Ellesmere Half Marathon

Waking up at a normal time to run a HM is really nice.  Nothing like 4am that was necessary for the Chicago one.  A 10 minute drive and a little walk from the free car park was all it took to get me to the start. Me and less than 100 others.  There was a 5 mile race on too, we all did the first loop then us HMers did a 7 mile different loop, in the country, mostly closed roads and where itwasn't, very quite back roads.  It was so quiet, so few people.  There was no big finish, no clock, no medals or t-shirts, no flyers for other races or running shops.  Just a simple cup of water at the end.  Not complaining or bigging it up. Just saying.

I tried my hardest to set off conservatively but the adrenalin that gushed through my body as soon as the start was announced was taking over a bit.  It was rather sudden. I felt no race nerves or excitement, nothing different then literally, as soon as i pressed Start on Sally i could feel the adrenalin rush.  I focused and tempered it, and going up hill helped me keep my speed down so the first few miles were about what i hoped i'd run at.  I felt like i was slacking somewhere around mile 5 and 6 but those hills!  It was a really undulation course, there was very little flat. There were 4 big hills and we're not talking short or little. I know you can skew these graphs to make them look worse, but the difference in speed really makes it apparent that the hills were a bitch! But i know i can run up them, so its mental toughness thing.  I won't allow myself to walk.

My Splits:

1:  09:31

2:  09:16

3:  09:33

4:  09:44

5:  09:53

6:  09:28

7:  09:07

8:  08:53

9:  08:30

10  09:50

11: 08:55

12: 09:13

13: 08:12

                          .16: 01:15  (at 07:32 pace)

So my end time is a bit of a shocker.  Given that i had 6 weeks to train for this, i was aiming for 2:10 with a pie in the sky time of 2:05 so to come in under that was euphoric.  I was pleased as punch!  I AM pleased as punch.  I wanted to run another half marathon to get a sub 2 hour.  I planned to run the Lichfield one in May, to train properly to aim for an average pace of 9:00.  Given my under-trained-for HM in Chicago that was completely flat and i got a 2:10:44 i never thought on hills i would beat that time by 9 minutes!!

So i now have the itch again, or rather still for the sub 2hr half.  There is the Lake Vyrnwy Half in September which is completely flat, i plan on doing that, i'm now totally confident that i can get my sub 2hr there.  But, maybe i want to do it before then.....


p.s the word today is SUPER HERO

Recover on the Climb!

That's what she said, mid-way through the spin class after a sprint section.  No rest, just straight on our feet climbing - supposedly recovering!  She was tough on us.  And to end was two sprints in a row as the ipod jumped so we missed the long slow climb.  Not that would be any easier to end a session with, but come on, 2 successive sprints, Bitch!

There was one guy in front of me and he was hot.  Not eye candy hot, just hot.  I opened a window about 20 minutes in, as did the instructor and this guy was steaming. I thought it would last a few seconds or so, but it was constant. It was crazy to see.  Everyone was sweating, but he was literally steaming, not just a little but like a power station.  True physics in action.

In review of last weeks training, i love this graph:

I accidentally ran every day.  It wasn't intentional, just happened.  Tuesday and Thursday were bricks, Wednesday was an easy TM run, testing out the knee, Friday was just a quick run, Saturday fartleks and Sunday my long run.

I rested yesterday.  And didn't run tonight.

Tomorrow though, back on that mill :)

1 year Anniversary

Yesterday was the one year anniversary of me running.  I signed up for the Great North Run then on 23 Jan 2010 i started my training for a the Blarney Run 5K.  In March 2010 i ran it in 30:30 and i was hooked.  Over the last year sticking to exercise has been no trouble at all.  Yes there are the occasional days when i don't want to go. Sometimes i don't go, others i force myself.  The days i force myself always feel better, but i am learning that i shouldn't beat myself up about skipped workouts as long as i am happy.  I'm far from addicted to working out. I'm still not one who will go crazy if i didn't run in a week, but if i do leave it for a while, it feels fantastic to be out on the road again, or even on the dreadmill.

Adding swimming and cycling - with a purpose - to my workout routine has been a lot of fun and i have found i do enjoy having three focuses.  At first i missed the running all the time and would prefer to go on a run than on a ride.  But now i feel like i enjoy them equally.  The three disciplines are very different and i enjoy them for different reasons.  I look forward to summer time cycling again, but am enjoying the spin classes.

With regards to weight, i'm actually about the same, maybe 5lbs lighter (i have no scales right now) but i am infinitely fitter and my body shape has changed a bit.  My bum is a better shape and my thighs a little different, there is a bit of  gap that i have never had before.  But that isn't my focus. If i am never any lighter or thinner than i am right now, i'm okay with that - i suppose - but if i were to loose my fitness, then i'd be pissed.  I enjoy the fact i can climb stairs for ages without catching my breath. I love that if someone were to chase me, i may be able to out run them (don't really know who would be chasing me but i have thought of it a few times!) I love that running a 10K feels like nothing (well, not nothing, but i could do it any day of the week, in fact i could do it every day if i wanted to).

In fact, since Sunday and my PB i really want to train for a half marathon again. I want a sub 2 hour HM. So i plan to get some longer runs in over the next couple of months.  Gonna make them out doors runs on a weekend and look in to a HM that i may be able to join.  I'm happy where i'm getting with my swimming and cycling for my Triathlon so it won't take the focus away from that.

So all in all, with regards to exercise, this past year has been the best of my life. The only time in my life i have continuously exercised.  I have totally enjoyed it.  It has given me moments to be proud of. Gave me a better body.  Given me experiences i have shared with friends and family that i wouldn't have found in other places.

And it all started with a spontaneous act of signing up for a half marathon.

 The festive season was amazing, with plenty of fun, laughter and tasty tasty food.  Over the last few weeks at work with the chocolates and the deserts and filling meals since being here, there is no doubt in my mind that i have put on weight.  But i am trying to keep it to a minimum by running as much as my motivation will allow.

On Christmas day i ran to church (4.17miles 38mins). I haven't been to church in well over a decade on Christmas (i was brought up catholic but i am not religious now) and for some reason, i just wanted to go this year.  So i set off 45 minutes before it started and met my family there.   It was really cold, snow on the ground but beautiful.  I ran down to the beach, around Marine drive which took me past a surfer getting ready to join his friends in the surf.  I shouted a cheery Christmas greeting as i passed.  I got to church with 5 minutes to spare to stretch and cool off a bit.

Jeff and my delicious Christmas dinner

Parsnips Molly Parkin - if you have never had them, you have never lived!

My Christmas Dinner

On boxing day i also ran. I got up earlier and was out the door by 8am  As it was so lovely the day before i chose to run down to the beach again.  It ran a shorter route, i hadn't had my porridge and was probably a bit worse for wear after drinking all Christmas day.  But i did 3.9miles in 32 mins.

The Crown Hotel bathed in morning sunlight

Self portrait with my new camera.  So happy i got a new small camera.

Spa bridge at sunrise

Three Scarborough favourites.  The Esplanade Hotel, Spa Bridge, The Grand Hotel and the Regal Lady.

Yesterday i did a long run of 6.5 miles.  Ran the same route as Christmas but made it a loop to get home.  Tomorrow I must run.  Then i shall bake muffins.  Then go to a friends for new years eve.  Its all moving so quickly.  xx

Getting no where fast.

On Running:
Oh man i needed that run. It felt SO good to be running.  Even on a treadmill!  I knew all day tonight was a running night, i haven't had a good run in ages it seemed.  I don't overly enjoy the treadmill but use the programmes to try to keep it interesting and avoid just running an easy pace.  Tonight i set up a 45 minute speed interval run (7.1km covered) and thoroughly enjoyed it, time didn't drag and by the end i wanted more.  So i set up a 15 minute hard hill work out (1.87km covered).  I actually could have run faster but was unsure at the beginning if i'd make it so kept it on level 7.  The last section of flat i increased my speed to fast though, i like a little sprint to the finish line.  I still feel good from it. I then did about 100 sit up type things, maybe more.

The Hip News:
I have my x-ray request right here.  Been talking it over with my mum, trying to make sure i receive no unnecessary radiation - my mum is a radiographer - by ensuring that i get the right one. I was a bit blunt with my GP.  I told him i had asked a consultant i worked with and what he had recommended.  I gave him a brief history but basically my GP did what i told him to do. Namely writing a x-ray request and a referral to Mr Kiely.  This meant though that the x-ray referral is vague.  I did ask another consultant and he also agreed that it would be visible on an AP x-ray so i'm confident i can go ahead and have this done.  If it proves i have what is suspected though, i will need a CT scan :(  more radiation, that stuff isn't to be taken lightly.

Cha-Am Sunrise Run

The last time I ran was in KL 6 days ago so I needed to get some miles in asap. Yesterday was spent on a bus from Phuket to Cha-Am, ten hours north. We had a long, early start day, eating only fruit and yogurt so when we arrived we headed right out to dinner. We ended up eating in a place that was having a private function and were playing games and singing karaoke on an extremely loud speaker system. We could barely hear each other but a meal with few words is ok when you are spending 2 months living in each others pockets. After dinner we had a quick drink in the bar across the street and played some pass the pigs. Jeff is reining champion with 2 out of 3 wins.

We then had a pretty early night which is just what I needed to get me up before the sun to run. I took my little camera in hopes of a stunning sun rise. It was pretty but nothing amazing. I was, but really shouldn't be surprised at how busy it was, even before the sun was up. At 6am. By 6.30 it was a bustling street of vendors, sweepers, shoppers and locals going about their day.

I really need to start getting up early to run. It's totally bearable heat at that time, not that I would choose it over sub zero temps, and really interesting to see the locals all doing their thing. Though I have just convinced jeff to getting up earlier and then perhaps taking a siesta in the mid day heat, he still wouldn't get up before sunrise.

We are staying right in the beach and currently I'm sitting on our balcony where I can see the sea. It's just 100m away. Folks are so polite and smiley here, one of the ladies I ran past who was sweeping, with a hat and scarf over her face to protect her from the dust she creates, gave me the biggest smile so far and all I could see were her eyes. She warmed my heart with that smile a gave me a little spring in my step.

The run started off fast as usual but I quickly slowed when that drip of sweat reminded me i can't run a 9:30 mile in heat and humidity. I was soon soaked and so very thankful for the Sweaty Betty wrist sweat bands my sister bought me, they really are eye savers.

I ran all the way to the end of the beach which was just over 1.5 miles. I really wanted to try for 4 miles so did the turn around and decided to just run past the road our Happy Inn is located and double back once more. When i hit 3.8 miles I turned around and at 4 walked to cool down. Well that walk was longer than expected as I got lost. Lost in the sense that all the side streets look the same, I had marked our place in my head with 'between the 7 elevens' and really I should have known better by now. There are more 7 elevens in Thailand than there are Starbucks in the States. They are often no more than 50m away from each other, just like Starbucks. Convenient yes, but use them as map reference points and you're screwed. 

After a good ten minute walk I hopped in to the 'foreign help booth' conveniently located exactly where I was getting frustrated, and got directions. I was 200m north or three 7 elevens away from my street. It was a good cool down but I ran home as by that point I was so very thirsty. Back inside I downed a bottle of water without stopping. 4 miles in 44:08.

My man is still sleeping so the balcony seemed like a good place to be. He's got 5 mins then I'm off in for a shower. We are renting a moped today to check out the place. It's not a usual foreign tourist spot, more Thais come here on weekends to party but in the week it's quiet and tranquil. Or as tranquil as it can be with moped engines and bicycle bells a-ringing. 

Please forgive me if this hard to read,I'm not sure how the iPod cut and paste will mess with the alignment etc



Sent from my iPod

Three in the morning.

Nope, that was not what time i got up, that would be 6.50AM.  I missed the end of the Canada vs Sweden Curling by one end, i just couldn't keep my eyes open, but thats besides the point. I'm stoked Sweden won, i used to live there and it holds a special place in my heart. I love Swedes.

No, it was merely a reference to the 3 miles i ran this morning. To duplicate my post from DM " I ran my heart out. The there-and-back is straight but hilly; shallow long hills in both directions. It got to the point, on the return half way up the long hill, i've got my arms swinging like a marching band drummer on speed, i'm huffing and puffing hard; i have no breath left for that quick exhalation needed to do a farmers blow, therefore leaving me with snot and cold-wind tears running down both sides of my face. Pretty huh? Great run though - still the pace won't be accurate coz of the map. But it had to be close to a 10 minute mile. Finished up with some strength stuff."

Then: "Went through the basics, lunges, reverse lunges (1st for these, saw them in a magazine last month, then Kerri mentioned them so i thought why not?), a load of arm stuff. i like the: stand, flex hips to 45 and do triceps extensions a lot more than any other way, i had forgotten about it till today. scissors with the ball, ab crunches and calf raises. 

And Stretch...

Oh yeah, i finished with cold bath water running down my clave's for a few minutes, before and after i showered. I think it helped as i noticed a difference from one leg to the other before i did the right side."

So i wanted to see how much difference there was between the up and down hill within mile 2. Surprisingly little difference, but i did allow myself a 45 seconds stop-clock breather at the turn point. But the return is all up hill, a shallow one, but still a hill.

So i'm pleased.

I did good today.

I am now on a bit of a drive to loose weight, as i have actually put weight on. You see i wasn't concentrating on that in the hopes it would naturally fall of with the increase in exercise. But why should it be easy, huh? Also, a girl, any girl has a limited amount of motivation or will power, if you will. I didn't think i could concentrate and put forth enough effort to tackle and achieve two goals. So i put it all in to the exercise. Now that that comes easy, since my attitude has one-eightied and the will-power tank is full, i think i can tackle the weight. I have a good start because i am exercising already, now i need to look at what i consume and portion control. I have a good idea but...

Since working out i have gained 2lbs. I know that isn't a lot, and that is an average of many weigh-in's, but consider that with the last 82 miles i ran, 14 total hours worth of exercise, over 28 work outs, i have GAINED 2 freaking pounds!

I know its muscle weight, or at least i hope so, but it really irks me that i've gone up and i don't feel like i have lost any size, which i probably haven't. In fact, i noticed that my boots were tighter on my clave's. Thats just not cool dude! So, I can't just do these easy runs, as much as i enjoy them, and unfortunately it was an easy habit to slip in to. I know i have to do runs like today, hard runs, hills and speed work.  And i know i will enjoy them all more when i can run faster and further than i do now.

Oh i almost forgot.  When i got home I had a text from Bryan.  He said "Seeing you running made me buy only one doughnut instead of two. Thanks."

<3 it!

Later!

Reworked Blarney Run 5K Training Schedule

ninja runner

while purchasing my cold weather running gear, i stumbled across a balaclava (which by the way is a town in Scotland) and i just couldn't resist getting it.  one of my biggest problems with being outside in the cold is that i get ear ache with the slightest breeze.  when i'm on my bike, with ear buds in, a hat over them and then my helmet, my ears still hurt, if its cold enough, and enough is merely cold, like in the 50s.  so when i saw the ninja hood, i just had to get it.  and boy did it work! with the temp being barely above freezing-its 33 deg-i didn't think i'd be so warm.  i wore two cold weather underarmor tops, my compression cold weather tights, also underarmour and a pair of synthetic jogga bottoms. and of course my new shoes.  and guess what.  i had a really enjoyable run. and it was my first!

i donned my gear and i think i look like a ninja, and even the kids down the street said so as i ran by. this photo shows my new tights, though  i doubt i will run in these alone, tonight i added purple bottoms, and i will probably buy a running skirt to cover my bum when it gets a little warmer.

because ninjas also walk like egyptians.

so, i started off going up hill due to my chosen route, its a 2 mile circuit.  i took it really easy and ran for a full 5 minutes without needing to stop. i walked for maybe 30-40 seconds and off again. i ran probably 80% of the way until i had done 20 minutes.  i had to force myself to walk the last section, it was an up hill and i had been running for 20 minutes so didn't want to over do it. also i used it as my cool down, and i did cool down, once i stopped running it got a little chillier, but surprisingly i wasn't too uncomfortable.  i realise 20 minutes of running is no indication really, but i love my shoes and really love the tights. i loved that it held my wobbly ass in place and of course the warmth.

but most of all, i just can't believe how much i enjoyed going out and running tonight.  i really do dislike being out in the cold, and have never really enjoyed running in the past so i'm pleasantly surprised and eagerly wait until i can run again.  so to reiterate as i'm so shocked:

i went in the dark.
when its cold.
with snow on the ground.
when it felt like freezing and was barely above.
with no music
and i enjoyed it!


it ocurs to me that i do enjoy wathcing football in bitter cold conditions; beer freezing cold, i think it was -13f on one occasion, and i always chose to go to cold games.  also snowboarding and waterskiing even.  so there are times when fun is most definitely worth the shivers.  so, from right now, cold is not a barrier from a run.  i will be living in a not so warm country, so get used to it.

 i actually wrote out my schedule today starting february 1st, but will just double up on week one or three fixing my mis-calculation.  sunday would normally be a rest day, but i want to run in the daytime, so i'm running!

i cant upload it right now for some reason so it will come on a later post.

new things

i do think its important to have the right gear to do something well. i have trainers, though not old, not new either, and they are half a size too small. they didnt feel it in the shop, but after being in them i notice my right big toe is sticking up against the end and deforms the shoe. so that would be too small then. but i really don't want to buy size US 11/UK 9. my feet shrank in 2000 and i want to keep them a size 10 god damn it. but for the love running, ok so i dont love it, yet, i will go get some expert advice and buy some proper running shoes that are the best ones for me, not just the best looking ones.

its winter, if you hadn't noticed, and it's darn cold in milwaukee in winter. i'm not a lover of cold, not one bit. except when going to watch the packers at lambeau feild, then it has to be cold or it just ain't right!  if i'm outside in the cold for anything more than a few minutes and the cold seeps in, my upper back tightens up, my neck and shoulders are all so tense you could break 4x4s on my back. and it can take an age for me to warm up too, for the heat to penetrate the bone marrow, once again, takes a while. our house is set at 70deg, and sometimes, well every night, i'm under the blanket. even in summer when the ac is set at 70 in the house, i'm under the blanket. so getting home in the dark and cold and leaving the house to run in the cold is not gonna happen an attractive option. the more attractive option is to plop down in front of the computer and surf, read running blogs and post to mine about not exercising once again.

but i'm not gonna run a half marathon with that attitude now am i?

so without further ado, i will procure all possible necessary gear, shoes, tights?, jogga bottoms, socks, reflective stuff, and some gloves; yes gloves especially to run in, hmm what else, i have hats galore, so i think thats it. i will come home, not even look at my computer, get changed and brave the cold. as long as its above 28 degrees i'm going out there (yeah thats still fecking freezing, but if i say above freezing, i may never run until i leave this country). except tonight, as i have to bowl in the league that i no longer bowl in. but perhaps i can go shopping first, yeah that sounds like fun. double fun, shopping and bowling, i love bowling but as much as folks claim it to be a sport, if i can drink as much as i do and still perform, it ain't no sport!

so looking at the next ten day forecast, the weather fits in to my plan as there is no day that is supposed to be less thn 29deg.  sunday is even above freezing at 4C/39F but with a chance of showers. so if i miss the showers, its a good day.

did i f up?

ok, so i have been researching training schedules for a half marathon and i'm getting nervous. you see, i can only plan on starting the training after i get back from asia, which is in approximately mid/late june. so looking at a calender, that would give me 12 or 13 weeks to train. a lot of these schedules are suggesting that it takes 18 weeks to start from beginner status, which is where i will be. I just can't see myself running while traveling asia. that said, i will be doing a hell of a lot of walking so i should be somewhat fit, but its not running no is it? i could also do some strength training but again, its not running so really isn't relevant. so, training for my first half marathon in 13 weeks. is it doable? can i do it?
once i pack my rucksack for asia, i may assess whether i could fit in a pair of running shoes and work out gear. i imagine that it would be a nice way to see the cities i will be traveling in, jogging around them. but then there is the scary factor, of not knowing where i am running. but even 15 minutes every second day is giving myself a base to start. and if im somewhere i'm certain its cool to run, i could do more. hubby gets up later than me, and im not sure that will change while traveling, so i could pop out for a run in the morning. that would probably be the only time i could, its gonna be hot hot hot. Or.... i could wait until we are in japan, where everything is a little cooler, and a little safer, buy some running shoes and gear and start then. jeff may leave a little earlier than me, leaving me to run (and sight see) as much as i want to. that would give me a few additional weeks, to get started, build up that base. yes, i like that plan the best. hmm, glad i talked that through, i feel much better. still scared shitless, but positive again, and excited again.