Sunday, May 30, 2010

Bayshore 10k

What a perfect day for a race. Well, a perfect day for a SHORT race! It was in the mid to low 60's by 7:30am on Saturday. I was happy with my outfit choice-- running skort(ha!) and tank top. I was hot even before the gun went off. I was going to use this race to push myself to possibly have an "episode", but once again I freaked out and did just the opposite. My time was not horrible, but it's still not what I would like to get. I am not complaining either, just explaining. My official time was 51:54 which is a 8:21 pace. I was 25th out of 189 in my age group, 118th out of 1099 other women 10kers and 339 out of 1806 finishers overall!

I am thinking 2010 will be my year of slowest race times.

I got too scared to push myself again. I had moments of a quicker pace, but nothing consistent enough. I need to break the barrier, but am not sure how to do that!!! Frustrated.

On a good note, there were 2 people in my running group that qualified for Boston yesterday! The weather was awesome, but not for a longer race. People were dropping like flies in the heat. It was scary and heart wrenching to see my teammates in such agony. Everyone made it out alive and well though. It was a change of pace for me to be on the sidelines to cheer them on too. I liked that!

Friday, May 28, 2010

Thursday test run....and breathing FUN!

Thursday-I woke up tired, sore and kinda ready to test drive my new skort!
I slept like crap Wednesday night. I was up at midnight sneezing! I think I might have a cold, because my allergy medication did no good!
I put on my skort and Garmin and headed out the door en route to the park. I decided not to even look at my Garmin. I hit the 1 mile mark and my Garmin chimed. I topped running to have a look at my mile split. 7:52. What, the what?!??! I had no vocal cord issue whatsoever. I am beginning to wonder if the reason for my anxiety/vocal cord issue is because I am trying soooo hard NOT TO CARE about my pace. Hmmmm. I was smiling so big and started to cry laugh that I almost started to hyperventilate--seriously. I was (and still am) over-joyed! I turned around and ran back (not looking at my Garmin) and ran my second mile in 7:53. Dang. No issues again. I was so happy that I went and grabbed the dog and we went for a half mile run/walk/chase/sniff.
I just need to have a plan for tomorrow. My big 10k day. I would love to run well. I wold love to not have to use my breathing techniques. I would love to NOT look at my Garmin for 6.1 miles. Is that realistic for me?? I am not sure. Only tomorrow will tell.
I plan on wearing my running skort while I race too. I will give a full report/review upon my return!
This weekend's race will be tons of fun. A lot of RunGr. Club members are either doing the full marathon, half or the 10k. There are several going for a Boston Qualifying time. I can't wait to cheer them on!!

Wednesday, May 26, 2010

Crazy for Cardio and Core!

Tuesday~ I ventured on the elliptical for some easy cardio for 35 minutes. Long and short intervals for the most part.
I am kind of over lifting weights. I am not sure why. I did a made up core workout though and I am sore today. It took me about 20 minutes to do 3 sets.

Walking alt. lunges + med. ball rotation
side bends (pilates ball) 10x
dumbbell swings ( 2 styles all in a row) 20x
plank hold 1 minute
jump rope 150 revolutions.

It was kind of fun.

Running club was later. We were to do a 2 mile warm-up :
3 mile tempo run. My attempt at 8 minute mile pace. FAIL. Ugh. Well...I did an 8:05 for the first mile. I also got to practice my panic breathing during the run. I am very frustrated, but I know I have to practice it do learn how to get through it. Saturday's 10k WILL be interesting fo sho:
1 mile cool down:
Oh, after class...I bought a running skort/skirt thing. Ha! I will test it out tomorrow morning.

Wednesday: Spin class. Endurance day. It was rough!

Monday, May 24, 2010

A breathing lesson, Speedy Bike Ride and A Case of the Monday's....

Thursday~ I had my speech pathologist appointment on this day. It went as expected. My speed lady was really nice and funny and helpful. She did make a point to tell me that it is rare to see someone my age in her pediatrics office! That made laugh. Oh well. We went over breathing techniques for me to use and practice a few times a day. The "panic breathing" is very easy to do.
Pay attention: If you ever hyperventilate-- DO NOT take a deep breath in and out. Totally wrong-who knew?!?! Not me. One short breath IN and a relaxed 4-5 count breath OUT. Good to know. This will come in handy later in the week.......
I also taught 3-2-1.

Friday~ Early spin and core. I left out the ploys today...just was not feelin' it. Oh, and lots of yoga type stretching! I'm trying.

Saturday~ 8 mile run. It was majorly humid and warm. It's about time! I actually did not mind the heat. I attempted to push the pace a little bit. It worked. I had an "episode" I was running just under an 8 MM pace when it happened. I slowed down just a bit and practiced my newly learned techniques. I think it worked. I hope it worked. PLEASE work!!
So frustrating, but it is what it is-right?? I think my ending pace was 8:31 for 8 miles. It felt good.

Sunday~ 22 mile bike ride. I had a buddy take me out on the road to show me his ways! He is a mountain biker, but took me on the roads to teach me how to tackle hills, shift and go 30 MPH...what a rush! I learned a lot and hope it know it will help me in the future.

Monday~ Spin race day! The day started out horribly. I stayed up late Sunday night making a spin profile and getting new race day worthy music downloaded and onto a CD. Guess who forgot the CD and profile at home. Yup--this chick!! I was beyond ticked!! After I collected myself I looked further in my bad and found that I did pack another CD. Whew. I had to scribble out a new profile in about 4 minutes flat. I did. Class rocked-if I do say so myself.....I was lucky!! Ha! (note to self: do not under any circumstances plan a 22 mile hilly ride the day before a Race Day. Duh.)
Totally Toned was at 12 noon.
That is all!
Oh--my 10k is Saturday!! WoooHooo!!

Wednesday, May 19, 2010

Wednesday Spin progression and REMIX of Totally Toned

Spin class. I did a progressive class today-interval style.........
(When done correctly)You bring your heart rate up a bit with every move and then you recover fully--and then you do it again! It's one of those sneaky classes. You start off thinking, " that's it?" And then it hits you-smacks you in the face. Yep, that's it! It was fun!
Totally Toned at noon. I took 2 old classes and mixed them together for a fun filled full body workout. They were asking if class was over with over 10 minutes left. They were working hard today!
That's all I have for today, but in the next few days I will have a giveaway ( bout time-huh?).

Tuesday, May 18, 2010

Monday and Tuesday Recap-- running, spinning, running, ellipticalling and step-milling

Monday~ 3.25 mile run and a spin class.
My run felt really good. It was a good pace and the weather was almost perfect ( my hands were only mildly too cold!). I ran into a family of geese--they hissed and me so I hissed back!
Spin class was pretty good too. It was basically one big hill interval....... the people approved.
Totally Toned class was at Noon. I participated in a few of the exercises. Lots of shoulder work and mine is still on the fritz so I played it safe rather then being sorry later!
Tuesday~ Oh a mix of stuff. A sorta kinda tempo interval run on the treadmill ( yuck) and the ellipitcal and the step-mill. It was actually a lot less cardio then my normal Tuesday. So it was kind of my rest day. Kinda. Ha!
Today is my little girls birthday. The big 6!! We were busy all day. It was FUN!! I cannot believe she is 6.

Sunday, May 16, 2010

Weekend wrap-up

Saturday~ What a great day!! I made it to Power Spin in the early morning. 60 minute class of powerful strength intervals. I will be borrowing this idea for one of my classes this week. Fun stuff!!
After that, my friends and I headed outside in the beautiful weather for a nice and easy 6 miler. I would post a link, but it's taking too long to load for some reason. I sad. haha!
I was pretty much tired after all this! It was fun though. The good weather always rejuvenates me.

Sunday~ Road cycling!!! First time out on my borrowed bike. It's a nice bike too! It's a touch too long, but I can't complain! My friend and I made it 22 + miles in under 1.5 hours which is about 15/mph. Not speed lightening at all, but I will get there!! It was a great day for a ride. This Michigan weather is finally shaping up!
Today is my birthday-woohoo!

Friday, May 14, 2010

Friday- A new plan of action

Spin in the early morning! Tough intervals today! It was nice to see a few of my running club girlie's there today-hope they come back!

After Spin I did some plyometrics and core work and a bit more stretching.
10 minutes of each was all I could do. Good enough!

So, since the 25k is behind me and my race season is underway it's time to come up with a new training plan. I hopefully have at least 2 Duathlons in my future ( run/bike/run). Both are in July-- 2 weeks in a row. Of course!
Also shorter races and possibly 1 half marathon in mid June. I am not sure about that one yet though! Here is my plan:

Run (short and sweet)
Spin (class instruction)
Totally Toned (class instruction)
Cardio Kick box
pilates or yoga
Totally Toned (class instruction)
3*2*1 class instruction
outdoor bike ( if I feel like it)
Spin (class instruction)
Long run
Power Spin
outdoor bike
Outdoor bike ride

Seems like a lot now that it's all written out and stuff.
It's all tentative--I will fit in what I can while listening to my body. When it tells me to chill out, I will! Trust me.

Thursday, May 13, 2010

Recaps galore!

Monday~ I tried to run an easy 5k recovery run! OY!
It was painful and slow. I finally felt myself "warming up" about 1.5 miles into it. I was glad to be done!
It was on to my spin class! Intervals today:
It was a good one. I think the early morning run loosened my legs up a bit. I thought so until it was over and time to stretch--ouch!
Totally Toned was at noon. I went for it..and slowly fizzled out 15 minutes into it--I was all about demonstrating and then observing!
Tuesday~ Cardio Kickboxing in the morning: Awesome class as always! She had us doing at least 100 + jumping jacks in-between the actual class time ( music breaks etc.) DANG!
Weights after that. I had to cut it short today though. That's OK by me..I am still recovering right?!??! Well I take that back. I went back to the gym to take my friends spin class. She is a new instructor and wanted feedback etc. It was either run in the pouring rain or do a spin class. Spin it was! She did great! Before class I walked on the treadmill for about 15 minutes so I could watch some TV!

Wednesday: Back to Spin class for me. Today the intervals were longer than I normally do and I noticed. I think the peeps did too..... it was a good one!
Totally Toned was at noon.

It's been a long week already! Bring on the weekend- (the countdown is ON)

Sunday, May 9, 2010

River Bank Run 25k Race Report!

It's about time! It was a long weekend!

It was a FUN weekend too!

First I want to say how proud I am of my little girl!! She ran her first 5k on Saturday in 49 minutes! The first 2 miles-- 20 minutes!!!! She hit the wall after that! She did so much better than I could have guessed-- gutsy little thing she is!! She can't wait to do it again--as long as the weather is warm and she can wear her running outfit without a big coat covering it up!

It was a cold start to the race. The gun went off at 8:20 AM. I went into it with a great attitude. Very little anxiety over my breathing issues, but I knew I had to keep this race more low-key and treat it as a training run. I did just that.

It rained very little, but it would not be the River bank run without rain--it rains every year without fail!
The wind-well that's another story!! The wind gusts were not as bad as predicted, but it had it's moments. I ran with 2 fellow group exercise instructors for just about the whole race. (My girl Mary was out to get a PR--and she did!! Woohooo!! It was awesome.)

We averaged 8:41 ish a mile for the entire race. It felt really good. Did I mention how much fun I had!??! Cuz I really did. That was my main goal for once and I succeeded!!!

Here is my Garmin race info if you want to look:

The pics are of my girl and hubby.... my friends and I afterwards and the post race BEER!!

Friday, May 7, 2010

Friday-- less then 24 hours until GO time!


I taught Spin early today. I did the same class as Monday..or was it Wednesday?? I forget. I just know that I took it was easy and my avg. HR was 145. Nice and low. I had my moments in class where it got up in the 160;s, but I had to reign it in!

I stretched for a good 15 minutes after class too. Ahhhhh!

SO that was my workout for the day.

I am looking forward to tomorrow. Even though the high is in the 40's. Even though there is a 40% chance of rain. Even though I might not breath so well.

I am looking forward to tomorrow. I always love this race. My husband and almost 6 year old daughter will be there. They will be running the 5k!! I am not sure how much Amara will like being rained on, although she had fun playing in the misty rain today (with umbrella in hand). I hope it's a good experience for her. I am looking forward to tomorrow. I love running with my friends that have trained just as hard as I have. I love crossing the finish line-no matter what the finishing time is. I am looking forward to tomorrow.

I get to run.

Thursday, May 6, 2010

A week's worth of STUFF!

I don't think that I realized I last posted on May 1!!! That seems like ages ago. I thought this week was going by so slowly too--guess I was wrong!
I am not sure I can remember it all.
Sunday- I did about 35 minutes or so of cardio. Elliptical 10 minutes of intervals followed by 2 jaunts around the tiny track. I repeated this for a total of 3 intervals. It was fun and different.

Monday- I woke up and ran 3 miles! It felt great.
Spin was at 10am. It was an interval class. Lots of fun. Mucho sprints today.
Totally Toned. I actually participated in the whole class. I think I might do this on Monday's.

Tuesday-Cardio Kickboxing is always a treat. I wish I could record the instructor so you can see what I am dealing with. She is way way energetic. She rocks my socks.
Running club. 3 mile tempo. Mile 1 was 7:32..Mile 2 was 7:52 and that was with me walking almost half of it. YIKES. Mile 3 was Yeah. Not such a great tempo run. I am not letting it get me down. My darn vocal cords are making me have anxiety which i am sure does not help my breathing.
I have a new tactic on race day if I should have trouble breathing. It involves a rock. That's all I'm going to say about that.

Wednesday- Spin intervals again.
Thursday- OFF. I got a sub for my 3-2-1 class. I was/feeling really exhausted today for some reason. I even had plans of being in bed before 10 PM's now 9:54 PM.
There's still time!!!
Race Day is Saturday-- I get to run!!!!!!!!!!!!!!!

Saturday, May 1, 2010

Off day and The Day of The Taper!

Friday- OFF! Sick boy! :-(
I won't go into too much detail..but it was my poor kid throwing up snot. Once in Target. I don't think anyone even noticed.....

Saturday- 8 miles!! I love to taper. Today was half the miles I ran last Saturday!! The race is one week from today. Eeeek! This is the first time in a looong time that I am not totally excited to to it. It's the largest 25k in the country for Pete's Sake! I will get excited sooner or later..... I guess I am going to bite the bullet and just run it and play it by ear. I will try my best. Today's run was in a down pour for most of it. It was a nice warm morning though so the rain felt pretty good. My pace was a steady 8:44/mile. It felt good; no vocal cord issues (knocking on wood).
I was relaxed and talked the whole run. It was weird to run 4 miles and then get to turn around to head back because we were done! Felt so good. And today was the opening day of our local farmer's market. Today was a pretty darned great day. Miles is better too. We had a good time today.
I am really trying to stretch more. So far so good. Two days in a row of stretching on my own, plus today I did a yoga/core/abs session for 15 minutes. I am so bad at it!

I hope to pick up the road bike on Monday and get it fitted and any necessary maintenance done so I am good to go by next week. SWEET!! Very excited to be able to do some duathlons this summer.
I plan on going to the gym for weights and also cardio on Sunday. We will see how that plays out though.

I almost forgot: