Friday Five

1. Yesterday I ignored the 4:15am alarm (sorry Maureen) and my 5 miles at 5am friends.  It was raining when the alarm went off (big shocker), and dark and I just couldn't get out of bed.

Instead, I ran later after a break in the rain.

2.  I'm kind of glad I did this, my first ladder workout on my own.  Slowing down and speeding up so much would have annoyed anyone running with me.  Plus, I had to figure out how to use laps on my Garmin again, since I haven't done so in over a year.

10 min warm up

1,2,3,2,1 minute @ 8:45 pace with 2 min. recovery in between (resulted in 20 minutes total)

10 minute cool down (which turned into 20 minutes).

The Own It plan says this is a 5 mile workout.  I think there is a typo and it should be 4 miles. Especially since during a Week 8 the middle part is 2X the ladder, with 5 additional minutes rest in between sets, and the spreadsheet still calls for it to be completed in just 5 miles.  That's not going to happen in my world.  I've made a note to run a 6 mile route that week to give myself the distance to get it done.

3.  New shoes!  New shoes! New shoes!

My pink Saucony Guide 6s have over 300 miles on them.  My intention is to leave them in Wyoming this weekend, post half marathon.  I will come home and introduce my feet to the pretty new white/light blue version and train through the summer for South Dakota in them.  I took advantage of 20% off at Road Runner Sports and free shipping...

4.  Speaking of Wyoming (Wy, Wy, Why?)

I realized this week (for the first time, after looking at this elevation for months) that the complete map reflects the FULL marathon course.  The marathoners will turn around at 13.1.

I thought this was the whole HALF course, with clearly more downhill than uphill.  Nope.  See the top of the incline at mile 6.6?  Yeah, that's where we will turn around, then finish on that brutal 4 mile uphill.  Blah.  The Medicine Bow Half is going to be (wait for it) awesome.

5.  I will be wearing my fuel belt (we must carry our own water containers) on the mostly dirt and gravel roads (hence the reason I will be tossing my shoes).  Since it is Memorial Day Weekend, L and I will be breaking out our red, white and blue.  One good thing, the weather looks to be perfect, low of 45, high of 73 on Sunday.

Are you racing this weekend?  Where?  How far?

Three Things Thursday

Oh my goodness, the weather around here is *killing* me.  I have self diagnosed SAD, and the clouds and the rain are just so depressing.

On top of that, whilst I'm looking forward to seeing my buddies this weekend, I am *dreading* running in Wyoming (no offense to you Wyomingites) on Sunday.  We did not pick the easiest race to knock off state #23 for me.

In an effort to find joy and cheer in the gloom, let's show off some medals!

1.  Medal holder #1 is from Allied Medal Displays.

My first 12 half marathons are displayed here.  Book ended by Eugene 2010 and Eugene 2011.  After completing my first ever half in 2010, I went on to 12 in 12 months.  This hanger is my reminder of that accomplishment (even though one of the halfs gave out mugs instead of medals).

2.  I've divided the medals post Eugene 2011 onto two different hangers.

Medal holder #2 is from Running on the Wall.

This one represents all of the states #4 thru #20 that I ran with girlfriends.  I see you Texas, West Virginia, Delaware and Mississippi!  There is an 8k medal on there as well...

Medal holder #3 is custom made.  I've hung all the medals from races S and I have run together (since Eugene 2011) on this one.

Love your guts is our special saying to each other.  I had LYG engraved inside his wedding ring.  Do you see the space shuttle medals from Florida?  I could cram a few more medals on here when if S ever decides to finish a race with me again.

3.  Medal holder #4 represents the future.

Lots of room for more states!

State #21 (North Carolina) and State #22 (New Mexico) are already completed.  There is plenty of space on this one to showcase states #21 thru #50.

Ugh, and Wyoming will be added this weekend.  Can't wait.

Do you have your medals on display?  How?  Where?

Have you raced in Wyoming?  Advice?

Welcome Back Tempo

Yesterday was the first tempo run of this training cycle.  The first speed type work that I have done in a long, long time.

I don't work on Tuesdays.  Got up, got A off to school.  For some reason she is unable to cut her own strawberries and needs her mommy to do that for her.  I then dilly dallyed for too long and suddenly...

Lunchtime view from my car, but it was this rainy at 8am too.

...the skies opened and it was raining and pouring.  

I've grown up in the PNW and rain doesn't scare me.  However, I have been known to stalk weather.com's 6 hour map to see when the showers will pass.  If I had done that yesterday, I would have gone at 7am.  I'm a pretty great rain dodger.

Yesterday, I didn't have the time to hope wait for the showers to pass.  This run required music (and I didn't want to waterlog my iPod).  It also required tracking myself doing different paces.  I hate the treadmill, but in the interest of protecting my electronics, I jumped in the Pathfinder and hit the gym.

Warm up- 10 minutes at 10:30 pace.

1 mile @ 9:13

.25 mile recovery (I slowed it down to walking fast)

1 mile @ 9:13

Cool down- 10 minutes at 10:30 pace.

My tempo pace isn't out of this world fast, but 9:13s are speedy training miles for me.  Looking through my last few months on Daily Mile, the only time I've seriously broken 10:00 is during races. Speedwork is necessary to run the half faster than I have in years (remind me of this in a few weeks when the newness of the training plan is wearing off).

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Check out my photo with Kari and Karen at the RNR Portland Expo.  Kari and I are such posers, since we weren't even racing.

Me, Kari, and Karen (who went on to have a great race)

What about you... tempo run in the pouring rain or wimp out on the treadmill?

An Unexpected Expo and a New Training Plan

At the last minute, I tagged along with my friends to the RNR Portland Expo last Friday.  Trisha's husband was called away for work unexpectedly, so he wouldn't be able to use his bib race morning.

She offered the bib to me.  Very cool.  Now we just had to figure out how to get the bib out of the hands of Fort Knox the race expo volunteers without him being there.  If you've ever run a RNR race, you know you have to be present and show your own ID.  The odds were not in my favor.

As I reminded my mom (who visited over the weekend), as a teenager I always got caught.  The volunteer sent Trisha to the Solutions table.  And, what did we learn?  Her husband CAN pick up his bib (if he would have been in town) on race day morning! The RNR website clearly states:

All runners must visit the expo to pick up their race number, swag bag and t-shirt

Or not.  So, note, that you CAN pick up your bib on race morning at a future RNR race.  And, I essentially got caught trying to be naughty and bandit, big surprise.

Expo weekend pricing for the race was out of this world!

I did have a great time tagging along at the expo.  We filled up on samples and I won lip balm from the Jamba Juice booth.

I found a sticker I should have purchased for S...

...as he no longer is a runner that finishes races.  See Eugene 2013 recap HERE.

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Since I wouldn't be running the half on Sunday morning, I ran just over 6 miles on Saturday in the pouring rain.  I wasn't prepared, left my jacket in the car and didn't have dry clothes to change into as we coffeed at Starbucks afterwards.  At least it wasn't windy.  I usually do a great job dodging raindrops...too many long runs like that might turn me away from the sport.  As true optimistic Oregonians, all four of us girls ran all 6 miles with unnecessary sunglasses on our hats.

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The main reason I didn't register for RNR Portland way back when the price was reasonable, was A had her second club team basketball tourney this weekend.  The game schedules don't come out until the week before, and she could have been playing in the middle of the race Sunday morning.  Of course, she didn't play until 4:30 on Sunday.  Oh well.

She does want me to let you all know that she scored her first 3 point basket of her basketball career, evah!  S and I (and I think A) were stunned.  Very proud of her.

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Today starts my for real training plan for a half on 8/18/13.  I'm following the Own It plan from the book Train Like a Mother.  (Note:  the plan doesn't call for running a half marathon in (State #23) Wyoming during week 1, but my races were signed up for long ago).

Most importantly, I want to re introduce speed work into my training.  My tempo pace will be 9:10 and my Zone 4-5 pace will be 8:45 (in case you have the book and are following along).   I would like to swim, do yoga, and strength train weekly as well.

Plan for the Week

Monday: 3 (or more) miles easy

Tuesday: 4 miles (warm up, 2x1 (9:10) w/.25 rest, 1 mile cool down)

Wednesday: Rest

Thursday: 5 miles (ladder, include zone 4-5), Yoga PM

Friday: 1000 yd swim, Strength train after

Saturday: Rest

Sunday: Medicine Bow Half, Laramie Wyoming

Are you starting to train for a summer half?  Or are you smarter than me and saving your A race for the fall?

Friday Five

1.  This week has been full of retail therapy.  I'm not sure if it's because the weather has changed and it's raining again, but I haven't been in the best mood.  Mother's Day on Sunday was great... S, A and I went shopping after brunch and Ironman 3.

I needed some new spring capris and shirts.  S made a withdrawal from his love bank when he asked if I'd rather wait and shop for clothes another day, "after you get down to your fighting weight".  Um, S, I'm sorry if you are disappointed, but this is my fighting weight.

He rallied and bought me new silver hoop earrings to get his balance back up.  Men.

2.  Yesterday I ran with the 5 miles @ 5am gang.  I forgot to turn off my Garmin, and it showed 13 miles in 2:44 when I went to log in to Daily Mile.  Looks like Starbucks is 8 miles from my house.

Everyone was talking about long run plans for the weekend.  Some of the girls are running 7-10 miles on Saturday morning.  Others are racing the RNR Portland Half on Sunday.  I'll know which group I'll be joining after a friend gets back from the expo this afternoon.  Stay tuned.

3.  S was gone on a business trip yesterday, and the kids were with their other parents.  I had all day to myself and made the most of it.  I dilly dallyed on the computer for most of the morning.

I felt so lucky to listen to the rain fall...

...I sent this picture to Heather to remind her that Oregon is just as beautiful in the rain and she must move here soon.

4.  I met a high school friend for lunch at The Cheesecake Factory.

Their menu always overwhelms me.  But, I've finally discovered appetizer heaven.  The Avocado Eggrolls are to die for.  We ate them too fast for me to take a picture.  Sadly, Jen didn't want to share dessert with me.  But, good news, the waiter split my chocolate mousse cheesecake in half and boxed half of it to go.  So very thoughtful.

5.  The Nordstrom Rack is conveniently located near The Cheesecake Factory.  I had great success and found a new purse and a couple of tops.  However, why are all the cute tops not available in large or extra large?  Becka, you too, must come back to Oregon and shop The Rack since all of the clothes I want are in smalls and xsmalls.  Remember, there's no sales tax!

This weekend will be filled with baseball and basketball for both kids.  Sunday is S' and my 6th wedding anniversary.  Don't worry honey, you don't need to get me anything, I spent all the money yesterday.

Good luck to everyone racing this weekend, especially RNR Portland!!

Three Things Thursday

1.  S asked me the other morning if I was "ever going to blog again".  Aw, shucks, you live my life with me, honey, and you know that this week hasn't been very exciting.  I find it very sweet that you are disappointed when there is no post, but sometimes, gasp, I have nothing to say.

2.  Next week starts the plan.  This week, no time goals for any workouts.  The girls came to my town to run on Monday morning.  We did 4.5 miles together and chatted the whole way.  This morning, I'll meet everyone and run 5 miles at 5am, no pressure.

The weather has cooled off and my how am I going to train for a half marathon in the heat freakout is over.  Well, delayed until the temps go back up again.  I'm hoping to incorporate my tempo runs on Thursday mornings with the gang.  Hopefully I can get a tagalong for whatever the workout of the day will be.  It will be cool at 5am throughout the summer, right?

2b.  I swam 1000 yds. Tuesday morning, even though my shoulder was hurting a bunch.

Anyhoo, I'm so damn proud of myself.  I did the whole workout breathing bilaterally.  Why, yes, I just googled it to see what you swimmers call taking a breath every third stroke which alternates left and right each time.  Until Tuesday, I would alternate every 50 yds. (50 yds breathing to the right every second stroke, then 50 yds. bilateral breathing).

Since I'm so new to swimming, and very slow anyway, I figured I might as well attempt to do it right. I feel like I just passed from 101 up to 201.  Or from pollywogs up to guppy class.  Before you know it, I'll be a minnow!

3.  In this month's Kona Kase, (click on the link and get 50% off your first Kase) I found lots of Gu products and this OhYeah! Bar.  I continue to purchase a Kona Kase each month ($15) because I like getting a present in the mail want to try new energy treats.  In the last few months, nothing had blown my skirt up enough to actually turn around and purchase, but the OhYeah! bars did.  I got online and purchased two cases from The Vitamin Shoppe (free shipping $25 or more).  I'm sure LJ will find lots of things wrong with these bars, but they have the protein I want and taste out of this world.  

When they get here, I need to hide them from the rest of the family.

Friday Five

1.  Sadly, I skipped my first run of the week yesterday morning.  You know, my beloved 5 miles at 5am group.  The alarm went off at 4:15am, I got up, went to the bathroom and went back to bed. Getting up a few hours later, I decided to turn the whole day into a rest day.  Sometimes, you just gotta do that.

2.  I will run 5 miles this morning.  Tomorrow, Kelly's group has their last long run (8 miles) before Rock N Roll Portland on 5/18.  I'm not running that race, but I've enjoyed tagging along on many of the group's Saturday morning training runs.  I need to find another group to run with on Saturdays now.

3.  One week from Monday (note to self: that is 5/20/13), I will start training for my A summer half, Leading Ladies in Spearfish, SD.  I'm going to use Run Like a Mother's Half Marathon Own It Plan.  I am determined to train through the summer, in spite of the heat and scheduling conflicts.  This means only one more week of half a$$ing it.

4. Are you hooked on the TV show Game of Thrones?  I confess, it took me awhile to follow all of the different characters.  It has tried S' patience as I pause the TV to ask him to explain so many things to me.  But, wait, don't worry S.  I have found a new friend to teach me.  Comic Book Girl 19 on You Tube!

This girl knows her stuff (since she has read all the Song of Ice and Fire series).  She also makes critical comparisons between the books and the TV show.  She's funny and smart and making me less stupid when I watch GOT.  I may have a bit of a girl crush on her. 

5.  I am determined to start and finish The Great Gatsby this week.  Sorry Thursday night TV shows, but I ignored you and rallied last night.  Only three more chapters.  I told myself I wouldn't watch the movie before reading the book, and S and I have a hot double date planned for tomorrow night.  I can't believe I went to the only high school that didn't have this book as required reading.

Happy Mother's Day!  Don't forget to do something nice for me A wonderful for your mommy.