011-08-05T10:58:09.471-04:00

Because no one likes to read about blown workouts. A pic from after Wednesdays sweaty lunch run. Temperatures weren't even that bad, but by half way through the run my shirt had reached it's saturation point, and by the finish my shorts were so wet I might as well have jumped in the Cuyahoga. The photo doesn't do it justice but everything was clinging to me, and it was not flattering in the

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com4tag:blogger.com,1999:blog-13377772.post-13321844891282897352011-08-04T20:38:00.003-04:002011-08-04T20:46:15.364-04:00

One of these days I will learn to go out on pace or slower in a tempo. Duh it feels good to go fast in the early miles, but you have 6 miles total, not 3 :) Like I said, one of these days I will learn. Today was not that day.Goal 6 at 6:15. NC had 6 at 6:10 so I decided I would just stay with her if I could. Seemed reasonable at the time...6:116:096:11...and then things went south6:26 and I was

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-72092065612899847402011-08-03T17:00:00.004-04:002011-08-04T12:12:38.219-04:00

A few Fridays ago I did a night 5km for fun with Salty. It was a money race so we figured best case we go out get in a hard run and come home with some money. Worst case we have fun with the track start and finishing under the lights with a bunch of HS XC kids. I figured I would go out conservative and just stay behind whoever was in first and then see how I felt towards the end and if I had a

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-87313453503572195912011-08-03T08:28:00.001-04:002011-08-03T10:39:54.468-04:00

Coach was out of town this week at a family reunion so we were left to our own devices. With the start of marathon training for Salty and I last week and NC building mileage to do some smoking fast halfs before ramping up for the Trials we are all at different fitness levels and we all have our own paces now, but same workout structure. It is a bit of a relief not to have to keep up with NC, but

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-85940211025603439452011-08-02T08:01:00.000-04:002011-08-02T10:04:00.730-04:00

Goal:Total Mileage 70 - 75.Monday: Easy.Tuesday: Track.Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:40 pace on FridayThursday: Tempo run:6 miles @ 6:25 paceWeekend:18 miles @ 7:3012 miles @ 7:15How it played out:75 miles7 runs1* 20 minute swimweekend runs went well

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-74595750567293263662011-07-29T08:20:00.003-04:002011-07-29T10:36:02.838-04:00

I got my replacement Garmin Wednesday in the mail. Charged her up and let her load sattelites Thursday morning while we cheered on the masters 5k women at the USATF masters track championship at Baldwin Wallace in a torrential rain storm. Our friend Barb ran an amazing 5k placing first in her age group (60-65) and running 30 seconds faster than her lifetime personal best. She ran 20:37.54. Of

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-35915893219020772332011-07-27T17:00:00.001-04:002011-07-27T17:00:01.361-04:00

I've liked this song by The Bravery for a long time. Though the video creeps me out a bit, not sure why.Camille Heron and Magdalena-Lewy-Boulet both just posted some inspiring blogs about perseverance in the sport. You can tell that both ladies despite previous setbacks fully believe in what they are doing in the sport and in the consistent long term efforts they have put forth. Very inspiring!

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-40320164933931255972011-07-27T08:23:00.001-04:002011-07-27T14:35:52.492-04:00

Marathon training started this week so it was on to longer repeats on the track this week, short rests, but slower (10K) pace. I was on my own this week as Salty is helping out at XC camp and NC's paces were a hair too quick for me to do without working too hard or risking a blow up.So it would be 6*1200 with goal of 4:27 (89 per quarter) and 90 second rests. Good news about running by myself is

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-29678013392153261602011-07-25T08:34:00.001-04:002011-07-25T11:39:22.146-04:00

Like last year we have been gifted a down week to recover a bit from speed training before going into marathon training for the fall. Unlike last year mileage was a bit higher this year. Still my legs have responded pretty well to the reduced mileage. Had a fun running week despite the crazy temperatures, hitting the trails a bit, and even got in a night race Friday night for fun.Goals for the

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-10713977275337496742011-07-21T07:53:00.004-04:002011-07-21T11:01:17.219-04:00

It's a transition week, so we have no tempo today which is good because my Garmin has officially bit the dust. I have the Garmin 310 XT and it has been "touchy" on and off since about 9 months after I bought it. This following trying the Garmin 410, the first of which the wrist band broke (the band wasn't really designed for freaky small wrists like mine), and the second of which I killed with a

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com8tag:blogger.com,1999:blog-13377772.post-34510481418761483182011-07-20T17:00:00.008-04:002011-07-20T17:24:08.202-04:00

To some extent my recent Johnnycake race invigorated me a bit. I felt like I was getting my "mojo" or "swagger" back after the race. It felt good to run solidly and be a few steps closer to 2nd place this year than last.I am certainly the last person to intentionally brag about myself or my running, but I think for some reason I have let this go too far in the direction of humility, not publicly,

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-41566494476023298252011-07-20T09:00:00.003-04:002011-07-20T12:41:56.071-04:00

For the life of me I cannot pace 400s on the track. We have gotten in the (bad) habit of running fast on the front 200 of almost all our intervals the past few years and I just cannot get a feel for the proposed pace to really nail it every time.Since we raced Sunday and it was (once again) unbearably hot at the track last night we had 12 quarters followed by an 800 last night. Nothing too fast,

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com2tag:blogger.com,1999:blog-13377772.post-69504241410726534862011-07-20T08:29:00.003-04:002011-07-20T13:46:08.639-04:00

Well somehow summer snuck up on me quickly and before I knew it I was toeing the line for one of my less desirable (but necessary since working with the coach) races and tests of my current fitness. The Johnnycake Jog is a staple of the Cleveland racing scene and throughout the years has brought out the best of the best year after year despite incredibly hot temperatures, no shade on the back

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com1tag:blogger.com,1999:blog-13377772.post-82681969161997077012011-07-17T21:45:00.002-04:002011-07-17T21:51:55.820-04:00

Goal for the week:Total Mileage 65 - 70.Monday: Easy.Tuesday: Track.Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:40 pace on FridayThursday: Tempo run: 6 miles @ 6:30 paceWeekend:Saturday: Easy 5 miles.Sunday: Johnny Cake 5 mileHow it played out:67 miles7 runsone semi tweaked knee, but despite that a solid race this morningNeed to make sure I am getting in pool time! Totally

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0tag:blogger.com,1999:blog-13377772.post-38708169660522396362011-07-15T08:33:00.001-04:002011-07-15T15:50:08.373-04:00

Met up with Salty for last nights tempo. Since we are racing Sunday the pace was a bit slower this week. Just 6 at 6:30. I wasn't feeling particularly perky, but knew it would get done one way or another :)Though I was a bit worried about my right knee. I did something to it Wednesday, but it seemed to loosen up for the run, and just a bit tender so far today. I changed a flat Wednesday night and

E-Speedhttp://www.blogger.com/profile/07569869104198800517noreply@blogger.com0