On This Day I Can Run...So I Will!

5 miles at the gym. incorporated 2.5 miles of speed work. legs feel good. Long run this saturday is 14 miles.

Nice sunny day for a long run. Temps in the upper 30's with occassional wind gusts but nothing brutal. One of the benefits of having a GPS watch is you can run whichever direction you feel like taking. My hubby was marching again today so we told each other our planned routes and neither one of us stuck to our plans. That just reassures me of the importance of carrying a cell phone in case something goes wrong.

I started my run by heading toward a familiar route then suddenlty changed my mind. I thought, "why are you going to a route you already know when you have this opportunity to discover new places and new scenery?". Then I thought "probably because you know its safe, there are no dogs, and its familiar." Nothing wrong with being safe but I was feeling a little adventurous. So instead of turning right and going to my regular route, I went left to see what I could see. Well I wish I could talk about these super exciting discoveries but they didn't happen. Shortly after taking my left turn, I ran out of shoulder and was running head on into very close traffic on a turn. I was thinking of QP and keeping a close eye on those truck mirrors. I was also wishing I had my reflective belt on to make me glow a little and I was second guessing my decision. Soon enough the road widened again and I found the opportunity to jump over to a trail running through a new community. The community was quiet and there were other runners out, so I felt at ease and enjoyed the scenery. After just a few minutes, the trail looped around and that was it. I had to make a decision. I could either keep looping, go back on the road with no shoulder, or head back to my safe route...I chose the safe route. Enough adventure for one day.

My legs were dead tired by the time I finished. Seemed like the longest run ever. 16 is my goal for next Saturday, guess I better start planning my route.

I feel guilty just running 2 but that is what my training plan calls for.  Guess I'll use up some carbs in spinning tomorrow morning :)

epic fail yesterday. went to the gym, popped the trunk to get a sweat towel, then shut the trunk with my keys in it. Spent my whole work out time calling AAA and getting back into my car. Then I headed to the dealership to order two more keys. Started feeling pain in my jaw ... thought it could be sinus pressure.

Found out last night it was not sinus pressure. I was in so much pain last night and couldn't sleep. Awoke this morning and called the dentist right away. I have an abscess and he prescribed antibiotics and lots of ibuprofen. I am having it pulled Monday. I'm just praying the ibuprofen keeps the pain away.

I think I'm back. I am catching up on my postings for all week.

Monday: 2 miles

Tuesday: Spinning

Wednesday: 3 miles

Thursday: spinning then 2 miles

Woo hoo! 16 miles down :) Beautiful sunny day on the rail trail. My hubby hiked with his 25 lb sack for 9.5 miles. No glitches, felt steady, started getting tired around mile 12 but was able to overcome it. Ended with a bloody toe so I think I'm gonna have to wrap that little stinker.

Went home and did 3 hrs of yard work so I'm pooped.

Took a little and much needed break this weekend :)  Back on track.  Rested and ready to go!   Spun 20 miles this morning then ran 2 on the treadmill.  Running is so much easier after spinning and I'm not sure why.  Could it be because I'm warmed up or is it because the effort is not as tough as spinning? 

5 on the treadmill. Did some speedwork. Felt good just needed more time.

18 mile spin. A little tough this morning, legs still tired from yesterday. Good pile of sweat to prove my effort :P

Wanted to do 18 but didn't have it in me I guess. I think I need a new place to run because I was bored. I uploaded new music, wore my new compression socks, and went out on the rail trail. Nothing new to see so only able to keep my mind busy with my music and my thoughts. That works for a while but not for 18 miles worth. Had one interesting incident though. At mile 5 I wanted to drink and GU so I took out my gum and juggled with the gum, my GU, the lid to my water, and my water. Last time I dropped and lost the lid to my drink so I concentrated hard on not losing it this time and ended up losing my gum instead. Can't go without my gum so I picked it up off the ground and popped it back in my mouth. Took about 10 minutes to work the sand granules out :)

spin 15 miles...run 2 :)  love it!

Ran 4 on treadmill ... core work ... circuit.

Wonderful weekend hiking in the Blue Ridge Mountains.  My nephew rented a cabin and invited us to join him for skiing and hiking.  I'm not much of a skier so I was thrilled to do some hiking.  Saturday hike was a climb of 2700 ft.  to Crabtree falls.  The climb was icy in spots but absolutely worth it.  Sunday hike was 3800 ft up to Sky Rock and it felt like you were in the sky.  The view from the top of the rock was beautiful!  The climb up the rock was a little scary because you were only grabbing on small cracks to go up. I stopped halfway up because I was scared about how to get down.  I knew there was no way I could go back down without falling (no ropes or gear).  I was assured by my nephew that there is an easier way down because there is someone at the top already with a dog.  He said they told him there was an easier trail around the other side.  I continued up the rock with my legs shaking (from fear).  We did find the easier way down ... thank goodness!  Calves are a little sore today ... loved it!  My nephew gave me some pointers on strength training and audiobooks.  Starting a new circuit plan tomorrow after spinning.

Spin class this morning.  Legs were still a little sore but spinning loosened them up.  I started a circuit plan today that I got off the internet.  I have a two day plan that I will alternate three times a week.  

4 miles on the treadmill and another day of circuit training.  Feeling stronger already.  Also bought spinning shoes today.  I have been spinning for years but never invested in the shoes ... I guess I figured it is time.  I am super excited about trying them out tomorrow.

Spinning with my new shoes was great!  Didn't make as much difference as I thought but I felt it was a little easier with spin shoes (I hate using the word "easy" and "spin" in the same sentence, doesn't seem natural).  

My husband and I decided to do an "active" date for Valentines.  The bowling alley was booked so we decided to try racquet ball at the gym.  We had a lot of fun and played for 1.5 hours before we knew it.  Chipotle then American Idol after ... good times.

Calling for light snow friday night into saturday.  Supposed to do 20 miles saturday morning.  Hope the shoulders are clean. 

Everything seemed to go wrong in the beginning but soon the run leveled out. It was supposed to be about 33 degrees but it was actually 40 when my hubby and I started out (he is hiking with a 25lb sack intermitted with running). at .75 mile I stopped to shed a layer because I was too warm. I hung my shirt in a safe place to pick it up on the way back. after continuing another 1/2 mile, I realized I left my pepper spray on a mailbox where I shed my layer. So I went back and got my pepper spray and ran to catch my hubby. I didn't have time to drop water so I tried carrying a bigger water bottle this time and I hated it. It felt bulky and before long was splashing all over me. Then my 3 gels that were in my pocket were bouncing up and down and driving me crazy. Stopped ... separated gels (one in glove, one in sleeve, one in bra), and drank half my water instead of wasting it. From that point on everything smoothed out and I could finally enjoy the run. Lots of hills and road kill. Thought of QP when I saw a tu tu on the side of the road because I know she would have picked it up and put it on :)

One mile to warm up then 30 minute circuit training.

My instructor really pushed me in spinning yesterday.  He got off his bike, stood next to mine and yelled SPIN IT!!   Sweat was flying everywhere :P

Today I ran 5 on the treadmill and did my circuit training.  I feel really good today.  I don't know if its the benefits I'm starting to feel from circuit training or because I slept good last night. Either way .... I'll take it!

Nice spin again today.  Can't wait to take a break tomorrow.  I'm gonna push for 20 again on Saturday but I'm not too excited because they are calling for a cold rain.  I wish spring would hurry up and get here.  I hope I make it this time ... the last two times I tried I cut myself short.

Yeah! Finally succeeded at getting 20 done. My friend Ann and I ran the rail trail. 10 out 10 in. It was not too cold (35 or so) and there was a steady misty rain. All went pretty smooth until about mile 16. Her calves started cramping and my hams were really super tight. we took turns choosing a distance to run then we would walk for a short distance and run again ( we justified it by considering the walks our water station walks in a race). My hubby did 18.6 mile for his ruck sack practice. He has to wear a pack with 25 lbs and do 18.6 miles in 4hours 50minutes. His race is the same as mine so I'm bummed about that. I would really love to be able to cheer him on.

2 easy miles to work the soreness out. Round of circuit.

another killer spinning class. My instructor promised a fat burn class on Thursday. I'm going to be reminding him :)

5 miles on the treadmill. Beautiful day today but I wanted to do circuit too so I went to the gym. I included 2 miles of speed work and did circuit. Only 3 people in the gym ... loved the availability of equipment but I worry about the lack of members. Hope it was just because it was a beautiful day and because I went at noon instead of my usual 6am.

My nephew is starting to flirt with the idea of running a little so I sent him a text to let him know that hubby and I would be running this morning.  He had to work today at 10am so hubby and I  decided to meet him at 8am at a park near his home.  The lake at the park has a 2 mile loop around it.  Hubby started his hike with his 25lb sack and my nephew and I started running.  The first 1/2 is a nice wide, gently rolling trail.  The second 1/2 is thin, rooty, steep, and muddy.  If you were to twist your ankle you would plummet quickly into the  lake.  I was so afraid of twisting my ankle that I informed my nephew I would not be running that part again.  I decided to run 1 mile in then 1 mile out again.  My nephew went to his truck and got his mountain bike.  He rode past me doing a wheelie the whole way (he is such a young whipper snapper).

After 2 more miles I convinced my nephew to put the bike away and run with me again but I said I wanted to run on the park roads so I could settle in and not worry so much about my footing (I don't want to mess things up for my upcoming race).  We found a nice 1 mile loop, mostly on pavement.  He did 2 loops with me then had to leave so I finished the next 6 loops on my own.  Meanwhile hubby made a friend on the lake loop ... he is very good at doing that.  

The best part of my run happened when I was walking back to the truck.  A man with his son was walking back to the parking lot with their fishing poles, when he saw me, he said "We could see you running from the lake.  I told my son you must be some kind of an olympian!"   SWEET :) 

2 easy miles then a round of circuit training.

Snow Day! Went to the gym and did 5 on the treadmill. Incorporated 3 miles of speed work, then a round of circuit. Now home getting snowed in :)

Spinning class today! Wonderful 18 miles. Great Class ... great workout.

8 miles on the rail trail. Taper week :) Seems like its never easy.

When I finished I told myself to run the 8 miles 2 more times, then when I'm done, run another 2. (Trying to get myself ready for next weekend). I hope I can do it.

2 easy miles and a round of circuit :)

Great spin class.  Steady pace ... 20 miles.

Loving my audio book.  5 miles flew by.  Round of circuit.  Let the taper and carbs begin:)  Super excited to have QP coming up for the race!

Everything about this race was good! It all began last week with a call from QP saying she was coming up to run it with me. Weather man called for 70% chance of rain with a chance of mixed precipitation. Didn't happen. Must have been QP's lucky bib number ... 18018 (18 is her favorite number).

My friend Anne picked us up at 5:30am from my house and we drove 45 minutes to the metro station. Rode the metro train for 15 minutes and arrived at 14th and Constitution Ave. We immediately got in the incredibly long bathroom line. I was thankful for my 30 gal windbreaker (trash bag), because it was dark with a cold breeze (but no rain). After the porta john line was the bag check line. This race had 30,000 runners so there was a LOT of people. We made it to the start just shortly before our corral moved to the start line. Our timing was perfect.

The race route was beautiful through the city and the music was great! There were 35 bands along the route with a wonderful diversity of music and musicians. The people in the city were friendly and enthusiastic (even in the shady parts of town). QP helped us pass the time (especially when things began to get a little painful after mile 20) by educating us with totally useless trivia. The conversation was great the whole way as we learned about Napoleon, Pirates, and South Africa.

The race ended at the DC Armory and most of the post-race goodies were gone (even the beer). It was still good though because we got out bagels, bananas, apples, chips, and gatorade. Since we were late arrivals we were able to restock on free reusable Safeway shopping bags (leftovers). Everything about this race was awesome ... I mean groovy :)

20 minutes on the stationary bike to loosen up and release the toxins.  Sore but not injured :)

Got new shoes :)  Brooks Ghost 5.  Not sure about them yet.  Bought some gel inserts but not sure I have enough support.  I usually buy a stability shoe but this one was neutral.  Any one have recommendations for a good shoe?

Ran 2 miles today easy and walked 2 miles.  Was planning on running 4 miles but my legs said that 2 was enough for today.   

2 more miles today. weights for arms and abs. gonna do 6 tomorrow if weather cooperates ;) Feeling pretty good.

Ran my 6 on the treadmill today instead of yesterday. I had these wonderful plans on Saturday of running 6 on the rail trail while my hubby came along on the bike. I decided to join him on a flight in his plane before hitting the trail and ended up with motion sickness after coming into a lot of turbulence. Needless to say, my plans changed for the rest of that day. Was still a little woozy this morning but went to the gym anyway...glad I did :)

Beautiful but windy morning for the rail trail. Temp around 40 degrees but felt good with the sun. The wind was in my face on the way out but stayed to my back on the way in. My legs and shoes felt really good. Listened to the end of my novel, a new podcast debating the most peaceful places in the world (Iceland won), and my running songs. AP: 10:52.

Going to spin tomorrow but will continue taking it easy until I pass at least the 2 week mark after the marathon.

Decided to skip the rail trail today because it is all flat.  It was also opening day today (bathrooms opened and water fountains turned on) so I figured there might be a lot of people there.  I also wanted to get some hills in my run to prepare for "Hospital Hill" in the race coming up in May.  

The weather was beautiful ... sun, no wind, and temp around 60 :)  First spring like day we've had yet.  During the first couple of miles my left thigh had a niggle (new term I just learned), but since it wasn't 'pain' I kept going and that niggle wiggled its way out.   

I found a treasure that QP would have died for ... a zebra phone cover.  I passed it on the side of the road with intentions of picking up on the way back, however, I was on the other side of the road on the way back and passed it by.  I know it's location if a certain someone feels they need to have it :)

AP: 10:51.  One second faster than my Wednesday run.  I'll take that since this run had hills and Wednesday did not.   

Ran 4 miles through the neighborhood at my daughters house.  Beautiful crisp morning.  Nice to have a few miles in the 9's again.  I need to regain some of my speed.  My goal is to keep my AP in the 9's.  

AP: 10:11

10:44, 9:34, 10:52, 9:36 

Headed out at 9:15 this morning with the intention of running 6 miles.  My leg had a different plan.  The niggle that worked its way out last run decided to stay for this one.  By the end of the first mile I was limping and the pain was getting worse.  Decided to give it a rest instead of making it worse.  I was lucky enough to get in a 10:30 spinning class at the gym.  I had a doctors appt at 11:30 so I knew I would be cutting it close.  Had a great spin and made it to the doctors on time.  Changed my shirt in the parking lot and apologized to the nurse about any body odor she may have detected :)

I'm gonna start by answering Brents blog question.  The doctors appt was for my skin check and the nurse was very polite about my smell.  I was a little embarrassed when she checked my back and had to lift my soaking wet sports bra.  Maybe I gave her a good story to share with her husband after work :)

I let my leg rest and spun Wednesday and Thursday which didn't bother it at all.  It feels like a tendon under my thigh muscle (not the IT band).  When I started my run today I put my IT band strap on my leg that has been hurting just to  see if that helped me get started.  I could feel it just a little but once things loosened up it felt great.  After mile 2 I had to put the IT band strap back on the leg I always wear it because that IT band was saying HELLO.  

Nice sunny, crisp day on the Rail trail.  5 miles out, 5 miles in.  

AP: 10:19 (much better than my last AP of 10:51).   

Started to run but my leg is still not up to par. I have a race this Sunday so want to make sure it heals. Worked on the eliptical and worked with some weights and strength training.

My 30th Anniversary today! Spun ... 20 miles ... great class.

decided not to run on the leg until the race Sunday. Want to make sure it heals. Used the elliptical today and did more strength training. Debating on wether to dress up like a pirate for the race Sunday. Hhhmmm ... what to do?

Beautiful weekend and beautiful day for a race.  I joined my nephews, great nephew, my brother, and several of their friends.  Pictured from left to right is my nephew David, my nephew Mike (he drove up from FL),  Me, Davids friend Kenny (professional BMX rider), and his friend JT.  I ran this race with Mike last year (his 1st race) and it poured down rain.  This year was much much nicer.  Kenny was super fast.  David, Mike, Kenny, and JT ran the 5K the day before and Kenny ran it in 19 minutes and some change.   On a sad note, a runner dropped at the end of the 5K because his heart stopped.  They were doing chest compressions as they put him in the ambulance.  Didn't look like they were able to resuscitate him. 

On a good note, my nephews and I felt great throughout the race.  I definitely thought about the runner from the day before and was hoping he survived.  I prayed for his family and gave thanks for the health I am enjoying right now in my life.  

Mike, Dave, and I stayed together throughout the race.    AP:  10:41

Dave's friend Kenny finished in 1:39:23.  

There was a LOT of testosterone in the house this weekend.  The push up contest Saturday night was evidence of that :) 

I have been working out when I can just haven't posted.  Sidetracked by my grandsons illness.  Did some speed work this morning.  Felt really good to fill my lungs and wear them out.

A beautiful morning in Southern Maryland.  Ran on the Rail Trail.  Lots of people out today enjoying the weather.  I thought of QP as I ran past several inch worms hanging from the trees by invisible threads.  Wouldn't want to get one of those in my mouth :}.  The frog eggs were gooping up the water holes.  I was tempted to run down, pick some up, and let them run through my fingers (like I did when I was a kid), but I refrained.  

AP: 10:34 

Went to the gym on this foggy rainy day. Incorporated some speed work. Did some circuit work after. Now to spend time with the grand baby. Hoping he will be able to come home this week.

Spin class yesterday... 18 miles.  Great class.  Ran today ... speed work.  Great run.  Now I'm super excited to go get my grandbaby and bring him home from hospital ... Great day!

Beautiful day for a run.  Sunny, cool temps around 60, nice breeze.  Lots of people out on the rail trail.  Some people running, walking, biking, and even fishing.  Not so many inch worms today.  Saw two mallards grooming themselves in the sun.  My left knee started to hurt a little today but I'm not surprised because I haven't taken my joint lubricating vitamins this week (schedule out of whack).  Gotta get back on those today.  When my knee started hurting I took the  IT band strap off my right leg and put it on my left knee.  Worked like a charm.  Nice to have a versatile feather :)

AP: 10:28  1st mile 10:29,   mile 6  10:01,  Mile 12  9:33 

Rainy morning.  Great chance to try out my rain jacket.  I got way too hot.  Seems it doesn't have enough ventilation.  I was sweating underneath which seemed to defeat the purpose of keeping me dry.  Maybe it was just too warm outside to wear a jacket (60^o).  I ended up taking the jacket off and letting it rain on me.  I wasn't cold and after a while I wasn't even aware of the rain anymore.  

AP:  10:30 

The rain held off today.  Nice temps again.  Went to the rail trail to do some speed work.  Warmed up for 1st mile (AP 10:23).  Did .25 intervals of speed.  Ran for .25, then stopped watch while I recovered.  My AP during the speed intervals was 8:48.  Did intervals for 1.25 miles.  Easy pace for remaining distance.

Overall pace for with warmup, fartlek, and cool down 9:54

Had a weird dream last night that I was at the race with QP and I didn't start the race.  The race started and she took off so I asked my husband "why aren't I running".  We didn't seem to know so I was rushing trying to find my bib and shoes etc.  What a stressful dream 

What a great birthday weekend with QP. Overcast and drizzly but made for a nice run. Lots of hills but wasn't defeated by any of them. QP pulled me up the hills quite nicely :) Felt motivated by the variety of runners pushing themselves and it was evident in some of them that this race was a huge effort and struggle. One thing I love about these races is knowing people have worked hard to get there and are working hard to finish. I was having bathroom issues midway through so had to stop a few times to keep things in check. QP helped me scout for bathrooms, almost stopped at the gas station but it was closed. Wheres a porta john when you need one? Don't think it was anything I ate ... maybe just being in a hotel threw me off a little. Got a great new shirt at the expo, "There will come a day when I won't be able to do this anymore ... today is NOT that day!". Love that shirt ...

two mile to loosen up the sore legs. Felt great.

Three miles on rail trail and 5 hours of yard work loosened up my legs but tightened up my back and arms :)

Two miles on the tread mill. Legs feel great. Ready for my long run tomorrow. Hope it warms up because it is cold and windy right now. about 55 degrees. BBbbbrrrr.

Ran 8 miles on the rail trail. Beautiful sunny and cool day. Nice to sleep in and not worry about it getting too hot outside. My legs felt great and my pace seemed really easy. Not sure if I should credit that to the good nights sleep or the maple donut I had after dinner the night before. I'll have to try the donut again and see if it was that :P

I'm excited about starting a new workout plan next week. I want to increase my pace before my 1/2 in October.

Todays AP: 10:08

Spinning instructor didn't show and I didn't bring my running shoes so I climbed on the stairclimber. Burn those glutes!

Worked up a good sweat!

4 miles on the treadmill. Warmed up for 1/2 mile, ran 3 miles at a 9:40 pace, then cooled down for 1/2 mile. Hope my spinning instructor shows up tomorrow am. Heading out of town, not sure yet how I will manage my saturday long run. Hotel treadmill?

While in NC I walked with my sisters and daughter at a Park not far from her home. It was beautiful and shady. She showed us a loop that she walks with her grandson complete with a bathroom and water station (nice). We walked and talked for about 2 miles then they were ready to head back so I split off and started my run. I went back to the loop to fill up my water bottle because it was getting hot and I'm not use to this NC humidity. We haven't had any 90 degree days yet in MD. I ran the loop then headed down the main road. It was gravel and wide enough for cars although I didn't see any. Lots of runners and bikers on the trail. I went down a long sloping hill that had a stream with a stone bridge at the bottom. Then the hill went up on the other side. Was about 2.5 miles at that point. Turned around went down the hill, over the stream then started back up the other side and just had to stop to walk and cool down a little. I heard these foot steps coming behind me and saw a gentleman about 10 yrs my senior. I asked if he was going all the way up and he replied, "why yes I am". I asked if I could join him and he said, "why yes you can". We ran together which made the hill a lot more do-able. I couldn't help notice that I was breathing a lot harder than he was. He said the local runners affectionately call this hill "power line hill" because there are power lines at the top and because they seem to run out of power trying to get to the top.

When we got to the top I thanked him for his help and told him I needed to stop for a drink (I really needed to catch my breath). He thanked me too and kept trotting along. I never caught up to him again. People like him keep me going. If he can do it ... so can I.

I ended up with 7 miles on my watch but only 5 of it was running. When I got back to my sisters house, I was literally dripping with sweat, clothes completely saturated and dripping. No one wanted to touch me or smell me. Quickly exited to the hotel for a shower :)

3 easy miles on the treadmill then some strength training. Gotta make up for some seriously bad eating this weekend.

20 miles spin. Really hot in class ... like a sauna. Mirrors started fogging up. We were being punished because someone complained about being cold when they came in. Yes, I do have that kind of instructor. Not in the love part of the love / hate relationship we have for him.

Ran 4 on the treadmill. warmed up then ran 2 miles @ 9:05 pace with a 1/2 mile jog inbetween. Went well ... felt good.

Came home to find a SWATT team had busted a creepy, drug dealing neighbor. Missed the show but glad to see they are gone.

Ran 10 miles on the rail trail. Nice cloudy morning. I-pod was dead so just me and my thoughts (mostly prayers). Found a technique that helped me when I wanted to stop. I would visualize myself just running 50 feet ahead. When I reached that point, I would visualize the next 50 feet. Really helped me get through the last 2 miles. I kept telling myself that I came out here to conquer 10 miles ... not BE conquered.

AP: 10:59

Spinning class today. My instructor came in this morning with a biking race outfit and the shirt zipped up the front but was unzipped. He proceeded to tell us that he dressed quickly and did not know the zipper was broke until he got here. Someone threw him a shirt then he mentioned he didn't have socks either. Someone threw him some socks and we all laughed. We contemplated NOT giving him socks so he wouldn't go as fast for fear of blisters but couldn't do it.

5 miles on the rail trail. Incorporated 3 miles tempo run. Got hot really quick but I managed then went home and cut the grass. Got to good sweats on before 12:00

AP: 10:16

10:53, 9:36, 9:31, 9:39, 11:39

Ran 2 miles in the hood this morning. Came home and did some core work. Nine days since my mother had a stroke and she is finally being moved out of ICU. Gonna be a good day.

Forgot my watch today.  Glad I did.  Beautiful morning with warm sun and cool breeze.  Lots of people on the rail trail but not so many I couldn't enjoy my run.  Love the radio option on my I-pod because I was enjoying the country music station... "Chew tobacco, Chew tobacco, Chew tobacco ... SPIT" :) :) :)  

4 miles rail trail AP: 10:49

What a beautiful morning. Cool and windy. Didn't get out until 9am but didn't matter ... wasn't hot :) This is supposed to be my easy week so no speed or temp work. AP: 10:43

Seven miles in the evening on the Rail Trail with my favorite pirate.

Three miles on the treadmill at the gym. Did some ab work.

spinning.  Been invited for a short run this Thursday afternoon.  Might go.  We'll see.

Ran 5 on the treadmill.  Tempo run with 3 miles at 9:31.

Spinning. Almost didn't get out of bed but glad I did. Ended up doing 18.6 miles. I wonder how close spinning replicates actual bike riding. If I get a bike will I be able to go as long as I do in the gym?

Ran 2 miles on the rail trail then walked 2 miles with my sister. Very muggy this morning but it was nice to have some company.

Ran 3 miles in my daughters neighborhood. I stayed at her place last night to cut my commute by 45 minutes. Nice to wake up and run in a new place. Kinda like being on vacation ... kinda.

3 miles tempo at 8:57. 2 miles easy.

super duper hot outside. Ran in the shade but still overheated. Cut my 10 miles short.

Didn't do all these miles at once.  Just catching up on blogging since I dropped off the face of the Earth for a while. 

Did 14 on the treadmill over 3 days, did 2 in the hood, and 6 on the railtrail.  

My 6 on the rail trail I did yesterday morning.  I got up at the crack of dawn to beat the heat.  I got on the trail at 6am and  finishined shortly after 7am.  The sun was just peeking over the trees so that was my signal to get back home to the a/c.   

Spent the rest of the day at my grandson's 2nd b-day party.  Great day.  One more week of clinic I'm working in and I should be able to get back to my routine.   

3 miles on the treadmill at the gym. Seems a little easier to run in the evening. Trying to get back on my training schedule. gotta get ready for Woodrow Wilson Bridge 1/2 marathon coming up.

Had the best intentions but not the time or energy to work out this week. Finally finished my internship yesterday so hopefully I can get back on a schedule.  Ran 6 today on the rail trail.  It was a nice cool morning.  Got out about 7am.  Saw a deer (doe).  She was eating grass next to the trail (only about 10 feet off).  She looked at me while I passed but didn't run off.   I hope she's not that brave during hunting season.

My AP was 10:35.  Came home and met my daughter and helped her paint her office.  Then came home and cut the grass.  Finally got to put my feet ... felt good! 

Finally got my hubby back last night after 8 days of training.  He fell asleep during the Nascar race so I snuck out to the gym without waking him.  Ran 3 miles did some stretching and ab work.  Got home and in the shower before he woke up.  Wanted to get my run in before tomorrow because I have to get up extra early to take my grandson to PT in Baltimore in the morning.  

Went spinning this morning then walked 2 hours this evening after dinner.  Love this weather!

Ran at the gym on the treadmill.  Warmed up for a mile then ran one mile @ 8:49.  Recovered for a half mile then ran another 1/2 mile at 8:49.  Recovered for another half mile then ran .25 mile @ 8:49.  Ran the rest out easy to make 4 miles.  

Enjoyed spinning again today!  I was supposed to run 2 miles today but felt the spinning would be just as good if not a better workout.  (at least longer)

A beautiful morning for a run.  Got up at 6am and out by 7am.  Overcast and cool. perfect.  Ran on two of my favorite roads with hills (Rosewick and 488).  QP and I use to run 488 together on Saturday mornings and it has a killer hill.  I was planning on doing 13 today but I was done at 10.5 but pushed it to 12.  I am taking care of my grandson today and wanted to have something left.  I forgot to bring my IT strap so I didn't know what was going to happen but I didn't need it.  My IT band behaved and didn't act up.  The best part was when it started drizzling the last 2 miles.  Just what I needed to refresh and energize for the finish.

3 in the hood  beautiful morning!

Ran on the treadmill at the gym.  Had a had time getting into the tempo run part.  I was having a mental battle.  Then I thought of all the people in my life who are strong and push through being uncomfortable or in pain.  My grandson who has had multiple surgeries and health problems in his first 2 years of life and my mother who just had her 2nd major stroke in June.  If they can recover and fight to get well I can run a simple tempo run, as uncomfortable as it may be, it is nothing compared to what they endured.  

1/2 mile warm-up, 4 mile tempo @ 9:21, 3/4 mile cool-down. 

spinning :)

Ran 2 miles this morning then another 2 miles this evening.

spinning!  Left 15 minutes early because my hamstring felt like it was going to pull.  It kept sending me warnings of shooting pains.  Decided to hop off the bike before I had an injury.  Took it easy the rest of the day.  Doing my long run tomorrow since I couldn't do it last weekend.

What a beautiful morning for a run.  I went to the rail trail.  cool, breezy, and sunny.  I decided to do my long run today because I was out of town last weekend and couldn't do it.  I think I will make Wednesday my new long run day instead of Saturday.  Seems to be less conflict on Wednesday.  

AP: 11:11  slower than I like but at least I got 13 done :) 

3 miles in the hood this morning.  Nice and cool.  Love this weather.  Liking my new run schedule.  Doing 6 tomorrow.

Had a great visit with QP.  We went to my gym and we ran on the treadmill today because of the nasty outside weather.  We had a delicious brunch at my house afterward of farm fresh egg omelets with peppers and cantaloupe from the garden.  Feeling happy :)

Spinning today.  Worked up a real good sweat!  

Ran my long run today.  13 miles on the rail trail.  Felt really good at first but my AP was still slower than I like.  I really struggled the last 3 miles, taking frequent walk breaks.  I kept wondering how I was going to finish this race at a faster pace when I'm having such a difficult time at a 11:00 mile pace.  Guess I have to keep trying to go faster although I don't like it.  

Resting tomorrow then I will do an easy run friday and try some speed work on Saturday.   

2 miles in the hood to loosen up.

5 easy miles.  Ran on Rosewick Rd because it offers some hills.  Nice doing my long run on Wednesday so I have more time with my hubby on Saturday :)

Went to the trach at the local community college to do speed work today.  I got to the track after church, about 11:30.  No one was there and I was happy to see one corner of the track was under shade.  Looks like the school doesn't use the track for running anymore but they use the field in the center for soccer.  I could tell its not used for running because part of the lanes are covered by the field grass.  There is also benches set up right on the straight away.  Still plenty of room for running though.

The surface of the track is nice and rubbery.  Felt good on my feet and legs.  I did a warm up then chose to do one lap at 8:40 pace.  I picked up the pace for my speed lap and was surprised by the pace I saw on my watch.  My speed was in the high 7's and low 8's.  Couldn't believe I was running that fast.  I guessed the track was bouncing back allowing my pace to be faster.  I did 2 quarter mile speed laps with a recovery inbetween.  Then I did 1 half mile speed run trying to keep my pace around 8:40.  After another recovery lap I did 1 more quarter mile lap of speedwork.  After that I finished out to 5 miles just toying with my pace to see if I could judge my speed.  I was pretty accurate at guessing my 10:30 and 9:30 pace.  

Can't wait to do this again next Sunday.  I'm hoping I can get more 1/2 mile laps in and work my way up to a complet mile at 8:40 ... We'll see :)

Spinning today.  Great class.  Classes will be starting 30 min earlier starting next Tuesday (5:30am).  Wonder if that will make a difference in attendance.  There were 4 of us spinning today.

13 miles on the treadmill.  I knew it would be boring but had to try to keep myself busy.  I listened to podcasts on the "No Fly Zone", the origination of the "Happy Birthday" song, and the  amazing features of the duckbill platypus.  (Did you know they lay eggs and secrete milk to feed their young?)  Amazing.

I also watched events on the news about the 50th anniversary of Martin Luther King, Jr's. "I Have a Dream" speech on the Mall in DC.  Things sure have changed for the better over the last 50 years.  

Before I knew it I was done and glad to be done.  I think I have done that only one other time and that was with my favorite pirate.

Two miles in the hood just to loosen up and wake up.  Had to use my headlamp but it was so dim I just took it off and held it.  Gotta get new batteries.

Went to the park and ran a shady loop.  Nice breeze today.  Another runner on the trail saw a snake cross the path.  Kept my eyes open and altert for more.  Excited about doing speedwork again tomorrow at the college track.  Hope my legs hold up for this training ... the race is coming up fast.

Speedwork did not go as planned today. I went to the college and the gates were shut tight ... and locked.  So I went to the local high school and found the same thing.  I was disappointed and tired of driving around so I went to the rail trail.  Everyone and their mother, uncle, brothers, and sister was out.  And so was I.

Did a warm up then ran spurts at 8:40 stopping my watch while I recovered.  I did this until I reached a total of 1 mile at 8:40.  Ran an easy mile.  Was going to do more but felt an uncomfortable feeling in a tendon in my ankle (not something I would call pain).  Decided not push it since I lost momentum by driving around so much.  I also missed the nice spongy surface of the track. 

Next week is my easy week.  No long run or speedwork.  Think I'm ready for it.

2 miles in the hood. Need new batteries for the headlamp. They were a little dim.

Early spin class. Start at 5:30am now. Liked it. Nice to have more time to shower afterwards.

5 easy miles on the trail. Felt great today. Cool weather ... loved it.

AP: 10:05

4 easy miles in the hood.  Mornings are getting darker.  had to put new batteries in my headlamp.  

My hubby is out of town so when he is gone my kitties take liberties.  When my alarm went off at 5:30 to get up for my run I realized there was one kitty on my right and one on my left.  I was pinned down.  Didn't take much for me to decide to stay in my kitty sandwich.  Met my daughter at 9:30 and we went to the Rennnaisance Festival.  Great people watching!  

After the festival I ran in my daughers neighborhood (around 4pm).  Lots of hills and lots of fun. I had more energy than I thought I would after a day of fried cheese, fried pickles, pretzel dogs, pretzels, fried mac and cheese, and caramel apples :)

3 in my daughters hood again.  Will be doing lots of driving this week.  Not sure how my workouts are going to go.

5:30 am spinning.  I like the earlier class time.  I actually liked my instructor today too :)

My husband had a medical procedure this morning so I went with him in lieu of my long run.  All went well.  Grateful for a good life.

My grandson had a medical procedure today so I went with him in lieu of a run.  Everything great with him too!  Happy days!

Ok.  All this driving and not much running has left me feeling like a sloth.  I feel like I'm jiggling everywhere.  Need a good core routine.  Any good ideas?

Race in three weeks ... worried and excited.

I hate hate hate the fact that I have to worry about my safety when I want to be outside.  I wanted to go hiking sooo bad today.  The only interesting place to hike around here is Cedarville park but its not safe alone.  Settled for grabbing my mace and heading out in the hood.  At least if I scream someone can hear me there.

  Ran 1 ... walked 1 ... ran 1 ... walked 1.  I wanted to see what a fast walk mile looked like (15:27).  Ended up with a 12:58 AP.  At least I was enjoying the outdoors, not like I wanted, but atleast I could be outside.

I've given up on finding a track for sunday speedwork. I figured I wont be running on spongy ground for the race so get over it.  I ran on Rosewick road.  I am not running with water so I can simulate the race.  I plan on using the water stops (every 2 miles) at the race.  I ran 1 mile out warm-up (10:40) then ran back at a fast pace.  I didn't look at my watch, just pushed but tried to find a comfortable form and breathing.  I was surprised to see my pace was 8:42 for mile 2.  Happy!  Stopped for water then decided I wasn't going to stop my watch anymore because the race clock doesn't stop for me.  If I want to make my goal I have to plan for it.  

I ran easy for the next 1/2 mile then tried to find out what my tempo pace felt like.  I did the next 1.5 miles at 9:41 (good for me lately).  Stopped for water again without stopping watch and ran last mile easy 11:55 (not good).  

I can see I need to speed up my water stops and work on keeping my tempo run around 9:30 to make up for the stops.  9:30 for 13.1 seems a little daunting right now.  Gonna give it my best.

QP ... Wanna do some planks?

3 miles in the evening around my daughters neighborhood.  She has some serious hills.  Downside is a prominent slope on both sides of the road.  There are some roads with sidewalks but they are concrete which is a very hard surface for running.  I would switch off from slopey road to flat but hard sidewalk.  Thats the only downfall ... the rest is great.  Love the neighborhood and friendly people I see out walking.  I found one section of road that has a speed camera and flashes your speed.  It picks me up so I I see a "6" flashing as my mph as I run by.  I think I could have some fun with that.

17 mile spin.  Still enjoying the 5:30am start.  Enjoyed the instructor today too.  He acted kind of normal.

13 on the rail trail.  I was worried I wouldn't make it out there today.  I got home late last night from class and had a 10:00 doctors appt (totally messes up my morning).  I have to leave my house at 2:30pm for another evening class.  I set my alarm for 5:30am.  When it went off ... I turned it off (didn't get to bed till 11:30, not enough sleep for me).  Got up at 8am :)  Went to dr appt early and they saw me early 9:45.  Was done by 10am :)  Went directly to the trail and enjoyed this simply beautiful day.  Finished my run at 12:45,  back home to shower, eat, blog, then back on the road.  Life is good.

Got a nasty bra rash ... owie.  

Ran 5 miles in the hood.  Then walked 3.6 "Out of the Darkness" walk in memory of my friends son who took his own life back in April.  Tough day.  Lots of memories of loved ones lost recently.  Hug each other. love each other. no matter what.

Did speed work this evening on the rail trail.  Beautiful temps :)

Ran two miles above projected race pace (9:45)

Mile 1 warm-up, mile 2 (9:02), mile 3 recover, mile 4 (9:20), mile 5 recover.   Can't help but remember when I ran 20 miles with an AP of 9:30.  Don't know if I'll ever see those days again although they weren't that long ago.

bought new inserts for my shoes today.  Hoping these will relieve some sore ankles.

Spinning   17 miles. One of these days I gotta get a bike

Ran 13 on the rail trail. Saw two big wild turkeys. Autumn is here!  Last long run before the race.  Yeah!!

Had a great weekend biking, kayaking, and enjoying the mountains.  This is taper week for me. I feel like I've been tapering for a week already (probably because I haven't run since last Wed).  I know I can run 13.1, so not too worried about it.  Its just a matter of what pace.  My goal is 9:45 ap.  My run this morning was AP of 10:38 ... comfortable.

Can't wait for packet pick-up.  Will be scoping out some new shoes :)

My race has been postponed because of the furloughs.  Another month to train.  Bummed I can't taper and carb up.  

Ate like a glutton last night.  Had cheese and wine before dinner,  then a hamburger with beans and corn, then 4 pieces of brownie, and finally a pint of oreo cookie icecream.  I was so full and sugary that my legs were jittery.  I was surprised I slept. 

Woke up this morning feeling terrible.  Decided to go run even if it meant puking on the trail or messing my pants.  I had to get this junk out of my body.  I was amazed how good I felt after I got started.  Felt energetic ... this suprised me.  Must have been all the icecream. 

Felt good after a few miles of sweating.  Saw a group of turkeys.  They were pretty big.  Started thinking about a thanksgiving feast.  How quickly I forgot about my gluttony the night before. 

Rode the bike on the rail trail (26 miles).  Beautiful morning.  Lots ofpeople out.  I rode an old rusty bike my husband brought home.  I had him pump up the dry rotted tires and grease the chain and gears for me last night.  Test rode it in the culdesac, seemed fine.  I felt the seat needed to be higher but he convinced me it was fine.  

2 miles into the ride I realized the seat was not high enough.  It was driving me crazy not being able to extend my leg and get the full use of the rotation.  Thought about turning around and calling it a day but I didn't want to .  I decided to stop at my mom's house (mile 6), and see if I could find an alan wrench.  When I stopped everyone was sleeping so I crept into the snake filled carport and searched disintegrating boxes for tools.  I saw some carborator cleaner and grabbed it to loosen up the bolt and had to settle for a screwdriver.  I sprayed the rod and bolt for the seat but the screwdriver was not going to work.  I needed to find an allan wrench.  I felt defeated but decided to look one more time.  I went back to the snake filled carport, watching my every step and looked through an old toolbox, saying a little praryer, "Lord, help me find an allan wrench".  Few moments later I spotted them, rusty and cobweb covered, hanging on the wall.  I thought to myself, "Lord, you are always there for me ... thank you".  I took the allan wrenches back to the bike and found the perfect fit.  The bolt was so rusty it wouldn't turn.  I had to use my foot for leverage and after three tries, the bolt turned.  I was so happy!  I raised the seat, tightened the bolt, put the allan wrenches back where I found them, and got back on the trail.  So much better with the seat height right.  I rode the rest of the 13 miles to the end then 13 miles back again.  Fun

Found a new loop in the neighborhood.  Part of the loop use to be too narrow for me to run on but since the addition of new houses, the walking trail was extended.  Now I only have a small narrow section to run, aka "the Hail Mary" curve.  I much prefer loops to running out and back again.

AP:  10:17

Spinning class was great today.  Had lots of energy.  Must have been the pasta yesterday :)

Ran the rail trail.  I had a 10am dr's appt so didn't get out until 10:30 or so.  Finished up 9 just before the rain started.  I wanted to do 13 but I had a ton of things to do at home, beckoning me.  I wish I could have started the run earlier.  I changed my next dr's appt to 8:45am so it wouldn't be right in the middle of the morning.  Hope it helps next time.

The rail trail is all flat exept for a hill that goes up to some soccer fields.  I ran the hill and wouldn't let myself walk at the top.  My phylosophy is "why run the hill if you are going to walk at the top", kinda defeats the purpose.  

AP:  10:37

Three morning miles in the hood.

8 miles in my nephews neighborhood in Newport News.  Wet but wonderful.  Enjoyed the change of scenery, could use a change of weather.

Breaking in my new shoes.  Asics, Keyano gels.  very comfy :)

What was that I saw this morning?  The sun?  Yeah!  

Got out just before sunrise so I got to see  it tease the sky on its way up this morning. 

Ran in the hood.  Great temperature and I was I was happy to see the sun again :)

spinning :)

Happy to get 13 miles in today.  Ran on Rosewick Rd.  Thought about stopping at 9 again, then 11, but remembered that when you are struggling you are getting stronger.  In other words, pushing yourself beyond the limits your body tries to set for you, makes you stronger.  It will help me mentally during the race too. 

3 miles on the rail trail this afternoon after sitting at my desk for hours. Felt good to stretch my muscles after sitting at my desk all day.

4 miles on the treadmill

spinning

cold run in the hood but felt nice.  couldnt get my warch to work today.

This is the first "cold" morning I've run since last Spring.  Temp was around 30ish.  Dug out my gloves and ear muffs and headed out at the break of dawn.  I was excited about running because I just received my CD's on learning Spanish.  I was eager to get started with my 1st lesson.             I was pleased with how comfortable the run felt.  I'm thinking it was because I had rested legs.  Normally I do my long run the day after an aggressive spinning class, but not this week.  I had to change my long run to Saturday because of my schedule.  I also went to a spaggetti dinner last night to support my niece's high school culinary program.  Whatever the reason, it was just an easy run that felt great.  Started thinking about that 20 I want to do in January ... thinking it might be possible :)

AP:  10:30

4 on the treadmill at the gym ... nice and warm.

Spinning class.  Had a sub instructor (Carmel).  Lots of people today for a 5:30 class (12)  Usually only have about 6-8.

4 miles in the morning darkness.  Nice and warm this morning.  Kept my eye out for the boogie man.  Practiced some speed just in case he jumped out of the woods to chase me :)

Ran 10 miles in Amish Country.  Parked at the Subway and ran down to the Three Notch Trail.  Amish families often use it as a thruway to the market.  Beautiful day and it was nice to run in a new place (although I had to drive about 10 miles to get there).  

At one point I could hear a horse and buggy coming up on me.  It took them a long time because the horse was just trotting.  There were 4 women and two children on the wagon and a little girl (about 4), just stared and stared at me.  I hope I wasn't staring too :)

After my run I went into Subway and got a sub for the ride home.  Great day!

Boot Camp.

New class at the gym.  Great work out.  Will have to make it a routine after my race this weekend.

I came within seconds of my goal so I'm very happy.  This is the 4th year I have run this race.  The first year I finished in 2:06, 2nd year 2:12, third year 2:18.  I wanted to end the trend of getting slower and I did!  My goal was 2:10 (9:59 pace or less).  My first 5 mile pace was 9:51.  My first 10 mile pace was 9:59.  I finished with an AP of 10:03.  Not bad considering I stopped at every water stop.  I didn't wear my watch because it stresses me out too much.  I just ran a little above my comfort level.  I kept envisioning my grandson saying "Lets go TT, Lets go!".  I didn't even turn on my Ipod.  I thought about my grandson, my form, and the shirt I was wearing ("There will come a day when I can no longer do this ... Today is not that day!").  I am very grateful for my health.

Next year I'm hoping to beat this years time.  

Did some spinning and boot camp this week.  Feels good to get into a routine again.  Ran 4 miles on the rail trail (AP: 9:43), then rode 8 miles on the trail.  The bike ride seemed so easy compared to running.  I took it easy on myself today with only a 4 mile run.  Guess I'll double it next weekend (8 mile run, 16 mile ride).  

spinning class :)  Can't wait to get a good routine again.  Life has been crazy between my grandbaby being sick and classes.  

Boot camp class.  Kicked my rear again.  Love it!  

Did my own turkey trot on the rail trail.  It was very cold (20's) this morning.  The good news is the sun was shining and it warmed to the high 20's by the time I got out there.  I managed to overdress somehow.  My bottoms were great ... too much stuff on top; t-shirt, short sleeve race shirt, long sleeve race shirt, jacket, hat, and gloves (glad I left my scarf in the car).  After 1/2 mile I was ready to come out of one layer, took off my hat, and my gloves.  Good practice for dressing for my upcoming 5oth b-day run.

Worked on school work all day, in my pajamas.  Decided to try to catch an evening class at the gym.  I thought there was a spinning class at 6:30 but I was wrong.  It was at 5:30 and everyone was coming out when I got there.  So, I got on the treadmill, ran 3 miles, and spun on my own for 8 miles.  

spinning!  Yeah :)

Boot Camp is trying to kick my butt again.  I wonder if I'll be able to walk tomorrow?

Ran 3 on the treadmill at home inbetween dinner and watching "The Sound of Music".  Felt good to do something instead of sitting around feeling the extra tummy roll forming.  Gonna sleep in tomorrow (until 6:30 ... wow)!

Ran 10 on the rail trail.  It turned out to be a beautiful sunny day.  Temps in the 40's felt great with the sun out.  AP: 10:43.  Thought of QP when I stopped to take a self photo at "Old Womans Run" (Not because she is old, but because we posed there a year or so ago).  Perfect sign for a photo op :)

spinning was brutal with the instructor off the bike.  I'm not sure what to think of a comment my instructore made... He pointed to me and said, "come one girls, you're being beat by a cougar".  Huh????

Ran 3 miles after bootcamp ... I think Brent would give me a 1000 commando points :)

Ran 5 miles on the treadmill then did a 1 hour spin (20.9 miles).  My legs were feeling it.  This was a Friday night workout for me because I'm keeping the grandbaby this weekend :)  I slept like a baby too.

Boot Camp with Carmel.  She is a non stop maniac ... little muscle woman kicked my butt.

Was going to spin but carma was working against me.  I forgot my spinning shoes, then the bike I tried to strap into had a broken strap, then the next bike had frozen handle bars that would not adjust for me.  With the instructor off the bike, I decided it was time for me to split.

Ran 4 on the treadmill.  Great sweat!  Gave me an opportunity to work on some speed.

Spinning :)

4 on the treadmill

bootcamp!

5 miles on Rosewick.  Beautiful morning.

spinning

Ran 15 on the rail trail.  Beautiful day.  AP:  10:43.  I'm sore already, probably won't be able to walk tomorrow.  Enjoying extra birthday cake today :P

Boot camp again.  I like the strength training but feel like I don't burn many calories.