So Much for Sub 21

Saturday I ran in a small town race with a small amount of people but had a blast. My hubby is from this small town so I knew a bunch and got to run with friends AND family as my Sis-in-Law joined in the fun. Ya know, sometimes a race is just about the commodore between runners and it doesn't matter what time you get.

Oh who am I kidding...I wanted to see something under 21 minutes SO BAD! I was on perfect target pace for my first mile at 6:40 min. and then Mr. G went blank. WHAT?!?!? I just charged the sucker a couple days before and had only used it once on a short run but I'm thinking I must have left it ON. Grrrr. Lesson - charge Mr. G the night before a race no matter what.

So screen is blank but at least I had a young buck next too me that was running my same pace so I figured if I stuck by him we could make this happen. All was well until mile 3. Mile 3 has a little steep hill that lasts for about 1/4 mile at the beginning and I remembered it from previous year so I attacked it. However, I forgot that from the top of this steep hill it remains a slight uphill grade to the finish line. Ahhhh!!! Maybe should have saved a little "umph" for the blacktop that remained. Well young buck slowly pulled away and I was left counting my steps. (Something I resort to sometimes when I'm starting to hit a rough spot). Not sure what my last mile split was but obviously not fast enough to keep my time under 21. I actually didn't even get under 22 min. My time was 22:19 which is a GREAT time that I am proud of and I did come in second overall (like I said...small race). I'm just ready to kill that 5k come Labor Day.

Watch out hubby...I'm hungry.

4 Your Playlist - Friday Fav's

I've got a few favorites to share with you today.

FAV NEW SONGS I ADDED TO MY PLAYLIST

The Kills ~ Sour Cherry (My favorite new addition)
The Kills ~ No Wow
Bruno Mars ~ Just the Way You Are
Enter the Hagis ~ One Last Drink
Radiohead ~ 15 Step
Matchbox 20 ~ How Far We've Come

A FEW FAV POSTS (AMONG MANY)

Secrets of a Running Mom - Refer here for 10 ways to run like your a 4 year old. I need to be more like this.

One Run At a Time - Check out #2 on her "Three Things Thursday". It's my knew best friend...and mine's made out of marble. Oooh la la!

Early Morning Run - Great new recipe for using the beloved sweet potato.

Joe the Runner - For those of you who adore your treadmill. You may enjoy this post.


CURRENT FAV FUEL BEFORE A SHORT RACE

Microwave Smores - I might even sign up for a race just to justify eating 1 or two. So good! I'll try to refrain from licking the screen.

Have a wonderful weekend! I'll be celebrating mine 5k style. Going for sub 7 pace. If the course is the same as in previous years there's a little nasty hill at the end so we'll see. Race report Monday...I'll let you know how that smore worked for me!

MCMmama's Virtual Race Reports

Are ya sick of hearing about these virtual races yet? Sorry! I just wanted to throw down my race reports to prove my participation so bare with me one more time and I promise NOT to mention anything about a virtual race until Oct. when I start working on the Jog 4 Joubert 10k.

I chose to participate in 2 difference distances (4 miles and 8.25 miles) in the Momma Goes Master's Virtual race this past week and really enjoyed my first voyage into the cyber race world.

Last Friday I attempted to conquer the 4 mile race only to DNF due to Mr. G complications. See previous post. Of course I finished the run but wasn't able to record my accurate stats so I just chalked it up as a good tempo.

8.25 miles
Saturday I tried again only my target was the 8.25 mile race and was pleasantly surprised at the pace I was able to keep. Lately I've been focusing on my short races and doing a lot of speedwork and tempo runs to get my 5k/10k pace down so to be able to keep up a decent pace for 8+ made me happy. Another HUGE motivation on my run was that Mr. G beeped "Low Battery" at me around mile 4 and I was not going to repeat this race so the anxiety pushed me a little harder. I know, DUMB of me to not check on battery juice the night before but it all worked out. Whew!

Getting ready to hit the road running. I saved you from having to witness the post-race glow.I finished in 1:03:36 which was a 7:43 pace. Wahoo!

4 miles

This morning was my second attempt at the 4 mile race. After charging Mr. G last night and popping a couple Gobstoppers this morning I was ready to go. (Yeah that's my kinda fuel. A little hard candy seems to do the trick. Not very technical here.)

I would've LOVED to go sub 7 min pace but the first mile is slightly uphill and if I push it TOO hard I suck it up the rest of the way. I did try to warm up first but I think I took it too slow because it didn't seem to make much of a difference. Next time I'm going to take 1/2 mile warm up running at normal pace, have a 1 minute breather, and then pound the pavement. Why didn't I pick a flat route? Because most of the time after I've worked a little harder to get up a hill I run the subsequent miles faster.

I was able to kick out the 4 miles in 28:16 min. with a 7:04 pace. Mile splits...

Mile 1 - 7:43

Mile 2 - 6:48

Mile 3 - 6:50

Mile 4 - 6:54

See what I mean about the first mile! I would LOVE any advice on what I can do in my training to get this down. Obviously on a long distance it doesn't matter as much because you have time to get into your groove. In these short distances you have to be ready to go right off the bat.

Maybe a more effective warm-up. I dunno...help!

A little after race glow. You couldn't get away with it twice. ;)

HApYp BirThDay MCMMama!!!

I WISH I COULD BE THERE!

The fall racing season is upon us and many of you haved signed up to run in some kind of race so in the spirit of wishing I could be there to cheer you on I made you some posters...

Best wishes towards surpassing your goal, finishing your distance, or crushing your PR. I wish I could be there in person to yell some encouragement and I look forward to reading your race reports. Good luck!!!

Going Virtual (Fri Fav)

This past week my favorite thing has been to sign up and participate in virtual races.

Ten reasons to participate in a virtual race.

1- You have a lull in your race season.
2 - You don't like race day pressure.
3 - You prefer to run on your own time.
4 - You have a favorite course.
5 - Running for a good cause makes you happy.
6 - You aren't ready to commit to a race in reality.
7 - It's fun to be in the "running" for free stuff.
8 - You don't like to pay race fees (many virtual race are FREE).
9 - You like the commodore of bloggy world.
10 - You're in a rut and need some motivation...NOW.

I mentioned in my last post that I was in on MCMMamma's virtual race this weekend and so far so good. I almost had my 4 miler completed today but I stopped Mr. G for 2 passing vehicles when I had to cross a road and it didn't get started up again for a 1/2 mile. Ahhh! Should've just relied on the automatic pause but I was reluctant and paid the price. I think the automatic pause actually kicked on too which is what got things mixed up when I thought I had started the timer again. After I finished I ended up with an average pace of 7:06...OUCH! I can at least record it as a good tempo run but to have all that effort go uncounted was rough. I'm going to complete the 8.25 mile race tomorrow and then go for the 4 miler again Tuesday. Note to self...Automatic pause is my friend.

Here's another virtual race I wanted to give a shout-out to.

Meet Laura from http://www.myreasontorun.blogspot.com/.

She has a child with Joubert Syndrome and is trying to spread awareness. One way is by hosting an upcoming virtual race "running" from Oct.3 - Oct 10. Click on the button below for complete info then click on the above link to enter.

Oh, and if you heard it here first, would you mind letting her know I sent you. Thanks and enjoy the race!

P.S. In the future, when I come across additional virtual races I'll pass on the word so you can get in on it. Or if you do a little blog stalking yourself in the running community you may find some too so be sure to let me know!

Keepin' It Interesting + Virtual Race

Yesterday's run was GREAT! Let me tell you what I did.

Photo by Nils Steindorf-Sabath

I've had step up my speed game lately as my hubby has been rockin' his training for our upcoming big race. (If you've read my previous posts you may know about our "friendly" competition. For details you can click here.) Not that he's been out running a ton but for the few miles he has run he's gotten faster! I've been a nice competitor and have loaned out Mr. G so he can have an idea what's going on out there while he's pounding the road...and so I can keep tabs on his progress. His last run was a 6:52 pace! What!?!?! Time for me to switch gears into panic mode and pound some pavement!

Here's what yesterday's morning run looked like. It burned SO good!

1 mile warm-up @ 8:10 pace

1 mile fartleks with the telephone poles

(ON @ 5:33 pace/OFF @ 8:15 pace)

1/2 mile recover @ 7:45 pace

1 1/2 mile tempo @ 6:45 pace

3 min. active rest

5 x 1/2 block strides

Today is my rest day. Ahhhhhh...

Tomorrow I've got plans for a 4 mile tempo. Going for at least sub 30 min.

Friday is my long day and for 5k training I figure 6 miles is good. But this Friday I'm using it for a virtual race I've signed up for and hitting 8.25 miles. I'm competing in two distances. The first is the 8.25 miles and the next week I'm going to pound out a 4 miler. If you'd like to get in on the race click on the race bib below and leave MCM Mama a comment telling her what distance you would like to do. For info about the race her original post is here. Just be sure to leave your comment on a new post of hers so she catches your name. Good luck!

Occasionally I feel like I'm not so HARD CORE this year when I'm running these short distances and not going for a marathon but I'm having A LOT of fun with the training. Instead of focusing on my base mileage I get to throw in different speed sessions with something new each time and it keeps things fresh. After the Ragnar Relay in June and peaking for a 15k I did over the 4th of July I lost a little motivation but changing up my training has done the trick and my desire and drive is renewed! If your feeling some post-race blues...mix it up a bit. Speedwork can be a lot of fun!

I Promise...it will help!

In almost every running magazine I read there's always a question about the effectiveness of stretching and let me tell you...I PROMISE it makes a difference. I've been able to increase my stride length with my running which has boosted my pace. It's how and what you stretch that has a positive/negative result.



#1 Rule - NEVER stretch a cold muscle. You're more likely to tear the muscle and do more damage than good. To warm up a muscle go for a slow jog, take a warm bath, or apply a heating pad (moist heat is best but just be cautious so you don't burn yourself). I don't ever stretch before my run. I take the first mile as a warm up so I can literally can warm-up the muscles and then I go for my run whatever my goal may be for the day. Then AFTER my run is when I hit the stretching.

#2 Rule - Don't bounce! This actually can cause the muscle to tense up and also can lead to a tear. Just hold the stretch for 30-40 seconds and as the muscle relaxes you can slowly stretch further.

Important muscles to stretch for running/walking. Click on the muscle for a link on how to stretch.

Hamstrings
Calves
Hip Flexors
Quads
Groin
Piriformis

Even if your not a runner these stretches make a huge difference especially later in life. As I worked in physical therapy I spent A LOT of my time with the older generation (75+ years) many of whom I was helping to walk again after an injury or just plain regression in health. The main culprit that kept them from walking...tight (or shortened) muscles. For example, when the calve muscles are shortened it pulls the heel chord tight making it hard to get the foot flat on the floor. This results in unstable walking and leads to a higher risk of a fall which is ofter why the elderly stop trying to walk. It's a fear of falling that makes them lose a lot of independence.

By keeping these muscles lengthened through proper stretching not only will help increase your stride length, prevent a muscle injury, or help with muscle soreness, it also will help you later in life as the muscles tend to tighten as we get older. So just extend your fitness routine by a few minutes and squeeze in a couple stretches. Your muscles will thank you.

See you on the road!

Trick of the Trade - Fav's

Here's an idea to squeeze a little more exercise into your busy, hectic, crazy day.

1st - Think of a place/room you enter several times through-out the day.

2nd - Think of an exercise you can repeat at least 10 times. i.e. push-ups, sit-ups, calve raises, lunges, jumping jacks, wall sit...

3rd - Every time you enter that room you have to do your exercise of choice.

For me, every time I enter my master bedroom I have to do 10 squat jumps. I've already done 20 this morning in 1 hour so I should get in some good plyometrics today.

Friday Fav's

• DC Rainmaker...He's got my favorite give-a-way going on right now. A GARMIN 310XT!!! I shouldn't tell you because I really want to win but my chances are already slim and why not spread the love right? Good luck to you! (but not too much ;)


• Tall Mom on the Run...Tall Mom makes it in again because of her "Rut" post. I have many friends who are at this point and these are good words to read.


• Racing with Babes...Her post serves as a reminder to "Not Sweat the Small Stuff"


• A Bold Pace...My new FAVORITE website. Maybe it's because I stumbled upon it as their newest post was an interview with my running icon Kara Goucher. Maybe it's because they have a great feature under their "Popular Posts" sidebar where they have created marathon playlists for different paces. I haven't been on the marathon bandwagon this year but I'm going to take the faster BPM songs and add them to my 10k playlist. Or maybe it's because I'm inspired by these 40+ year women who are rockin' the runner world. Either way, it's a great site. Check it out.

Have a great weekend! I'm going to spend mine at the ball field once again at a SB tourney but I've got plans to hit the road running come Monday. Until then!

A RUN WITH NOTHIN' ON

Clarification...no electronics! Geez, what where you thinking? Although I think running in the nude would be quite liberating it would NOT go over well in my neck of the woods. I do have a great body for it though as I don't really require any support of my upper torso. Enough said...ON the with the post!



Two weeks ago I came down with a sore throat which turned into a phlegm filled cough. Yuck, I know. So my breathing became more labored anyways let alone when I was trying to run. As a result I cut down on mileage and slowed my pace.

Last week my hubby was gone to scout camp Monday - Saturday and thus I took the week off of running since finding a babysitter at 6:30 a.m. wasn't going to happen. Plus I was at the ball field 5 of 7 nights playing a mean right center (okay, trying) so I didn't get the running going during the evening hours either.

This past Monday was finally my day to get back to work. I knew I'd be slower and I didn't want to torture myself by gazing at Mr. G every minute to confirm the turtle pace so I decided to leave him at home. It's like when I go on vacation. I KNOW I'll gain wait (sure sign of a good time) so why come home and weigh myself? I always give myself 2 weeks to work of the pounds before a weigh-in. So my left wrist was Garmin free so I wouldn't be so focused on my speed.

Also, since I was on this gadget strike and feeling liberated I decided to leave my music on the shelf too. It was just a short 4 miler and it was actually nice to hear the sounds of morning. Usually when I pass anyone I wave and say hi and fake like I hear what they say back to me. Without the music there was no faking goin' on I was able to hear the salutation and that was nice too.

Overall it was a joy to just get out and enjoy the pleasures of running and not worry about training. Don't get me wrong. I like to push myself and run hard and I do enjoy Mr. G and my tunes on a long run or speed work, but I quite like the solitude on a short easy run and look forward to the next one. It's going down on my schedule to do at least twice a month.



See ya on the road!