Wow, 10 days to go, I can't believe it. I am starting to get a little excited, but for some reason it still feels like it is far away. I am sure this will change next week.
Last week was my last 20 miler, and just this past Sunday Josh accompanied me on his bike for my very last long run (14 miles). I feel like a huge burden has been lifted off my shoulders. I really dreaded my long runs just because they are so...long! It was awesome to have Josh's company, someone to talk to and pass the time.
I am feeling pretty strong. With my hard workouts over, I feel free to relax and enjoy shorter, easier runs. I still have a couple speed workouts to get through, but nothing too bad. I got new running shoes, which feel really great. They are so white, I don't want to get them dirty! I am planning on running with the 4 hour pacer (I think his name is Jim). He essentially will set the pace for me, and whoever else is in the group, and be our coach through the whole race. Then I can just relax and run along, not having to check my watch every mile to see if I am on pace. This is cooler than I can explain! I have printed off all the important details of the race...feeling like I am about as prepared as I can be.
I guess, I will check in next week before the race. I still can't believe it!
Wednesday, April 22, 2009
Tuesday, March 31, 2009
The Half
A lot has happened since I last wrote. I finished my 17 miler (in the pouring rain) and my 20 miler. I was able to maintain 10 minute mile pace the entire 20 miles. That gives me confidence that I can run a 9.15 mile pace to equal a 4 hour marathon, which is my goal. I think that being in the race environment, and my adrenaline will encourage me to go. Registration for the full marathon closed...before Morgan registered. However, she got on the waiting list, and just the other day they extended registration for those who were on the list. I thought I was in it alone for awhile. I may still be running alone (for at least some of it), because I think she may be planning on running a little over 4 hours. We'll see. Either way, I feel better knowing she's there.
The Cook Forest Half Marathon was last Saturday. I had (and still have) a bad cold. I wrestled with whether or not I should run it, not wanting to worsen my recovery from this cold. But, I did run. I didn't feel 100%, but I really pushed myself and was able to hit my goal time regardless of how I felt. My goal was to run under 2 hours, and I ran 1.50.51 (that is about 8.28 mile pace). Every time I wanted to quit, some runner would come along and encourage me. I kept thinking maybe they were angels! There was a huge hill at mile 12 that almost killed me (and everyone else for that matter!), but the very finish was down hill, so I booked it through the line. I am confident that I can shave off a few minutes in the future when I am healthy. But, I am happy with my results and excited to have done it.
Now I have about five weeks until the marathon. This week is a recovery week from the half. Then I have one more hard week, and then 3 weeks of tapering down so that I am rested and ready to go on May 3rd. By the way, I believe there are like 10,500 runners registered for the race. It's going to be crazy!
The Cook Forest Half Marathon was last Saturday. I had (and still have) a bad cold. I wrestled with whether or not I should run it, not wanting to worsen my recovery from this cold. But, I did run. I didn't feel 100%, but I really pushed myself and was able to hit my goal time regardless of how I felt. My goal was to run under 2 hours, and I ran 1.50.51 (that is about 8.28 mile pace). Every time I wanted to quit, some runner would come along and encourage me. I kept thinking maybe they were angels! There was a huge hill at mile 12 that almost killed me (and everyone else for that matter!), but the very finish was down hill, so I booked it through the line. I am confident that I can shave off a few minutes in the future when I am healthy. But, I am happy with my results and excited to have done it.
Now I have about five weeks until the marathon. This week is a recovery week from the half. Then I have one more hard week, and then 3 weeks of tapering down so that I am rested and ready to go on May 3rd. By the way, I believe there are like 10,500 runners registered for the race. It's going to be crazy!
Tuesday, March 3, 2009
2 Months To Go!!!
I'm now in week 13. In exactly two months, at this point in the day, I will have completed the marathon. That is crazy!
Last week was a trying a week-I got the flu, and then was unable to run for a couple of days because of pain in my right knee. I recouped from being sick. Instead of running, I went for a bike ride with Josh. It was cold, but sunny and beautiful outside. It was nice to do something other than run. And it was really cool to have Josh a part of my workout. I beat him up the hills, and he'd fly by me on the way down.
The half-marathon is less than a month away. I'm excited to see what that race feels like. I think it will give me some confidence for the full. At this point I have 3 daunting runs left-one 17 mile, and two 20 mile runs. I am planning to get the 17 miler out of the way this Friday. And if I stay on track this week, it will be my highest mileage week with 42.5 miles. We'll see! Pretty soon I'm going to need new shoes. I have over 366 miles on mine now. They say you should replace them every 300-500 miles to reduce your risk of injury. Here is one thing I know, when people pray with me, I feel great out there running. Praise God.
Last week was a trying a week-I got the flu, and then was unable to run for a couple of days because of pain in my right knee. I recouped from being sick. Instead of running, I went for a bike ride with Josh. It was cold, but sunny and beautiful outside. It was nice to do something other than run. And it was really cool to have Josh a part of my workout. I beat him up the hills, and he'd fly by me on the way down.
The half-marathon is less than a month away. I'm excited to see what that race feels like. I think it will give me some confidence for the full. At this point I have 3 daunting runs left-one 17 mile, and two 20 mile runs. I am planning to get the 17 miler out of the way this Friday. And if I stay on track this week, it will be my highest mileage week with 42.5 miles. We'll see! Pretty soon I'm going to need new shoes. I have over 366 miles on mine now. They say you should replace them every 300-500 miles to reduce your risk of injury. Here is one thing I know, when people pray with me, I feel great out there running. Praise God.
Friday, February 20, 2009
winter health tips
Since it's cold and flu season, I thought I would share some tips I just learned for staying healthy:
~Get lots of sleep. The more you sleep, the more your body produces virus-attacking cells. You produce 50% more after 8 hours of sleep, than after 6 hours.
~Doing 30-75 minutes of moderate activity can boost your body's ability to fight nasty bugs. It is a myth that cold weather causes illness...you won't catch a cold just because it is cold outside.
~However, runs longer than 90 minutes can cause your body to produce immune-inhibiting stress hormones for up to 72 hours. That means, during this time you are more vulnerable to getting sick. Some ways to help this is to consume drinks that are rich in carbs before, during, and after long runs. You should also wash your hands during the 72 hour time period, and get lots of rest.
~If you do get sick, as it is sometimes inevitable, it won't hurt you to run with a head cold (but, stay hydrated). However, if the cold moves to your chest, or you have body aches and/or a fever, you should rest and not run until those symptoms fade. Then, take it easy until you fully recover.
~Get lots of sleep. The more you sleep, the more your body produces virus-attacking cells. You produce 50% more after 8 hours of sleep, than after 6 hours.
~Doing 30-75 minutes of moderate activity can boost your body's ability to fight nasty bugs. It is a myth that cold weather causes illness...you won't catch a cold just because it is cold outside.
~However, runs longer than 90 minutes can cause your body to produce immune-inhibiting stress hormones for up to 72 hours. That means, during this time you are more vulnerable to getting sick. Some ways to help this is to consume drinks that are rich in carbs before, during, and after long runs. You should also wash your hands during the 72 hour time period, and get lots of rest.
~If you do get sick, as it is sometimes inevitable, it won't hurt you to run with a head cold (but, stay hydrated). However, if the cold moves to your chest, or you have body aches and/or a fever, you should rest and not run until those symptoms fade. Then, take it easy until you fully recover.
Tuesday, February 17, 2009
Week #11 Feeling Good
Yesterday Morgan and I ran 4 miles up the Clearfield mountain, and then came 4 miles back down. I have run a lot of hills, but I have never run uphill continuously for 4 miles. It wasn't too hard, but our pace was pretty comfortable. Next time, we want to go longer and faster.
To date I have run 311 miles total. My longest run has lasted for 2 hours and 28 minutes and was at least 15 miles long. I have officially started doing speed work, which is nice because it breaks up the runs. A basic marathon training plan consists of two short runs, two medium runs, and one long run per week. The short and medium runs stay at about the same distance, but change in how the distance is acquired-hills, intervals, AT runs, etc. The long runs increase, and this is predominately how more mileage is added on each week. To increase mileage in any training plan, the rule of thumb is to increase your weekly mileage by 10% for three weeks. On the fourth week you go back down to the beginning. And then you start where you left off and keep increasing. For example: Week one-30 miles, Week two-33 miles, Week three-36 miles, Week four-30 miles. That's one series. Then on week five you would begin to increase again, starting at 36 miles. This is what I try to do. Sometimes things don't work out the way you plan. Some weeks I need an extra rest day, weather may not permit certain workouts to be done, I may have another obligation that prevents me from getting a workout in, etc. I have learned to be flexible, stay focused, and do the best I can to stay on track. Ultimately, I just don't give up. It is better to do a little something, than nothing at all.
To date I have run 311 miles total. My longest run has lasted for 2 hours and 28 minutes and was at least 15 miles long. I have officially started doing speed work, which is nice because it breaks up the runs. A basic marathon training plan consists of two short runs, two medium runs, and one long run per week. The short and medium runs stay at about the same distance, but change in how the distance is acquired-hills, intervals, AT runs, etc. The long runs increase, and this is predominately how more mileage is added on each week. To increase mileage in any training plan, the rule of thumb is to increase your weekly mileage by 10% for three weeks. On the fourth week you go back down to the beginning. And then you start where you left off and keep increasing. For example: Week one-30 miles, Week two-33 miles, Week three-36 miles, Week four-30 miles. That's one series. Then on week five you would begin to increase again, starting at 36 miles. This is what I try to do. Sometimes things don't work out the way you plan. Some weeks I need an extra rest day, weather may not permit certain workouts to be done, I may have another obligation that prevents me from getting a workout in, etc. I have learned to be flexible, stay focused, and do the best I can to stay on track. Ultimately, I just don't give up. It is better to do a little something, than nothing at all.
Wednesday, February 4, 2009
As of November 2008, 700 people were already signed up to run the Pittsburgh Marathon. Pittsburgh first hosted the marathon in 1985. 2,500 runners participated. The last year they hosted was 2003, when 6,000 runners participated from all 50 states, and 20 different countries. The six year hiatus occurred because the city lost UPMC as a sponsor. Now, Dick's Sporting Goods has signed on to sponsor the race for the next three years. Thousands of runners are expected again this year. The city is excited about the marathon coming, and so am I!
These are the quotes that inspire runners...
You pretend the snooze button didn't exist. You dragged your butt out of bed while others slept. While others ate pancakes. You had a feast of protein, glucose and electrolytes. You double-knotted. You left the porch light on and locked the door behind you. You ran. 5ks, 10ks, 26.2 miles. Some days more, some days less. You rewarded a long run with a short run. And a short run with a long run. Rain tried to slow you. Sun tried to microwave you. Snow made you feel like a warrior. You cramped. You bonked. You paid no mind to comfort. On weekends. On holidays. You made excuses to keep going. Questioned yourself. Played mind games. Put your heart before your knees. Listened to your breathing. Sweat sunscreen into your eyes. Worked on your farmer's tan. You hit the wall. You went through it. You decided to be a woman about it. Finished what you started. Proved what you were made of. Just kept putting mile after mile on your interval odometer.
~Nike
~Nike
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