Category: Goals

Slacker Reboot -Training to SLO (and beyond)

Back in February, I had a few issues with my legs not feeling so good. I figured it was caused by overuse as the training plan that I had been following was a little overeager. The mileage that it was calling for was a little intimidating. 40 mile weeks are great for some people and in theory I like them, but come on, Slacker over here. Weeks 2-5 hitting 40 was yowza! I never actually hit that mileage but I was running more than I was used too. After the ugliness that was the Heart & Soles 10K, I took a week off resting my ankle, Achilles and basically my left leg and started fresh with a new plan. A Slacker Plan. I tried using it leading up to my half in March and I am planning on continuing with it through SLO and for the beach half I want to run in May (doh!).

I thought about what worked for me before 3 days a week and then I considered the fact that I want to run more races this year and continue to improve my times ( sub 2 please?!). Plus there was my goal of hitting 750 miles this year. So I decided on 4 days a week and decided to call it 4-5-6-SLR.slackerplanAnd either 1 long run (L), or a track workout (S) or a race (R) on the weekend. Why does it need a name? Because I like names. Why so many letters? When I figured out the SLR almost looked like Slacker, I tried really hard to come up with a word for C or K, but no luck yet. 😦 Maybe someday I can graduate to 5-7-9 🙂    Kind of random, but does anyone else remember that store?

There are no set days and I can switch of the mileage and work out when I want. Plus, with 3 different towns and a treadmill to choose from, I have a lot of flexibility. And I don’t get frustrated when I miss a Track Tuesday or hill interval Wednesday because I can do them on whatever day I feel like it. Now I don’t feel guilty for never running on Fridays. 🙂 I would like to get to the point where a weekend long run is at least 10 miles; every week. I’m not there but I’m working on it.

Double rainbow!
Wednesday morning’s commute! Double rainbow!

So with that being said, after Monday’s crazy rain and a Tuesday rest, I headed out Wednesday for a quick 4 miles. I wasn’t feeling the run for some reason so I wanted it done quickly. I was aiming for as close to 5k race pace as possible. I had missed my Wave Rider’s so I ran in them that night. Maybe it’s all in my head, but I am faster in those shoes. My first mile included a little warm up and then I was off. Miles 1-3 felt good, I hardly felt like I was pushing. When my Garmin chimed at mile 3, I saw a chance to push. If I pushed- hard- I could pull off 4 miles in what was my very first official 5K time- 35:44. So I pushed. 4 Miles- 35:35-holy crap. This left me on the backside of the lake so it gave me plenty of time to walk it out and breath after. I was super stoked.

photo 3Thursday called for 5 easy miles. The first 2 miles were pretty good, but by starting my 3rd lap, I knew I wasn’t completing 5. My ears were freezing. I can’t stand cold ears, they hurt, so I figured one more lap would bring me to 3.5 miles and I would be done for the night. Which I was ok with because there were a few border collies out for an evening walk. They looked well-behaved, but then I never expected to be attacked by one in the first place a few years ago. I admit I never took my eyes off of them when I ran past and my hand may have strayed to my pepper spray. I had a 1/4 mile left to complete when I got to add a new animal to my animal encounter list-

Run for your life!!!
Run for your life!!!

Yep, these guys are actually pretty scary when they charge you and then try to follow you. Great for a strong burst of speed at the end but freaky. Then I realized they were between me and my car. Boo.

My weekend looks pretty clear. No complaints, I would love to sleep in. I need to get in a long run and an easy run at some point but other than that, nothing. I can’t even begin to say how much I am looking forward to that. 🙂
Anyone else have an aggressive goose (or any animal) encounter?
How was your week? Anyone racing this weekend?

 

Wine Country Nostalgia

When I line up at the starting line this weekend, it will be for my 4th Wine Country 1/2 marathon and my 6th 1/2 overall.   It has been making me feel a little nostalgic.

I ran my first 5K in the fall of 2010 and then turned lazy.  I drove NikeC down to run the Surf City 1/2 in February 2011 and watching all the runners, I noticed that they didn’t look like the stereotypical runner.  Sure, some of them did, but a lot of them looked like average joes; like me.    I decided “I can do this”.  So I started “training” and ran my first 1/2 marathon in April of 2011. It was only my second race.  I say training lightly because according to an old training log, I only ran/ walked 12 times before that 1/2 marathon.   Oops.

On race morning I had no idea what I was in for but that also gave me the benefit of not being that nervous.  I broke so many running rules that day.  I borrowed NikeC’s iFitness belt that I had never used before.  I also ran in a cotton t-shirt and heavy tennis shorts.   I really had no clue what I was doing.

My only goal for that day was to finish under 2:30:00.  I paced my run by song intervals.  Run 1 song, walk 1 song, and so on.  I remember that C’s husband was running as well but I didn’t really know him that well then.  He passed me at mile 5 and I never saw him again.   This was also the point that I learned how the HOB Fun Run (my very 1st race) had spoiled me.  As I was running, I felt a looming presence behind me.  Sure enough, there was a semi truck coming up the road.  Holy crap, the roads weren’t closed!!!  To this day, HOB is the only race I have run with closed roads.   Truthfully much of this race is a blur.  I know that by mile 10, I was feeling pain in hip muscles that I didn’t know existed.  My feet also felt so bruised and that feeling stayed for almost a week after.    I think my interval plan had faded to run 1 song, walk 2 but I really don’t remember.   The course is all rolling hills, and the one at the end was steeper and I was so tired.  As I rounded the last turn to the finish line, a volunteer yelled out that I should run faster; that I only had a little way to go.  Didn’t she know I couldn’t move any faster?!   I didn’t meet my goal but I was proud of what I had accomplished.  NikeC and my mom were waiting at the finish line for me.

Finish time- 2:37:50.

Awww, my Federer hat, I miss that
Awww, my Federer hat, I miss that

My running after that was hit and miss.  I ran a few more races that year and then winter started.   I returned to Slacker status.   In 2012 I signed up for Wine Country again.   I trained slightly better for this one, 26 runs before race day.  🙂   However they were all pretty short.  Then 2 weeks to race day, I woke with the worst stomach flu I can remember.  Like I was so sick I called in sick to work for 2.5 days.  This was the first time in almost 5 years that I had called in.  I managed 2 short runs over the next 2 weeks and still felt like crap.  To make matters worse, that lovely time of the month (sorry boys!) started the day before the race.  Race morning was wet and rainy and my ankle hurt.   Maybe I should have DNS’d but I headed out with the goal of just beating the previous years time, even if by just 1 second.

They changed the course from a loop to and out back.   I learned just how demoralizing out and backs could be.  I was barely at mile 5 when the runners were already passing me on the way back.    Waah.    I pushed on but I was miserable.  I had no idea what my pace or time was because my Nike+ app had malfunctioned and I didn’t realize until a mile and a half in.   Adding insult to injury, the clean up crew was picking up the mile markers on the other side of the street while I was on the return portion of the race.  Ouch.   Then at mile 12, I think I scared a race volunteer.  He was trying to be supportive and cheer us on, but he also said that it was 10:30.  The race started at 8:00.  There was no way I was running the last 1.1 miles in less than 7:50.  I burst into tears, loud caterwauling sobs and visible tears.   He had no idea what to do, I wish I could go back and apologize to him now.   The last mile was partially on a dirt path leading to the finish line, I cried off and on the entire mile.   Crossing the finish line, I realized that the race had started late and if I had pushed just the tiniest bit at the end, I would have hit my goal.  They also switched from medals at the finish line to wine glasses this year.

IMG280
Me and the pops

Fall of 2012 is when I started to get serious.  I broke :30 for a 5k and finally got under 2:30:00 for a 1/2 (City to the Sea).  My goal for 2013 was to get under 2:15:00 in a 1/2.  When I registered for Wine Country, I was glad to see that website said they were going back to the loop course of 2011.  I also knew that with how hilly the course was 2:15 was unlikely so I was shooting for 2:20:ish.     I lined up at the start line feeling nervous like usual.  5 minutes to start, they announced a course change.  Instead of the little killer hill at the end, we would be going all the way down to another street and then up.  This street was the little hill x10.  My car doesn’t even like going up the street.  WTH?!  Not cool!

This race felt better than the previous ones.  Even though work had cut into my training, (changing offices, longer hours) I felt more prepared.   Nike+ worked fine this time and even though I went out faster than I should, I maintained for the first 8 miles.   I slowed as the miles went on and I remember being jealous when the girl in front me had the energy to jump in the air for the photographer at mile 11.   I managed a smile grimace.   I hit the final hill and crawled up it.  But at that point with what Nike+ was telling me, I knew I could walk and still get under 2:20.   And walk I did.  According to Nike, the elevation gain was 200+ feet in .15 miles.   I am not sure how accurate it is.  Maybe it wouldn’t have felt so rough if it wasn’t 12.5 miles into the race.  I then walked a bit more at the top to get my heart rate back down.   I was so pumped to cross the line this time.

Finish- 2:14:04- woo hoo!!!IMG901

The pops again!
The pops again!

 

 

 

 

 

 

 

I drove the course today, both to refresh my memory and take some pictures of the course.  The beginning seems hillier than I recall and the middle stretch longer.    With the last hill, I would have to hit mile 12 at 1:45 in order to break 2:00.   While I would absolutely adore doing that, I am not going to injure myself to do it.   I have another 1/2 in 4 weeks, so I have to keep that in mind as well.  As of right now, there have been no course changes announced this year.  The race did announce that half marathon finishers get a medal and a wine glass this year.  Yay!!!  It’s the little things right?

Anyone have nostalgia for a particular race?

Happy Wednesday!!!

January Recap

Yesterday was a glorious rest day.  It was a longer than usual work day, so that plus my tiredness from Monday and Tuesday turned into a rest day.   I won’t lie, it was pretty nice.   I still played nice with my foam roller but other than that no running or running shoes.  I did end up going up and down a ladder a ridiculous number of times at work.  We finally took down the last of the Christmas decorations; the garland strung around the exposed beams in the ceiling.   That turned out to be more of a workout than I had planned.  🙂

My plan called for 6 miles yesterday but just like the 8 on Tuesday, I made adjustments.   I swapped yesterday’s run and today’s rest day.   I was still not feeling it this evening so I ran 5 and called it done.  I think that a plan needs to be adaptable to the runner.  I could have forced myself to run the last 3 on Tuesday and the last 1 today but they would have been crappy miles.  I would rather have quality over quantity.   Which is kind of contradictory as I am trying to up my mileage, but I want to do it smartly.

Tonight started out a little stiff but just over a mile in, it finally eased up.   I wanted to keep it easy tonight but my feet must have disagreed- I kept punching the treadmill!  😦  Oops.  I made sure to keep my breathing even and if I felt like I was getting huffy, I would slow down.  I took advantage of those moments to drink water without spilling it all over myself.   🙂   NikeC showed up at some point and texted me that I had outrun everyone around me.  When I showed up, the treadmills were mostly full but I found one near the door surrounded by people who were just arriving and jumped on.  2 miles in they were all gone.  Did I smell or something?

1-30-14

I finished out my 5 and walked a cool down.  I then stretched before cleaning my machine.  Yes, I stretch on the treadmill; those bars sure are handy.  🙂  I chatted a bit with NikeC before heading out.  She’s running Surf City this weekend, woo hoo!!!  She’s gonna rock it, I know.  I then headed home for a nice warm shower and my roller.  I was also able to catch up on Supernatural while working on this post.  I was only distracted a few times.  🙂

Back to upping my miles,  I decided to try doing a monthly recap.  That way I can see and share what I’ve done- what worked and what didn’t.   Tonight was my last run for January, so here goes-

January

77 miles?!  Sweet, especially considering I took 8 consecutive days off when I was sick.    Looking at those numbers makes me proud but it also shows me why I am tired.  I went from a 30 mile month (granted it was December) to just shy of 80.    I would like to stay around this number of monthly miles but I am rethinking some things, got to work out the kinks.  I think I had a few good ideas while running tonight but any great epiphany had while running should always be slept on first.  Right?

Tomorrow is Friday, woo hoo!!!! How was everyone’s weeks?

How did your resolutions/ goals go for January?

Who are you rooting for on Sunday?

Shopping and running, a few of my favorite things

I had planned to get my long run in on Saturday morning before heading out to do a little shopping for the day.   My alarm went of at 6:35, my head hurt and it was still dark.  My phone said that sunrise was at 7:07 so I rolled over hoping the headache would go away.  A second alarm went off at 7:08 and my head was just pounding.   Bloody hormones and that’s all I’m going say about that; so I chose to sleep more.

It was prettier in person
It was prettier in person

I made myself face the day a little before 9.  I got ready and headed out for some retail therapy.   The plan was for window shopping, I didn’t really need anything.   It’s just fun to hit SLO and enjoy the weather and the shopping and the food.     The weather was great and the food was yummy as usual.  Shopping was actually very budget friendly.  🙂  I couldn’t even find anything to buy at Dick’s, it was sad!!!  I did buy Kimi a new blanket, and what does she do?  She sleeps in the bag instead!

Not cool!
Not cool!

Shopping ran later than planned, so I didn’t get out the door running until 4:30 so the long run was not an option.  Want to know a good way to run a Tempo run?  Try to beat the setting sun.  Great motivation.   My legs felt a little tired but it was a good run. Thanks to my persistent cough, I still had to take a few walk breaks.    However, it actually turned into a progression run instead of a tempo.   For once each mile was faster than the one before it.  Sweet!  I made it back to my driveway just as the sun was dropping behind the hill.  It may not have been what was planned but a solid 4 miles to end the day.

photo 5

This morning I was planning on running yesterday’s 10 miler.  I had mapped out a route last night- from my driveway with lots of loops, finishing by running crosstown to the high school.  I was aiming to only have to do 1.5-2 miles on the track.   After that the plan was to meet up with my mom who was working on the tennis courts and she would give me a ride back.   Since I have been rather tired this week, still kicking that stupid sickness from last week, I figured I would aim for an 11:00 minute pace.  Get the distance in but take it easy.

I had a slightly later start than planned and then when I was trying to get out the door, I found out that my mom was heading to the courts sooner than planned.  Wait, she’s my ride home!!!  The first three miles of my run I was recalculating in my head.  Do I keep my route the same and just hope it takes her that long or do I throw in more loops and head back home.  That was when I noticed my time, mile 3 had me under 31 minutes.   Well, that was faster than I was aiming for.  So plan B, could I maintain that pace for all 10 miles?  I am faster in races but never before held that in a long training run.   It would only save me 10 minutes but that just might be enough.

photo 1 (3)

Why do I live is such a hilly neighborhood?  Why did I plan my route by running one of the hills 3 times?  Granted it wasn’t the worst but still, I must be crazy.  I slowed down in mile 6 because while trying to get my long sleeved top layer off, I skillfully tangled myself in it.   🙂  Just call me Graceful.   After finishing all 3 loops, it was down to the bridge and across town.  I hate running across the bridge, it’s a little too on display for me.   Luckily its not huge.  After the bridge, there’s a few shopping centers and traffic lights before the last small hill and then the high school.   With the traffic lights, I was able to test out the auto pause feature on the Garmin.   Pretty cool but I felt like it was a little slow on the restart.   I made it to the track at 8.5 miles and finished out the 1.5.   And I was done, whew!  And thankfully, my mother had waited for me.

I have no idea what happened in mile 4, barely even remember it
I have no idea what happened in mile 4, barely even remember it

After lunch and grocery shopping, I joined my mother in walking the puppy.  It was supposed to be short, like a mile,  so I was rocking my new Wave Rider’s and skinny jeans.    Bad idea.  It turned into 2.5 miles and the puppy decided that she wanted to move fast today; she was dragging us.   Seriously, where was this dog last week?  I do not recommend jogging in skinny jeans without a proper sports bra, just don’t do it.  The shoes felt great though.  🙂   The evening was finished off by the whole family going to The Olive Garden for dinner, yummy.

better than last week!
better than last week!

Training wise, I didn’t do too bad this week.   29 miles out of a scheduled 34.  5 days running.  I still can’t do 6.   And some of the planned runs I am unable to fit in my schedule, so I am adapting it a bit.   Next week only has 5 scheduled days with my long run on Saturday,  That will have to be a 2-a-day, as my first race of 2014 is that morning!!  It’s a 5K that I am looking forward to.

Plus I hope to have some exciting news to share soon!!!  I am waiting on one last email to confirm, I always like to be doubly sure before sharing something important.  I am so excited!!!

How was everyone’s weekend?

What’s the most awkward clothing you’ve ever run in?

Foiled Again!!!~ Goals and NYE

Happy New Year’s Eve!!!!   Or Happy New Years to those east of me!

2014

This time it wasn’t my fault, promise.  Work was pretty good today actually,  My team of 3 held strong and help came in the early afternoon to cover lunches and what not.  It could have been much busier, but most people seemed to think that we closed early.  No such luck, we worked a full day.   One of the parties I was debating about tonight was canceled,  The hostess was down with strep, yikes!  Feel better ME!!!! ( I swear that’s her name)

This to me seemed like a sign, I was going for a run after work.  I wasn’t really feeling a party anyways 🙂  So after work, I changed and headed to the gym.  Which was when this happened-

Seriously?!  Ok, maybe I should have called first.  I did think about them closing early, but I figured the earliest a “24 hour gym” would close was 7 or 8.  Not 5:00!!  I was sad and sheepish.  I was all runned up with nowhere to go 😦   I was still not feeling very sociable, so I went home and ate a small boring dinner.  I then decided it was time to finish some 2014 plans while sitting in the Comfy Chair.

Well then, here goes-

MixedButton

14 in 2014– I briefly mentioned this in my first races of 2014 post.  I decided to take the plunge.  This will mean running 14 races in 2014.  Less than most of the bloggers I follow (you rockstars!) but 2 more than I have previously completed in a year.  Plus the increased race schedule should help keep my training mileage up.  Which then leads to-

750 miles in 2014–  Again way less than most but more than previous years.   It averages out to a little over 62 miles a month.  Which I currently hit on my good months.  However months like December (34.5) are more common.  I ended 2013 with 558 miles.  I had thought it was going to be higher, oops.  Hello Slacker.

Better than 2012!
Better than 2012!

So with those 2 goals in mind, I am ready to greet 2014.  2013 was a damn good year, both with running and work,  I PR’ed all the various distances and earned 2 promotions, woo hoo!  A 45 minute commute came along with that last bit, but I’ve adjusted 🙂  Thanks 2013 and all those who helped make it great, friends, family coworkers and the new community I have found with this blog.

Oh, and I also registered for my first race of 2014 tonight.  Not the first one I am planning on running, but the first that I have paid for.  Wine Country 13.1, here I come!   Now I will continue to marathon The Arrow on Netflix and look forward to sleeping in tomorrow and getting in a good run.  But not at my gym, because again, the 24 hour gym is only open from 7AM to 1PM.  😦

Anyone run a New Year’s Eve run/race tonight??

Hope everyone has a fantastic evening!!!!