Tuesday, November 23, 2010
I can't believe it has been almost a month since I ran the Monster Dash. This semester is almost over and I still haven't finished a single chapter of my dissertation. I was planning to have my dissertation done by December so I could cruise through my final semester of grad school. I don't think that will be happening. Anyway, back to the race recap.
The above photo is at the start. I am behind the girl in the blue shorts. I was way overdressed for the race. I had on a long sleeve shirt, running tights, gloves, ear warmers and a pirate dress over all of that. I like to dress up for races! It was funny to hear all the things that I was called during the race..."Go Renaissance women!" "Go bar maid whore!" and "Go pirate wench!"
My goal for the race was to run a sub-1:35 so I decided to start out with the 1:35 pacer. Well, that lasted about 1 mile before I had enough and took off. It was too crowded and I was always almost stepping on the feet of the people cutting in front of me.
I felt great for the first 7 miles. I was running about 7 min mile pace. The problem is when your longest run is only 7 miles for a 13.1 mile race. The last few miles are hard. I started to slow down around mile 7 and around mile 9 my legs were starting to feel like they might cramp at anytime. They felt like that for the last 4 miles. Luckily, they never cramped. Around mile 9 is when I started to get passed by other women. Prior to this, I was the one doing the passing. I tried to hang with them but my legs wouldn't let me. I think 5 women passed me during the last 4 miles.
I finished in 1:34:16. I was happy to break 1:35. After I finished, I waited around for my friend to finish and then we jogged the 5k with her 6 year old son. It was a great cool down.
I got home and checked my official time and place.
Gender place - 42
Age group place - 14
I was a little surprised that so many women had run between 1:15 and 1:25 for the 1/2 marathon.
I recheck the results on Sunday.
Gender place - 24
Age group - 8
Tuesday, October 26, 2010
My plan for the rest of this year:
Monster Dash 1/2 marathon - this Saturday
Drumstick Dash 10k - Thanksgiving morning
Following the Drumstick Dash, I am going to cross train, start and stick with a weight training program and do some easy running until January when I start my 6 month training plan.
Weight training is something that I know is important for a runner but it is something that I just don't enjoy so I don't do it. Well, that is going to change. I found a weight training program that I am willing to complete and I actually enjoy. I bought a TRX and the equipment necessary to attach it to my basement ceiling. No more excuses. I don't like the gym. Now, I don't have to go to the gym. I just have to go to the basement. I think/hope a strength training program will really help my running.
Monday, October 18, 2010
I did about a mile warm-up. I would have done more but the kids race was starting and I wanted to watch it. I got to hand out prizes at the end of the race! It was so cute to watch them racing across the finish line and then keep running because they didn't know where to stop.
I was told not to place in the top 3 because there was prize money and they didn't think I should get it. Okay, I haven't been training so that won't be a problem. I will be lucky if I can race anywhere close to a 20 min 5k. Side note, my hip is feeling better so I am going to start training! I have a half marathon in 2 weeks.
I started the race and tried to hold back. The first half mile always feels so easy. I ran it in 3:07. That is faster than I am going to be able to hold for the next 2.5 miles so I slow down. The next half mile was 3:17. Okay, that is hard but I think I can maintain it. I got passed by a woman about 3/4 of a mile into the race and I thought, oh well, just let her go. She didn't seem to be going to much faster than me so I kind of hung out at the back of the back of 5 runners. A few times I would fall off the back and think I should just let them go but I didn't and would catch back up. Then I decided that I was going to go the front of the pack where the other girl was and run with her. I got behind her and followed her for a quarter mile then I moved up beside her. I said, let's catch the girl in front of us. She looked over surprised that I was talking to her and nodded. So we ran together until about 3/4 of a mile to go when I pulled away from her. With a half mile to go my legs were burning and I just wanted to be done. I hear someone coming up behind me and they are moving fast. Bummer, I am going to get passed and I can't do anything about it. Good thing it was a 15 year old boy and not a female.
Final time: 20:09 - Where did that come from?
Overall place 11/272
Gender 3rd/? - Oops, I figured there had to be more women in front of me. So I won $50.
At the start of the race, I like to pick out who I think is going to win. I was right. She killed the field and ran a 17:44. Now that's fast. Second place was over a minute and half behind her.
I had planned on doing something really stupid this Saturday. I hadn't told anyone about it yet so no one could talk me out of it but I won't be doing it so I can tell. I really wanted to run a marathon after watching the Twin Cities marathon a couple weeks ago. I found a marathon in Mankato, Minnesota on Oct. 23. I was going to run it and just see what I could do without training, which is probably a really stupid idea since I have been injured for the last 3 months. Well, the marathon filled up before I could sign-up for it. Too bad I won't be running a marathon this fall.
Friday, October 1, 2010
I am working the Activ8 Mobile booth at the Twin Cities Marathon expo. What is Activ8 Mobile? Activ8 Mobile is a new company that focuses on improving the health and quality of life of individuals through the creation of active and healthy organizations.
Check out the website for more information: www.activ8mobile.com
Or stop by the Activ8 mobile both at the Expo and find out more. We will have the Bod Pod there. What is the Bod Pod? It determines an individuals body composition (fat and fat-free mass).
What is body composition?
Body composition refers to the relative amount of certain tissues in the body including fat, muscle and bone. Information regarding the amount of fat compared to the amount of other body tissues has implications for athletic competition as well as risk of chronic diseases such as cardiovascular disease and type 2 diabetes
Why is body composition important to measure?
Body composition is determined by calculating the density of one’s body. Finding out the density of one’s body provides more important information than does weight from a scale. For example, two people could be of the same weight and height, but one person may have much more muscle than the other. Since 1 lb of muscle takes up much less volume than does 1 lb of fat, and density = mass/volume, then someone with a higher percentage of muscle for a given body mass (weight) will have a higher body density. A higher body density reflects the individual’s lower body fat percentage.
How can one improve her/his body composition?
To lower one’s body fat percent, one must not focus solely on losing body weight. Rather, body fat percentage is improved through both loss of fat weight and gain of muscle mass. Therefore, healthy practices such as partaking in cardiorespiratory exercise and resistance training as well as choosing a balanced and healthy diet will all help one to reduce his/her body fat percentage.
What does the Body Composition BOD POD test involve?
* The test takes 10-15 minutes to complete.
* All tests will be administered and interpreted by Activ8 exercise physiologists.
* Participants will be asked to refrain from eating or drinking for 2 hours prior to the test for accurate and consistent results.
* Participants will be asked to change into spandex shorts (men) and shorts and jog bra or swimsuit (women).
* Participants will be weighed on a scale and then asked to sit in the BOD POD for about 5 minutes.
* Results will then be printed, and an exercise physiologist will interpret and discuss the results with the participant.
* A video of the BOD POD procedure can be seen at: http://www.youtube.com/watch?v=pwGAdNXwZWg
If you can't make it to the TC Marathon Expo but you want to do the Bod Pod, let me know and I will tell you where you can find us.
Information coming soon about an awesome new race in Minneapolis on October 17th.
Runnin' with the Law 5k
Friday, September 24, 2010
A little late but here it is…about a month ago, I completed the Minneapolis Duathlon. I can’t say that I raced it because I started the race with a friend and chatted through the first 5k, I was riding my road bike for the first time in a couple years and I my longest bike ride was 14 miles including 3 breaks to eat ice cream and taco (they way all bike rides should be). Hopefully, I remember the exciting things that happened during the race…actually, I don’t think anything exciting happened during the race.
1st run leg – 5k
They had a bunch of heats for the race. It started at 8:00 and the final heat started at 10:30. I was happy to be in heat 5 which started at 8:20. They broke the heat up into groups of about 30 runners and started them every 2 minutes. When we finally started, my friend and I started were a little freaked out because we were leading our group. We kept thinking that people were going to be flying past us but that never happened on the first run. After about 4 min, we began passing some of the runners from the previous heat/group. The rest of the run was uneventful…we were just passing other runners and a few runner passed us. I was pushing my friends pace a little bit but it was probably good that she kept me from going to fast on the first leg of the duathlon. We got to the transition in 24:02. I had to change my shoes so my friend left me in the transition.
T1 - 1:36
T1 - 1:36
Bike leg – 18 miles
The bike leg was pretty uneventful. I passed a bunch of people and a bunch of people passed me. I got passed by people on all sorts of bikes. After about 5 miles, I just wanted to get off the bike. It just seemed to drag on forever. I kept watch for the mile marker flags and they just couldn’t come fast enough. I finished the bike section in 59:08. I averaged just over 18 mph which I was happy with because of my lack of biking prior to the race.
T2 - 2:02
T2 - 2:02
2nd run leg – 5k
I was not sure what to expect from my legs. I had been racing for almost an hour and half which is longer than any training I had been doing. My legs were tired but it felt good to be running and passing other runners so I made the goal to not be passed by any women on this run. I accomplished that goal but just barely because a women came sprinting up behind me at the finish. 5k split was 23:31.
Overall time 1:50:17
Overall place 215/1385
Gender place 36/692
Age group place 7/127
I enjoyed the race. I would do it again except next time I would train for it. I think I could cut my bike time down a lot. I would like to average over 20 mph next year.
Oh yeah, It was the 4th race in the Team Ortho Monster Series so I completed my giant metal. Awesome!
Friday, September 17, 2010
Today my first day back running, I ran 5.4 miles with a friend. We ran faster than I would have run by myself. We averaged 7:38 per mile. I was done for by the end of the run but it felt great to be back out there running. My hip bothered me a little. I have to keep doing the PT exercises and hope that it helps.
Saturday, August 21, 2010
I have been running a little. My hip and knee are bothering me some but I need to run to stay sane.
On to the race report:
The Urban Wildland Half Marathon is a great race! It is a green race, even the bibs are compostable. The bibs are imbedded with black eyed susan seeeds. Cool!!! I can't wait to plant mine. The race...I wasn't sure how it would go with my hip and not running much in July. I thought I would take it pretty easy, shoot for around 2 hours. Well, I started out and I was excited to be racing and I felt good. I passed the first 5k in 22:05...oops that was way too fast. But I was feeling so good so I thought maybe I will just go with it. At mile 4, my hips started giving me some trouble so I slowed down and continued to slow down for the next 6 miles. It was miserable to be running and to have blown up so badly. People were passing me left and right. I got to mile 11 and said to myself just go, get this race done with. Okay so I picked up the pace a little and started to pass people. I finished in 1:42:59. Better than I thought I would do.
16/254 age group
The bib while a great idea, in practice it wasn't so great. It fell off around mile 4.5. I grabbed it because I really wanted to plant the seeds.
So I have a duathlon in a week. I have yet to ride my road bike this year and I probably won't ride it before the race. I commute to school by bike but it is only 3.5 miles a couple times a week. This is the extent of my bike training. The bike portion is 18 miles. I did bike 14 miles one day this summer but I don't think it counts because I stopped twice for ice cream and once for tacos during the ride. Should I ride my road bike or just use the commuter that I have been riding all year?
Back to studying...
Friday, July 30, 2010
Therefore, I am going to physical therapy. I had my first session of PT last week which was an experience. My appt. was at 10:30 so they tell me to get there at 10:15 for paper work so I do. I then start waiting for my PT. Finally at 11:15, as I am heading up to the desk to see if they forgot about me, my PT comes to get me. She says they have overbooked her and that she also has an 11:00 appt. and that my appt. will take about 45 min so she is going to work with both of us. It turns out just fine but I just had to do a lot more waiting. I left around 12:30. But she is suppose to be one of the best PT around so I am willing to wait if it means the pain in my hip will go away. I left with 4 stretching exercises.
On another note, I really want to become a Brooks I.D. member because I love Brooks products. I only run in their shoes and I just got a new pair of the Brooks PR short. Wow, these are the most comfortable shorts for running. Back to becoming a Brooks I.D. member, I sent my application in a couple months ago and just received word that I needed to send in a referral form. I have to get a sales rep, Brooks GURU or a store owner to recommend me. I have no idea how I am going to do that because I don't frequent one running store. I usually go to the store that I have a gift card to. Ideas anyone?
More to come...soon I hope.
- bicycle pacman
- TRX certification course -awesome!
- Bod Pod testing
- VO2 max test
- half marathon next Saturday
Tuesday, July 20, 2010
Saturday, July 17, 2010
The last stop was at Pineda Tacos. I was so full by the time we reached the taco place that I didn't order any tacos. They only had large combo plates so I just shared a Guava nectar with a friend and ate some of the leftovers from the other Cycle Fest riders. All in all it was a great day for cycling! The Collins family also did a great job of picking out an awesome route that utilized mainly off street bike trails.
Plus they made these awesome Collins Family Cycle Fest accessories for our bikes or you could wear it as a necklace like I did!
Oops, I don't know how to change the photo so I am not sideways.
Yeah! Next Saturday is the annual bicycle Pac-Man. Where we race around South Minneapolis playing a game of Pac-man on our bikes. There are even people dressed up as fruit.
Yep, that's me dressed as a banana!
I love summer and all the great opportunities to ride my bike with friends!!! Yeah for Minneapolis and all the awesome bicycle crazy people!
Wednesday, July 14, 2010
Tonight, I am heading to the MDRA fun run at Minnehaha Park at 6:15!
Friday, July 9, 2010
Thursday, July 8, 2010
They have done these fun runs for many summer but yesterday was the first time I did it. The weather left something to be desired. I was planning to bike to the park but it was raining when I was heading out the door so I opted to drive instead. It stopped raining before the run but it was very hot and humid. The air was so dense, it felt like I was running through pea soup. Side note: I haven't actually run through pea soup, it is just what I would image it would be like.
Since I ran a half marathon a few days ago, I decided to use it as a tempo run. They said the numbers were less than usual because of the weather. There were only 3 women and 8 men. The majority of the runners were from the Minnehaha Academy cross country team.
There wasn't anyone running my pace so I ran the 8k by myself. I was a little disappointed in this because I was hoping to find some people to train with, maybe next week. I finished in 35:10. I am happy with that time. I got a ribbon for participating.
After the race, they have drawing for prizes. My name was the first one drawn. Yippee! I could pick from a bunch of race t-shirts or a mug. I picked the mug. I have so many race t-shirts that I don't know what to do with them all. Plus, I think would feel a little weird wearing a shirt from a race that I didn't run. The mug is from the City of Lakes 25k in 2006. Do I feel weird about drinking from a mug from a race that I didn't run. Wait, let me check...nope, the water tasted refreshing. Here is a picture of the mug and ribbon!
Monday, July 5, 2010
I set my alarm for 5:25. The race started at 6:30. I figured that I would have plenty of time to eat and get to the race by 6:00. I was a little worried about parking but that wasn’t a problem at all. I got to the race a little before 6am and got in line to use the porta potty. The line was so long that it took 20 min for me to get to the front of it. I was hoping to run into Julie before the race. She is another blogger from the cities with an awesome name!
No time for a warm-up but it was 85 degrees and humid so just walking to the starting line made me break into a sweat. With the heat and humidity, I was trying to decide if I should try to go sub 1:40. I have really only been running 3 days a week with no races in mind, just running. So I decided to line up with the 1:40 pacer.
The race starts after a quarter mile with the pacer, I decide I want to run a little faster but I am not quite up to running with the 1:35 pacer so I am on my own. I have my Garmin set to give me half mile splits which might be overkill for a half but perfect for a 5k. I want to see 3:40-3:45. I actually did a good job of keeping it between 3:35-3:45. I had one 4:17 on the crazy long hill and a couple 3:23…oops too fast.
Mile 2 or so – a girl passed me. After following her for a mile, I run up next to her and ask if I can run with her and say we should catch the girls in front of us. We chat for a bit and then run together for a mile. Then I fall behind on a long gradual down hill. She yelled back that she loves down hills. At this point, there is a crazy downpour that cools me off nicely and fills up my shoes so they become kind of heavy. I pass the girl after a couple more miles.
I am surprised how quickly the half miles are ticking away. I try to smile at the people cheering. Sometimes they tell me that I look strong. It actually helps me when they say that because I think to myself, “yeah, I feel strong”. Around mile 12, after I just passed two guys, a woman yells to them, “You’ll never catch her. She is still smiling.” They just laughed but never caught me.
Mile 9 – I see a police officer that I know from some fitness training that I have done with the MPD so I yell hi to her and we exchange a few quick words but I have to keep racing. A guy passes me and says you seem like you are having a really good time. Yeah, I am having a good time and to think I didn’t want to run the race yesterday.
Mile 11 – I see Steve from Steve in a Speedo. I wish I had yelled, “Steve in a Speedo, I want to be a foxy Moxie.” I thought of that just after I had passed him. He was having a giveaway on his blog for a Sugoi running skirt.
Mile 12.5 – a girl passes me. She is flying…I wonder how she can be so strong this far into the race. I let her go. A minute later…what you just let her go, you have less than a half mile and you can’t push yourself for only half a mile. Okay, I pick up the pace. (these are the conversations that I have in my head while racing) I don’t catch her but I tried.
Time: 1:36:52 (Yeah, I made my goal of sub 1:40!)
Pace: 7:24 per mile
Overall place: 99/2375
Sex place: 17/1321
Age group place 4/250 (I would have loved to make top 3 but that can be a goal for next time)
End thoughts – I really enjoyed the race and am looking forward to my next half marathon. This always seems to be the case even though I usually don’t want to race the day before. After the race, I am usually quite happy that I did it.
My legs have been tired today. My ankles and feet seem to be a little swollen so I am thinking about trying compression socks for recovery. Has anyone used them? Do they help you with post-race recovery?
Friday, July 2, 2010
I didn't do anything crazy on the track. Here is the workout:
200m - :45
800m - 3:02
400m - 1:31
400m - 1:31
200m - :45
200m - :45
200m - :45
Yep, I have one pace. Run everything at basically the same pace. I can't seem to run 200m faster than 800m.
The best part of thee workout was at the end I decided to do barefoot strides on the infield of the track. I did 6 x 100m. It felt so free to run barefoot in the cool morning grass. It was a great way to end a workout. I am going to try to do 1 track workout a week and end each workout with barefoot strides.
On anther note, I have been using the TRX for 2 weeks now and love it. I will post about it later with some pictures. It is a great strength training workout.
Thursday, July 1, 2010
I got a package in the mail this week.
It was from Erica over at I Run Because...I Can. She had a GU giveaway and I won! I am super excited to try out all the different flavors. Thanks Erica! This is going to come in handy for my upcoming race.
Friday, June 25, 2010
Here is a list of races I am thinking about:
Red, White and Boom! Half Marathon
Boston Scientific 10K
Urban Wildland Half Marathon or Shakopee Derby Days 5k -Same day so I can only do one
Recommendations of races to do? Perhaps your favorite race?
I am also looking at purchasing a pair of racing flats. I really like my Brooks running shoes so I am thinking about the Brooks T6 racer. I am a little worried they will be to wide for my feet since they are unisex and I have really narrow feet. Which is actually another reason I like the Brooks brand, the shoes tend to be narrow compared to a lot of other shoes. So I am wondering if anyone has tried the Brooks T6 racer? What do you think? Would you recommend them?
Tuesday, June 22, 2010
So he didn't actually recognize me until I said hi and introduced myself. There was a costume contest so I dress up like a derby girl. I took 2nd in the costume contest and won my age group for the race...not bad for running in a dress and crazy large hat. Enough about that.
My friend and I met up on Tuesday morning and went for a run around lake Calhoun. It was a great day for a run and so much fun to catch up with an old friend.
Hopefully, we will meet again soon for another run. I love running with other people. I have really been missing my totally awesome training buddy since she moved to Houston, TX. She was the best training partner that I've had! She got me started running in the mornings and she was crazy fast. I use to only run in the afternoon/evening but now I run at 6:30 am...surprising, I know!
Thursday, June 10, 2010
My friend picked me up at 6am. Side note: I had my alarm set for 6am. I figured that would give me plenty of time to get dress and eat breakfast before my friend picked me up. Well, I didn't have to worry about not having enough time since I woke up at 4:30. That is just too early. I still didn't eat breakfast until about 6am. The race start was at 7am so that may have been cutting it close but it worked out okay for me.
We got to the race at about 6:20, easily found parking and headed to the starting line to join the thousands of other runners getting ready for the race. I ran into another friend at the starting line so we started the race with her.
We decided we wanted to start out running 8 min per mile. We did a great job of holding that pace for the first few miles then I started to get excited and push the pace a little. We ran the next few miles at 7:30-7:45 pace. We hit a nice long hill and slowed down a bit. I was feeling pretty good but decided before the race that I wanted to run the whole race with my friend so I stay with her and continued to chat. We talked the entire run. Perhaps we would have run faster if we hadn't talked so much.
Pace: 8:16 per mile
Wednesday, June 9, 2010
I have done 3 Team Ortho races in the Monster Dash Series. Here are the 3 finishers medals.
Aren't they awesome! Stained glass medals love it! Team Ortho races are great! I will post race reports soon for each of the races I've done this year. All 8 of them...wow, I've gone a little race crazy this year.