tag:blogger.com,1999:blog-28738575980539100502024-03-13T03:30:10.376-07:00Run Dolly RunDollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.comBlogger227125tag:blogger.com,1999:blog-2873857598053910050.post-38405065673196442232017-11-11T09:51:00.000-08:002017-11-11T09:51:28.759-08:00Race Week!- Training Updates, Race Goals & Plan, and the rest of the nitty grittyRace week is here!!!<br />
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<a href="https://4.bp.blogspot.com/-FnOEjVr0t6Q/WgOdCqLWM3I/AAAAAAAAMR4/CMdGSCXBRl03d0NKIhDfaawyFqoWGdjaACKgBGAs/s1600/20171021_181551.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://4.bp.blogspot.com/-FnOEjVr0t6Q/WgOdCqLWM3I/AAAAAAAAMR4/CMdGSCXBRl03d0NKIhDfaawyFqoWGdjaACKgBGAs/s320/20171021_181551.jpg" width="320" /></a></div>
<br />
<u>Rock N Roll Las Vegas Half Marathon Training Updates</u><br />
<br />
<u>Week 12</u><br />
October 16-22<br />
<br />
Monday 10/16- 6.9 miles. This was a speed work tempo effort. It was supposed to be 2 miles warm up, 2 x 1.5 miles at half marathon effort. My goal pace for this workout was 7:40 per mile. At this point in my training 7:40 pace should feel manageable. During the summer months, I was able to hit a mile and longer intervals at 7:30 pace.<br />
On this day it was a little warm (about 73 degrees). But, that's not really that hot. I hit the first mile at 7:50, and I felt like I was dying, the last half mile of the interval was a struggle, so I took my 400-meter recovery easy, and I stopped to stretch. During the 2nd interval I hit 7:50 again, and my left leg from my hip down to my calf was on fire. My legs felt tight and I just had no more to give. I bailed early and ran a short cool down.<br />
<br />
Later on that night I noticed that I was feeling overall fatigue and not just running fatigue. My sinuses were inflamed and I figured that I had caught a slight cold.<br />
<br />
<br />
Tuesday 10/17 3.9 Miles-I still felt under the weather but, not too horrible. I was supposed to run for 45 minutes at general aerobic effort, but I thought that I had forgotten my socks in my gym bag at lunchtime. 15 minutes into my lunch break I found my socks. I only had time for a 35-minute run, and I decided to run a little faster than general aerobic effort.<br />
<br />
Wednesday- 10/18 Rest- I had to pick up last minute accessories for my kids Halloween costumes<br />
<br />
Thursday 10/19 Rest- I was still feeling crummy so I took another rest day<br />
<br />
Friday 10/20- 7.8 Miles for the day. I ran 3.1 miles of fasted cardio on the treadmill at 5:30 in the morning, and at lunchtime, I ran 4.7 miles at general aerobic effort.<br />
<br />
Saturday 10/21 10 Miles- 3 miles general aerobic, 6 miles tempo effort, 1 mile general aerobic. There is so much road construction happening in my neighborhood right now.<br />
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So I moved my run a few blocks away. This was a sort of flat area, and the change of scenery was nice. Here's the data<br />
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<br />
Sunday 10/22 1.8 mile hike with my kids My right plantar fascia is bugging me, but sometimes moving around helps to relieve some of the stiffness in my feet/ankle.<br />
<br />
<u>Week 13</u><br />
<br />
Monday 10/23 4 miles recovery effort. This was my last run in one of my favorite pairs of shoes.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-z4mtzIwAlog/WgOgFe3Oa1I/AAAAAAAAMSg/RGpNaJyYkzk6BWy-SgpukK9yWw0dhN6HACKgBGAs/s1600/20170105_110158.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://4.bp.blogspot.com/-z4mtzIwAlog/WgOgFe3Oa1I/AAAAAAAAMSg/RGpNaJyYkzk6BWy-SgpukK9yWw0dhN6HACKgBGAs/s320/20170105_110158.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thank you for lasting close to 300 miles. I will still wear you<br />
to the <span style="font-size: 12.8px;">park and to the grocery store.</span></td></tr>
</tbody></table>
<br />
<br />
Tuesday 10/24- 3.7 miles recovery effort and a few strides, And just like that it's freaking hot again. The daytime high is 93 degrees. I did this run early in the morning.<br />
<br />
Wednesday 10/25- 7.3 miles 3 miles general aerobic, 3 miles at goal half marathon effort, 1.3 mile cool down. I did this workout at 8:00am. I had the day off from work because my parents are in town from California.<br />
I did this workout at Sunset Park so I wouldn't have to worry about traffic. My goal half marathon pace is 7:38 per mile. Here's the data.<br />
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<a href="https://2.bp.blogspot.com/-nOkFKI7qnnM/WgOhs9Ok0eI/AAAAAAAAMSw/CXgZJE1n8v46CZCKKFj3-q99mTsY1Qn6ACLcBGAs/s1600/Sunset%2BPark%2Bgoal%2Bpace%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="232" data-original-width="551" height="134" src="https://2.bp.blogspot.com/-nOkFKI7qnnM/WgOhs9Ok0eI/AAAAAAAAMSw/CXgZJE1n8v46CZCKKFj3-q99mTsY1Qn6ACLcBGAs/s320/Sunset%2BPark%2Bgoal%2Bpace%2Bdata.PNG" width="320" /></a></div>
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This workout lifted my spirits.<br />
<br />
<br />
Thursday 10/26- Rest<br />
<br />
Friday 10/27- 3.5 Miles at recovery effort<br />
<br />
Saturday 10/28- Rest<br />
<br />
Sunday 10/29- 8.6 miles at a relaxed effort. I averaged about 9:20 per mile. I have been feeling really uneasy about running on bike paths in my neighborhood, so I ran the same loop three times so that I could stay close to home.<br />
<br />
<br />
<u>Week 14</u><br />
<br />
Monday 10/30- 4.2 miles recovery effort and strides.<br />
<br />
Tuesday 10/31- Rest<br />
<br />
Wednesday 11/1- 9 miles and the last "big" workout of this training cycle. 2 miles warm up, strides, 2 x 2.5 miles at half marathon effort, and a cool down. I drove out to an area that I used to live and run in because I wanted an area that was somewhat flat, free of traffic, but not too isolated. It has a two mile loop with minimal turns. I did this workout on my lunch break. I was able to hit 7:35 average pace for the first 2.5-mile interval, but the second interval was closer to 7:45 pace. But, I'll take it. I stopped my watch three times during the 9 miles. Once during the first mile to use the bathroom, Once during the strides to stretch, and after the 2nd interval to catch my breath. Here's the data.<br />
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<a href="https://2.bp.blogspot.com/-tJ67s1sTUsQ/WgOlVmLbk8I/AAAAAAAAMS8/_cPCsyVtutkdkueLmGNwKgjLJykAAZm4QCLcBGAs/s1600/9miles%2Bat%2Bthe%2Bdog%2Bpark%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="265" data-original-width="540" height="157" src="https://2.bp.blogspot.com/-tJ67s1sTUsQ/WgOlVmLbk8I/AAAAAAAAMS8/_cPCsyVtutkdkueLmGNwKgjLJykAAZm4QCLcBGAs/s320/9miles%2Bat%2Bthe%2Bdog%2Bpark%2Bdata.PNG" width="320" /></a></div>
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<br />
<br />
Thursday 11/2 30 minutes at recovery effort. My right ankle and foot are bothering me. But, again running out the stiffness helps.<br />
<br />
Friday 11/3 5 miles on the treadmill. 48 minute at general aerobic effort. This run was frustrating because my ankle was bugging me and my foot pod wasn't working.<br />
<br />
Saturday 11/4- Rest<br />
<br />
Sunday 11/5 6.3 Mile 35 minutes at maintenance effort 20 minutes at tempo effort. I was feeling a little tired from Wednesday's speedwork. My calves felt really tight. But, my foot and ankle were feeling fine.<br />
<br />
<u>Week 15</u><br />
Monday 11/6- Rest<br />
<br />
Tuesday 11/7- 40 minutes maintenance effort-<br />
<br />
Wednesday 11/8- 35 minutes recovery effort, 6 x 30-second strides at 10k effort. Tapering is so weird. During the recovery effort my legs felt heavy I wasn't breathing hard, I just felt sluggish. But, when it was time to do the strides, I had to back off on my pace because I was running them at 5k effort...<br />
<br />
Thursday 11/9 -Rest<br />
<br />
Friday 11/10 - 30 minutes recovery effort, 6 x30 second strides at 10k effort. I did this run first thing in the morining and it was still dark outside.<br />
<br />
<br />
<u>Summary of this Training Cycle</u><br />
Well, I'm glad that I'm not racing a marathon this weekend. I still had a 16-week training cycle and I averaged about 27-32 miles per week. Each week had a long run of 8-11 miles and there was at least one structured speed work session, and one cut down run.<br />
I don't think I could have fit any more running into my schedule. Next week I sit for the Auditing and Attestation section of the CPA exam (November 16th), and I'm saving all of my prayers for the exam instead of this race.<br />
<br />
Running has been a wonderful outlet, but it has also been a stressor as well. I put high expectations on myself and when I don't nail a workout I will feel bad about not being as fast as I used to be.<br />
<br />
I used to race more often, but as I get older I find that I end up choosing one or two goal races per year, and put my eggs into those baskets. I do enjoy the build up over the training cycle and the "high" that racing a goal race can bring.<br />
I'm hoping to not take myself as seriously next year, and try to find more low 5k and 10k races.<br />
<br />
<u>Race Strategy</u><br />
I plan on doing a short warm-up of 1-2 miles, but they may be hard to accomplish trying to get in and out of the corrals. I expect and hope that the security on the strip will be tight.<br />
<br />
The first two miles will be on a slight incline, and the start is crazily crowded so I hope to hit the first two miles at 7:55-7:45 pace, we then flip a u-turn and run on a very slight decline for the next 8 miles, I plan to drop down to 7:40 pace, The last three miles will be on slight incline but my goal is to drop down to 7:30 pace and hold on for dear life.<br />
<br />
<u>Race Goals</u><br />
<br />
A-Sub 1:40- I will be absolutely flabbergasted if I break 1:40 (7:38 per mile)<br />
B -1:42:30 This is closer to 7:45-7:50 pace per mile and sounds within reach.<br />
C Sub 1:45- I should be able to accomplish this goal<br />
<br />
<u><br /></u>
<br />
<br />
<u>Thoughts and Fears</u><br />
After the events of October 1st, I've been trying to move on, but the grief and anger still come and go. I'm also a bit nervous about racing on the Las Vegas Strip on Sunday night. I don't want to live my life in fear, but the thoughts of a copycat shooter have briefly put fear in my mind.<br />
<br />
I have discussed with my husband possible contingency plans if something were to happen. I plan on carrying my car key fob with me in case I don't make it back to my gear check bag. I also told my husband to answer any and all phone calls on Sunday night even if he doesn't recognize the number.<br />
<br />
Normally I enjoy wearing bright colors when I run<br />
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<br />
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but I think instead I am going to wear black.<br />
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I also bought some new shoes a few weeks ago.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-i5Q8m2DchY4/WgM_KdL6GbI/AAAAAAAAMRc/rofOqD5XtUQGbTdvxAo_vLakaWRHdCv3ACKgBGAs/s1600/20171009_152229.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://3.bp.blogspot.com/-i5Q8m2DchY4/WgM_KdL6GbI/AAAAAAAAMRc/rofOqD5XtUQGbTdvxAo_vLakaWRHdCv3ACKgBGAs/s320/20171009_152229.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I found these on sale at the Nike Outlet for $59.99 Normally<br />
the Lunar Glide is $120. I didn't like these shoes for<br />
marathon training, but I like a lighter shoe for speed workouts<br />
and I have done some of my longer runs in this shoe.</td></tr>
</tbody></table>
The weather should be perfect. The start will be around 70 degrees but there won't be any wind. And with the sun going down it will cool down into the 60s.<br />
<br />
See you on the other side and thank you for reading.Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com2tag:blogger.com,1999:blog-2873857598053910050.post-39964480281304051492017-10-17T08:26:00.002-07:002017-11-03T12:11:49.288-07:00Rock n Roll LV is in less than 4 weeks-11 Training Updates and MoreI had hoped to write another post before too much time had passed. Get ready for another lengthy bloated post.<br />
<br />
The city of Las Vegas was shaken to its core on October 1st. I will express my feelings later on in this post. I'm going to do my best to keep things in chronological order. So I will pick up where we left off from my last post.<br />
<br />
<u>Rock n Roll Las Vegas Half Marathon Training Week 6</u><br />
September 4-10<br />
<br />
Monday 9/4- 4.5 miles. This was 45 minutes on the treadmill at recovery effort. I did this run first thing in the morning. It was a fasted cardio effort.<br />
<br />
Tuesday 9/5- 6.5 miles Track work!! 1.5 miles warm up, strides, 3 x 1 mile with 400-meter recovery 1-mile cd. This was another early morning fasted effort. The weather is so much cooler in the mornings. I'm a total lunchtime runner, but if I expect to run mile repeats at a quality effort, then I must get up early and run. I have finally reached a sweet point where my kids are sleeping in a little later, and I can knock out a run before they wake up. It was dark when I left the house, and I headed over to the high school track. There was a workout group there so luckily I didn't have to climb the fence. I finished my warm-up and strides, and my goal was to hit these at 7:30-7:40 per mile. Here's the data 7:37, 7:32, 7:29. My recovery was a 400-meter jog. After the workout, I ran a mile to cool down.<br />
<br />
This workout gave me hope that just maybe I might be able to go sub 1:40 for the half marathon.<br />
<br />
Wednesday 9/6- 4 miles recovery effort on the treadmill (fasted cardio)<br />
<br />
Thursday 9/7- Rest- My new shoes arrived. My mother in law gave me a gift card for Nordstrom Rack and I was able to find a pair of Brooks Ravenas on clearance online. I rotate about 3-4 pairs of shoes at a time to help them last longer, and to meet the ever-changing needs of my sissy feet. On some days I want squishy soft support, some days I want to feel the road, and some days my weak calves/arches need more arch support.<br />
I try to wear the shoes for at least 300 miles, and then they will become yard work, take the kids to the park shoes, and then they will be donated. I admire the runners that can run 500 miles in a single pair of running shoes.<br />
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-_jurVJ8XCdc/WeJYjlYi2YI/AAAAAAAAL3Q/aFgOlyAXcxIgNNBExtuXVVirNPaHNW5XQCKgBGAs/s1600/20170906_193716.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://2.bp.blogspot.com/-_jurVJ8XCdc/WeJYjlYi2YI/AAAAAAAAL3Q/aFgOlyAXcxIgNNBExtuXVVirNPaHNW5XQCKgBGAs/s320/20170906_193716.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brooks Ravena 7</td></tr>
</tbody></table>
<br />
<br />
Friday 9/8- 5.1 miles at General Aerobic effort. I take my new shoes out for a test drive. I got up early and headed out the door, I live in the foothills of the Las Vegas Valley near Sunrise Mountain. My neighborhood is sort of hilly, and we have great views of the Las Vegas Skyline from our neighborhood. I am always fascinated with the view of the strip. A few years ago I actually wrote a post about <a href="https://rundollyrun.blogspot.com/2012/06/my-mini-obsession-with-las-vegas.html" target="_blank">this. </a><br />
I sometimes take pictures during my runs to capture the beauty.<br />
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-_PMOZTUmVV8/WeJYdnGiBrI/AAAAAAAAL3M/U6b4yUMi0XYvmGRTbbEnT2oM0NGwjA2cQCKgBGAs/s1600/20170908_054702.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://2.bp.blogspot.com/-_PMOZTUmVV8/WeJYdnGiBrI/AAAAAAAAL3M/U6b4yUMi0XYvmGRTbbEnT2oM0NGwjA2cQCKgBGAs/s320/20170908_054702.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And I fail miserably at catching what my eyes see, and what my<br />
low budget cell phone is capable of taking.</td></tr>
</tbody></table>
It was humid, and there was a little bit of lighting in the distance. About 5 minutes after I took this picture it started to rain. Then it started to rain really hard, I picked it up a little during the last two miles so I wouldn't get too soaked. I was having mixed feelings about my shoes. They were nice and firm and supportive. But, there is hardly any padding at the end of the toe box. These shoes fit, I don't think I need to size up. I have long skinny feet and long toes, If I size up my feet will slide around inside the shoe. I ended up with a hot spot and a blister on my toe.<br />
<br />
Saturday 9/9- Rest, I did go for a swim in the pool<br />
<br />
Sunday 9/10 10 Miles- 3 miles warm up/GA effort, 6 miles steady state, 1 mile cool down.<br />
I ran the last three miles of steady state a little faster than prescribed. But, I felt good the temps were cooler (compared to July), and I don't have to lug around my handheld water bottle. Here's the data.<br />
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<a href="https://2.bp.blogspot.com/-pThC63AyUJM/WeUYlsNI9aI/AAAAAAAAL5Q/3gBaTEyf8Mkg-RjcuPe95RgoZje4GDmFACLcBGAs/s1600/09102017%2BData.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="224" data-original-width="519" height="138" src="https://2.bp.blogspot.com/-pThC63AyUJM/WeUYlsNI9aI/AAAAAAAAL5Q/3gBaTEyf8Mkg-RjcuPe95RgoZje4GDmFACLcBGAs/s320/09102017%2BData.PNG" width="320" /></a></div>
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<a href="https://2.bp.blogspot.com/-XqrBFAB9-vc/WeUYmCTjcVI/AAAAAAAAL5U/365wp6F9STQmHHmpV0PtwmGupWe7to8NwCLcBGAs/s1600/09102017%2BSplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="430" data-original-width="268" height="320" src="https://2.bp.blogspot.com/-XqrBFAB9-vc/WeUYmCTjcVI/AAAAAAAAL5U/365wp6F9STQmHHmpV0PtwmGupWe7to8NwCLcBGAs/s320/09102017%2BSplits.PNG" width="199" /></a></div>
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<br />
<br />
More swimming with my kids in the afternoon<br />
Total Miles for the week- 30.1 Miles<br />
<u><br /></u> <u>Week 7</u><br />
Monday 9/11- Rest Day<br />
<br />
Tuesday 9/12- 4.2 miles. 40 Minutes recovery first thing in the morning. I think I am feeling less creeped out about running in the dark. But, I did feel a little tired.<br />
<br />
Wednesday 9/13- 5.4 miles- 45 minutes relaxed/General Aerobic effort, and a few strides. I think this might actually be the last "hot" day of the year. Today it was 96 degrees but, it was low humidity. This is the end of the Monsoon season and it is kinda early for it to start cooling down.<br />
<br />
Thursday 9/14- 7.5 miles -Track work!!! 2 miles warm up, strides, 4 x 1200, cool down. I woke up early to head to the high school track. I'm working with a coach this training cycle. And I worry that he may be underestimating my ability. My coach is great because he errs on the side of caution, and wants to keep me healthy and injury free. But, I am stubborn and want to push past the prescribed paces so that I can feel confident about the upcoming half.<br />
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<br />
I was supposed to hit 7:30 pace for the intervals and I ended up hitting closer to 7:15-7:20 pace. Here's the Strava data (but, the data is skewed because I ran on the track)<br />
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<a href="https://1.bp.blogspot.com/-s778oQqzajk/WeUZZZugJCI/AAAAAAAAL5g/WI7CtDcHOrELZM7aENalFLSnotjL9HyoACLcBGAs/s1600/Track%2Bwork%2B09142017.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="396" data-original-width="1067" height="118" src="https://1.bp.blogspot.com/-s778oQqzajk/WeUZZZugJCI/AAAAAAAAL5g/WI7CtDcHOrELZM7aENalFLSnotjL9HyoACLcBGAs/s320/Track%2Bwork%2B09142017.PNG" width="320" /></a></div>
For the 1200 meters intervals, my split times were 5:32, 5:30, 5:32, 5:30<br />
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<br />
<br />
I also tried my best to run a recovery effort that wasn't totally lax.<br />
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Friday 9/15- Rest, In other news, I'm expecting my exam results for the Business Environment and Concepts section of the CPA exam. I'm starting to prepare myself for the results in case I don't pass. :<br />
<br />
<br />
<br />
Saturday 9/16- 4.3- 40 minutes at recovery effort and a few strides. And it's finally cool enough to wear my compression socks for recovery!<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-3xokdUhnuKc/WeUkJcfZQPI/AAAAAAAAL6U/5cWjzRLDvFUaPyg7FrfdaRGAViN1P0VUwCKgBGAs/s1600/20170915_045957.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://1.bp.blogspot.com/-3xokdUhnuKc/WeUkJcfZQPI/AAAAAAAAL6U/5cWjzRLDvFUaPyg7FrfdaRGAViN1P0VUwCKgBGAs/s320/20170915_045957.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Compression socks are impossible to<br />
wear during the summer months.</td></tr>
</tbody></table>
<br />
Sunday 9/17- 10 miles 94 minutes at a relaxed effort. This was a hilly run. During one of the uphill climbs in a residential neighborhood, I got chased by a stray dog. It was a little powder puff of a dog.<br />
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<a href="https://1.bp.blogspot.com/-yyPD6AfAip8/WeKCFxlweBI/AAAAAAAAL4Q/7f_nLXjMT8UQZdhkruYuS7JlKP6f2uglQCKgBGAs/s1600/20170917_075114.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://1.bp.blogspot.com/-yyPD6AfAip8/WeKCFxlweBI/AAAAAAAAL4Q/7f_nLXjMT8UQZdhkruYuS7JlKP6f2uglQCKgBGAs/s400/20170917_075114.jpg" width="400" /></a></div>
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<a href="https://1.bp.blogspot.com/-BAEXRAxvGlg/WeUkRO3yPrI/AAAAAAAAL6Y/pPnoTYFkGXAh-_gMPw8E7EHl0hbppp0sQCKgBGAs/s1600/20170917_075128.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://1.bp.blogspot.com/-BAEXRAxvGlg/WeUkRO3yPrI/AAAAAAAAL6Y/pPnoTYFkGXAh-_gMPw8E7EHl0hbppp0sQCKgBGAs/s400/20170917_075128.jpg" width="400" /></a></div>
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Totals miles for the week 31.8<br />
<br />
<u>Week 8</u><br />
Monday 9/18-3.4 miles- 35 minutes recovery effort at Cornerstone Park at lunchtime. This was supposed to be a rest day, but I'm starting to wig out because I am supposed to receive my exam results the following day.<br />
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<br />
Tuesday 9/19- 6.3 miles -I woke up and checked online, and I found out that I PASSED the Business Environment and Concepts portion of the CPA EXAM!!!!! I wanted to pinch myself because I had already prepared for the worst. I'm currently studying for the Audit and Attestation section of the exam. I am going to take the next exam on November 19th. (fingers crossed)<br />
<br />
At lunchtime, I ran a general aerobic step-down run. I ran 6.3 miles. The weather was a pleasant 70 degrees. For reference last year the daytime high was 96 degrees.<br />
<br />
Wednesday 9/20- 3.5 Miles at a recovery effort first thing in the morning. The mornings are starting to feel nice and chilly<br />
<br />
FWIW- I have been doing fasted cardio for the past couple of weeks, and I feel that it has kickstarted my metabolism somewhat. I have also made a few tweaks to clean up my diet (less beer, less cheese, less junk). By adding fasted cardio, I have been able to lose about 4 lbs. I'm hoping to possibly lose a few more pounds before race day.<br />
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<br />
Thursday 9/21- 11 miles This was 3 miles warm up, 6 miles at steady state pace, and 2 miles cool down. It was a horrible windy morning. I ended up switching up my planned route because I felt like I was running in place when I was running into the wind. Here's the data.<br />
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<a href="https://4.bp.blogspot.com/-4swjSHnRNh4/WeUhqhckfxI/AAAAAAAAL54/FXTRBaaoD1cmBn7ohhM20OzvhehnCrPYQCLcBGAs/s1600/09212017%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="215" data-original-width="505" height="136" src="https://4.bp.blogspot.com/-4swjSHnRNh4/WeUhqhckfxI/AAAAAAAAL54/FXTRBaaoD1cmBn7ohhM20OzvhehnCrPYQCLcBGAs/s320/09212017%2Bdata.PNG" width="320" /></a></div>
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<a href="https://4.bp.blogspot.com/-fXryXFLWm9A/WeUhqrKEgyI/AAAAAAAAL5w/c_Rr01weFKUbmMxAfmA6km5ITS1W3OSywCLcBGAs/s1600/09212017%2Belevation.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="416" data-original-width="919" height="144" src="https://4.bp.blogspot.com/-fXryXFLWm9A/WeUhqrKEgyI/AAAAAAAAL5w/c_Rr01weFKUbmMxAfmA6km5ITS1W3OSywCLcBGAs/s320/09212017%2Belevation.PNG" width="320" /></a></div>
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<a href="https://3.bp.blogspot.com/-EhPAynX6u5s/WeUhqtkdU2I/AAAAAAAAL50/32tCWmD4YVIlPoAi7BIj_pwoEkVi5xOhgCLcBGAs/s1600/09212017%2Bsplits%2Band%2Bmap.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="490" data-original-width="937" height="167" src="https://3.bp.blogspot.com/-EhPAynX6u5s/WeUhqtkdU2I/AAAAAAAAL50/32tCWmD4YVIlPoAi7BIj_pwoEkVi5xOhgCLcBGAs/s320/09212017%2Bsplits%2Band%2Bmap.PNG" width="320" /></a></div>
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<br />
Today was my anniversary. My husband and I have been married for 21 years. We don't really surprise each other presents anymore. But, that evening we were listing to music in our backyard. We both have eclectic tastes that overlap. We listen to a little bit of everything That night we were listening to the band Cake, and we wondered when they were going to be in concert in Las Vegas next. We used to go to concerts all of the time before we had children. It turns out that Cake was going to be in Las Vegas in two weeks (October 5th). We treated ourselves to great seats.<br />
<br />
Friday 9/22-Rest! We headed to Southern California to visit family in Oxnard, CA. It's about a 5 hour drive from Vegas.<br />
<br />
Saturday 9/23- 3.7 Miles at recovery effort. I felt dehydrated and tired during the run. But, man I love my old stomping grounds. Oxnard is at sea level and it is pancake flat.<br />
<br />
Sunday 9/24- Rest we drove back to Las Vegas, so weird that the temps are cooler in Vegas than in California<br />
<br />
Total Miles for the week 27.9<br />
<br />
<u>Week 9</u><br />
<br />
Monday 9/25-5.5 Mile maintenance effort run. Here's the data.<br />
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<a href="https://3.bp.blogspot.com/--X7Ch8BQJpg/WeUirMyMcHI/AAAAAAAAL6I/Coe-BVmU3-A9iXWP9f66uCDBD1bmfnJAACLcBGAs/s1600/09252017%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="218" data-original-width="503" height="138" src="https://3.bp.blogspot.com/--X7Ch8BQJpg/WeUirMyMcHI/AAAAAAAAL6I/Coe-BVmU3-A9iXWP9f66uCDBD1bmfnJAACLcBGAs/s320/09252017%2Bdata.PNG" width="320" /></a></div>
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<a href="https://1.bp.blogspot.com/-dlN8zCc-XEI/WeUirPrQYcI/AAAAAAAAL6E/kZ5H4GhE2UEyu1tRLZzak1uWy--A886PQCLcBGAs/s1600/09252017%2Bsplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="276" data-original-width="250" height="200" src="https://1.bp.blogspot.com/-dlN8zCc-XEI/WeUirPrQYcI/AAAAAAAAL6E/kZ5H4GhE2UEyu1tRLZzak1uWy--A886PQCLcBGAs/s200/09252017%2Bsplits.PNG" width="180" /></a></div>
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I slept like crap that night. Maybe I had too much caffeine too late in the afternoon?</div>
<br />
Tuesday 9/26- 5.5 Miles this was another maintenance effort run. I felt a little tired and groggy. It was a good thing I wasn't daydreaming. A car got really close to me going around a blind turn. It was full on in the shoulder of the road. I'm pretty sure I said, "what the f*ck?" When the car passed me.<br />
<br />
Wednesday 9/27- Rest<br />
<br />
Thursday 9/28-6.3 Miles-Speedwork 2 miles warm up, strides, 2 x 2000 (fasted cardio) effort. This was supposed to be run at half marathon effort, and I ran the first 2000 meter interval way too fast. I ran this workout at the park right around the corner from my house. They finished resurfacing the track. It used to be a rubber track, but now it is paved asphalt. Here's the data.<br />
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<a href="https://1.bp.blogspot.com/-KzRiuA-lqzI/WeUlh9YD3_I/AAAAAAAAL6g/dqaUcWXHoxA5djrfESVkSR-5wTptg21XgCLcBGAs/s1600/09282017%2Bsplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="712" data-original-width="508" height="320" src="https://1.bp.blogspot.com/-KzRiuA-lqzI/WeUlh9YD3_I/AAAAAAAAL6g/dqaUcWXHoxA5djrfESVkSR-5wTptg21XgCLcBGAs/s320/09282017%2Bsplits.PNG" width="227" /></a></div>
I was able to average 7:10 pace for the first interval, and 7:12 pace for the second interval. This workout was a huge confidence booster.<br />
<br />
Friday 9/29-10.2 miles Friday Steady effort 10 Mile run. I was expecting to feel wiped out from yesterday's speed work. But, I slept well on Thursday. I covered 10.2 miles at 8:59 pace. It was great, because I only got stuck at one red light, and this run went by relatively fast.<br />
<br />
Saturday 9/30- Rest I know that I mentioned above that I am cleaning up my diet. But, I felt like making treats for my family. Homemade pizza and Chicken Parmesan were on the menu.<br />
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<a href="https://1.bp.blogspot.com/-Js5k_zgz8JI/WeUoU3_-56I/AAAAAAAAL6s/W-V0dpaIdz41J3kBgeuxRmfd-v7yRBwRwCKgBGAs/s1600/20170929_160531.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://1.bp.blogspot.com/-Js5k_zgz8JI/WeUoU3_-56I/AAAAAAAAL6s/W-V0dpaIdz41J3kBgeuxRmfd-v7yRBwRwCKgBGAs/s320/20170929_160531.jpg" width="320" /></a></div>
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<a href="https://4.bp.blogspot.com/-IMb5elUKTMo/WeUoU43J7rI/AAAAAAAAL6s/ugPm0IAVfyckmX78N9GSNE13LbMthUe4wCKgBGAs/s1600/20171001_130638.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://4.bp.blogspot.com/-IMb5elUKTMo/WeUoU43J7rI/AAAAAAAAL6s/ugPm0IAVfyckmX78N9GSNE13LbMthUe4wCKgBGAs/s320/20171001_130638.jpg" width="320" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-13uOG_t3NAM/WeUoU1NBQ7I/AAAAAAAAL6s/RobBLrwSYC8UvDEqTp79GSMIkYKO0ZECACKgBGAs/s1600/20171001_113401.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://2.bp.blogspot.com/-13uOG_t3NAM/WeUoU1NBQ7I/AAAAAAAAL6s/RobBLrwSYC8UvDEqTp79GSMIkYKO0ZECACKgBGAs/s320/20171001_113401.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I did roast some veggies to round out the meal.</td></tr>
</tbody></table>
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<br />
Sunday 10/1- 4.2 miles short recovery effort.<br />
<br />
I went to bed that night thinking about the upcoming work week.<br />
<br />
Total mileage for the week. 31.7 miles<br />
<br />
<u><br /></u> <u>Week 10</u><br />
<br />
Monday 10/2- 6.6 miles-<br />
My husband woke me up at 4:30 am to the horrifying news. Our city was ravaged by a gunman at the Mandalay Bay. Over 50 people are dead, and hundreds more are injured. Shock is what I am feeling most of the day. I didn't want to go to work, I began calling friends and family that may have been at the concert. I am grateful that I am able to locate them. I went to work hoping that I would see all of my coworkers. Las Vegas is a huge city, but it is also a small intertwined community. I have been to the Mandalay Bay resort dozens of times. The Rock n Roll Marathon actually begins right in front of the Mandalay Bay Resort, and I have stood on that concert field many times. (I am not trying to make this about me, I'm just trying to process the absolute horror that I felt).<br />
<br />
My heart feels broken. I ran for one hour at lunchtime.<br />
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<br />
Tuesday 10/3- 4.4 Miles at recovery effort.<br />
<br />
Wednesday 10/4 7 miles.- Speedwork- 2 miles GA effort, 4 miles at half marathon effort,1 mile cool down. This was angry running. I think I was in shock for the first two days. And this morning I woke up so mad. I can't stop asking "Why?!" How could someone be so inhumane to execute 58 people and maim and injure so many more? How could someone be so sadistic that they planned to assassinate hundreds of people?<br />
<br />
I had hoped to channel some of my frustrations into my speedwork out. Instead, my pace was uneven, and I felt like I was on the verge of tears the whole way. Here's the data.<br />
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<a href="https://1.bp.blogspot.com/-R35OtZwBLUY/WeUsHNcH7oI/AAAAAAAAL64/esJEu93gfconFFD7EaFemY26FhEiUDhKgCLcBGAs/s1600/10032017%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="218" data-original-width="531" height="131" src="https://1.bp.blogspot.com/-R35OtZwBLUY/WeUsHNcH7oI/AAAAAAAAL64/esJEu93gfconFFD7EaFemY26FhEiUDhKgCLcBGAs/s320/10032017%2Bdata.PNG" width="320" /></a></div>
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<a href="https://3.bp.blogspot.com/-5NXXjYUTHRM/WeUsHEMYfoI/AAAAAAAAL68/94Wkv1zow_ou8JhoAq8JeXGtJY8uSHAiACLcBGAs/s1600/10032017%2Bsplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="316" data-original-width="257" height="200" src="https://3.bp.blogspot.com/-5NXXjYUTHRM/WeUsHEMYfoI/AAAAAAAAL68/94Wkv1zow_ou8JhoAq8JeXGtJY8uSHAiACLcBGAs/s200/10032017%2Bsplits.PNG" width="162" /></a></div>
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That day I went to a prayer vigil to mourn the victims.</div>
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Thursday-10/5 3.1 Miles at recovery effort. We had planned to go see Cake that night, but the concert ended up being postponed. We felt that it was the right decision, it would have been hard to go out and try to have a good time.</div>
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Friday 10/6 Rest</div>
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Saturday 10/7 11 Miles- 3 miles warm up, 6 miles tempo effort, 2 miles cool down. I'm not feeling as angry anymore (just sad), and today's workout was a bit more productive. I chose an area that is pretty flat, Here's the data</div>
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<a href="https://2.bp.blogspot.com/-lKdM_jDFsLA/WeU4P45AhoI/AAAAAAAAL7U/suvPnkbZxlMQNtUOCTpaJ4hf6dDvBfkPACLcBGAs/s1600/10072017%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="242" data-original-width="522" height="147" src="https://2.bp.blogspot.com/-lKdM_jDFsLA/WeU4P45AhoI/AAAAAAAAL7U/suvPnkbZxlMQNtUOCTpaJ4hf6dDvBfkPACLcBGAs/s320/10072017%2Bdata.PNG" width="320" /></a></div>
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<a href="https://1.bp.blogspot.com/-VUI6EvCDctA/WeU4P6AyBsI/AAAAAAAAL7Q/a-ugO8rUVA0qoz7oBNRzZkXC8XOi2UqxgCLcBGAs/s1600/10072017%2Bsplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="433" data-original-width="265" height="320" src="https://1.bp.blogspot.com/-VUI6EvCDctA/WeU4P6AyBsI/AAAAAAAAL7Q/a-ugO8rUVA0qoz7oBNRzZkXC8XOi2UqxgCLcBGAs/s320/10072017%2Bsplits.PNG" width="195" /></a></div>
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Sunday 10/8- Rest</div>
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Total mileage for the week 32.1</div>
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<u>Week 11</u></div>
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Monday 10/9- 5.2 miles This was 45 mintes recovery effort and 6 x 20 second strides. I wore heels to work today, and when it was time to run at lunch, my calves were so knotted up for the first two miles. It seems now that I am getting *cough* cough* older I have to run for at least 20 minutes just to get all of the kinks out.</div>
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Tuesday 10/10-7 miles-Speedwork 2.5 miles warm up, strides, 4 x 800 meters. I drove out to an isolated area so that I wouldn't have to worry about traffic, and I wanted to find a flat stretch of road. I took the warm-up miles easy and then tried to push the pace for the 800's. Goal pace was 7:10 and I was able to meet the goal pace. Here is the data for the 800's 3:30, 3:32, 3:30, 3:35. This workout whooped my ass.</div>
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Wednesday 10/11 3.5 Miles at recovery pace</div>
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Thursday 10/12- Rest</div>
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Friday 10/13- Two rest days in a row. Sweet! I took my kids to the doctor for their annual wellness exam and we also got the flu shot.</div>
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Saturday- 10/14 8.1 miles 75 minutes of relaxed running... This was one of those pretty mornings that was nice and quiet, and I got to see the sun rise and reflect on the Las Vegas Strip.</div>
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<a href="https://4.bp.blogspot.com/-zfORQHSPIvU/WeU7JXG-0wI/AAAAAAAAL7g/hjwgaZ2Kv24C6YVT6dPFmlHZ-F3knUciwCKgBGAs/s1600/20171014_065709.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://4.bp.blogspot.com/-zfORQHSPIvU/WeU7JXG-0wI/AAAAAAAAL7g/hjwgaZ2Kv24C6YVT6dPFmlHZ-F3knUciwCKgBGAs/s320/20171014_065709.jpg" width="320" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-fy1ogHJJTZY/WeU7JRq0QxI/AAAAAAAAL7g/kpNHaWIbsLUTwoExTl71xIvnMlHEjGw7ACKgBGAs/s1600/20171014_070045.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://2.bp.blogspot.com/-fy1ogHJJTZY/WeU7JRq0QxI/AAAAAAAAL7g/kpNHaWIbsLUTwoExTl71xIvnMlHEjGw7ACKgBGAs/s320/20171014_070045.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I may be from California. But, I have lived in the Las Vegas<br />
valley for nearly 15 years<br />
and this is where I consider home.</td></tr>
</tbody></table>
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I also snuck in 4 x 1-minute pickups towards the end of this run.</div>
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Sunday 10/15-4 miles at recovery effort.</div>
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Weekly Mileage 27.8 Miles </div>
<br />
<br />
So now we are just about caught up. The half marathon is less than a month away, and due to the events that happened on October 1st, the Competitor group has decided to move the start/staging area of the race away from the Mandalay Bay Resort. I think many runners were feeling apprehensive about starting there. And I feel that it is respectful to keep that area as a place of mourning.<br />
<br />
<br />
I'm sorry for the long post. I just needed to share my thoughts with you all.<br />
<br />
Thank you for reading.<br />
<br />
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<br />Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com2tag:blogger.com,1999:blog-2873857598053910050.post-87431617909707485002017-09-05T16:16:00.000-07:002017-09-05T16:17:57.601-07:00August was mild-For the most part and RNRLV Half Marathon Training Weeks 1-5As hot as the month of July was, we had a fairly nice August. I started running again outside at lunchtime, and on Jul 31st I started a training cycle for the Las Vegas Rock N Roll Half marathon. Then the last week of August became unbearably hot again, and I have had to put lunch time running on hold. (Boo!)<br />
<br />
<br />
I have been to the track on three separate occasions for speed work, and last month I sat for the first part of the CPA exam (Business Environment and Concepts). I have to wait two more weeks before I find out if I passed or not. It could go either way.<br />
<br />
I started working with my coach again, and I am really enjoying half marathon training. My mileage has topped out at 36 weeks, and I don't feel beat up. The first part of August was humbling. My speed is not where it used to be. But, as the weeks pass I feel that I am starting to build back up some of my kick.<br />
<br />
We also moved our treadmill out of the garage into a spare bedroom in our home. I never thought that I would be using the treadmill first thing in the morning. But, it seems to be working out great, and I'm also trying to get used to fasted cardio. (more on that later)<br />
<br />
So let me catch you up on the last few weeks of training. I'm so sorry if this bores you to tears.<br />
<br />
<u>Week 1</u><br />
July 31-August 6<br />
Mon 7/31- 5.5 Miles General Aerobic Effort-Lunchtime aggravation. See this is why I hate working out at my workplace gym. The treadmill cut out on me two minutes into my run, and I had to hop on another treadmill<br />
Tues 8/1- 4 miles in the AM at recovery effort on the street.<br />
<br />
Wed 8/2- 6 miles on the treadmill at lunchtime- General aerobic effort<br />
<br />
Thur 8/3-Rest<br />
<br />
Friday 8/4- 6 miles outside! There was great cloud coverage, and the temps were only 90 degrees<br />
<br />
Saturday 8/5 Rest<br />
<br />
Sunday 8/6- 9.2 Miles- My long run was only supposed to be 75 minutes but I tacked on 20 extra minutes<br />
<br />
Total Miles 30.6<br />
<br />
<u>Week 2</u><br />
August 7-13<br />
<br />
Mon 8/7- 4.3 Miles Lunchtime running outside- Recovery effort and a few strides<br />
<br />
Tuesday 8/8 -Rest<br />
<br />
Wed 8/9- Track Work- 2 Miles warm up, strides 3x 400 with 400 meter recovery, (1:40, 1:40, 1:43)<br />
2 x 400 with 200 meter recovery (1:43, 1:44) 1x 800 (3:32), cool down.<br />
<br />
I did this workout in the morning, and it was still hot! But, at least I didn't have to hop the fence to get into the track. In July I got stuck on a fence<br />
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<a href="https://1.bp.blogspot.com/-CDoE9F9ImWA/Wa8WolTiaLI/AAAAAAAALlc/TXpmnUQv6z8spBMhPam1uS8BW5nn2LNqwCKgBGAs/s1600/20170730_170949.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://1.bp.blogspot.com/-CDoE9F9ImWA/Wa8WolTiaLI/AAAAAAAALlc/TXpmnUQv6z8spBMhPam1uS8BW5nn2LNqwCKgBGAs/s320/20170730_170949.jpg" width="320" /></a></div>
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<br />
Thur 8/10- 4.2 Miles recovery effort in the morning.<br />
<br />
Fri 8/11-Rest<br />
<br />
Sat 8/12-10 Miles 70 Minutes General Aerobic, 20 Minutes tempo. This run was humbling. I was supposed to run 70 minutes at 9:00 pace, and 20 Minutes at 8:00-minute pace. I thought this run would be a piece of cake. But, during the tempo portion, I was having trouble maintaining 8:15 pace.<br />
<br />
I left the house at 7:15 in the morning, but I should have left the house an hour earlier. It was way too hot.<br />
<br />
Sun 8/13-Rest<br />
<br />
<u>Week 3</u><br />
August 14-20<br />
Mon 8/14- 1 hour- 40 Minutes Recovery Effort 20 Minutes Steady Effort. I ran this at lunchtime, it was hot but somehow not as brutal as Saturday's run.<br />
<br />
Tues 8/15-4 Miles 40 minutes recovery effort at lunchtime. I forgot my hat.<br />
<br />
Wed 8/16- Speedwork 5.8 miles. 2 Miles warm up, strides, 3 x 1000. This workout sucked (again) I think I was feeling a lot of emotional stress. My exam was scheduled for the following day, and it was also broiling hot when I did this workout at noon. I was supposed to hit 7:08-7-12 pace, and I didn't even come close (4:33-7:22 pace, 4:47-7:46 pace, and 4:25-7:05 pace)<br />
<br />
Thur 8/17 Test day!!! I hope I did enough to pass the Business Enviornment and Concepts section.<br />
<br />
Fri 8/18- 6.5 Miles one hour run. I took the day off from work so I could decompress, and go for a nice run. I went to Sunset Park to avoid traffic.<br />
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<a href="https://3.bp.blogspot.com/-PPVXRc4dFHY/Wa8Zt_fddLI/AAAAAAAALlo/vBUAj-MhPAAzHgn7i7MuU19IQU0c83TQACKgBGAs/s1600/20170818_092842.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="320" src="https://3.bp.blogspot.com/-PPVXRc4dFHY/Wa8Zt_fddLI/AAAAAAAALlo/vBUAj-MhPAAzHgn7i7MuU19IQU0c83TQACKgBGAs/s320/20170818_092842.jpg" width="240" /></a></div>
Sat8/19-3.4 Miles at recovery effort with a few strides<br />
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<br />
Sun 8/20- 10 miles 15k cut down run. Finally, a run where I was able to finish strong! I so needed the ego boost after Wednesday's horrible speed work. Here's the data.<br />
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<a href="https://4.bp.blogspot.com/-5LGxCas0s58/Wa8a0xUE7-I/AAAAAAAALl4/s5FVKYWtPSAMCa4Ew_czWi6biHLZLDXEgCLcBGAs/s1600/15k%2Bcutdown%2Brun%2Bdata%2BAugust%2B2017.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="204" data-original-width="529" height="123" src="https://4.bp.blogspot.com/-5LGxCas0s58/Wa8a0xUE7-I/AAAAAAAALl4/s5FVKYWtPSAMCa4Ew_czWi6biHLZLDXEgCLcBGAs/s320/15k%2Bcutdown%2Brun%2Bdata%2BAugust%2B2017.PNG" width="320" /></a></div>
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<a href="https://3.bp.blogspot.com/-0UodL0L1ul0/Wa8a0qcpigI/AAAAAAAALl0/_3zBQYn4rOUJ_WC6gRTvKyzH4Au2gs0wQCLcBGAs/s1600/15k%2Bcutdown%2Brun%2Bsplits%2BAugust%2B2017.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="398" data-original-width="257" height="320" src="https://3.bp.blogspot.com/-0UodL0L1ul0/Wa8a0qcpigI/AAAAAAAALl0/_3zBQYn4rOUJ_WC6gRTvKyzH4Au2gs0wQCLcBGAs/s320/15k%2Bcutdown%2Brun%2Bsplits%2BAugust%2B2017.PNG" width="206" /></a></div>
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<u>Week 4</u><br />
August 21-27<br />
Mon 8/21- I went in for my annual exam, and to have some blood work taken. It has been several years, and I just want to make sure that I am healthy. I told the Dr. that I was concerned about some weight gain. I'm still about 10-15 pounds over my ideal race weight. My metabolism may be slowing down. My goal is to lose 5-7 pounds before RNRLV on November 12th.<br />
<br />
At lunchtime, I ran 3.2 miles at recovery effort, and I managed to fit in an oil change for my car too. #multitasking<br />
<br />
Tues 8/22-5.4 Miles General Aerobic and strides. I needed a change of scenery, so I drove out to Reunion Trails Park.<br />
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<a href="https://4.bp.blogspot.com/-K02JfSUeiqw/WMcdFuel2PI/AAAAAAAAKT4/-KmRillo1Qk0yux5hxP3E6y9MwEMiFWDwCPcBGAYYCw/s1600/Heritage%2BPark%2BTrail%2BView.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="478" data-original-width="806" height="189" src="https://4.bp.blogspot.com/-K02JfSUeiqw/WMcdFuel2PI/AAAAAAAAKT4/-KmRillo1Qk0yux5hxP3E6y9MwEMiFWDwCPcBGAYYCw/s320/Heritage%2BPark%2BTrail%2BView.PNG" width="320" /></a></div>
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It was eerily quiet. Reunion Trails is a large park with running trails, but I didn't see a single person while I was out there.<br />
<br />
Wed 8/23-Rest- Retail Therapy. I went to TJ Maxx and I purchased two new running hats for less than $20<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-uMrdraayApo/Wa8m8t17qiI/AAAAAAAALnU/lR40ukC2zQ8nOjiJCQv7TPTsUiuBS3WzACKgBGAs/s1600/20170905_150017.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://3.bp.blogspot.com/-uMrdraayApo/Wa8m8t17qiI/AAAAAAAALnU/lR40ukC2zQ8nOjiJCQv7TPTsUiuBS3WzACKgBGAs/s320/20170905_150017.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My other hat is hot pink. This hat<br />
is my emergency one, in case I forget one<br />
at home. I plan to keep it in my desk just<br />
in case.</td></tr>
</tbody></table>
<br />
<br />
Thur 8/24- Speed work- 5 Miles- wu, strides, 9x 200 meters, 200 meters recovery. This ended up being a fun workout. I wasn't able to get to a track so I ran this workout on my lunch break. I ran this around a business park. I guestimated the 200's as 50 seconds hard and 1:10 recovery.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-xBbfceohvcE/Wa8dVpAP1II/AAAAAAAALmE/A-llvdIjbwUQMyAoABNmz085oILNsbL0QCLcBGAs/s1600/9%2Bx%2B200.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="496" data-original-width="561" height="282" src="https://3.bp.blogspot.com/-xBbfceohvcE/Wa8dVpAP1II/AAAAAAAALmE/A-llvdIjbwUQMyAoABNmz085oILNsbL0QCLcBGAs/s320/9%2Bx%2B200.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running laps around a business park.</td></tr>
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Fri 8/25- 4.2 Miles recovery effort. My mind was racing (worry, and PMS rage) and I didn't feel like running. But, running is sometimes how I deal with stress and worry. I have other coping skills, but running seems to be the best one sometimes.<br />
<br />
Sat 8/26- 8.1 Miles a one hour step down run, and a 1 mile cool down. 40 minutes at 9:00 pace and 20 minutes at 8:00 pace. I think I may be turning a corner, and the workouts are feeling a little better Here's the data for the step down run.<br />
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<a href="https://2.bp.blogspot.com/-lBalh26h-x0/Wa8gt64ZgOI/AAAAAAAALm0/5CwsV5iKHDg5AZuciVYALdxa4_84Pj9ygCLcBGAs/s1600/60%2Bminute%2Bstep%2Bdown%2Brun%2B08262017%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="205" data-original-width="513" height="127" src="https://2.bp.blogspot.com/-lBalh26h-x0/Wa8gt64ZgOI/AAAAAAAALm0/5CwsV5iKHDg5AZuciVYALdxa4_84Pj9ygCLcBGAs/s320/60%2Bminute%2Bstep%2Bdown%2Brun%2B08262017%2Bdata.PNG" width="320" /></a></div>
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<a href="https://3.bp.blogspot.com/-x_TQVG7kEE8/Wa8gtvHSeMI/AAAAAAAALmw/3tDlveRQfS8xqm9rQgC_lyLRlIxIgI91wCLcBGAs/s1600/60%2Bminute%2Bstep%2Bdown%2Brun%2B08262017%2Bsplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="321" data-original-width="276" height="320" src="https://3.bp.blogspot.com/-x_TQVG7kEE8/Wa8gtvHSeMI/AAAAAAAALmw/3tDlveRQfS8xqm9rQgC_lyLRlIxIgI91wCLcBGAs/s320/60%2Bminute%2Bstep%2Bdown%2Brun%2B08262017%2Bsplits.PNG" width="275" /></a></div>
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Sun 8/27- 4 Miles on the treddy! I slept in and went running at 10:00 am. We moved the treadmill back inside, This treadmill has been everywhere. Inside, outside on the patio, and in the garage. It was dying a lonely death in the garage, so we moved it back in. </div>
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<a href="https://3.bp.blogspot.com/-PeYgyABqMpU/V07K1V4KSOI/AAAAAAAAHeg/nSEw1UFQCvkU3i60Urzl5pDDL7jilgA2gCPcBGAYYCw/s1600/20160531_193243.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://3.bp.blogspot.com/-PeYgyABqMpU/V07K1V4KSOI/AAAAAAAAHeg/nSEw1UFQCvkU3i60Urzl5pDDL7jilgA2gCPcBGAYYCw/s320/20160531_193243.jpg" width="180" /></a></div>
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And as much as I prefer to head outside for a run. The treadmill is great for squeezing in a recovery run. Or for waking up at a ridiculous hour to run, and not disturb anyone else.</div>
<u><br /></u> <u>Week 5</u><br />
August 28-September 3<br />
All of a sudden it went from 98-100 degrees back up to 110!!!<br />
<br />
Mon 8/28- 5.4 Miles on the mill before work.<br />
<br />
Tue 8/29- 4.4 miles Fasted cardio- I got started at 5:19 am. I used to eat breakfast first thing in the morning. But, I 'm experimenting with fasted cardio in an effort to lose a little weight. I'm trying to teach my body to burn fat, instead of carbs. I'm not doing this every morning. And I'm not intentionally trying to starve myself. In other news after 200 miles, I feel like I have finally broken in my Mizuno Wave Elixirs.<br />
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<a href="https://1.bp.blogspot.com/-nCJOyDmKh-I/Wa8of4763BI/AAAAAAAALnk/N1mm-hK-4ywNI8CrBgXjbjJ0NowI2K0UwCKgBGAs/s1600/20170203_152324.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://1.bp.blogspot.com/-nCJOyDmKh-I/Wa8of4763BI/AAAAAAAALnk/N1mm-hK-4ywNI8CrBgXjbjJ0NowI2K0UwCKgBGAs/s320/20170203_152324.jpg" width="320" /></a></div>
<br />
I bought these shoes in February and starting wearing them in March. I paid $55 for them, and I loved them when I tried them on. After wearing them for a few long runs, they were way stiffer, and I had considered giving them away when I started to have ankle issues. But, I'm cheap and I wanted to get my money's worth out of this pair. So I saved them for recovery efforts. After 200 miles they finally feel broken in.<br />
<br />
Wed 8/30- Rest<br />
<br />
Thu 8/31-7.1 Miles -Warm up, 2 x 1.5 miles at half marathon effort, cool down. This was another fasted run first thing in the morning. I was able to leave the house at 5:40 am and it was still dark. The weather was a cool 80 degrees. And this workout went better than I hoped. I was able to average 7:45 for the first 1.5 mile interval and then 7:40 for the next interval. My goal pace is 7:38 so I feel that I am starting to inch closer and closer to my goal.<br />
<br />
<br />
Friday 9/1- 4.1 miles on the treadmill at recovery effort. It is getting easier and easier to roll out of bed and hop on the treadmill. The only downside to running on the treadmill is my Strava habit. I'm a big Strava addict, and treadmill runs do not count towards any of the monthly distance challenges.... I can understand why. But, I still don't like it.<br />
<br />
<br />
In other news, the county has started doing renovations to my local park. This park is right around the corner from my house, and this is where I take my children when they are bouncing off of the walls.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-agld7YIEzvI/WBfSRLt1MgI/AAAAAAAAJQg/tRVmP-06yTsf7Deed2Hxj2CjCtKntH19ACPcBGAYYCw/s1600/20161030_100134.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://2.bp.blogspot.com/-agld7YIEzvI/WBfSRLt1MgI/AAAAAAAAJQg/tRVmP-06yTsf7Deed2Hxj2CjCtKntH19ACPcBGAYYCw/s320/20161030_100134.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Last October</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-dkJi7SDNoAc/Wa8tWrRfJpI/AAAAAAAALn4/pRlWjzwf_5UubVMAB7FsSGeN7TPl5jU7ACKgBGAs/s1600/20170831_063952.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://2.bp.blogspot.com/-dkJi7SDNoAc/Wa8tWrRfJpI/AAAAAAAALn4/pRlWjzwf_5UubVMAB7FsSGeN7TPl5jU7ACKgBGAs/s320/20170831_063952.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Last Thursday</td></tr>
</tbody></table>
They are repaving the jogging track and hopefully adding a splash pad for the kiddos. I just wonder how long all of this is going to take. I'm really grateful for the upgrades I'm just impatient and want the park to be put back together soon.<br />
<br />
I'm hoping to start posting on a weekly basis again. Thank you for reading.Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com2tag:blogger.com,1999:blog-2873857598053910050.post-48618897740507439932017-07-25T10:12:00.000-07:002017-07-25T14:15:23.750-07:00Three Degrees of Hell Stage 2 Race- And other updates<div>
I have about two months to update you on- I apologize in advance for the rambling nature of this post.</div>
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Last month (June) I had been in a funk, because the weather was really hot, and I had been nursing a tendon injury in my right foot. Tight calves may be the main cause. But, all of my trail running/hill climbing wasn't helping things either. </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-2O1oJjK54To/WXdq2dn3EAI/AAAAAAAALVY/9npdbVyAABgnXK0URGmzDxYrB7q6V8txgCKgBGAs/s1600/20170618_074716.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://2.bp.blogspot.com/-2O1oJjK54To/WXdq2dn3EAI/AAAAAAAALVY/9npdbVyAABgnXK0URGmzDxYrB7q6V8txgCKgBGAs/s320/20170618_074716.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jenn and I at Whitney Mesa</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-6Oqb7pLzQlU/WXdq6WywD2I/AAAAAAAALV0/3gYq_VGrxBwybsUgdCMrx9nA8Tfd9jW-ACKgBGAs/s1600/20170702_072737.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://3.bp.blogspot.com/-6Oqb7pLzQlU/WXdq6WywD2I/AAAAAAAALV0/3gYq_VGrxBwybsUgdCMrx9nA8Tfd9jW-ACKgBGAs/s320/20170702_072737.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Add caption</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-H6Uq4-qYBsw/WXdq6bj0TAI/AAAAAAAALV0/61GR2WY8ayonWW8a7XAE7pyXFypr8vH4gCKgBGAs/s1600/20170702_072850.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://1.bp.blogspot.com/-H6Uq4-qYBsw/WXdq6bj0TAI/AAAAAAAALV0/61GR2WY8ayonWW8a7XAE7pyXFypr8vH4gCKgBGAs/s320/20170702_072850.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Armagosa Trail in Henderson</td></tr>
</tbody></table>
<div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-r7wE95sT4PQ/WXdrgQyp03I/AAAAAAAALWE/DlfS6RXg4pIJWNOnMJ9TwGvxB7n3WzAxgCKgBGAs/s1600/20170630_083447.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://2.bp.blogspot.com/-r7wE95sT4PQ/WXdrgQyp03I/AAAAAAAALWE/DlfS6RXg4pIJWNOnMJ9TwGvxB7n3WzAxgCKgBGAs/s320/20170630_083447.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Horizon Ridge</td></tr>
</tbody></table>
<div>
<br /></div>
<div>
I have had zero desire to work out at noon in my workplace gym. After dealing with a treadmill heckler, and lackluster gym equipment, I just don't want to deal with it. Instead, I am working out in the mornings at home. I do very short 15-20 minute bodyweight/kettlebell workouts in my garge gym. Sometimes I run on the treadmill, or if I'm lucky I get a short 2-3 mile run in before work.</div>
<div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-8P530qDrVys/WXdrmLQexhI/AAAAAAAALWI/v9hBfPF_QfsdWMzPiThXzXcE3wOBgYt0ACKgBGAs/s1600/20170719_091815.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://2.bp.blogspot.com/-8P530qDrVys/WXdrmLQexhI/AAAAAAAALWI/v9hBfPF_QfsdWMzPiThXzXcE3wOBgYt0ACKgBGAs/s320/20170719_091815.jpg" width="180" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-_pxPDTb1h0Q/WXdrmFjta8I/AAAAAAAALWI/2FOS5WrGjxYzM6a0ZrwNWrYyPI0eCIwAgCKgBGAs/s1600/20170628_084112.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://2.bp.blogspot.com/-_pxPDTb1h0Q/WXdrmFjta8I/AAAAAAAALWI/2FOS5WrGjxYzM6a0ZrwNWrYyPI0eCIwAgCKgBGAs/s320/20170628_084112.jpg" width="180" /></a></div>
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<div>
<u>Three Degrees of Hell Stage 2</u></div>
<div>
<br /></div>
<div>
I did race a fun trail event earlier this month. It was a gnarly trail race, and it was part of a three stage race series. The first race took place on Friday night at 7 pm. The second race took place at 7 am on Saturday, and then the final event was on Saturday night at 7 pm. There were 7k and 7-mile options for each stage. I decided to race the Saturday morning race out at Rainbow Gardens.</div>
<div>
<br /></div>
<div>
<u>Pre Race</u></div>
<div>
Rainbow Gardens is located on the South East side of the Sunrise/Frenchman's mountains. I'm not exaggerating when I say that this is one of the hottest times of the year in Las Vegas. The daytime high on Friday was 115, and the morning low on Saturday was 92 degrees. My friend Jenn raced on Friday night, and then she spent the night at my house so we could travel to Saturday mornings race together. (It was really close to my house)</div>
<div>
<br /></div>
<div>
We left the house at 6 am, The race started at 7 am, but I wanted to make sure that I had enough time, to park, and use the porta johns before the race. I didn't really plan on warming up, it was already 95 degrees before the start of the race. There had been tents for us to stand under to protect us from the sun, and there was wonderful fresh fruit. But, the fruit was attracting bees and hornets, so standing under the tents had been close to impossible</div>
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<br /></div>
<div>
There were coolers full of drinks and ice. I kept grabbing ice and rubbing it on my shoulders and arms to keep my body temperature lower. I also stuffed ice in my bra and in my hat. </div>
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-HUUDcAtBE-U/WXds2QTACHI/AAAAAAAALWw/4MgPJEA5lJsTQj-iR8E9PZgQfRKvk0XTACKgBGAs/s1600/20170708_064607.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://1.bp.blogspot.com/-HUUDcAtBE-U/WXds2QTACHI/AAAAAAAALWw/4MgPJEA5lJsTQj-iR8E9PZgQfRKvk0XTACKgBGAs/s320/20170708_064607.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My head looks pointy because I have ice cubes under<br />
my cap.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-ZSRlvjzFZgM/WXds2fQMjEI/AAAAAAAALWw/dJV17a5HwbU-YBkOxCUkkwEMAmbCzETYgCKgBGAs/s1600/20170708_064633.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1201" height="320" src="https://3.bp.blogspot.com/-ZSRlvjzFZgM/WXds2fQMjEI/AAAAAAAALWw/dJV17a5HwbU-YBkOxCUkkwEMAmbCzETYgCKgBGAs/s320/20170708_064633.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Trying to stay cool in 95-degree temps before<br />
the start.</td></tr>
</tbody></table>
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<br /></div>
<div>
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<div>
<a href="http://www.tripledareruns.com/" target="_blank">Triple Dare </a>Running was the group that was hosting the event. They are a smaller low key trail racing company. But, what they lack in size, they make up for in enthusiasm, The race atmosphere felt like a party. The aid stations were well stocked and they had awesome volunteers. Since I wasn't doing the three stage series, my goal was to race this as hard as I could and hopefully place overall.</div>
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<div>
<br /></div>
<div>
<u>The race</u></div>
<div>
I lined up near the front, I carried a hand held bottle with me (racing without water was not an option) The gun went off, and I found my groove, we had to climb up a slight incline, </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-dOuTQyFia4o/WXdxD-9hddI/AAAAAAAALXM/tq_CK8z24U83owu4Ygju8ZPabpBonqQ3ACKgBGAs/s1600/image.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="528" height="320" src="https://4.bp.blogspot.com/-dOuTQyFia4o/WXdxD-9hddI/AAAAAAAALXM/tq_CK8z24U83owu4Ygju8ZPabpBonqQ3ACKgBGAs/s320/image.png" width="176" /></a></div>
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<div>
and then about a quarter mile later on I noticed that I had forgotten to start my Garmin (shit).... After that, the course went downhill for a mile, and then the real climbing began.</div>
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<br /></div>
<div>
Mile 1- 8:20</div>
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Mile 2- 10:27</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-QQ5LKZyoz_I/WXdxQx6pewI/AAAAAAAALXY/93nT9w76Dt4Dym62RJcT3IsDcSb1F3GSACKgBGAs/s1600/image.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="540" data-original-width="960" height="180" src="https://2.bp.blogspot.com/-QQ5LKZyoz_I/WXdxQx6pewI/AAAAAAAALXY/93nT9w76Dt4Dym62RJcT3IsDcSb1F3GSACKgBGAs/s320/image.png" width="320" /></a></div>
<div>
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<div>
During the second mile, I got passed my two ladies and a few dudes. There was an aid station at the 7k turn around point. I stopped briefly to stuff more ice down my bra, and inside my hat.</div>
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<div>
Mile 3- 9:36</div>
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<div>
We started to get close to the 7 mile turn around point, and I'm slowly closing the gap on a woman that is ahead of me. I get to the 7-mile aid station, and I stop briefly to drink a cup of Powerade, and for more ice. There was a guy misting down the runners with water which was a nice plus. When I hit the turn around point I noticed that I was the 5th female overall.</div>
<div>
<br /></div>
<div>
The course on the way back was mostly downhill, so I tried to open up, and catch as many runners as I could.</div>
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<div>
Mile 4- 8:52</div>
<div>
Mile 5- 7:39</div>
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<br /></div>
<div>
The course flattened out again, and there was a short incline back to the start. </div>
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<br /></div>
<div>
Mile 6- 9:01</div>
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<br /></div>
<div>
During this mile, I passed a woman and a few dudes.</div>
<div>
<br /></div>
<div>
.5 4:23</div>
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<br /></div>
<div>
Garmin Time 59:41</div>
<div>
Official Race Time 1:01:44</div>
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<br /></div>
<div>
Here's the data</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-n2lNCou_IlA/WXd0z8VoKjI/AAAAAAAALX8/r0ycLtO8IZoKwHRsOnq8TrtjFyyFnfxQwCLcBGAs/s1600/Three%2Bdegrees%2Bof%2Bhell%2Belevation.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="466" data-original-width="966" height="154" src="https://2.bp.blogspot.com/-n2lNCou_IlA/WXd0z8VoKjI/AAAAAAAALX8/r0ycLtO8IZoKwHRsOnq8TrtjFyyFnfxQwCLcBGAs/s320/Three%2Bdegrees%2Bof%2Bhell%2Belevation.PNG" width="320" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-lNHL-pa2UVI/WXd0zzN5gWI/AAAAAAAALX0/8OHc9fskqN4FQHbBn20Ze0fFRu_nYzIVwCLcBGAs/s1600/Three%2Bdegrees%2Bof%2Bhell%2Brace%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="266" data-original-width="492" height="173" src="https://3.bp.blogspot.com/-lNHL-pa2UVI/WXd0zzN5gWI/AAAAAAAALX0/8OHc9fskqN4FQHbBn20Ze0fFRu_nYzIVwCLcBGAs/s320/Three%2Bdegrees%2Bof%2Bhell%2Brace%2Bdata.PNG" width="320" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-gvqPOvdd2vY/WXd0z7foVQI/AAAAAAAALX4/5-FTafmHdqkA3rZKgHKHbtkD2WjITsZJwCLcBGAs/s1600/Three%2Bdegrees%2Bof%2Bhell%2Brace%2Bsplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="356" data-original-width="255" height="320" src="https://1.bp.blogspot.com/-gvqPOvdd2vY/WXd0z7foVQI/AAAAAAAALX4/5-FTafmHdqkA3rZKgHKHbtkD2WjITsZJwCLcBGAs/s320/Three%2Bdegrees%2Bof%2Bhell%2Brace%2Bsplits.PNG" width="229" /></a></div>
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<div>
When I finished, I was told that I was the 5th woman overall. The top 5 got a plaque but, there was a mix up and I was actually 4th woman overall. It stinks becuase I had to give back my 5th place plaque, and I was told that I would recieve my award in the mail. So I ended up leaving empty handed. Womp Womp.</div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-D9NjXi-Sask/WXdzbCUCA1I/AAAAAAAALXk/m6ax0MuvwgscoDowk_Qj4q1nWzZ1QTsCACKgBGAs/s1600/20170708_082010.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://1.bp.blogspot.com/-D9NjXi-Sask/WXdzbCUCA1I/AAAAAAAALXk/m6ax0MuvwgscoDowk_Qj4q1nWzZ1QTsCACKgBGAs/s320/20170708_082010.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me and Jenn post race</td></tr>
</tbody></table>
<div>
</div>
<div>
I felt great during the race, but that night. My right ankle/foot started to bother me (again!) I finally put two and two together, and I realized that hill climbing/trail racing is the main issue that is causing the problems in my right foot. After this race, I ended up taking a whole week off from running.. Just to let things heal.</div>
<div>
<br /></div>
<div>
Shout out to my girl Jennifer!!! She raced all three races and she ended up placing 5th overall in the entire race series. </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-iMjZsHzmQh4/WXd0mQSxsnI/AAAAAAAALXw/jCNIoDY0IOMUbeVMLC4dcosrzKn7TKaMgCLcBGAs/s1600/Jenn%2Bthree%2Bdegrees%2Bof%2Bhell.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="652" data-original-width="549" height="320" src="https://4.bp.blogspot.com/-iMjZsHzmQh4/WXd0mQSxsnI/AAAAAAAALXw/jCNIoDY0IOMUbeVMLC4dcosrzKn7TKaMgCLcBGAs/s320/Jenn%2Bthree%2Bdegrees%2Bof%2Bhell.PNG" width="269" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So freaking proud of you!</td></tr>
</tbody></table>
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<div>
<u>Life Updates</u></div>
<div>
In June I went to California to attend my graduation ceremony. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-lOpKFZVguwg/WXd1KfXLGyI/AAAAAAAALYA/ZgxxoPakPSkRwA6iA_BOdDJqdVd02y7RQCKgBGAs/s1600/20170604_120205.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://2.bp.blogspot.com/-lOpKFZVguwg/WXd1KfXLGyI/AAAAAAAALYA/ZgxxoPakPSkRwA6iA_BOdDJqdVd02y7RQCKgBGAs/s320/20170604_120205.jpg" width="180" /></a></div>
<div>
<br /></div>
<div>
It was a quick weekend trip, and my husband and kids met up with my parents in So Cal, and we even squeezed in a quick trip to Disneyland.</div>
<div>
In less than a month I will be sitting for my first section exam, as part of the CPA exam. There are four tests, and I have 18 months to pass all four sections. </div>
<div>
<br /></div>
<div>
<u>What's next?</u></div>
<div>
I decided that I will be racing the Rock n Roll Las Vegas Half marathon. It has been 18 months since I have raced a half, and I'm looking forward to throwing myself into another training cycle. I plan to stay off of the trails and focus on faster paces on the roads. I have reached out to my coach <a href="https://bowerscoaching.com/" target="_blank">Brent Bowers</a> again, My goal is a sub 1:40 half. </div>
<div>
<br /></div>
<div>
<u>Retail Therapy</u></div>
<div>
In June when I was in a funk, and not looking forward to working out, I treated myself to some new running shorts.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-yeFo0-m3OgY/WXd4wBR8OhI/AAAAAAAALYY/FyyuNgS9C2QlaaktcZh-Jr7WfzCpXefKACKgBGAs/s1600/20170615_054030.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://4.bp.blogspot.com/-yeFo0-m3OgY/WXd4wBR8OhI/AAAAAAAALYY/FyyuNgS9C2QlaaktcZh-Jr7WfzCpXefKACKgBGAs/s320/20170615_054030.jpg" width="320" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-Aeok_-sirus/WXd4wGgHviI/AAAAAAAALYY/nw_xB1tp1w01JmeBfwlZVCZWyEIdNhMHQCKgBGAs/s1600/20170613_113420.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://3.bp.blogspot.com/-Aeok_-sirus/WXd4wGgHviI/AAAAAAAALYY/nw_xB1tp1w01JmeBfwlZVCZWyEIdNhMHQCKgBGAs/s320/20170613_113420.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I found a few good deals on Amazon. I had been on a hunt<br />
for running shorts with pockets.</td></tr>
</tbody></table>
<div>
I also bought a new pair of shoes.</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-GJMD_U-BwC8/WXd42r87tCI/AAAAAAAALYc/CU29O_j3iocxhJjJ7LTqhHnGxw6Uil2qQCKgBGAs/s1600/20170711_123939.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://4.bp.blogspot.com/-GJMD_U-BwC8/WXd42r87tCI/AAAAAAAALYc/CU29O_j3iocxhJjJ7LTqhHnGxw6Uil2qQCKgBGAs/s320/20170711_123939.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Saucony guide 9. I love this shoe. It's so soft yet supportive.</td></tr>
</tbody></table>
<div>
And finally, I treated myself to a new office chair. ( my work paid for it)</div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-TghiPzMifFQ/WXd4-QKgYfI/AAAAAAAALYg/SaVryqOXfzwFhIQn2cTVqcyOFU7C0qJdwCKgBGAs/s1600/20170717_144107.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://4.bp.blogspot.com/-TghiPzMifFQ/WXd4-QKgYfI/AAAAAAAALYg/SaVryqOXfzwFhIQn2cTVqcyOFU7C0qJdwCKgBGAs/s320/20170717_144107.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sitting is the new smoking.</td></tr>
</tbody></table>
My hips were feeling creaky from my other office chair. So I ordered this little guy on Amazon. I sit down all day long....My hamstrings and glutes just atrophy from sitting all damn day. I try to get up several times a day. But, the majority of the day I am sitting down. I can tell that this chair is going to improve my posture, and I can already tell the difference in my hips.<br />
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<div>
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Well that's all I have for now. I'll try to update you again sooner so my posts aren't ridicuosly long. Thanks for reading!<br />
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Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com4tag:blogger.com,1999:blog-2873857598053910050.post-41718144847762137742017-05-23T09:33:00.000-07:002017-05-23T09:33:29.376-07:00Summer/Fall of 2017 Plans and a mini rant.The marathon has passed, and like usual I felt down for about two weeks. You look forward so much to a goal race, and then when it's over you miss having a goal to look forward to.<br />
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I am 100% positive that I will not be racing a fall marathon. Rock N Roll Las Vegas was a lot of fun last year, and I think I might do the half marathon distance. But, this race is so expensive that it is still in the maybe category. There is a much cheaper half marathon option the week before called the <a href="http://www.bbscrun.com/fallrecycledrun" target="_blank">Recycled Half Marathon</a>. This race company hosts a race twice a year to get rid of extra shirts, medals, etc. The race is in the morning and the course is kind of hilly, it's not as fun as RNRLV. So, I can't really commit to this race either just yet.<br />
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<br />
In July I will be racing a trail 7-mile race. It's part of a <a href="http://www.tripledareruns.com/events/three-degrees-of-hell/http://www.tripledareruns.com/events/three-degrees-of-hell/" target="_blank">3 stage race series,</a> my friend is trying to talk me into running all three stages for a total of 21 miles in 24 hours. It sounds doable now.<br />
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But, it is going to be hot as balls in July. And I think doing all three races may beat me up way too much. The first race is at 7 pm on Friday night, the next race is at 7 am Saturday morning, and the final race is at 7 pm on Saturday night. I know for sure that I want to race the Saturday morning 7 am race. It's right around the corner from my house behind the Sunrise/Frenchman Mountains.<br />
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And the Saturday night race is at Whitney Mesa,<br />
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I know this park like the back of my hand. I think the hard part is going to be trying to convince my husband to watch the kids, and then being away from all of them. My selfish hobby cuts into my family time<br />
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I think I may register for the three-stage series, and then try to negotiate running just two of the three races..... I'll keep you posted.<br />
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I am 100% sure that I am racing the <a href="https://www.runrevel.com/rmc" target="_blank">Revel marathon</a> again next year. I bit the bullet and registered early. I'm juggling quite a few things right now(more on that later). If life is too hectic, I will drop down to the half.<br />
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<u>Training Updates</u><br />
<br />
We had a mild month of May (for the first three weeks), so instead of strength training, I have been running outside most days.<br />
I haven't been working with my coach since the marathon. So I'm kind of running like an idiot. I have been doing some shorter/faster efforts on the road. No real speedwork, just tempo progression runs, I realized that this isn't the proper way to recover from a marathon, so in order not to run so much tempo I have been hitting some of the close to my workplace trails.<br />
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I can get a good workout in without the pounding of the roads, and I really enjoy climbing up the side of a hill.<br />
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I'm hoping to keep my mileage in the 15-25 mile per week range throughout the summer months. Over the weekend, Summer arrived in vegas, and I am not looking forward to running on the treadmill.<br />
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***Mini Rant****<br />
Yesterday when I was at my workplace gym, I was on the treadmill, running on an incline, and I was really concentrating. I had my headphones in my ears, and this older guy walks up to me and starts cheering me on... Oh man, I did not want to be bothered!! I gave him a scowl and kicked the treadmill up a notch.<br />
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Why do people think that this is acceptable behavior?! It didn't feel encouraging it felt awkward, and I felt like he was totally invading my space. Usually, I have no problem confronting people, but this person is a faculty member, and I'm a staff member. So I did not want to get in trouble for being outright rude to him. <br />
***Rant over****<br />
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<u>Education/Career Plans</u><br />
I recently obtained a Masters degree in Business Administration. I waited about two months so that I could decompress and relax for a bit, but now I have started another block of studying.<br />
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I'm hoping to sit for the CPA exam in the next year. The test is in four sections, so my plan is to study for one section, take the test (pass it I hope), and then move on to the next section. There is a lot of material to cover. I will still have to do my public auditing hours (about two years worth) before I can get my license. But, this has been a big career goal, that I have been slowly working my way towards.<br />
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I <strike>may</strike> know that I will not have much time for blogging or racing. Running is always going to be my number one form of stress relief, so I will always be a runner. I will try to update you guys on my progress every now and then.<br />
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Thank you for reading.<br />
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<br />Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com1tag:blogger.com,1999:blog-2873857598053910050.post-54689029888554823522017-05-04T10:56:00.000-07:002017-05-04T16:02:37.143-07:00Revel Marathon 3:40:25- Bittersweet BQThis marathon was an incredible experience. But, I tend to reflect on what I could have done/executed better. I expected a faster time due to the screaming downhill course. However, I'm very happy with how things went overall. So I will try to focus on the positives. My calves hurt so bad 24 hours post race. Surprisingly, my quads and hamstrings are not too trashed.<br />
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<u>Pre-Race</u><br />
On Friday morning, I made myself another beet soda.<br />
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I worked until noon on Friday, and then I went to the Expo to meet my friend Jenn and to pick up our race packets. She brought over a fresh beet juice blend for me.<br />
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That night I stayed up a little too late watching TV. I went to bed at 10:30 pm. I was so afraid that I would miss my 3:15 am alarm. I slept lightly and at 3:00am I dragged myself out of bed and turned on my coffee pot.<br />
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For breakfast, I had two eggs over medium cooked in cooking spray with a flour tortilla. I drank my coffee and then I got dressed.<br />
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I had been worried about freezing my ass off on the top of Mt. Charleston, The temps were going to be 27 degrees at the start. I had thought about wearing long sleeves but, I figured that it would be warmer at the end of the race.<br />
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I had to drive across the valley to catch the bus to the start of the race, I was worried that I would get lost and miss the bus. The race was well organized, and the buses were on time, and there was plenty of free parking.<br />
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***Random story time***I boarded a nearly full bus, and there was a lady that had an empty seat next to her. I asked her if I could sit down and I did. Everyone around us was pretty chatty, and once the bus got rolling we started to talk. It turns out that she was one of my local Strava friends... We are both in a local Strava club, and I had started following her training a few months ago because she runs near my workplace. We had a laugh and were happy to meet each other in real life.<br />
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The bus climbed up into the Mt Charleston mountains, and when we got to 7,000 feet I could feel the air getting thinner. I had to catch my breath a little bit. It was still dark when we arrived at the race start, and we were immediately kicked off of the bus. It was a freezing 26 degrees outside. But the ski lodge was allowing the runners to congregate inside the lodge until the beginning of the race.<br />
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I used the porta potties and then I headed into the lodge to chill for an hour. I sat on the floor and ate a granola bar, took an electrolyte capsule and finished another beet drink. I wore throw away pajamas and a fleece jacket. I dropped my gear bag with my jacket and hit the porta potties again with 30 minutes to go. I then went back inside the lodge. I was starting to get a slight headache from the elevation.<br />
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All around me people were discussing strategy and I kept hearing "There is no way to negative split, positive split and bank time". I did not like that idea at all.<br />
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<u>The Race</u><br />
This was one of the most chill starts ever!! There were a lot of runners who wanted to wait until the last minute before leaving the lodge. With 10 minutes to go, I hit the port-a-johns again, and I dropped off my pajamas at the drop bag location. I had already checked my bag, and I told them to just donate my clothes.<br />
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I saw runners walking towards the start, and a race director was telling us. "Hey, the race just started" I decided to start towards the back to keep myself in check. We had to run up a hill for the first half mile, and then the course was headed down the mountain. I knew the first hour of the race was going to be the hardest for me. Doubt and worry always creep in. My feet were a little numb and I was worried that my right foot would bother me. I told myself "the real race happens in the last 10k. Run easy. This should feel easy."<br />
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I'm so glad I wore a beanie hat, head scarf, a throwaway neck scarf, gloves, and sunglasses. It was cold but, the sun was out in full effect. The course ran from west to east, so the sun ended up being in my face the whole way.<br />
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The first four miles were downhill and then there was a short climb. It was a nice change up, and during this time I opened up my first gel. I also took my second electrolyte capsule. The first few miles were super annoying. My shorts and run belt kept sliding down and I had to keep pulling my shorts up. I knew once I started sweating this wouldn't be an issue anymore.<br />
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Mile 1-9:24<br />
Mile 2-8:23<br />
Mile 3-8:21<br />
Mile 4-8:24<br />
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My plan was to stay on top of my hydration and nutrition. I tried to eat two energy chews every two miles and I also grabbed a cup fluid at every aid station. Even in the cold dehydration is real.<br />
I had to take off one glove before grabbing a cup of fluid. I didn't want to get my gloves wet and end up freezing...<br />
The course continued to rocket down the mountain but, my legs were warming up and I was able to slightly pick up the pace. My strategy for running downhill was to keep my stride short, and to switch up my foot strike so I was landing on my feet differently every so often, and to land as quickly and softly as possible. The aid stations were a little tricky. Some were well stocked with volunteers handing out cups. At other stations the volunteers may have been afraid of getting run over so they just left the cups on the tables, I had to stop at mile 9 to grab a cup and then take off again. I had a few energy chews and kept on going.<br />
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Mile 5- 8:12<br />
Mile 6- 8:03<br />
Mile 7- 7:58 (around this time I ditched my throwaway scarf)<br />
Mile 8-7:58<br />
Mile 9-8:06<br />
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Around mile 10 I felt like I had to pee, but I didn't want to stop. I kept debating if I would rather pee my pants or lose time in a porta-potty. At mile 11 there was another hill, and I tried my best to save energy and not attack the climb. I started to pass runners during the climb. I think it was around this time I ditched my gloves.<br />
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During mile 13 I saw another porta potty and I made the wise decision to not pee in my pants. Oh man, running downhill and then coming to a full stop was hard. I felt like I was falling into the porta potty, and I could feel the burn in my quads. I lost about 45 seconds but, I felt so much better. I told myself that I would make the time up. I was at an aid station so I grabbed a cup of water to wash my hands and a cup of Powerade to drink. I also took another electrolyte capsule.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-MLJk2spPuDA/WQtZHgiQYQI/AAAAAAAAK14/uBW777KHt98QVcwYDOIuyuOWIxxIoL1hACLcB/s1600/The%2BMountains.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="211" src="https://3.bp.blogspot.com/-MLJk2spPuDA/WQtZHgiQYQI/AAAAAAAAK14/uBW777KHt98QVcwYDOIuyuOWIxxIoL1hACLcB/s320/The%2BMountains.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The mountains were beautiful.</td></tr>
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I had planned on turning my music on at the half way point. But, I told myself to hold off until mile 16.<br />
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So many things ran through my mind. I kept thinking about all of the hill climbing that I had done, and I was thinking of my husband and kids. My calves were feeling knotted but, I was getting excited about the last 10 miles of the race. Runners up ahead were starting to crash and burn. I saw people stopping on the side of the road to stretch, and to take walk breaks.<br />
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Mile 10-8:06<br />
Mile 11-8:10<br />
Mile 12-8:09<br />
Mile 13-8:51 (bathroom break)<br />
Mile 14-8:09<br />
Mile 15-8:15<br />
Mile 16-8:12<br />
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At mile 15 I grabbed an energy gel from an aid station and began to nurse it. Around this time I began to slow down a little bit during the aid stations. Instead of running through them I' would grab a cup and shuffle stride to stretch my calves. I kept telling myself to hold off on the music until 20 miles but, at 18.5 miles I caved and turned the tunes on. I also pulled out my final electrolyte capsule, and I dropped it on the pavement. Without a second thought, I stopped, picked it up off the ground, and popped it into my mouth.<br />
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The music was a game changer. I kept telling myself to not get too excited. I knew that 3:35 was just out of reach but I was excited to go sub 3:40. It was getting warm so I said goodbye to my beanie hat at mile 21.<br />
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Mile 17-8:18<br />
Mile 18-8:17<br />
Mile 19-8:30<br />
Mile 20-8:09<br />
Mile 21-8:15<br />
<br />
The course began to flatten out some, and I was starting to really feel the burn. At mile 23 we had to run a horrible out and back section with an uphill climb into a headwind. I pulled out my last gel hoping that it would work its magic.<br />
<br />
I felt bad for a woman who was throwing up. This is the part of the marathon where the carnage is the worst. People were stopping and I began to fall apart myself. The climb wasn't super steep, but after all of the downhill pounding it felt so hard.<br />
<br />
I saw my sub 3:40 starting to slip away. But, I told myself to snap out of it and fight. I said all kinds of things in my head. "In 25 minutes this will be all over, and then I can feel sorry for myself", "You are not a p*ssy", "You know how to suffer", "Everything, everything, everything, leave everything out here" The course went back downhill, and at mile 25.2 I hit the last timing mat and it was nice to know we only we only had 1 mile to go. At this point, I didn't know if I would be over 3:40. But, I fought like hell during the last mile<br />
<br />
With 600 meters to go, my friend, Jenn was waiting for me, and she ran and cheered me through the finish.<br />
<br />
Mile 21-8:15<br />
Mile 22-8:29<br />
Mile 23- 8:34<br />
Mile 24-9:26 (ewww)<br />
Mile 25- 8:39<br />
Mile 26- 8:17<br />
.38-2:47 (7:21 pace, wth?)<br />
<br />
I'm shocked that I had such a fast sprint at the end. If I had not seen my friend at the end, I may not have broken 3:41.<br />
<br />
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Official Time 3:40:25<br />
<br />
<br />
Race Results/Data<br />
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<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-aKlMEv3fT2U/WQtoRym7rmI/AAAAAAAAK2o/CA_2m9IbQSMRDiFtABM_zM51EorXoUlLQCLcB/s1600/Revel%2Belevation.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="100" src="https://4.bp.blogspot.com/-aKlMEv3fT2U/WQtoRym7rmI/AAAAAAAAK2o/CA_2m9IbQSMRDiFtABM_zM51EorXoUlLQCLcB/s320/Revel%2Belevation.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Can you tell where I stopped to use the bathroom?</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Official race data</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Strava Data</td></tr>
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-TMjLTQepqtk/WQtopPuXecI/AAAAAAAAK20/X7OB8m-pufg2455qJ9EEAMb1Ww5JhuE_QCLcB/s1600/Dolly%2Band%2BJenn%2BAfter%2Bthe%2Brace.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://1.bp.blogspot.com/-TMjLTQepqtk/WQtopPuXecI/AAAAAAAAK20/X7OB8m-pufg2455qJ9EEAMb1Ww5JhuE_QCLcB/s320/Dolly%2Band%2BJenn%2BAfter%2Bthe%2Brace.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My friend Jenn set a 10 minute PR in the half marathon distance!<br />
Love you girl!<br />
Thank you for taking care of me after the race!</td></tr>
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<br />
<u>Final Thoughts</u><br />
I did manage to BQ with 4:35 to spare. But, I don't think I will be registering for next year's race. I love the idea of going to Boston. But, it will be expensive to fly across the country and stay 3 nights in Boston to run a marathon. I feel guilty spending that kind of money. I know that I really want to run this race again next year.<br />
<br />
<br />
I know I have the potential to knock off a few extra minutes. I'm probably about 10 pounds over my ideal race weight, and while I feel strong, I know that I am doing myself a disservice by carrying the extra weight. If I truly want to PR or get faster at this distance, I will have to start dieting down (lifestyle changes) to get back down to race weight. <br />
<br />
<br />
5 days after the race, I finally feel normal enough to go for a run.... I will discuss future plans in my next post.<br />
<br />
Thank you for reading.<br />
<br />
<br />Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com6tag:blogger.com,1999:blog-2873857598053910050.post-75395626098296265032017-04-26T16:55:00.003-07:002017-04-26T16:55:54.872-07:00Revel Marathon is on Saturday- A Summary of this training cycle, and goals post13 weeks is enough time to train for a marathon, right? I would like to say that I feel very fortunate to be able to race on Saturday. In December I was recovering from a tendon injury in my right foot.<br />
<br />
I had promised that I would work on strength training and that I would slowly ease my way back into running. But, like the impulsive person that I am, I ended up signing up for a marathon in the middle of January after only returning to running after two weeks. My foot has been feeling okay. It was a little sore during my vacation earlier this month. I had been wearing flat sandals and had been doing more speed work. But, since I have been back at work and wearing heels or wedges the slight foot issue has healed.<br />
<br />
I felt like I started training for this marathon at the last week of January. I had managed to get my mileage up to 35 miles a week by the end of January with base building running. February was more base building with hill climbing. During this training cycle, I did a lot of hill climbing in preparation for the downhill marathon that I will be running.<br />
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In March I began to work with my coach <a href="https://www.bowerscoaching.com/" target="_blank">Brent Bowers</a> again, and I had a monster month. I ran 198 miles in March. Even though this training cycle was shorter we crammed in some higher mileage weeks with lots of climbing.<br />
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My favorite workouts were the mid-week mid-long tempo runs. My long runs were handled differently. I was mostly running for time instead of distance.<br />
<br />
<br />
<br />
So let's get to the actual numbers and mileage<br />
<br />
This is what my last marathon training cycle looked like<br />
<u>2016</u><br />
August 159 -Approx 36 miles per week<br />
September- 162- Approx 38 miles per week<br />
October- 170. Approx 39 miles per week.<br />
November 35- About 25 miles per week (taper month)<br />
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<br /></div>
<div>
And this is the current training cycle</div>
<div>
<br /></div>
<div>
<u>2017</u></div>
<div>
January 102 Miles -Approx 23 miles per week </div>
<div>
February 147 Miles-Approx 37 miles per week</div>
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March 198 Miles-Approx 45 miles per week</div>
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April 113 Miles-Approx 33 miles per week (taper time)</div>
<div>
<u><br /></u></div>
<div>
<u>Elevation stats</u></div>
<div>
January- 3,993 feet climbed</div>
<div>
February- 5,706 feet climbed</div>
<div>
March- 8,382 feet climbed</div>
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April- 2,305 feet climbed</div>
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<br /></div>
<div>
Total Elevation 20,386 feet.<br />
<br />
***tangent*** (sorry in advance for the narcissistic naval gazing)I was looking through my old running calendars. I sometimes wish that I was as fast as I used to be 10 years ago. <br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-Xom5ZvKG_yY/WQEnQHEXNgI/AAAAAAAAKxU/aRsr-1feeMUwEE9_xIvysW36hGNB9PTjQCLcB/s1600/st%2Bgeorge%2Bproof.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://1.bp.blogspot.com/-Xom5ZvKG_yY/WQEnQHEXNgI/AAAAAAAAKxU/aRsr-1feeMUwEE9_xIvysW36hGNB9PTjQCLcB/s1600/st%2Bgeorge%2Bproof.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me dying during the 2nd<br />half of the St. George Marathon<br />in 2009.</td></tr>
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<br />
<br />
I could run a 21 minute 5k easily, and I would sometimes race an okay marathon.... But, when I went over some of my training logs I realized that I wasn't training very smart. I would run a 20 miler at 8:00 pace, but then I would need to take 3-4 days off from running to recover from that effort. My mileage would sometimes top out at 45 miles per week, but then other weeks I would only hit 25 miles per week. I was also a vain runner who thought that I had to run hard all of the time and 9-minute miles scared me. I had plenty of speed, but it never translated into a fast marathon. I BQ'ed a two or three times but, I was always a positive split marathoner. I would run strong for the first 15-20 miles and then crash and burn on the back end....<br />
<br />
So while I might not be able to run as fast as I used to, I'm okay with it. My legs are able to handle higher mileage, and I've become a smarter runner. My coach Brent was able to demonstrate that not every run has to be in the 8-minute range and that less is more sometimes. I have learned to appreciate recovery days. <br />
End Tangent****<br />
<br />
<br />
The weather for this race should be perfect. We are going to be bussed up into Mt. Charleston Mountain area and it will be a freezing 33 degrees at the start. I'm going to wear fleece throw away pajamas until the start, and I will be wearing a throwaway beanie and gloves too. It will be in the lower 60's when the race ends and there will be a slight cross wind.<br />
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<br /></div>
<br />
<br />
<br />
<br />
<u>Goals and Strategy</u><br />
This is a crazy fast course. But, it can be super brutal if you take the downhill for granted.<br />
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My PR is a 3:31:49, (8:05 per mile) I don't think that I'm quite ready to PR. My strategy is to hold back during the first half. If I see any sub 8-minute miles I will purposely slow down. I can not bank time during a marathon. <b>If I go out too fast I will crash and burn hard during the 2nd half</b>.<br />
I plan on hitting 8:20-8:15's for the first half, and drop down to 8:10's for the 2nd half. If I feel really good, I will save it for the last three miles and try to run 7:55 pace.<br />
<br />
<br />
A-Goal 3:35<br />
B-Goal Sub 3:40<br />
C-Goal Run a smart race. (don't crash and burn)<br />
<br />
<br />
<br />
See you on the other side and thank you for reading.</div>
Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com4tag:blogger.com,1999:blog-2873857598053910050.post-4285455078385701852017-04-21T12:26:00.001-07:002017-04-21T12:26:40.133-07:0012 days of vacation- Speedwork,one terrible long run, and a few picturesApologies in advance for this really long blog post.<br />
<br />
I had a really nice long break from work. My place of employment observes the Passover hoidays, so we get several paid holidays during this time. I decided to combine some vacation days with those work holidays and I ended up having 12 days off from work. During that stretch, I travled to California to visit family, and then my children were home from school for spring break. I managed to run most of those days. So let's pick up where we left off.<br />
<br />
I had a really great 10 mile tempo workout on tired legs on Wendsday April 5th.<br />
<br />
Thursday 4/6 4 Miles 35 minutes at recovery effort and 8 x 30 second strides at 10k pace. This was a recovery effort, and I was so tired from the previous days workout. The strides at the end felt difficult.<br />
<br />
Friday 4/7 Rest day, I drove out to Southern California with my husband and my two kids. I stayed up a little late and drank a little too much.<br />
<br />
Saturday 4/8 6.5 mile cutdown run. It is pancake flat in Oxnard California, the weather is much cooler, and the air is more humid. <br />
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<tr><td class="tr-caption" style="text-align: center;">Oxnard is full of farm fields.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">And we are a stones throw away from the ocean.</td></tr>
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<br /><br />
But, I still was dreading this run. My plan was to wake up at 6 am to go run and then link up with my family for breakfast. At 6 am it was still dark, and my mother had warned me that it is not as safe as it used to be in my hometown. I decided to eat breakfast, go to Target, and then run at 9 am.<br />
<br />
My workout was 30 minutes at 9:00 pace and 20 minutes at 7:30 pace. The 9:00 minute pace didn't feel hard, and about 20 minutes in I started to do some strides to warm up into 7:30 pace. I felt tired from Wednesday's hard workout My split times for the 20 minutes were 7:32 (ok) 7:41 (uh-oh), and 4:48 for .63 miles (7:37 pace).<br />
<br />
About 16 minutes into the tempo portion I saw a group of high school boys running towards me. I think it was either the HS soccer or distance track team. I let them pass me, and then I ran about 100 meters and flipped a u-turn so I could follow them. I was really hurting but, these boys gave me some motivation to finish the tempo portion. Here's the data<br />
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<a href="https://1.bp.blogspot.com/-kabNghmI4UI/WPfl5MsQ6eI/AAAAAAAAKsE/ledLZnSc-Bg5GB9mq1cNH_k3KS9StaCSwCLcB/s1600/Oxnard%2BCutdown%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="165" src="https://1.bp.blogspot.com/-kabNghmI4UI/WPfl5MsQ6eI/AAAAAAAAKsE/ledLZnSc-Bg5GB9mq1cNH_k3KS9StaCSwCLcB/s320/Oxnard%2BCutdown%2Bdata.PNG" width="320" /></a></div>
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<a href="https://2.bp.blogspot.com/-RKZ5uetW1vs/WPfl5fUKCJI/AAAAAAAAKsI/9nZ203B3vVcXAKPHUkV2HtT-WbBJ9dHvACLcB/s1600/Oxnard%2Bcutdown%2Belevation.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="105" src="https://2.bp.blogspot.com/-RKZ5uetW1vs/WPfl5fUKCJI/AAAAAAAAKsI/9nZ203B3vVcXAKPHUkV2HtT-WbBJ9dHvACLcB/s320/Oxnard%2Bcutdown%2Belevation.PNG" width="320" /></a></div>
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<a href="https://4.bp.blogspot.com/-Wt3V8xfd2_Y/WPfl5VUn4UI/AAAAAAAAKsM/-_QkwVSLG1MmHZu744w69h0cGI0CdlZIgCLcB/s1600/Oxnard%2BCutdown%2BSplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://4.bp.blogspot.com/-Wt3V8xfd2_Y/WPfl5VUn4UI/AAAAAAAAKsM/-_QkwVSLG1MmHZu744w69h0cGI0CdlZIgCLcB/s200/Oxnard%2BCutdown%2BSplits.PNG" width="168" /></a></div>
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This run was not a confidence booster at all. I can't believe that I used to run half marathons at the tempo pace that I was trying to maintain.... I'm trying to trust the process. And that marathon training has more volume/mileage than half marathon training.<br />
<br />
That same day I visited family, went to a bridal shower, and again stayed up really late.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-UI7XcAiKHLY/WPfmqc-i1PI/AAAAAAAAKsU/rZHJqF6UGfgBkhy9BAiHlOCa31VZPWMXwCKgB/s1600/20170408_164550.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://4.bp.blogspot.com/-UI7XcAiKHLY/WPfmqc-i1PI/AAAAAAAAKsU/rZHJqF6UGfgBkhy9BAiHlOCa31VZPWMXwCKgB/s320/20170408_164550.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My beautiful cousins and I'm the short one on<br />
the right.</td></tr>
</tbody></table>
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<a href="https://2.bp.blogspot.com/-HzD2E5lX2sA/WPpPxiXZufI/AAAAAAAAKus/7fDPtT6DdYwotEe_8N16tu0XVSNYLg-mwCKgB/s1600/20170408_161524.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://2.bp.blogspot.com/-HzD2E5lX2sA/WPpPxiXZufI/AAAAAAAAKus/7fDPtT6DdYwotEe_8N16tu0XVSNYLg-mwCKgB/s320/20170408_161524.jpg" width="320" /></a></div>
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Sunday 4/9 40 minute shakeout run. I didn't want to get out of bed... Again I was so tired. But, once I got started the run went by quickly. I noticed that the roads in CA are full of pot holes, and some roads are slanted to help drain water.<br />
<br />
Later on that day I had some of the best sushi ever<br />
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<a href="https://2.bp.blogspot.com/-SMt0y9Y-rgg/WPfn1eSQUCI/AAAAAAAAKsg/piHDNG_tZ_ManP8syYWAn1xC2RenyPHEACKgB/s1600/20170409_140036.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://2.bp.blogspot.com/-SMt0y9Y-rgg/WPfn1eSQUCI/AAAAAAAAKsg/piHDNG_tZ_ManP8syYWAn1xC2RenyPHEACKgB/s320/20170409_140036.jpg" width="320" /></a></div>
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Total Miles for the week 35.1</div>
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<u>Week of April 10-16</u><br />
<br />
Monday 4/10 6.4 mile cutdown run- We hopped in the car early for the six-hour drive back to Las Vegas. Since I drove out to California, my husband drove us home. We got back into town, unpacked, started laundry, and then I went grocery shopping. I had been tempted to skip my workout because I was running long the following day. But, since I am following a structured training program I knew that the last long run was not meant to be run on fresh legs... It was too hot to head outside so at 4:30 in the afternoon I hopped on the treadmill. The workout was 30 minutes 9:00 pace and 20 minutes 7:45 pace. I gutted this run out, and then I ran short cool down. I think deep down I knew that I was in for it the following day.<br />
<br />
Tuesday 4/11 17 miles total<br />
I was lucky enough to have my mother in law watch my kids while I went for a long run.<br />
My workout had called for 4 miles warm-up, 13 miles at 10-15 seconds above goal pace, and a 1 mile cool down. I think I lasted about 8 miles of steady state before the wheels fell off the wagon. I was tired, the speedwork, the traveling, the indulging finally caught up to me.<br />
<br />
I chose a route that was fairly flat, the temps were about 68 degrees when I took off, and they were 78 when I finished up. So I think the heat got to me too. I had hoped to have one good last long run, but that didn't happen.<br />
<br />
I had decided to run out to the Sunrise Picnic Area and through the wetlands. There was no shade and there was a bunch of construction going on.<br />
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<a href="https://4.bp.blogspot.com/-DXlva8eL23M/Vi6W__N-jvI/AAAAAAAAEBs/zGfPUQYeBEoKCkvZNQ1zACLvWx-zn9upQCPcB/s1600/Wetlands%2Bpark%2Bmap.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="289" src="https://4.bp.blogspot.com/-DXlva8eL23M/Vi6W__N-jvI/AAAAAAAAEBs/zGfPUQYeBEoKCkvZNQ1zACLvWx-zn9upQCPcB/s320/Wetlands%2Bpark%2Bmap.PNG" width="320" /></a></div>
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<a href="https://1.bp.blogspot.com/-v8XQkZ7GLzs/Vi6X8-ItlRI/AAAAAAAAEB4/yJ7CU0GwsJECvvcghx9jdQ-DhRRlg0rsgCPcB/s1600/20151020_121625.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://1.bp.blogspot.com/-v8XQkZ7GLzs/Vi6X8-ItlRI/AAAAAAAAEB4/yJ7CU0GwsJECvvcghx9jdQ-DhRRlg0rsgCPcB/s320/20151020_121625.jpg" width="320" /></a></div>
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I ended up stopping twice. I ran back to my house to grab a bottle of water, use the bathroom and to swap out my wireless headphones for regular headphones at mile 7, and then I stopped at a quicky mart to buy another bottle of water at mile 14. <br />
<br />
The day before when I went to the grocery store I was on the lookout for run fuel. This was all that I could find.<br />
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<a href="https://3.bp.blogspot.com/-vu7h_KGBNMI/WPpQce0uXLI/AAAAAAAAKu0/ATVR-ljbDtYf0w9bsGKa4CDOZSpJSOUfACKgB/s1600/20170411_064337.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://3.bp.blogspot.com/-vu7h_KGBNMI/WPpQce0uXLI/AAAAAAAAKu0/ATVR-ljbDtYf0w9bsGKa4CDOZSpJSOUfACKgB/s320/20170411_064337.jpg" width="320" /></a></div>
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They don't dissolve quickly and they were way too sweet. I used to like these a long time ago. But, I prefer Honey Stinger energy chews now.</div>
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Here's the data.<br />
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<a href="https://1.bp.blogspot.com/-JbAy4BTbRFo/WPfr5YATBXI/AAAAAAAAKs0/tidb8jMjVAUJiv5Wf_Dvn3z4fh0EGLkqACLcB/s1600/16.5%2Belevation.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="117" src="https://1.bp.blogspot.com/-JbAy4BTbRFo/WPfr5YATBXI/AAAAAAAAKs0/tidb8jMjVAUJiv5Wf_Dvn3z4fh0EGLkqACLcB/s320/16.5%2Belevation.PNG" width="320" /></a></div>
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<a href="https://3.bp.blogspot.com/-lVIaGQpMJlw/WPfr5RmtJCI/AAAAAAAAKs8/kl7YHHYK95gd7PwOoa557oeBK5fJkCdRgCLcB/s1600/16.5%2BSplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-lVIaGQpMJlw/WPfr5RmtJCI/AAAAAAAAKs8/kl7YHHYK95gd7PwOoa557oeBK5fJkCdRgCLcB/s320/16.5%2BSplits.PNG" width="136" /></a></div>
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<a href="https://3.bp.blogspot.com/-Rka_SIyWX_o/WPfr5TF3X7I/AAAAAAAAKs4/5Zn5qBgJLKUlIeCX1zYMHotcbvOG-V65gCLcB/s1600/16.5%2Bworkout%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="189" src="https://3.bp.blogspot.com/-Rka_SIyWX_o/WPfr5TF3X7I/AAAAAAAAKs4/5Zn5qBgJLKUlIeCX1zYMHotcbvOG-V65gCLcB/s320/16.5%2Bworkout%2Bdata.PNG" width="320" /></a></div>
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I stopped my watch at 16.5 miles and then I slowly jogged for another half mile.</div>
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Even though I only ran 35 miles last week. In this last seven day stretch, I hit 48 miles. </div>
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Wednesday 4/12- 30 minutes recovery effort. Even though these runs suck, they help get the stiffness out of my legs</div>
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Thursday 4/13- Rest</div>
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Friday 4/14- 6.1miles- 30 minutes recovery 20 minutes General Aerobic, 5-minute cool down. I drove out to the other side of the valley to visit my friend Jenn, she's also racing Revel on April 29th. She will be running the half marathon. </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-5BMoE-9rJ1E/WPpRXxsfXEI/AAAAAAAAKvA/-QAhJuo6FjoWt8V2FC6ebMkQsASqWO46gCKgB/s1600/20161113_204743.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://3.bp.blogspot.com/-5BMoE-9rJ1E/WPpRXxsfXEI/AAAAAAAAKvA/-QAhJuo6FjoWt8V2FC6ebMkQsASqWO46gCKgB/s320/20161113_204743.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Us after RNRLV last November.</td></tr>
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We have been friends for many years. She was really nice and offered to watch my kids so that I could go run. I had been feeling down about Tuesday's long run. But, I felt a little better after this run. It was also nice to check out a different neighborhood.</div>
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Saturday 4/15- 5.3 Mile run 30 Minutes Recovery 20 Minutes general aerobic effort </div>
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Sunday 4/16 -Rest Day<br />
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Total miles for the week 37.8<br />
<u><br /></u>
<u>Week of April 17-20</u><br />
Monday 4/17 5.6 Miles 40 Minutes general aerobic effort (9:20 pace) 10 minutes 10 seconds faster than goal pace (8:00 pace). I ran this on the treadmill.<br />
<br />
Tuesday 4/18- 5 miles at recovery effort. My last day off from work, and I decided to drop my daughter off at daycare so that I could go shopping alone. I had gift cards from my birthday earlier this month. I bought a new running top for next week's race,<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-FFSPDJbx5XI/WPl-SrH0iJI/AAAAAAAAKt4/tlf-jvVLwQEE6diLG-Qxy1pi4GWiv19eQCKgB/s1600/20170420_203258.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://3.bp.blogspot.com/-FFSPDJbx5XI/WPl-SrH0iJI/AAAAAAAAKt4/tlf-jvVLwQEE6diLG-Qxy1pi4GWiv19eQCKgB/s320/20170420_203258.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Super lightweight<br />and different from all of<br />the hot pink I normally buy.</td></tr>
</tbody></table>
<br />
some cute wedges,<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-7St0-IAJ8BM/WPl-XoTjwMI/AAAAAAAAKt8/rTIc3Z7l-qkJ4akefXSzYFgeeRzsD0EiwCKgB/s1600/20170420_203052.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://1.bp.blogspot.com/-7St0-IAJ8BM/WPl-XoTjwMI/AAAAAAAAKt8/rTIc3Z7l-qkJ4akefXSzYFgeeRzsD0EiwCKgB/s320/20170420_203052.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">These are Areosoles and they are super comfy</td></tr>
</tbody></table>
<br />
and some beet powder (more on that later)<br />
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<a href="https://2.bp.blogspot.com/-kiT2tYFCwm4/WPl-a8U15NI/AAAAAAAAKuA/4wTG0n5_tBEy-BEOeaO8Jb85JaId4oPOwCKgB/s1600/20170420_203134.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-kiT2tYFCwm4/WPl-a8U15NI/AAAAAAAAKuA/4wTG0n5_tBEy-BEOeaO8Jb85JaId4oPOwCKgB/s320/20170420_203134.jpg" width="180" /></a></div>
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Wednesday 4/19- No running. My first day back at work, in almost two weeks. I made myself a beet juice drink in the morning using my new beet powder. I haven't been drinking any fresh beet juice lately. Earlier this year and last year my husband and I were juicing on a regular basis. Beet juice has magical powers (I'm serious) it lowers blood pressure, and in the past, it has helped me feel energized during <a href="http://rundollyrun.blogspot.com/2016/03/the-beet-juice-and-orange-shirt-10k.html" target="_blank">hard efforts</a>.<br />
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Thursday 4/20 9 miles- 2 miles general aerobic 6 miles steady/tempo pace 1 mile cool down. This was my last big workout. After last week's disaster of a long run, I was worried that I wouldn't be able to execute this run. The temperatures have climbed back up into the 80's I drank another beet juice drink in the morning.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-5PzvwTnY7j4/WPpXSjK-ckI/AAAAAAAAKvo/8XdYaSDpr7kqY4FYSzBvPeOFWu3nDW2qACLcB/s1600/beet%2Bsoda.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://1.bp.blogspot.com/-5PzvwTnY7j4/WPpXSjK-ckI/AAAAAAAAKvo/8XdYaSDpr7kqY4FYSzBvPeOFWu3nDW2qACLcB/s320/beet%2Bsoda.PNG" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I will use a teaspoon and a half of beet powder<br />mixed with a LaCroix sparkling water and<br />a little bit of Gatorade or lemonade to cut<br />some of the beet flavor.</td></tr>
</tbody></table>
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<br />
I took off at 11:30 and it was close to 80 degrees and when I finished it was 86 degrees. I brought a small bottle of water with me, and I told myself to take it easy if the heat was getting to me. Within the first two miles, I was close to finishing my bottle of water. I stopped briefly at the park to refill it. But other than that this workout felt great. I felt strong, and I felt like I could have pushed the pace harder..... I think the taper is helping too. Here's the data.<br />
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<a href="https://2.bp.blogspot.com/-8L0KBYfwROA/WPpYyzFdIWI/AAAAAAAAKv4/3lSu_sscn18QdrsiUKCKws8zn36bWj2fgCLcB/s1600/9%2BMiles%2Bon%2Bthe%2Bbeet%2Bjuice%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="129" src="https://2.bp.blogspot.com/-8L0KBYfwROA/WPpYyzFdIWI/AAAAAAAAKv4/3lSu_sscn18QdrsiUKCKws8zn36bWj2fgCLcB/s320/9%2BMiles%2Bon%2Bthe%2Bbeet%2Bjuice%2Bdata.PNG" width="320" /></a></div>
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<a href="https://3.bp.blogspot.com/-QrM9sQXp27E/WPpYy9ALcDI/AAAAAAAAKv8/aUgYJzCwZIg1zn_TYofvtBvT2H3Qgv-zgCLcB/s1600/9%2BMiles%2Bon%2Bthe%2Bbeet%2Bjuice%2Belevation.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="106" src="https://3.bp.blogspot.com/-QrM9sQXp27E/WPpYy9ALcDI/AAAAAAAAKv8/aUgYJzCwZIg1zn_TYofvtBvT2H3Qgv-zgCLcB/s320/9%2BMiles%2Bon%2Bthe%2Bbeet%2Bjuice%2Belevation.PNG" width="320" /></a></div>
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<a href="https://1.bp.blogspot.com/-loQV7Vfz8Rs/WPpYyzX_Z7I/AAAAAAAAKv0/FJb38Dlm0LomvdJINc0MAStj-BpcipIgwCLcB/s1600/9%2BMiles%2Bon%2Bthe%2Bbeet%2Bjuice%2Bsplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://1.bp.blogspot.com/-loQV7Vfz8Rs/WPpYyzX_Z7I/AAAAAAAAKv0/FJb38Dlm0LomvdJINc0MAStj-BpcipIgwCLcB/s200/9%2BMiles%2Bon%2Bthe%2Bbeet%2Bjuice%2Bsplits.PNG" width="132" /></a></div>
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Today is a rest day. Tomorrow I have a short 30-minute recovery run, and then on Sunday, I have a 50 minute general aerobic slight tempo pace run.<br />
<br />
I hope to have a summary of this training cycle post ready by next week.<br />
<br />
Thanks for reading this whopper of a post.Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com2tag:blogger.com,1999:blog-2873857598053910050.post-9793863478067563842017-04-06T16:04:00.000-07:002017-04-06T20:45:48.933-07:00Peek week- 48 Miles and over 2000 ft of climbing. Running without music, and strength training<div class="separator" style="clear: both; text-align: center;">
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Last week I had my highest mileage week of the training cycle so far! This week is a step-down week. I will be doing my last long run next Tuesday (April 11th) But, I believe we are starting to enter the taper zone. So let me tell you how last week went.<br />
<br />
<u>March 27-April 2</u><br />
Monday 3/27- 5.1 Miles 35 Minutes Recovery effort and 15 minutes General Aerobic effort. I was feeling a little tired, I like these runs because they are at an easy effort, but there is a gradual pick up at the end. These runs are to practice negative splitting and holding back during the early miles. I didn't listen to any music during this run.<br />
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Tuesday 3/28 - 8.3 miles (2 miles warm-up, 5 miles tempo, cool down) This run included both uphill and downhill tempo running. My coach wanted me to run some downhill miles at goal pace, which means that I had to run uphill first. I chose a route that was 4 miles of climbing with most of the climb happening during miles 3-4 I ran the first 2/3 of this run without music and then I turned my iPod on for the final 2-3 miles. Here's the data<br />
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<a href="https://4.bp.blogspot.com/-KgbRulIHbFs/WOQXTQLyPTI/AAAAAAAAKhk/8gzSO50wTgkMS6sXi01VowHCTvRDgUt7QCLcB/s1600/uphill%2Band%2Bdownhill%2Btempo%2B8.3%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="100" src="https://4.bp.blogspot.com/-KgbRulIHbFs/WOQXTQLyPTI/AAAAAAAAKhk/8gzSO50wTgkMS6sXi01VowHCTvRDgUt7QCLcB/s200/uphill%2Band%2Bdownhill%2Btempo%2B8.3%2Bdata.PNG" width="200" /></a></div>
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Wednesday 3/29- 4.8 Miles at recovery effort. I felt tired. Not sore, just tired. Even though this run was at recovery effort pace. I still managed to climb a little over 215 feet.<br />
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Thursday 3/30- 7 Miles with speed work. 3 miles General Aerobic effort, 3 miles at 15-20 seconds faster than goal pace, 1 mile General Aerobic effort. It was a crazy, crazy windy day. However, I didn't want to run this workout on the treadmill. I figured "how bad could it be?"<br />
<a href="https://70news.wordpress.com/2017/03/31/las-vegas-dust-storm-up-to-82-mph-winds-down-power-lines-flip-semitrucks-and-ground-flights-photos/" target="_blank"><br /></a> <a href="https://70news.wordpress.com/2017/03/31/las-vegas-dust-storm-up-to-82-mph-winds-down-power-lines-flip-semitrucks-and-ground-flights-photos/" target="_blank">Here's a link to the news coverage of the dust storm that happened that day.</a><br />
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I got knocked around like a ping pong ball. I had a nice flat out and back course planned, but I abandoned that route because I would have been running into a nasty headwind on the way back. Instead, I ran laps around a 1k block for six miles and it was still super windy. But, I only had to fight a crazy headwind 1/4 of the way around the block, and then I would have it at my back a 1/4 of the way.... This was a grit your teeth and pray the power lines don't get blown off the poles kind of run. I was happy that I didn't get hit in the face with any flying debris. Here is the data.<br />
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Friday 3/31 -18.1 miles This was a timed run of 175 Minutes of relaxed running with some downhill miles. lololol. My last big long run was 17 miles with the first half going up, and then coming back down. I got stopped at a few red lights, and I almost got nailed by a car.<br />
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I didn't want to have to worry about getting stopped, and I didn't want to climb for 8-9 straight miles. I chose a neighborhood that is fairly hilly and I ran 4 loops of a 4-mile route. This run ended up being 175 minutes of rolling hills. I can't belive that I climbed over 1000 feet during this run. I had been worried that after Thursday's speedwork that this run would be super brutal. It wasn't bad at all. The much cooler temperatures really helped. For reference, my last 5 long runs have been in 70 degrees or warmer weather. On Friday it was a lovely 58 degrees. I stopped by my car once about halfway through to grab fuel and drink fluids.<br />
Here is the data.<br />
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I'm happy that my splits were somewhat even, and that there wasn't a bonk towards the end. My only complaint is that my sports bra could have been more supportive.<br />
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Saturday 4/1- Rest I did go for a short walk to the park with the kids to get some of the stiffness out of my legs.<br />
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Sunday 4/2- 4.9 miles Recovery effort with strides. I had 35 minutes recovery on the calendar, but I ran 10 minutes over because I really wanted to hit 48 miles for the week. I felt a little beat up from all of the hills on Friday.<br />
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Total Mileage 48.1 Miles Total Elevation 2,142 feet<br />
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Week of 4/3-4/6<br />
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I've decided to fill you in on this week's workouts as well, I may not be able to blog for the next few days, and playing catch up can be hard sometimes.<br />
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Monday 4/3- 6.3 Miles-Happy 39th Birthday to me!! This was a recovery general aerobic mashup. I ran 30 minutes at recovery effort and 25 minutes at general aerobic pace. When I left it was 75 degrees and sunny. I had noticed some dark clouds over in the distance, but, I figured that they would burn off. I didn't expect any rain. After my 30 minutes were up I dropped down to general aerobic pace, the clouds had become much closer and the temps dropped about 10 degrees, and then came the wind. I started to gradually pick up the pace to head back to work. By the time I made it back to my workplace I was worried that I was going to get hit by lightning. We had a crazy fast storm pass through the valley and it dumped rain down for 2 hours and then it moved away. I ended up running my general aerobic effort a little faster than I had intended.<br />
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Tuesday 4/4- 40 minutes recovery effort with strides. I felt tired. My previous week caught up with me. On Sunday I felt fresher than I did on Tuesday (weird, I know). The strides helped me feel a little more confident. But, I was worried about my 10 miler the following day.<br />
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Wednesday 4/5- 10 miles with 3 miles general aerobic, 6 miles at goal pace, 1 mile general aerobic. I had a busy morning and I knew that I would not have time to drive to the park. I figured that I would have to deal with cars on busy streets, and in the end, I chose a two loop course near my work.<br />
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When I took off, I told myself to remember that I was running on tired legs and that this workout would be challenging. I also told myself not to freak out when I saw my pace fall on some of the uphill portions. This route wasn't crazy hilly, but it wasn't flat either. The first tempo mile was slightly downhill, and it was the most intimidating. But, overall this workout went much better than I had hoped. I also didn't listen to any music during the workout. Here's the data.<br />
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<u>Running without music</u><br />
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The Revel Marathon begins at the top of Mt Charelston. There will be little to no cell phone reception up there. During the second half of the marathon when we get closer to the valley the cell phone reception should be better. However, I don't want to have to fumble around with my phone, and possibly trip and fall running downhill. I have decided to leave my phone in the car, and I will be running the first half without music. I have my trusty iPod circa 2010 that I will be using for this race.<br />
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Many, many years ago. I never needed music to run. Over the years it has become a creature comfort. I don't want to have to depend on it. So I have been weaning myself off of the music. I think this race will be fairly exciting, and my goal is to hold back during the first half. By not listening to music I think I will be able to stay in control during the first half.<br />
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<u>Strength Training (or lack thereof) </u><br />
I haven't been spending much time in the gym. I have to focus on getting the miles in, but that doesn't mean that I'm not doing anything....<br />
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A few weeks ago (6 or 7) I decided to set an arbitrary goal of doing 30 pushups a day. 3 sets of 10, 2 sets of 15, or whatever order I choose. 50 seemed like a lot, and 20 didn't seem like enough.<br />
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I'm <strike>sort of</strike> top heavy. I have a short torso, that is kind of wide, but I can knock out pushups.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-x3G-2Au1EPg/UcS8lAOT97I/AAAAAAAAA-0/REYZjSmb1OgWTD6_Cy2U0Ey-tCa4S2hsQCPcB/s1600/Dolly%2B10k.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://2.bp.blogspot.com/-x3G-2Au1EPg/UcS8lAOT97I/AAAAAAAAA-0/REYZjSmb1OgWTD6_Cy2U0Ey-tCa4S2hsQCPcB/s320/Dolly%2B10k.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">When I was in the process of losing the baby weight in 2013</td></tr>
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-lCHyzscFjl0/VUlFugoDXAI/AAAAAAAACFs/cg6lQl-ipxATm7I0kzh5dW614aC4ffv1ACPcB/s1600/Race%2Bfor%2Bthe%2Bcure%2BErin%2BDolly%2BToshie.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="255" src="https://2.bp.blogspot.com/-lCHyzscFjl0/VUlFugoDXAI/AAAAAAAACFs/cg6lQl-ipxATm7I0kzh5dW614aC4ffv1ACPcB/s320/Race%2Bfor%2Bthe%2Bcure%2BErin%2BDolly%2BToshie.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Race for the cure 2015</td></tr>
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-DKCqhbsdLuw/VqEhGfU-doI/AAAAAAAAFhY/cHD28D5ZU7cun6yq8VjTPojLGqitkNPoQCPcB/s1600/20160119_083057.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="320" src="https://2.bp.blogspot.com/-DKCqhbsdLuw/VqEhGfU-doI/AAAAAAAAFhY/cHD28D5ZU7cun6yq8VjTPojLGqitkNPoQCPcB/s320/20160119_083057.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running out at the wetlands 2016</td></tr>
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I posted these pictures to showcase my broad shoulders. I can't fight my body type.<br />
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Pushups are a great exercise because they hit a lot of different muscle groups in the upper body and I think they help with my running carriage. When I am running tempo pace or strides, I feel that pumping my arms always helps with my leg turnover. I will usually do my push ups right after I run, except on days that I do a long run (13 miles and up)<br />
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I also am working on hip mobility exercises such as donkey kicks, fire hydrants, and diagonal back kicks. I will also sometimes do planks.<br />
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I stopped tracking my food calories a few weeks ago because I really don't expect to lose much weight during this training cycle. I eat three square meals a day with a morning snack. I try to eat a huge salad with healthy fats for lunch (avocado, cheese, nuts, turkey bacon) and I'm not eating a ton of crap.<br />
I know that I need to eat enough calories to fuel my body through all of this exercise. I also realize that it is unrealistic to try to maintain a weight from when I was 25-30 years old.<br />
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I have a bigger butt that has gained some muscle (thanks, donkey kicks)<br />
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My apologies for the tangent.<br />
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My race is in 23 days, and I'm starting to feel the jitters. <br />
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Thank you for reading.Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com1tag:blogger.com,1999:blog-2873857598053910050.post-62414162777597864842017-04-03T16:23:00.001-07:002017-04-03T16:23:15.051-07:00A few honest product reviews (non sponsored)In this post, I wanted to share a few of my favorite things, and rant about a few products that have let me down.<br />
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<u>Favorite Things</u><br />
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Powerbar Energy Gels and Energy blast chews<br />
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I like these gels because they are not super thick, and the flavors are pretty simple. I prefer the fruit flavored ones to coffee/candy flavored gels. These also seem to not cause too much GI distress.<br />
The energy chews are kind of big but they are soft and dissolve pretty quickly.<br />
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It seems that these items are getting harder to find. I used to be able to pick up gels at the grocery store, but now I have to go to Big 5 to purchase them. The last time I went to Big 5 the protein cookies are now the new thing and there are not as many options for running fuel.<br />
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<u>GU Electrolyte Capsules</u><br />
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We are heading into the hot weather season, and I break a sweat fairly quickly. I will take a capsule right before I head out on a hot day. If running long (12 miles and up) I will take another salt capsule about half way through. These tablets help replenish all of the salt I lose during a run.<br />
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<a href="http://www.slacker.com/" target="_blank">Slacker Radio</a><br />
I run with music most of the time and I also carry my cell phone. For a long time I was using the free Slacker music app, but about 2-3 years ago I bit the bullet and I pay $9 a month for their subscription service. And I love it!! I can create playlists, and there is a huge music selection. They also create custom stations depending on your music tastes. I feel that their service is more reliable than Pandora or Spotify<br />
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A &D Ointment<br />
I don't buy Bodyglide because it is a rip-off. Instead, I use this $4 tube of ointment to protect against chaffing. It's a little greasy at first, but it keeps chaffing at bay and it doesn't irritate my skin.<br />
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Buff Scarf</div>
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My son participated in his school's annual fun run to raise money for new electronics. One of his fundraising prizes was this buff scarf. He lost interest in wearing it (sorry kid), and I started wearing it as a neck warmer during the winter months, and recently it has been so windy that my regular running cap is being blown off of my head.</div>
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This scarf can be worn as a headband, baklava scarf, neckwarmer, etc. An even bigger plus is that it keeps my wireless headphones is my ears!!</div>
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<u>Waist packs</u><br />
I have two that I am currently using. For the last 18 months, I have been wearing this small Ultimate Direction. I run with a phone about 95% of the time. This belt is big enough to hold a phone and a gel or two. It's also waterproof<br />
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<a href="https://4.bp.blogspot.com/-EqeBUUGEhbE/WOLJJW90_RI/AAAAAAAAKfE/D8vvQKfNqm0SbwqLjmurq1zQmF0t8yBqQCKgB/s1600/20170328_092243.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://4.bp.blogspot.com/-EqeBUUGEhbE/WOLJJW90_RI/AAAAAAAAKfE/D8vvQKfNqm0SbwqLjmurq1zQmF0t8yBqQCKgB/s320/20170328_092243.jpg" width="320" /></a></div>
My favorite feature is that it has a small inner pocket for money, and it has a hook so you can loop your keys.<br />
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<a href="https://4.bp.blogspot.com/-9jWkDobFjBU/WOLJsng576I/AAAAAAAAKfQ/VXG-hwWT5qQoQryVblPU_LiiyNLEsyjQwCKgB/s1600/20170328_092328.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://4.bp.blogspot.com/-9jWkDobFjBU/WOLJsng576I/AAAAAAAAKfQ/VXG-hwWT5qQoQryVblPU_LiiyNLEsyjQwCKgB/s320/20170328_092328.jpg" width="320" /></a></div>
It also has an emergency hair tie. I really like this pack for long runs, because it is very easy to open and close while running.<br />
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My only complaint is that I have to cinch the belt tight or it will bounce when I run tempo pace.<br />
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I received this waist pack last year from the SLS3 company.<br />
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<a href="https://4.bp.blogspot.com/-dXbISJvoBaE/VqAUS-bBl0I/AAAAAAAAFdc/VLyhXKmXIssLEMeYvQyJmH-BGWowSaTxgCPcB/s1600/20160117_143814.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://4.bp.blogspot.com/-dXbISJvoBaE/VqAUS-bBl0I/AAAAAAAAFdc/VLyhXKmXIssLEMeYvQyJmH-BGWowSaTxgCPcB/s320/20160117_143814.jpg" width="320" /></a></div>
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And this was an okay waist pack. But, within a year I have already had to call it quits. The elastic strap wasn't very durable, and I'm worried that the belt will break during one of my long runs. I did like the waterproof pockets and the fact that there were two separate storage pouches. The zippers were easy to open, but it would be nearly impossible to be able to shove my phone back into the pockets while I was in motion. That is a deal breaker for me.</div>
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I purchased this Nathan waist belt last month.</div>
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<a href="https://2.bp.blogspot.com/-OCxX0Mjenzo/WOLLYXiG4iI/AAAAAAAAKfY/2abhRlzS4U07sQmnDgMvLU7ZRvyMgZVHgCKgB/s1600/20170328_092149.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://2.bp.blogspot.com/-OCxX0Mjenzo/WOLLYXiG4iI/AAAAAAAAKfY/2abhRlzS4U07sQmnDgMvLU7ZRvyMgZVHgCKgB/s320/20170328_092149.jpg" width="320" /></a></div>
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<br /><br /><br />It is very similar to the flip belt. I really like this waist belt. It's stretchy and it stays in place. I can run tempo pace, and it doesn't budge. I was worried that my phone would fall out, but so far we have been okay. I like the fact that I can use the entire length of the belt to store items, and there are four separate pockets. The downsides to this belt are that there are no zippers to secure money, and it is not sweat/waterproof. I will put my phone inside of a ziplock bag before I take off so that I don't kill my phone. <div>
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Wireless Headphones by Yurbuds</div>
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I have a love/hate relationship with this product.</div>
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<a href="https://1.bp.blogspot.com/-cjTek6lZa24/WOLVfbaJwNI/AAAAAAAAKgs/6iQmMUyYqsUlnGwoLSIQkBbsgHtVRuMCgCKgB/s1600/20170328_092618.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-cjTek6lZa24/WOLVfbaJwNI/AAAAAAAAKgs/6iQmMUyYqsUlnGwoLSIQkBbsgHtVRuMCgCKgB/s320/20170328_092618.jpg" width="180" /></a></div>
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When I first bought this product I really loved them. It was nice not having to untangle my headphones each time I went for a run. The sound quality is really great too. I was having fit problems where the phones were slipping out of my ears occasionally. I switched the size of the little blue ear covers, and it did the trick and I had about six months of great running with them. </div>
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Recently the earphones have been slipping out of my ears, and I hate having to constantly readjust them especially when running tempo pace. This pair cost me about $70 (these were on sale and normally cost $100). For that price I want these earphones to fit perfectly.</div>
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My other complaint is that the buttons for volume and the on/off switch are super tiny and I'm ham-handed.</div>
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Thanks for reading.</div>
Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com2tag:blogger.com,1999:blog-2873857598053910050.post-89569286479419657392017-03-27T10:30:00.000-07:002017-03-28T08:40:36.712-07:00Revel is 33 days away!- The last last two week's worth of workouts: a brutal 17 miler, and a much better 13 milerThe week before last was tough because of the heat. My long run was a bit frustrating. But, then the heat let up and this past week ended up being much more pleasant. So let's get to the updates<br />
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Week of March 13-19<br />
Monday 3/13- 6.2 Miles 50 Minutes General Aerobic running and then 6 x 25-second strides at 10k pace. The general aerobic pace felt a little strained because it was 80 degrees outside.<br />
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Tuesday 3/14 8 Miles, 2 miles warm up, strides, 2 x 3.5 Miles at goal pace with a 400-meter recovery in the middle, and a short cool down. I don't have the time to workout in the mornings. So I usually do most of my runs on my lunch break. This workout was humbling. I went to Cornerstone Park to avoid traffic and there was no shade at all.<br />
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<a href="https://3.bp.blogspot.com/-TqU9913G8QQ/VEfetCbaX9I/AAAAAAAABe8/FMDEq0MXx_4KJ7XYtRcLm3Gy2f_O6yQswCPcB/s1600/20141006_125202.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://3.bp.blogspot.com/-TqU9913G8QQ/VEfetCbaX9I/AAAAAAAABe8/FMDEq0MXx_4KJ7XYtRcLm3Gy2f_O6yQswCPcB/s320/20141006_125202.jpg" width="320" /></a></div>
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After my warm up I stopped briefly to wet down my hat and to get a quick drink of water. It was a toasty 84 degrees my Goal pace was 8:10-8:15 per mile. For the first interval, I hit 8:08, 8:10, and 4:12 (8:24 pace) during my 400-meter recovery I got to wet my hat down again and jogged for 2 minutes and 30 seconds. During the second interval, I bailed early at 2.1 miles and my splits were 8:08, 8:15, I took a short recovery for about two minutes and then picked it up again for .4 miles. The heat made this workout feel so hard. I ran a short cool down and then drove back to work.<br />
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Wednesday 3/15 4 miles recovery. I was so tired, and it was hot again.... I brought a bottle of water with me and it helped. I didn't listen to any music either. I think I'm going to race the first half of the marathon without music (more on that later)<br />
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Thursday 3/16 Rest, that night I stretched and worked on hip mobility exercises<br />
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Friday- 17 Miles- with 2 x 3 downhill miles at goal pace.<br />
I took the day off from work so that I could run in the morning and I also had to head to the DMV to renew my driver's license. I knew that it was going to be warm again so I figured I had no choice but to run in the morning. I got started at 8:30 in the morning and it was around 68 degrees and by the time I finished it was 82 degrees.<br />
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My coach had suggested a route that would have me climbing for the first half and then running downhill for the 2nd half. The Revel Marathon is downhill, so I need to practice running tempo pace downhill. The plan was to take it easy going uphill.<br />
**Tangent**<br />
During the 2nd mile, I was being a careless idiot and I was nearly hit by a car. There was an elderly couple driving a Lincoln Towncar and they were coming out of their complex and making a right turn into the road. I assumed that the car would make a full stop at the stop sign The woman in the passenger seat saw me, and I thought she had told her husband that I was there. He didn't come to a complete stop. I was lucky that I had enough time to get out of the way. It scared the shit out of me, and I did my best not to let it rattle me. After that, I stopped for every red light and intersection crossing. I have to be more careful!!!<br />
**End Tangent**<br />
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During the run, I had to stop a few times for red lights, and I stopped at mile 7 to buy a bottle of water.<br />
Shortly after this,<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"> I had a mini meltdown. I had been climbing for awhile, and when I was opening up my second gel, I tore the tab off the top of the gel. I tried to put the little tab in a pocket and I ended up spraying gel all over</span><span style="background-color: #f6f7f9; color: #1d2129;"> the back of my shorts and legs. I stopped for a minute to just eat the fuel and to pound water. </span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">This run was starting to piss me off because my wireless headphones wouldn't stay in my ears.</span></span><br />
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<a href="https://3.bp.blogspot.com/-5astuuSWpXU/WNlFkiqBvkI/AAAAAAAAKa0/8idEf0mSJUc04YJRg12Gk7EbjcUFhWJ6wCKgB/s1600/20160703_055536.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-5astuuSWpXU/WNlFkiqBvkI/AAAAAAAAKa0/8idEf0mSJUc04YJRg12Gk7EbjcUFhWJ6wCKgB/s320/20160703_055536.jpg" width="180" /></a></div>
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Grrr. I ended up just taking them out of my ears and carrying them in my hand during the tempo portion.</span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Fortunately, the downhill tempo section went well. I didn't get stuck at any red lights. Here's the data.</span></span><br />
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<a href="https://3.bp.blogspot.com/-GAlUCo_Um5A/WNlFwPsznZI/AAAAAAAAKbA/Isr2vzjoM4sQfpeurjZf1jX148lULLmPQCLcB/s1600/17%2Bmile%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="145" src="https://3.bp.blogspot.com/-GAlUCo_Um5A/WNlFwPsznZI/AAAAAAAAKbA/Isr2vzjoM4sQfpeurjZf1jX148lULLmPQCLcB/s320/17%2Bmile%2Bdata.PNG" width="320" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-FYIdajIBW6c/WNlFwDXWRQI/AAAAAAAAKa8/SymA6Xm2iKsyxGZhUOrxIn91h1V6YqQrQCLcB/s1600/17%2BMiles%2Belevation%2Bprofile.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="107" src="https://3.bp.blogspot.com/-FYIdajIBW6c/WNlFwDXWRQI/AAAAAAAAKa8/SymA6Xm2iKsyxGZhUOrxIn91h1V6YqQrQCLcB/s320/17%2BMiles%2Belevation%2Bprofile.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I climbed nearly 1000 feet and<br />
most of it was during the first<br />
8 miles</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-IkFyAm6qSrc/WNlGgKWivRI/AAAAAAAAKbI/55Ns0U9mxbEf90oE-amGZ5LFLQEzWW2ugCLcB/s1600/17%2Bmiles%2Bdownhill%2Bsplits.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://4.bp.blogspot.com/-IkFyAm6qSrc/WNlGgKWivRI/AAAAAAAAKbI/55Ns0U9mxbEf90oE-amGZ5LFLQEzWW2ugCLcB/s200/17%2Bmiles%2Bdownhill%2Bsplits.PNG" width="173" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I ended up hitting the wrong buttons on my<br />
Garmin during the first interval.</td></tr>
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<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Saturday 3/18- Rest, Two rest days off this week? Sweet!</span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Sunday 3/19- 55 minutes recovery with hills. I find myself wanting to run hills even on recovery days. I enjoy climbing somewhat. I also live near the foothills of Sunrise Mountain. An uphill or downhill grade is just a fact of life</span></span><br />
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<a href="https://1.bp.blogspot.com/-e2UxPtolJQQ/WNhrrJiuRuI/AAAAAAAAKY4/ye9pDr2uvNY2cd2jZZl0Xc1WuT4OoMaKQCKgB/s1600/20170319_080320.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://1.bp.blogspot.com/-e2UxPtolJQQ/WNhrrJiuRuI/AAAAAAAAKY4/ye9pDr2uvNY2cd2jZZl0Xc1WuT4OoMaKQCKgB/s320/20170319_080320.jpg" width="320" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-0d7e9cF5A1M/WNhryjfxAKI/AAAAAAAAKY8/s9TZm64BAE8xJLV6nJCzoe5jlRrbOM70wCKgB/s1600/20170319_080403.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://1.bp.blogspot.com/-0d7e9cF5A1M/WNhryjfxAKI/AAAAAAAAKY8/s9TZm64BAE8xJLV6nJCzoe5jlRrbOM70wCKgB/s320/20170319_080403.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My version of the duck face selfie</td></tr>
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Total mileage for the week 40.7 miles<br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span><span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Week of March 20-26</span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Monday 3/20- 4.5 miles, 45 minutes recovery effort. I had been expecting another one-hour general aerobic run, but I was happily surprised to see a short recovery run on the calendar. It was hot again, and I forgot to bring water. But, 45 minutes recovery was manageable.</span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span><span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Tuesday 3/21- 6.5 miles- This was a step down general aerobic run. 20 minutes recovery pace, and then 40 minutes general aerobic effort, It was a little windy, but the temps had dropped a few degrees. I spent the first mile cursing my wireless headphones. I ended up having to wear them backwards with the left earbud in the right ear, and right earbud in the left ear to keep them from falling out.</span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Wednesday- 3/22 10 miles- 2 miles warm up 6 at goal pace, 2 miles cool down. I didn't bring my phone with me because I didn't want to deal with the headphone situation again. I brought my old school iPod with me, but in the end, I never used it. I chose a route that was hilly, and I had honestly been stumped trying to figure out which way to run. I didn't have time to drive to the park, and I also didn't want to have to worry about stopping for red lights. I had planned on a route that would be uphill for 5 miles, and then back down for 5 miles. </span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">When I took off the winds were crazy!! The route that I had planned would mean that I would have to run 5 miles uphill and into the wind, after two miles I bailed on that route and I chose an isolated bike path. This bike path always makes me feel sketched out. It's isolated and I worry about stray dogs in this neighborhood. Anyway. I ran three miles uphill on the path, and the wind was at my back. The uphill miles felt easy... But, when I flipped a u-turn I was greeted with strong headwinds. It felt harder running downhill into the wind. Here's the data. </span></span><br />
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<a href="https://1.bp.blogspot.com/-3jjLRTfg3aw/WNlIVHL7rOI/AAAAAAAAKbc/M9-NwpOZgWcfJ4f4zmQCK99lKh0qrF8iACLcB/s1600/10.1%2Bsplits%2Bwindy.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://1.bp.blogspot.com/-3jjLRTfg3aw/WNlIVHL7rOI/AAAAAAAAKbc/M9-NwpOZgWcfJ4f4zmQCK99lKh0qrF8iACLcB/s200/10.1%2Bsplits%2Bwindy.PNG" width="116" /></a></div>
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">At least the weather was cloudy and cool</span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Thursday 3/23- 4 miles trail. I woke up tired. I had wanted to skip running, and I didn't want to run my usual loop around the business park. I am so over all of the traffic near my workplace. #suburbansprawl I drove out to the trails and it hit the spot. This run was 50 percent trail and 50 percent road. But, the change of scenery was nice </span></span><br />
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<a href="https://2.bp.blogspot.com/-C_gjgtyPbjQ/WNh3TEwoZDI/AAAAAAAAKaQ/PqBEDVVKy60yZDxtauFaap3Kl2b-qaupgCKgB/s1600/20170323_121121.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://2.bp.blogspot.com/-C_gjgtyPbjQ/WNh3TEwoZDI/AAAAAAAAKaQ/PqBEDVVKy60yZDxtauFaap3Kl2b-qaupgCKgB/s320/20170323_121121.jpg" width="320" /></a></div>
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">I can't emphasize enough how much cooler the weather was this week.</span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">That night my husband came down with a nasty sinus infection.</span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Friday 3/24- 13.2 miles 1.5 miles warm up 10.5 miles steady state, 1 mile cool down. I had 16 miles on the calendar and I had planned on skipping my lunch break to leave early to run after work. However, my husband was really sick. I left work early at 11:30 to check on him, and I decided to let him stay in bed and then I would go pick up our son from school. That left me two hours to knock out a mid-long run. I ran two six mile loops around my neighborhood. It was a route with plenty of rolling hills, but I didn't have to stop for any red lights. Halfway through my run, I stopped by my house to grab a bottle of water that I had left on the porch. During the run, I was worried about my husband, and I was worried about being late to pick up my son, this run went by surprisingly fast. </span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Here's the data.</span></span><br />
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<a href="https://3.bp.blogspot.com/-VjOEUDi0cGo/WNlJX0ELmWI/AAAAAAAAKbw/UuxdCXdFasgvNBXtR5UXY3GuVlLzJx-MQCLcB/s1600/13.2%2Brolling%2Bhills%2Bsplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://3.bp.blogspot.com/-VjOEUDi0cGo/WNlJX0ELmWI/AAAAAAAAKbw/UuxdCXdFasgvNBXtR5UXY3GuVlLzJx-MQCLcB/s200/13.2%2Brolling%2Bhills%2Bsplits.PNG" width="100" /></a></div>
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Saturday 3/25-Rest</span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Sunday 3/26- 7 miles recovery and a few strides- My husband was still sick, so I didn't get to head out for my usual Sunday morning run. I bought groceries instead and then took the kids over to grandma and grandpa's house for a visit. They were nice enough to watch the kids while I went for a run.</span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Total Mileage for the week 45.1 miles</span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">I had planned on discussing my strength training and I was going to give a few honest (not sponsored) product reviews. But, this post is getting super long so I will save that for the next time. </span></span><br />
<span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;"><br /></span></span> <span style="font-family: inherit;"><span style="background-color: #f6f7f9; color: #1d2129;">Thank you for reading.</span></span>Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com2tag:blogger.com,1999:blog-2873857598053910050.post-20802883703911736372017-03-15T11:05:00.000-07:002017-03-15T11:08:33.063-07:00Revel Marathon Training-Two weeks worth of updatesMy apologies for this being a long rambling post. I just started working with my coach again, and when it comes to describing some of the longer runs, I want to include all of the gory details, and I can go on and on about the little incidentals, and annoyances.<br />
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Week of February 27-March 5th<br />
Monday 2/27- Unintentional Rest day- I forgot my shoes at home.<br />
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Tuesday 2/28- 9.3 Miles 55 minutes general aerobic, 20 minutes tempo/steady state, with a 1 mile cool down. This run was a bit longer than usual because I was trying to make up for Monday's day off.<br />
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Wednesday 3/1- 3.3 miles at recovery pace.<br />
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Thursday 3/2- Another Rest day. I had already planned on taking the day off from running. I used flex time at work, to go to my son's class for Nevada Reading Week. I read my son's kindergarten class a story.<br />
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Friday 3/3-17.6 Miles<br />
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As comfortable as my 15 mile run felt the week before, that wasn't the case for my last long run. It was a grit your teeth and dig deep during the last hour kind of run.<br />
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On Friday I used a few vacation hours so that I could leave work early, It had been a busy morning but I was looking forward to running during my lunch hour and then just extending the run. I didn't expect it to be so hot either. When I ran my 15 miler, the temps were a mellow 55 degrees. On Friday it was 70 degrees when I got started at 12:30 pm. The trees were starting to bloom, and I wasn't used to all of the pollen.<br />
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I wanted to run a route that would be mostly free from traffic. So, I headed out to Heritage Park. I discovered this park a few weeks ago, and it has a nice two-mile paved loop. Heritage Park is also a short distance from the River Mountain Trail Loop.<br />
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My plan was to do a few loops around the park and then head out into the trail loop. I brought salt tabs, energy chews, water, and Gatorade with me. I had planned to make a few stops by my car to drink fluid.<br />
I wore a tank top and shorts, but sunblock might have been a good idea too.<br />
I ran three loops around the park, (just over 6.2 miles) I stopped by my car to pound some Gatorade, and I took a small bottle of water with me, I also ate a salt capsule. I headed up Burkholder road, and the climbing began.<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-ziWFz3QVePA/WMcdsV9m43I/AAAAAAAAKTw/fcy-G9y9zuwyGar4Ih_dd2jrzBeClN7-gCLcB/s1600/Burkeholder%2BClimb.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="174" src="https://1.bp.blogspot.com/-ziWFz3QVePA/WMcdsV9m43I/AAAAAAAAKTw/fcy-G9y9zuwyGar4Ih_dd2jrzBeClN7-gCLcB/s320/Burkeholder%2BClimb.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I borrowed this photo from Yelp.</td></tr>
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I climbed for a mile and a half and I noticed that my arms were feeling itchy. I felt like I was holding back during the climb but when I reached trail head, I was feeling pretty tired. I ate a few chews and I headed through part of the River Mountain Paved trail. This trail is a wonderful resource for cyclists, runners, and walkers. But, I always feel spooked because it is isolated, and cell phone reception can be spotty. It also felt so much hotter near the mountains.<br />
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<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-Q7kXxYBEJSQ/WMcfEloHLWI/AAAAAAAAKT8/DWxr3xifw58OntGgITD8arIYIUQDc5JvwCLcB/s1600/turn%2Baround%2Bhills.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://4.bp.blogspot.com/-Q7kXxYBEJSQ/WMcfEloHLWI/AAAAAAAAKT8/DWxr3xifw58OntGgITD8arIYIUQDc5JvwCLcB/s320/turn%2Baround%2Bhills.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This picture is from a previous<br />
LVTC Holiday Half marathon race.</td></tr>
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I made it through the trail portion back out into a different neighborhood I was about 10 miles in and debating on flipping a u-turn back into the trail loop. But, I decided against it. I stayed on the residential streets and made my back to Heritage park. I had hoped to pick up the pace during the last few miles, but that was not happening. I ran two more loops around the park and called it a day at 17.6 miles. Here's the data.<br />
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I took a cool shower when I got home but, the pollen had caused me to break out in hives on my arms.</div>
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Saturday 3/4- Rest</div>
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Sunday 3/5- 7.3 miles general aerobic with hills and strides. It was cool morning.<br />
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37.6 Miles for the week<br />
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The week of March 6-12<br />
I reached out to my coach <a href="http://brent%20bowers/" target="_blank">Brent Bowers</a> again, to help me prepare for next month's race... I wasn't able to reconnect with him until I finished up with school. I didn't want to have the additional stress of hitting workouts, and I didn't have any extra cash. Last month I was running, and doing some tempo work. But, now I feel that we are going to kick things up a notch.<br />
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Monday 3/6- 45 minutes general aerobic and 20 minutes tempo. The first 20 minutes of the General aerobic pace felt hard. I was still feeling tired from the last long run. But, during the tempo portion things went well. I ran most of the route uphill, and the tempo portion was downhill<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-dZZQLR2fhaI/WMciwR5gFvI/AAAAAAAAKU0/vP15u1GmmhwL1hXlSEyr7tDk0WMPBnn0wCLcB/s1600/Monday%2Btempo%2B3617.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://1.bp.blogspot.com/-dZZQLR2fhaI/WMciwR5gFvI/AAAAAAAAKU0/vP15u1GmmhwL1hXlSEyr7tDk0WMPBnn0wCLcB/s200/Monday%2Btempo%2B3617.PNG" width="148" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I wanted to practice downhill<br />
tempo pace</td></tr>
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Tuesday 3/7- 4.4 miles recovery with strides. I kept forgetting things all day long. I forgot my Garmin, I forgot to bring my hat. etc.<br />
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Wednesday 3/8 6.2 miles- 20 minutes warm up, strides, 4 x 800 at half marathon pace. I haven't done intervals in over six months. And these hurt. I ran two miles to warm up, and I did a few strides, In between each 800 I jogged for .25 miles. Here's the data: 3:42, 3:35, 3:35, 3:36 Then I ran a short cool down. I think these may have been faster on a track, and not around the business park.<br />
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Thursday 3/9 3.5 Miles recovery. Hello, Heat! Today Las Vegas hit 80 degrees. I do not want to carry my handheld bottle just yet.<br />
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Friday 3/10 13.1 Miles 2 miles warm-up, 10 miles at Steady State, 1 mile cool down. I had hoped to do this run in the morning. But, I had a few meetings that morning, that I couldn't reschedule. I used flex time and took, an extended lunch break. There was a little bit of cloud coverage, but the sun beat me up during the 2nd half. I chose a route that was sort of flat, and it was an out and back course. <br />
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Part of the route was on busy roads, but I did manage to run a few miles in the Wetlands Park. I made sure to turn off my headphones while I was in the park. It's a beautiful area, but I needed to be aware of cyclists, and possibly sketchy folk. Homeless people sometimes camp out in the wash.<br />
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<a href="https://4.bp.blogspot.com/-ug-DZaahWgU/Vi6X84gyVaI/AAAAAAAAEB4/NDh_bajS2KcbMJ_s_iUbsfolUX1KH4NrACPcB/s1600/20151020_121620.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://4.bp.blogspot.com/-ug-DZaahWgU/Vi6X84gyVaI/AAAAAAAAEB4/NDh_bajS2KcbMJ_s_iUbsfolUX1KH4NrACPcB/s320/20151020_121620.jpg" width="320" /></a></div>
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-v8XQkZ7GLzs/Vi6X8-ItlRI/AAAAAAAAEB4/yJ7CU0GwsJECvvcghx9jdQ-DhRRlg0rsgCPcB/s1600/20151020_121625.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://1.bp.blogspot.com/-v8XQkZ7GLzs/Vi6X8-ItlRI/AAAAAAAAEB4/yJ7CU0GwsJECvvcghx9jdQ-DhRRlg0rsgCPcB/s320/20151020_121625.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">these pictures are from another time I was out at the wetlands.</td></tr>
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I stopped twice briefly once at mile 5 to buy a bottle of water, and towards the end of the run, I got stuck at a red light. I was really hurting during the 12th mile. But, overall I'm happy with how this run went. Here's the data.</div>
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<a href="https://2.bp.blogspot.com/-1bv914HDYtA/WMl-Zp84naI/AAAAAAAAKVc/no8K3PiKF0kfuXJrdButS_pgWIVwbbjlgCLcB/s1600/Wetlands%2Bsteady%2Bstate%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="136" src="https://2.bp.blogspot.com/-1bv914HDYtA/WMl-Zp84naI/AAAAAAAAKVc/no8K3PiKF0kfuXJrdButS_pgWIVwbbjlgCLcB/s320/Wetlands%2Bsteady%2Bstate%2Bdata.PNG" width="320" /></a></div>
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<a href="https://2.bp.blogspot.com/-bjWH1qyn5A4/WMl-Znl588I/AAAAAAAAKVY/xxeaNaaKYjIDfZzPZFtoGwfWov7hY66TACLcB/s1600/Wetlands%2Bsteady%2Bstate%2Belevation.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="105" src="https://2.bp.blogspot.com/-bjWH1qyn5A4/WMl-Znl588I/AAAAAAAAKVY/xxeaNaaKYjIDfZzPZFtoGwfWov7hY66TACLcB/s320/Wetlands%2Bsteady%2Bstate%2Belevation.PNG" width="320" /></a></div>
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<a href="https://3.bp.blogspot.com/-YXe0KvqN3xU/WMl-ZrQoyHI/AAAAAAAAKVU/1ersNCShcSYDvYf8lntEmjmsbxHZH2U1wCLcB/s1600/Wetlands%2Bsteady%2Bstate%2Bsplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-YXe0KvqN3xU/WMl-ZrQoyHI/AAAAAAAAKVU/1ersNCShcSYDvYf8lntEmjmsbxHZH2U1wCLcB/s320/Wetlands%2Bsteady%2Bstate%2Bsplits.PNG" width="163" /></a></div>
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Saturday 3/11- Rest Day</div>
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Sunday 3/12 - 6 Miles, This was a hilly run, at recovery pace.</div>
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-dxQ2oLA5-p0/WMl-qXLYS2I/AAAAAAAAKVg/bXuK2pt5jUcWJw-T-mxIaYlJEkbjRLZxQCKgB/s1600/20170312_080931.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://2.bp.blogspot.com/-dxQ2oLA5-p0/WMl-qXLYS2I/AAAAAAAAKVg/bXuK2pt5jUcWJw-T-mxIaYlJEkbjRLZxQCKgB/s320/20170312_080931.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I never get tired of staring at these mountains.</td></tr>
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-V9MseoWdW4M/WMl-qTLHBKI/AAAAAAAAKVg/SSCqppRK-38Ak5_7dc2vCUw2zZliR_FLACKgB/s1600/20170312_080925.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://2.bp.blogspot.com/-V9MseoWdW4M/WMl-qTLHBKI/AAAAAAAAKVg/SSCqppRK-38Ak5_7dc2vCUw2zZliR_FLACKgB/s320/20170312_080925.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You can see the Las Vegas Strip in the distance.</td></tr>
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40.2 miles for the week<br />
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<a href="https://www.runrevel.com/rmc" target="_blank">The Revel Marathon</a> is now 44 days away. This marathon seems like it is sneaking up on me.</div>
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Thank you for reading.</div>
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Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com2tag:blogger.com,1999:blog-2873857598053910050.post-79451896159549855522017-03-03T10:58:00.001-08:002017-03-03T10:58:09.886-08:00Revel Marathon Training and what's been going on so far<div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 10pt; margin-top: 0pt;">
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I can finally catch my breath again. I finished up my MBA program last week, and I am currently in the process of my degree audit. I have a lot more free time at night and on the weekends. Last Friday I turned in my final term papers and my capstone assignment. I had stressed myself out so badly that I had a horrendous tension headache, and I had felt so overwhelmed. I also managed to run 15 miles last Friday, and it went well. So let me do my best to update you on the last few weeks of my training...<br />
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In January I was easing my way back into running 25 miles a week, and in February after I signed up for Revel I knew that I needed to get those numbers up into the mid 30's. I'm not currently doing any hard interval work, For now, I'm focusing on general aerobic runs, and doing some tempo pace on the back half of some of my runs. I won't take you all the way back to the beginning of February, just the middle.<br />
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<u>Week of February 13-19</u><br />
Monday- 5.1 Miles 4 Miles relaxed and then 1 mile with strides. I was tired and I almost talked myself out of running that day.<br />
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Tuesday- 6.7 Miles, I ran for 30 minutes general aerobic, 24 minutes tempo, and a short cool down. Here's the data.<br />
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I ran this at the park, and it was nice not having to worry about traffic.<br />
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Wednesday- 4.2 Miles. This was a recovery effort, but I decided to do some trail running. It was the first time that I had been back out to the trails since I had injured my foot back in December. I was worried that my foot would bother me so I tried to run as easy and relaxed as I could. I climbed 454 feet and I ran for about 50 minutes.<br />
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Thursday- Rest<br />
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Friday- 11 Miles, I had hoped to run 14 on this day, but I was pressed for time, and the weather was horrible. This was the same day that Southern California received over 5 inches of rain in some areas. The storm was starting to reach the Las Vegas area, and the winds were terrible. I had chosen a hilly route, I took off in shorts, and a long sleeve top, but I had to stop by my car at mile 3 to put on a windbreaker. Then it started to rain. I ran relaxed and was extra careful with my footing. I did not want to fall and slide down a hill. Here's a picture of the elevation and the data.<br />
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Sat- Rest<br />
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Sun-8.5 miles, 2 miles warm up, strides, 4 miles goal pace, 2 miles cool down. I chose an area that was nice and flat, The weather was a little warmer than I expected and I ended up tying my half zip top around my shoulders for the tempo portion. I felt like a goon, with my shirt tied around my neck.<br />
But, I was also happy that I was able to hit my paces.<br />
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35.8 Miles for the week</div>
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Week of February 20-26</div>
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Monday- 6 miles relaxed. It was nice to have the day off from work. I did feel a little tired from the previous day's run. But, it wasn't so bad.</div>
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Tuesday- 8.1 Miles, This was 4 miles general areobic, 3 miles steady state, 1 mile cool down. This was my last week of school and, I was feeling very frustrated with how my papers were shaping up. Runcrastination was a welcome distraction. I chose a hilly area, becuase I want to build up my quads and hammies in preperation of the downhill marthon course that I will be running. Here's a picture of the elevation and the run data.</div>
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Wednsday- Rest<br />
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Thursday- 4 miles recovery, I drove out to a different area to run, because I like to switch up my routine on a regular basis. #safetyfirst. I drove to an area that is near a paved trail. I ran 1 mile on the trail and then I ran through a residential area with a steep climb up. I did this so I could run back down the steep climb. I don't want to overdo it with the hills, but every little bit counts.<br />
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Friday- 15 miles, this was my reward for turning in my final assignements early. I was a mess last week, and I was grateful to be finished. I did this run in the afternoon, and my goal was to just relax and enjoy the miles. I stated off in the park, then headed out on a bike trail, and then headed out on the road, and then back through the park. I had planned to swing by my car one hour in to drink some gatorade, but that didn't end up happening until mile 11. Here's the data.<br />
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This run felt great. I saw a few cottontail rabbits, the pollen didn't bug me too much, the hills were okay. I felt strong, considering I had been so stressed out all week long. That night I slept for ten hours straight.<br />
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Saturday- Rest ( I did take my kids out for a short run/walk to the park)<br />
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Sunday-7.2 miles, 25 minutes warm up, 30 minutes steady, cool down This route wasn't super hilly but, I ran the first 25 minutes uphill so that I could run the 30 minutes steady on a slight downhill grade. Here's a picture of the elevation and the data.<br />
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Mileage for the week 40.3<br />
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I will save this week's training for my next post. I ended up taking an extra rest day. I had forgotten my shoes one day, and then I had to take another day off because I needed the personal time to attend a function at my kid's school. Today I am heading out for hopefully 18 miles. Next week I start working with my coach again. See you on the other side.<br />
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Thank you for reading!<br />
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Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com2tag:blogger.com,1999:blog-2873857598053910050.post-71221923994936978752017-02-13T10:22:00.000-08:002017-02-13T10:22:16.540-08:00Running Updates-Oh Boy!I've been a super lazy blogger.... I've been busy with school but, I did want to update you guys on my running post injury. I'm sorry if this post ends up being all over the place. I'm kinda mixed up about how I feel.<br />
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Let me get my big announcement out of the way first.....I decided to register for the Revel Mt. Charelston Marathon. A part of me is so excited to race at the end of April. But, another part of me is "WTF are you thinking?"<br />
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The Revel Mt. Charelston course is a crazy steep down hill cheater cheater pumpkin eater course. I will show you the elevation profile.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-pOaw3-2pc3M/WKHxhkr9L1I/AAAAAAAAKFk/sBagxteWxDwWCvDBs_lW4fZ8TSBL_GXGACLcB/s1600/Revel%2BMt.%2BCharelston.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="98" src="https://1.bp.blogspot.com/-pOaw3-2pc3M/WKHxhkr9L1I/AAAAAAAAKFk/sBagxteWxDwWCvDBs_lW4fZ8TSBL_GXGACLcB/s320/Revel%2BMt.%2BCharelston.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This makes the St. George Marathon look tame.</td></tr>
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I realize that by running this marathon, I may have a really great chance of destroying my legs, and possilby reinjuring my foot..... So why did I sign up for this? I'm dumb or smart depending on how I look at this..... My biggest motivation was that I wanted to try to BQ again before registartion opens up in September. I also do not want to train for a fall marathon this year. I love Rock N Roll Las Vegas. (never thought I would say that, but I had a good race last year). </div>
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Training for a fall marathon means lots of long runs during the brutal Summer months. In Las Vegas, our Summer is on steroids. And last year she was a beast! I think I might still race the half but, getting back to Revel.</div>
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Another reason that I recklessly registered for this marathon, was because my old running partner/run BFF now lives in Washington, DC and she got me excited and fired up about running, and we were going to run this race together..... Turns out, I registered and then the marathon sold out before she had a chance to. Womp.... Womp......I'm actually still closet training for this race. I haven't told my husband yet.... Running eats into family time, and I know that marathon training can stress my family out. My husband knows I'm training for something, but I'll drop this bomb in a few weeks after I finish my MBA program.<br />
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Revel is 11 weeks out, and at the beginning of March, I will start working with my coach Brent Bowers again. He really did a great job of taking the guesswork out of pace, effort, and distance. I did so much more of my running at an easy/relaxed pace. But, I also did a crap ton of strides, and he changed my attitude of the long run. I used to think that I had to do my long runs at marathon goal pace the majority of the training run. By slowing down I was able to build up my endurance base, but not having to log 50 miles a week either. I was averaging in the high 30's and peaked at 45 mpw. I really can't fit much more mileage into my schedule. I also didn't feel exhausted or burnt out.<br />
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<u>Running updates</u><br />
I feel that I sorta eased my way back into training.....Here's what my last six weeks of running have looked like <br />
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I did my first long run of 13 miles last Friday, and it felt okay. I am focusing on base building to build up my gas tank. I am also being cautious about my pace. About once a week I will head out to different running trails with big hills.<br />
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I will go into further detail about some of these runs in my next post.<br />
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Thank you for reading.<br />
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<br />Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com7tag:blogger.com,1999:blog-2873857598053910050.post-75926096616416268652017-02-02T11:15:00.001-08:002017-02-02T20:05:56.643-08:00Updates on my Fitness-January was much better than DecemberIn December I wrote a list of things that I wanted to accomplish. I wanted to spend more time in the gym working on my strength and slowly easing back into running.<br />
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Here was my list of goals- With brief updates<br />
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<span style="background-color: white; color: #323232; font-family: "verdana" , "geneva" , sans-serif; font-size: 13px;"><b>Bench Press 95lbs (Earlier this week I did 85lbs for reps)</b></span><br />
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I'm still hanging out at 85lbs. I bench press without a spotter. I could probably go heavier but that is super dangerous without a spotter. I'm going to the gym to lift only about twice a week, However, I am doing a lot more core strength work at home at night and on the weekends. It sounds silly but, I've been teaching myself to stand on my head. It really is a great core workout.<br />
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<span style="background-color: white; color: #323232; font-family: "verdana" , "geneva" , sans-serif; font-size: 13px;"><b>Hanging Chin ups. (I used to be able to do 3-4, but now even one is a struggle)</b></span><br />
I can now do two reverse grip hanging chin ups. YAY!! In the gym, I have been focusing on lat pull downs with various grips (wide, close, overhand, underhand, etc.)<br />
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<span style="background-color: white; color: #323232; font-family: "verdana" , "geneva" , sans-serif; font-size: 13px;"><b>Increase groin and hip flexibility</b></span><br />
At night when I watch TV (if I'm not studying), I will do planks, and stretch my hips, hamstrings, and groin. Plus, I will do donkey kicks and glute bridges<br />
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<span style="background-color: white; color: #323232; font-family: "verdana" , "geneva" , sans-serif; font-size: 13px;"><b>Increase calf strength</b></span><br />
I have been wearing shoes with a slight heel. I bought a pair of ankle booties, and they have changed my life. lol.<br />
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I wear them a couple of times a week, and I forgot how much I enjoy wearing a shoe with a heel. I feel a little sassy, and I like the clicking sound they make when I walk. They make me two and a half inches taller, and I swear my posture has improved. And my feet and calves are getting stronger too.</div>
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<b><span style="background-color: white; color: #323232; font-family: "verdana" , "geneva" , sans-serif; font-size: 13px;">Lose <strike>7-8</strike> lbs. 10-12 (Too much eating and drinking over the summer months ) My goal weight is 122lbs</span><br style="background-color: white; color: #323232; font-family: Verdana, Geneva, sans-serif; font-size: 13px;" /><span style="background-color: white; color: #323232; font-family: "verdana" , "geneva" , sans-serif; font-size: 13px;">This will make the chin up goal easier to attain.</span></b><br />
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I think I may have been lying to myself about how much holiday weight I gained. My starting weight on Jan 2 was 134lbs. (Damn, I'm only 5 feet tall, so that's a lot for me)... But, after that hard dose of reality. I buckled down and have lost 5lbs my current weight 129lbs. I still have another 5-7 to go. But, slow and steady wins the race. Earlier this month I was wearing my Garmin as an activity tracker to count my steps. But, then my watch was acting haywire when I would use it for running. Since the Garmin is my running watch, and I need it for running. I have since stopped using it to count my steps.<br />
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<span style="background-color: white; color: #323232; font-family: "verdana" , "geneva" , sans-serif; font-size: 13px;"><b>Clean up my diet. Instead of trying to lose weight fast, I'm going to shoot for 1/2 a pound to a pound a week.</b></span><br />
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Currently, I am using an app to track all of my calories and exercise activities. The app is called Loseit. I have given up most junk food, and I'm eating a lot more vegetables. The first week I lost two pounds and since then it's more like half of a pound a week.<br />
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Things are moving in the right direction, and I feel so much more positive than I did in December. In the next post, I will update you on the running side of things.<br />
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Thanks for reading.<br />
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Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com1tag:blogger.com,1999:blog-2873857598053910050.post-52319065398620202962017-01-25T20:57:00.000-08:002017-01-25T21:08:11.821-08:00When you do something stupid to compromise your own safetyI was hoping that my next post would be about updates on my fitness. But instead, I want to tell you how dumb I was a few weeks ago.... I was so dumb that I can't drive to my favorite park, and I'm now switching up my routes and being extra careful of my surroundings.<br />
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A few weeks ago I drove out to one of my favorite areas to run. I parked my car near a park that I frequent, and I started getting dressed in my car. To do this I will put my running shirt on over my top and put my sports bra on and then take off clothes from underneath. I don't full on strip down (okay maybe I do, if the coast is clear) Anyway, I was getting ready in an area where there were no other cars. But, halfway through a car drives by (Subaru Outback) and out of the parking lot up onto a hill that leads out of the park. But, whatever I didn't think they cared. Well, a few minutes later I'm about to step out of my car, and I notice that the same Subaru Outback is parked directly above me on the street above. The dickhead driver actually pulled over so he could sneak a peak at me getting dressed.... Good night. I'm not a PYT (pretty young thing) but, I guess creepers are desperate to see a flash of skin. I gave him the double middle fingers, and he drove off. But, after that I sure as shit didn't want to run in that area. Even better I'm sure the dude will recognize my car. So now, I have to avoid my favorite park (or at least not park in the area) if I want to feel safe. <br />
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I'm mad at myself for being careless, but I"m also mad because why should I have to worry about feeling safe, when I run at the park?Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com1tag:blogger.com,1999:blog-2873857598053910050.post-13731218345878743352017-01-05T15:11:00.000-08:002017-01-05T15:11:07.878-08:00Shoe Talk Volume IIII love me some running shoes. I think I loved them a little too much last year.<br />
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<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-U_R4H5EIyGI/WG6dqQ4LSDI/AAAAAAAAJxE/kbKXsdI38eU5CybELFqd2V7893C6HWZrACKgB/s1600/20160125_082119.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://4.bp.blogspot.com/-U_R4H5EIyGI/WG6dqQ4LSDI/AAAAAAAAJxE/kbKXsdI38eU5CybELFqd2V7893C6HWZrACKgB/s320/20160125_082119.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">(January 2016) I paid $70 for these when my local running store shut down.<br />
This is the ASCIS GT-2000, and this is an awesome shoe! Plenty of support<br />
but it's not super clunky. These shoes lasted 300+ miles<br />
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<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-dvOsyClVDUY/WG6dqdE9x6I/AAAAAAAAJxE/Nc_bCxvo5Hcbj98FvUnuBTGM1_XgI9DlgCKgB/s1600/20160129_075444.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://4.bp.blogspot.com/-dvOsyClVDUY/WG6dqdE9x6I/AAAAAAAAJxE/Nc_bCxvo5Hcbj98FvUnuBTGM1_XgI9DlgCKgB/s320/20160129_075444.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">(Janary 2016) I got these babies for free!! Actually, I had a friend who<br />
worked at Zappos, and I mentioned how my Brooks Adrenaline's' didn't<br />
fit properly but, I didn't want to return them after running approx. 80 miles, and she comped<br />
me a new pair of Brooks Cascadia Trail Shoes. I don't wear these<br />
very often. But, so far they have been a great shoe for off roading<br />
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-AYEaogz4BG0/WG6dqVHTPbI/AAAAAAAAJxE/d8jtJVo_wdsiOH4CIxeayxggsL6exxWQgCKgB/s1600/20160125_055040.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://2.bp.blogspot.com/-AYEaogz4BG0/WG6dqVHTPbI/AAAAAAAAJxE/d8jtJVo_wdsiOH4CIxeayxggsL6exxWQgCKgB/s320/20160125_055040.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">(January 2016) I got these for almost free at a local track club race<br />
However, I am a wimp, and I'm too scared to try this shoe out.<br />
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<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-oyGI_xBo_3M/WG6dqRILp0I/AAAAAAAAJxE/_IRFQKIzrPEB6qwC4CBgdprrBBB0yR2JACKgB/s1600/20160324_194933.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://4.bp.blogspot.com/-oyGI_xBo_3M/WG6dqRILp0I/AAAAAAAAJxE/_IRFQKIzrPEB6qwC4CBgdprrBBB0yR2JACKgB/s320/20160324_194933.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">(April 2016) Nike Lunar Glide 7 I paid $50 for this shoe, and<br />
I loved these for short hard tempo runs, and for 5k racing. I did a few long<br />
runs in them, and they lasted about 250 miles before they started to<br />
feel old. I still wear these on the weekend and for gym shoes.</td></tr>
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<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-V548EPD2ICQ/WG6c701OidI/AAAAAAAAJw4/gQVbrHMavmgtVA3fb9MT5NeKv0-qk1cMgCKgB/s1600/20160608_064439.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://4.bp.blogspot.com/-V548EPD2ICQ/WG6c701OidI/AAAAAAAAJw4/gQVbrHMavmgtVA3fb9MT5NeKv0-qk1cMgCKgB/s320/20160608_064439.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">(May 2016) Nike Structure Triax-I paid $50 for a shoe that normally costs $120<br />
but the arch support in these shoes is way too stiff for me now and<br />
these shoes hurt after only 180 miles in them...<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-nw_j6I6xwXg/WG6j4-odFYI/AAAAAAAAJxs/GJHYzOTX6lQF_-tePD8RbOs7MRlpyTKzwCLcB/s1600/GT%2B1000%2BHot%2BPink%2B2016.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="211" src="https://1.bp.blogspot.com/-nw_j6I6xwXg/WG6j4-odFYI/AAAAAAAAJxs/GJHYzOTX6lQF_-tePD8RbOs7MRlpyTKzwCLcB/s320/GT%2B1000%2BHot%2BPink%2B2016.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">(August 2016)<br />
When you see $50 running shoes on sale you buy them! This is the<br />
ASICS GT-1000 and to be honest I couldn't tell the difference<br />
between the GT-2000, and the GT-1000. This shoe was so<br />
good that I wore it for the marathon. I wish I would have purchased<br />
two pairs.</td></tr>
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-xuGofh3WNQQ/WG6dqRNVMcI/AAAAAAAAJxE/FIiaPy3vUcQMUPiWEJAk6sc5UZp9-Dt4wCKgB/s1600/20160919_082800.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://1.bp.blogspot.com/-xuGofh3WNQQ/WG6dqRNVMcI/AAAAAAAAJxE/FIiaPy3vUcQMUPiWEJAk6sc5UZp9-Dt4wCKgB/s320/20160919_082800.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">(September 2016) Saucony Guide 9 I paid $65 for these shoes<br />
and I really like the support and cushioning in them. I had the previous<br />
model and they held up through 300 miles</td></tr>
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<span style="font-size: x-small;">(October 2016) Nike Lunar Glide 8<br />My mom bought these for me. and they cost $120. I had taught her how to play<br />Keno and she ended up winning $800 very quickly at Cesar's Palace.<br />we went shopping in the Forum shops to celebrate....<br />I really liked these shoes at first., but the fit and support </span></div>
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<span style="font-size: x-small;">is so much different than the Lunar Glide 7. </span></div>
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<span style="font-size: x-small;">These shoes have a really high arch support and it aggravates the inside of my foot. </span></div>
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<span style="font-size: x-small;">I won't be wearing these for running....</span></div>
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FWIW I am a discount shopper, and I will buy shoes that are from last season, and I never pay full price (except for my last pair of Nike Lunar Glides). I used to be so dedicated to my Brooks Adrenalines. but once they stopped woking for me, I became a bit of a shoe slut. I tried a lot of different brands last year. </div>
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I noticed that I was complaining about my right foot for several months last year and because it didn't hurt while I ran, I just ignored it until it became a huge issue....</div>
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I pronate my feet when I run, and my arches are sort of flat. I have always worn a stability shoe for most of my runs. When I was younger I could wear racing flat for 10k's and even half marathons... But, I have to baby my feet now.</div>
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A few years ago I used to wear shoes like this to work.</div>
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When I started having kids my work shoe choices look more like this</div>
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Carrying a car seat, and chasing after small kids, calls for sensible shoes. I'd still put on the heels when I had a date night, but for the most part ballet flats and other flat shoes were all that I wore.</div>
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These flat shoes lengthed my calves without me realizing it, and combined with marathon training and gaining a few pounds, this contributed to the strain on my right posterior tendon /posterior tibialis muscle.</div>
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I took the last month off of running (except for one short run), and my feet were feeling better. I had also stopped being so obsessed with being on the lookout for discount running shoes, that I started looking at boots and winter shoes online. I found this super cute shoe at Zappos, </div>
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These shoes are going to help me strengthen my calves again. I didn't realize that wearing flat shoes would f*ck my feet up so much. I've worn these a few times, and they actually seem to help take the strain off of the over extended tendon.</div>
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I'm still going to be really cautious about upping my mileage. For the time being, I'm just going to be doing short runs of 2-3 miles, and I'm still working out at the gym.</div>
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I hope to give you an update on my fitness goals in my next post.</div>
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Thank you for reading.</div>
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<br />Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com4tag:blogger.com,1999:blog-2873857598053910050.post-9786970557165210792017-01-05T11:19:00.000-08:002017-01-05T14:53:45.223-08:00Thank you Strava and New Balance!! #StravaBackHalfChallange I'm going to take my new shoes for a spin today at lunch time!<br />
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<a href="https://1.bp.blogspot.com/-lKxRc_iUa2M/WG6avb0hpTI/AAAAAAAAJws/71etujLG8tAli-MsA7afF6Nmcwczr1LJQCKgB/s1600/20170105_110158.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://1.bp.blogspot.com/-lKxRc_iUa2M/WG6avb0hpTI/AAAAAAAAJws/71etujLG8tAli-MsA7afF6Nmcwczr1LJQCKgB/s320/20170105_110158.jpg" width="320" /></a></div>
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New Balance 860v7</div>
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I received theses shoes for free because I entered the Strava Back Half challenge. The challenge was to run a negative split marathon. I did so, at Rock n Roll Las Vegas in November of 2016.<br />
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I was unable to wear these shoes last month because I was foolish and I jumped back into aggressive running (hill climbing) and I injured a tendon in foot.<br />
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I am slowly easing my way back into running. I will try to give these shoes an honest review soon, and I also want to talk about other shoes in my next post. :)<br />
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I'm glad that December of 2016 has come to an end and I am ready to face 2017.<br />
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<br />Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com2tag:blogger.com,1999:blog-2873857598053910050.post-86672129351771642872016-12-21T09:36:00.000-08:002016-12-21T09:36:41.066-08:00A Newish Car and Fitness Goals That are not Running Related<br /><br />
The way I felt two weeks ago, was bad.... I felt really sorry for myself... So to cheer myself up I bought a new car! (It's slightly used, and we had been saving for a second car anyway)<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-9yif6FnLOr4/WFqwRvMNXtI/AAAAAAAAJp4/GR4l1KGhkDsgbx2OD7k-fJtAfQC3vz3cgCLcB/s1600/Fiat%2B500L.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="222" src="https://2.bp.blogspot.com/-9yif6FnLOr4/WFqwRvMNXtI/AAAAAAAAJp4/GR4l1KGhkDsgbx2OD7k-fJtAfQC3vz3cgCLcB/s320/Fiat%2B500L.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fiat 500L. </td></tr>
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So whenever I feel bummed out and want to go for a run. I will hop in the car and go for a short drive. And I have started lifting weights again (more on that later)<br />
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In my last post, I said that I would take two whole weeks off from running..... Yeah, I made it one whole week, and then last Friday (Dec 9th), when my foot was feeling okay. I went for a short 2.5 mile run, and then I did some lower body work in the gym. My run felt okay. To be honest, my foot hurt a little during the first mile, but once I warmed up it felt okay. I even did a little tempo pace towards the end. Well, that night my foot hurt so bad I thought I had a stress fracture...... The rest of the weekend went by quickly (bought the car, decorated the Christmas tree, and did my best not to wallow in self-pity) My plan moving forward is to not run for the rest of the month, probably the first week of January will be off limits as well.<br />
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I met with a PT (I work in higher ed, and we have several PT faculty on campus, so I got a free exam, but no ultrasound or x-rays were involved. When she examined my foot on Tuesday (Dec 12th) I was asymptomatic (no symptoms). Which is great. There doesn't appear to be a fracture. I'm going to be on an ibuprofen regimen for the next month, and I guess we will take it from there.<br />
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Fitness Goals<br />
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I have a new attitude this week, and although I can't run I can still lift weights. When I was younger I used to lift weights 4-5 times a week, and I had a very strong upper body. I used to admire fitness Olympia competitors and bodybuilders.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-xAo8krgwQEQ/WFq7i6IEz0I/AAAAAAAAJqs/VGCGQfCXXPMr4_TW8Ab6eWGlN89Kj4XhACLcB/s1600/Oxygen%2Bmagazine.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://4.bp.blogspot.com/-xAo8krgwQEQ/WFq7i6IEz0I/AAAAAAAAJqs/VGCGQfCXXPMr4_TW8Ab6eWGlN89Kj4XhACLcB/s320/Oxygen%2Bmagazine.PNG" width="254" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Oxygen magazine used to be my jam.</td></tr>
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I do realize that lean look comes with strict dieting. Which is something I could never do. But, I did enjoy feeling strong.<br />
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Over the years running has taken a priority, over lifting and it's no surprise that getting older has its side effects as well. My weight doesn't swing back and forth too much, but it seems like I will be gaining and losing the same 10lbs for the rest of my life.... Being a little bit heavier I think may have contributed to my arch collapsing/ tendon strain.... The lighter I am the less stress I put on my feet. I blame this year's diet complacency on being in school and being more stressed. <br />
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For the next few weeks, I plan to spend my time in the gym, just working on strength and flexibility. Last week I managed to work out five times. I'm hoping to hit as many days this week. Here's a sample workout of what I do in the gym.<br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Flat bench dumb bell presses <br />One armed rows <br />V-ups <br />Weighted glute bridges <br />Dumb bell overhead shoulder presses <br />Crunches on an exercise ball <br />Lateral double shoulder raises <br />Concentration curls <br />Calf raises (body weight only) <br />Plank walkouts <br />Alternating one legged planks <br />Donkey kicks <br />Dorsal back machine <br />Vertical Press <br />Quad extension machine <br />Side Planks </span><div>
<span style="font-family: Arial, Helvetica, sans-serif;">Wheel pose</span><br />
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I'm a competitive person so, I do better when I have a benchmark to achieve or a goal to attain.<br />
So here are a few concrete goals and one or two lofty ones....<br />
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Bench Press 95lbs (Earlier this week I did 85lbs for reps)<br />
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Hanging Chin ups. (I used to be able to do 3-4, but now even one is a struggle)<br />
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Increase groin and hip flexibility.<br />
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Increase calf strength.<br />
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Lose 7-8 lbs. (Too much eating and drinking over the summer months ) My goal weight is 122lbs<br />
This will make the chin up goal easier to attain.<br />
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Clean up my diet. Instead of trying to lose weight fast, I'm going to shoot for 1/2 a pound to a pound a week. I still have to get through the holiday's and since I'm not running on the weekend mornings, I have had more time to bake. <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-QwA1RlIfLjs/WFq3MumwPAI/AAAAAAAAJqM/6b9NSXfIHmQmIKzM6PhYoQZpQVT3Sp9uACKgB/s1600/20161217_073049.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://3.bp.blogspot.com/-QwA1RlIfLjs/WFq3MumwPAI/AAAAAAAAJqM/6b9NSXfIHmQmIKzM6PhYoQZpQVT3Sp9uACKgB/s320/20161217_073049.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bolios with milk chocolate inside</td></tr>
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-gRPkBwYkWJg/WFq3i42UXfI/AAAAAAAAJqU/tI8I5uSnBakm9YEz388TvZ0BdJKtKqP5gCKgB/s1600/20161220_195420.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://2.bp.blogspot.com/-gRPkBwYkWJg/WFq3i42UXfI/AAAAAAAAJqU/tI8I5uSnBakm9YEz388TvZ0BdJKtKqP5gCKgB/s320/20161220_195420.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gingerbread cookies with the kids</td></tr>
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Obviously after the holiday's it will be easier to resist temptation...<br />
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I'm looking forward to getting back on the roads. But, I'm starting to appreciate the strength work in the gym. I worked my butt off after I had my daughter (2013) and I was really able to change the way my body looked just from lifting more., and it led to faster times on the road. I'm ready to put in the work to become a more well-rounded stronger runner.<br />
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Thank you for reading!</div>
Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com1tag:blogger.com,1999:blog-2873857598053910050.post-58985826704534416692016-12-05T10:46:00.000-08:002016-12-05T10:46:06.208-08:00RunDollyRun- More like RestDollyRestThe marathon has come and gone, and I suffered a little post race blues. This happens when I have a big event, and then the event happens and there are no more running races in the near future....<br />
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I felt a little lost after completing a structured training program for 14 weeks straight. It was nice to have a coach tell me "Run x amount of miles @ this pace for x amount of time". Here's what my mileage has looked like over the last three weeks.<br />
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<a href="https://2.bp.blogspot.com/--Mg44VoLeHQ/WEWsDtCVwYI/AAAAAAAAJg8/dekPWqxZUu86ZdEi2B6QdfDc-0Tfwy3KwCLcB/s1600/Running%2Bchart.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="https://2.bp.blogspot.com/--Mg44VoLeHQ/WEWsDtCVwYI/AAAAAAAAJg8/dekPWqxZUu86ZdEi2B6QdfDc-0Tfwy3KwCLcB/s320/Running%2Bchart.PNG" width="320" /></a></div>
The first week after the marathon. I rested almost the whole week and did very light stretching and body weight exercises. The first Sunday morning after the marathon I left the house thinking I would run 5-6 miles. I came back after three and a half, and my husband was asking "is everything okay?" My body just felt tired.<br />
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The following week was a rough week. I had two mid-term papers that I needed to finish before we left for Thanksgiving travel. I wasn't sleeping well, or eating well, and I only ran three times. We traveled to Oxnard to visit family, and I managed one early morning run on Thanksgiving.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-vGtFN-pCyY4/WEWs1fW7pSI/AAAAAAAAJhA/zc9Z45HHWPAsG9MPNgPRh5qf4PVePdxwgCKgB/s1600/20161124_063551.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://4.bp.blogspot.com/-vGtFN-pCyY4/WEWs1fW7pSI/AAAAAAAAJhA/zc9Z45HHWPAsG9MPNgPRh5qf4PVePdxwgCKgB/s320/20161124_063551.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I saw the sunrise on Thanksgiving</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/--sPh_vtyDGE/WEWs1Vu7OjI/AAAAAAAAJhA/ynym3unEroIYh6Su-qm-NfNgN0YJ5ySmQCKgB/s1600/20161124_063529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://1.bp.blogspot.com/--sPh_vtyDGE/WEWs1Vu7OjI/AAAAAAAAJhA/ynym3unEroIYh6Su-qm-NfNgN0YJ5ySmQCKgB/s320/20161124_063529.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The farm fields of Oxnard are so inspiring. The best strawberries in<br />the world are grown here. </td></tr>
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The three times that I did run, I kind of ran at tempo effort. Again, no training program means that I'm more likely to run faster (for me) than I should....</div>
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Last week. I jumped right back into some steep hill climbing without giving it much thought. Last Monday I climbed 550 feet. I took Tuesday off, and Wednesday I headed out for a short trail run. </div>
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<a href="https://1.bp.blogspot.com/-czhEXECBNo8/WEWtjjcpeBI/AAAAAAAAJhE/3r1DEHZ50RIZ4IxwduIw4nrMGlRcwWNVwCKgB/s1600/20161130_125934.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://1.bp.blogspot.com/-czhEXECBNo8/WEWtjjcpeBI/AAAAAAAAJhE/3r1DEHZ50RIZ4IxwduIw4nrMGlRcwWNVwCKgB/s320/20161130_125934.jpg" width="320" /></a></div>
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<a href="https://3.bp.blogspot.com/-1fqGSnGYu7U/WEWtjj8e7xI/AAAAAAAAJhE/_4cAGSY5d_EauGUAu2I6sUpRlguypkj9QCKgB/s1600/20161130_123222.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://3.bp.blogspot.com/-1fqGSnGYu7U/WEWtjj8e7xI/AAAAAAAAJhE/_4cAGSY5d_EauGUAu2I6sUpRlguypkj9QCKgB/s320/20161130_123222.jpg" width="320" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-LcWNw2CLW3U/WEWtjpoS-WI/AAAAAAAAJhE/NLlVx8fWVVA81VcIDDqnlK5MnGPHWEVzACKgB/s1600/20161130_123336.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://2.bp.blogspot.com/-LcWNw2CLW3U/WEWtjpoS-WI/AAAAAAAAJhE/NLlVx8fWVVA81VcIDDqnlK5MnGPHWEVzACKgB/s320/20161130_123336.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My Selfie game is weak- This is my "what are you staring at?" face.</td></tr>
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I climbed a little over 300 feet and, I managed to mess my foot up pretty good. I ran just fine on it, but later on that day my foot really hurt...... I took Thursday off, and I wore my supportive shoes on Friday and ran two more miles... I could run, but my damn stride is way off.</div>
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This has been a nagging injury that I dealt with during marathon training. And I remember promising myself that I would back off on my training once the marathon happened.</div>
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All this time I thought it was plantar fasciitis...... </div>
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Well after Dr. Googling my symptoms it appears that I have <a href="https://runnersconnect.net/running-injury-prevention/posterior-tibial-tendonitis/" target="_blank">posterior tibial tendon dysfunction</a>. </div>
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-crfXhHuPPGc/WEWw0oDTP7I/AAAAAAAAJhQ/aJomYzj329UvUvBaxgVM6yZbYVPhtr3WACLcB/s1600/Posterior%2BTendon%2BCalf.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://2.bp.blogspot.com/-crfXhHuPPGc/WEWw0oDTP7I/AAAAAAAAJhQ/aJomYzj329UvUvBaxgVM6yZbYVPhtr3WACLcB/s320/Posterior%2BTendon%2BCalf.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I borrowed this photo from the Runners Connect.</td></tr>
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at the most severe, I could possibly have a stress reaction in my medial malleolus (inner ankle bone).</div>
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I have always prided myself on the fact that I have never had a long term running injury. But, I think my luck has finally run (ha ha) out.... I didn't realize how bad this could get. </div>
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Walking has become painful after I run and that shouldn't be happening. I'm lucky that I was able to train for a marathon, and I was really looking forward to signing up for races in the upcoming months.... But, I need to start healing and rehabbing.</div>
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I'm sad (obviously) I have three more months of my MBA program left, and running is how I deal with stress.</div>
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But, this is an accountability post.... I'm writing this out that I will not be running for at least two weeks.... I will be lifting weights and trying to learn some yoga.....<br />
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Pity party table for one please.Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com2tag:blogger.com,1999:blog-2873857598053910050.post-25731753962402762832016-11-14T14:46:00.001-08:002016-11-16T08:40:06.994-08:00Rock N Roll Marathon 2016 Race Report-26.2 with a negative split.<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-ywih5tJ1Pw0/WCyKbo3M9oI/AAAAAAAAJY4/nLmmy5lGBoYrE9k96UVXXzZUMeaG1fRKwCKgB/s1600/20161115_214449.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-ywih5tJ1Pw0/WCyKbo3M9oI/AAAAAAAAJY4/nLmmy5lGBoYrE9k96UVXXzZUMeaG1fRKwCKgB/s320/20161115_214449.jpg" width="180" /></a></div>
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I didn't go sub 3:40 last night, but I'm okay with it. I ran 3:44:40, which technically is a BQ time, but I may not have enough of a cushion to actually gain an entry to the 2018 race. I'm very happy that I executed a true negative split marathon. Hydration and nutrition were a big factor in this race.<br />
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I will do my best to capture last night's events, details, feelings, etc.<br />
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<u>Pre-Race (Day of)</u><br />
Racing in the afternoon has its issues. I'm a morning person, and the weather would have been much cooler if the race would have started in the morning. Here's what I ate<br />
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<u>Breakfast 6:30am</u><br />
Everything bagel with a slice of American cheese<br />
Two eggs over medium cooked in cooking spray<br />
(I didn't have any coffee, more on that later)<br />
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<u>Snack 9:30am</u><br />
Banana<br />
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<u>Lunch 11:00am</u><br />
A bowl of macaroni with cheese and Spanish rice mixed together<br />
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After lunch, I laid down with my daughter for her midday nap and I slept for about 45 minutes and tossed and turned for another 45 minutes.<br />
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<u>Snack 2:30pm</u><br />
Banana I ate this in the car on the way to the Monorail station on the Las Vegas strip. My Father in Law was very nice and gave me a ride to and from the Monorail station. The traffic is always insane on the strip, and even more so when the marathon happens.<br />
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<u>Pre-race Gel and an electrolyte capsule at 3:30pm</u><br />
My gel had a little bit of caffeine and it woke me up, I didn't drink my morning coffee because I wanted to save all of the caffeine buzz for the race.<br />
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During the day I drank about two liters of water, a beet juice soda, a glass of Diet Dr. Pepper (after my nap) and a few ounces of fruit punch Gatorade.<br />
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Before the race, I met up with my friend Jenn( she was running the half) and it was nice to hang out with her, and her other friend Cari, who had flown in from Minnesota. Cari was also running the marathon. We made it to the starting line village with just enough time to drop our gear, use the port- a-potties, and to hop into the corrals.<br />
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-Mf7DOsbWdTI/WCnu0rZzfKI/AAAAAAAAJW0/DzYq4elhO4IXBX2ey0SvtKoNbID9M6R_QCKgB/s1600/20161113_154856.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://2.bp.blogspot.com/-Mf7DOsbWdTI/WCnu0rZzfKI/AAAAAAAAJW0/DzYq4elhO4IXBX2ey0SvtKoNbID9M6R_QCKgB/s320/20161113_154856.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pre-race photo</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-GEsSObtc7Qg/WCnu0vjZtmI/AAAAAAAAJW0/U8K35OoBfqAmoySNmbu9qtATyUS8HTyRQCKgB/s1600/20161113_154825.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://4.bp.blogspot.com/-GEsSObtc7Qg/WCnu0vjZtmI/AAAAAAAAJW0/U8K35OoBfqAmoySNmbu9qtATyUS8HTyRQCKgB/s320/20161113_154825.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My Jenny</td></tr>
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<u>Race</u><br />
The daytime high in Las Vegas was 77 degrees. But, the sun goes down around 4:45pm, and the temperatures dropped into the low 70's. The sun wasn't beating down on us, but I don't ever remember feeling cold or chilly.<br />
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We started in corral 4, and I told myself to be patient. My strategy was to hold back, and run even.<br />
The first mile was congested, then we flipped a u-turn, and started heading up the Las Vegas strip. My calves and feet were a little tight, and honestly, the first hour of the race was the hardest. I kept doubting that I would be able to pick up the pace during the later miles. 8:30 pace didn't feel hard, but it didn't feel easy peasy either. At mile 4 I started eating my energy chews. Two chews every two miles. I also took three more salt capsules during the race. The energy chews I used were Honey Stinger Cherry Cola and Pink Lemonade, For the salt tabs I used Gu Roctane Electrolyte capsules.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-wP-5rnkYhOo/WCosW478hmI/AAAAAAAAJXE/ZcmvvnqHOZQS2dfR2L0do34Nc33C06ZnQCLcB/s1600/Cherry%2BCola%2BEnergy.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="245" src="https://2.bp.blogspot.com/-wP-5rnkYhOo/WCosW478hmI/AAAAAAAAJXE/ZcmvvnqHOZQS2dfR2L0do34Nc33C06ZnQCLcB/s320/Cherry%2BCola%2BEnergy.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The wind beneath my wings</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-6zSQudDJgms/WCosaeAc87I/AAAAAAAAJXI/eNGUQTLkeokaykC1PH3cXrUNZFQjx8wHQCLcB/s1600/Gu%2Brocktane%2Btabs.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://2.bp.blogspot.com/-6zSQudDJgms/WCosaeAc87I/AAAAAAAAJXI/eNGUQTLkeokaykC1PH3cXrUNZFQjx8wHQCLcB/s320/Gu%2Brocktane%2Btabs.PNG" width="297" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I sweat out a lot of salt, and these tablets helped.<br />I ate one before the race, one at 45 minutes, another<br />at 1:40, and my last one around 2:45ish</td></tr>
</tbody></table>
I also made a point to grab a cup of fluid at every single aid station.<br />
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During the early miles, my Garmin bounced all over the place. It would appear that I was running 9:30 pace (what?!), and then my Garmin would drop down to 7:25 pace (oh shit, slow down). It messed with my head, but the early miles were fairly even<br />
Mile 1- 9:24 ( This mile was on a slight incline, and it was crowded)<br />
Mile 2- 8:31<br />
Mile 3- 8:31<br />
Mile 4- 8:32<br />
Mile 5- 8:30<br />
Mile 6- 8:35<br />
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<br />
After the first hour, I decided to start with the caffeinated energy chews. This was the best decision ever!!! The caffeine woke me up, and I started to feel more confident, as each mile ticked by and they were still pretty even.<br />
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Mile 7- 8:28<br />
Mile 8- 8:29<br />
Mile 9- 8:25<br />
Mile 10- 8:25<br />
Mile 11- 8:47<br />
Mile 12- 8:30<br />
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Due to construction on one of our major freeways, the RNRLV marathon course was changed, The competitor group decided to keep the race close to downtown area and close to the strip. The competitor group got really creative with our marathon course. There were so many out and backs, and turning loops. But, I didn't let that bug me, and I did my best to master the 180 degree flip turn while running.<br />
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<img border="0" height="197" src="https://2.bp.blogspot.com/-Wrke-cKHzQQ/WCo4Uj29s9I/AAAAAAAAJXY/bZUlUy0_pR0MbBgQjo5ag3Sb6VkTBnCrACLcB/s320/Lots%2Bof%2Bturning%2Bloops.PNG" width="320" /></div>
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Mile 13-8:21<br />
Mile 14-8:36<br />
Mile 15-8:32<br />
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I had created a playlist, that would start out slow, and gradually build, and at mile 15 I was greeted by a song that reminded me of my daughter when she was a baby. I became very emotional, and it lit a fire under my butt. And with 11 miles to go, I decided to start picking up the pace. The course took us through a large parking lot warehouse area. But, it was done up in black lights, neon lights, and with techno music. It was pretty neat, but I had to be careful with my footing too. During this section, I crashed into another runner at a water station.<br />
Mile 16-8:35<br />
Mile 17-8:27<br />
Mile 18-8:08<br />
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We begin to start heading back towards the downtown area. I'm worried that I'm going to crash and burn eventually. <br />
Mile 19-8:06<br />
Mile 20-8:16<br />
Mile 21-8:19<br />
Mile 22-8:25<br />
After a few more out and back sections we are now on the Las Vegas strip, and heading into another parking lot/rave area....<br />
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<a href="https://4.bp.blogspot.com/-Zl6GJz8cW_c/WCo5J3rkUxI/AAAAAAAAJXg/DKClXlbXv7sE9NmcuhVL3ZkGOx_IpRhlgCLcB/s1600/Parking%2Blot%2Brave.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="147" src="https://4.bp.blogspot.com/-Zl6GJz8cW_c/WCo5J3rkUxI/AAAAAAAAJXg/DKClXlbXv7sE9NmcuhVL3ZkGOx_IpRhlgCLcB/s320/Parking%2Blot%2Brave.PNG" width="320" /></a></div>
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I start counting down 4 miles 35 minutes to go etc.<br />
Mile 23-8:27<br />
Mile 24-8:33<br />
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We head up a slight uphill grade during this mile.... My pace starts to fall, but I'm fighting as hard as I can. Then we end up back on Las Vegas Blvd. And this is where I start to feel some redemption. In 2014 I ran/walked the last few miles, with horrible calf cramps. This year, I was charging down the straightaway to the finish<br />
Mile 25- 8:48<br />
Mile 26- 8:33<br />
.4- 3:29 = 8:10 pace<br />
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Garmin/Strava Time 3:44:46 for 26.4 miles<br />
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Official Race Stats<br />
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<a href="https://1.bp.blogspot.com/-f84gVcU0Gx4/WCo7Myt1ZaI/AAAAAAAAJXo/gtQtvXkKIIMqRMmryMGUskhoIZkm7aVlgCLcB/s1600/RNR%2BRace%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="166" src="https://1.bp.blogspot.com/-f84gVcU0Gx4/WCo7Myt1ZaI/AAAAAAAAJXo/gtQtvXkKIIMqRMmryMGUskhoIZkm7aVlgCLcB/s400/RNR%2BRace%2Bdata.PNG" width="400" /></a></div>
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FWIW I hit the half way mark at 1:53:01, and I ran the second half in 1:51:39. I managed to negative split by a little less than 90 seconds. It was a very satisfying feeling to be running strong towards the end.<br />
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<tr><td class="tr-caption" style="text-align: center;">Vegas Baby!</td></tr>
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I will say that I'm a little bummed for not going sub 3:40. But, I'm not super upset. This year I am juggling school, work, and family responsibilities in addition to marathon training. Plus the weather was a factor. When I got home I was wide awake from all of the caffeine. In addition to the energy chews, I also had another caffeinated gel at mile 20. I ended up going to sleep a little after midnight, and today I am exhausted.<br />
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Overall I am really happy with how the race went.<br />
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Thank you for reading.Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com4tag:blogger.com,1999:blog-2873857598053910050.post-57446008821870046942016-11-10T14:42:00.001-08:002016-11-10T14:42:15.766-08:00Race Week is Here- A Summary of this training cycle, and racing goals When I first signed up for this marathon, I never imagined that I would have to worry about the heat... I thought I would be worried about the wind, and not being used to the cold. However, this is going to be the daytime high on Sunday.<br />
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The sun goes down at 4:30pm, so the temperatures will drop some. But, for the most part</div>
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<a href="https://4.bp.blogspot.com/--Rf71XusPp0/WCC6INpCc1I/AAAAAAAAJT0/bZaw49SJJUYgV8KMk5-L6hsQFBJLc5HFwCLcB/s1600/Hourly%2Btemperatures.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="146" src="https://4.bp.blogspot.com/--Rf71XusPp0/WCC6INpCc1I/AAAAAAAAJT0/bZaw49SJJUYgV8KMk5-L6hsQFBJLc5HFwCLcB/s320/Hourly%2Btemperatures.PNG" width="320" /></a></div>
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it will still be nice and warm, during the evening. but, at least the sun won't be beating down upon us, and it won't be windy. </div>
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I'm trying not to spaz too much about the heat... I've trained in much hotter weather over the summer. I plan on drinking a crap ton of water all week long, and I'm also going to bring salt capsules with me in addition to my energy gels and chews.</div>
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<u> Summary of this training cycle</u></div>
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This year I hired a local coach to help me train smartly. Last year, I fell just shy of going under 3:40. And I felt a little beat up toward the end of that training cycle... My dream of running dreams is to run a sub 3:30 marathon, but I have been running marathons for a long time, and I'm getting older... I may have to let this dream go... I have to realize that I need to run smart. This 14 week training cycle went by so fast. Going back to school has made me worry less about blogging, and running in general. I looked forward to my workouts as a form of stress relief. I will say that I ran most of mileage at recovery or easy pace. I'm worried that I'm not as fast as I used to be. But, I'm going into this race pretty healthy. I do have a minor Plantar Facitis issue in my right foot, but I don't feel it when I run. (weird, I know). </div>
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I also stopped doing my two a day runs in the Summer. This was hard for me to let go. Last year, I would split my mileage up on some days, by running a few miles in the morning and then running a few more miles at lunchtime. I did my best to follow my training program to a tee. It was great to have a coach just tell me how far, how fast, and when to run.</div>
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My highest mileage weeks topped out at 45.2 Miles, however, I did have one 7 day stretch (the weeks overlapped) where I ran 57 miles. There were no 20 milers, this cycle. My longest run topped out at 19 miles. My coach was very specific about paces and quality running over quantity running. There were strides, strides, and then more strides. At least once or twice a week I did strides. That was foreign to me. I used to only do strides before races, and before intense speedwork. Now I look forward to them. I belive they have kept my creaky right hip from acting up this season.</div>
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Milage by the numbers.</div>
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I wanted to compare my milage from last year's training cycle.</div>
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In 2015- I followed Hal Higdon's Intermediate II plan and I created my own speed workouts</div>
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July- 124 -Approx 31.5 miles per week</div>
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August 137 -Approx 32 miles per week</div>
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September- 190- Approx 44 miles per week</div>
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October- 179. Approx 40 miles per week.</div>
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November 111- Approx 37 miles per week (these miles were prior to the marathon)</div>
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2016</div>
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July- 121 -Approx 29 miles per week</div>
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August 159 -Approx 36 miles per week</div>
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September- 162- Approx 38 miles per week</div>
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October- 170. Approx 39 miles per week.</div>
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November 35- About 25 miles per week (I'm tapering now)</div>
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I didn't run as much in September & October compared to 2015, but I started doing my long runs in August, and each week had a long run of at least 14 miles. Last year I had three 20 mile runs, but I would alternate between high mileage 45-50 mile weeks, followed by a lower mileage 30-35 mile week. So while I didn't do a 20 miler, I still had to run long at least once a week. My speedwork focused on goal paced running, and some workouts were faster than goal pace. My favorite workouts were 10-mile runs with 2 x 3 miles at goal pace.</div>
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Race Goals</div>
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During my initial time trial, my coach estimated that I would be able to possibly to run 3:38 marathon. That will be my A goal. My other goal is also run a negative split marathon. Strava (my favorite running app is offering a back half challenge for its premium subscribers. If you negative split a fall marathon and post it on Strava, you will win a free pair of New Balance Shoes! Talk about incentive.</div>
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I did mention earlier that I'm getting old, Next year's Boston Marathon has already been filled, so my time for this race (if I qualify) will earn an entry to the 2018 race. I turn 40 years old in April of 2018. So, by timing and or luck, I move up into a different age qualifying standard. Instead of having to run a 3:40 I will need to run sub 3:45 with a few minutes of cushion. I just realized this earlier today, and I feel somewhat relieved that I have five additional minutes to qualify.... So here's my goals</div>
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A-Goal 3:38</div>
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B- Goal 3:39:59</div>
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C-Goal sub 3:45- I ran the <a href="http://rundollyrun.blogspot.com/2014/11/rock-n-roll-las-vegas-marathon-2014.html">RNRLV marathon in 2014,</a> and I had a shitty race. I overdressed and I ended up crashing and burning during the second half. I finished in 3:49:xx... I think I have a much better endurance base than I did back then.I really want to run a solid race, and avenge that course.</div>
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I plan on hitting 8:45 for the first mile because the start is nuts! Then for miles 2-15 I will try to hit 8:20-8:25 pace, for miles 16-26.2 I plan to run 8:15-8:20 pace. If I feel really good I'm going to try to hit 8:00 for the last mile or two.... </div>
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I can't wait to race.</div>
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Thank you for reading.</div>
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See you on the other side.</div>
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<br />Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com2tag:blogger.com,1999:blog-2873857598053910050.post-67011804025105849172016-10-31T16:29:00.003-07:002016-11-02T09:58:28.998-07:0013 days to go! Training updates. New Lucky ShoesWell, this training cycle has gone by fast, I'm 13 days out, and I'm so worried I will get sick, or stub a toe before the race. I also finished another block of classes. I only have four more courses to take, and hopefully, I will graduate with an MBA degree.<br />
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I will jump right in with the training updates. I have a little over two weeks to write up.<br />
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Friday 10/14- 10 miles with 3 miles warm up, 2 x 3 miles 15-20 seconds faster than goal pace, 1 mile cool down. In between the 2 x 3's I ran three minutes of active recovery.<br />
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I had been worrying about this workout. I was worried I wouldn't be able to hit 7:45's. Lately, when I have a long tempo workout, I have just been going to a park to run. I hate having to worry about crossing busy streets. The park that I chose has a dirt track and several other walking paths. The only downside is that there are two hills around the one-mile track. I ran my three miles warm-up, did a few strides, and then got the workout started. I did the first 3-mile interval, and 7:45 pace was manageable. The three-minute recovery went by really fast. The second interval wasn't so bad either. Here are the splits.<br />
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<a href="https://1.bp.blogspot.com/-qUMG7JGGsYM/WBexceJKmsI/AAAAAAAAJPA/55d0X_zEoHQZRYkvkkP-CieGjT0dIk0mACLcB/s1600/2x3%2Bworkout%2B1014%2Bsplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="157" src="https://1.bp.blogspot.com/-qUMG7JGGsYM/WBexceJKmsI/AAAAAAAAJPA/55d0X_zEoHQZRYkvkkP-CieGjT0dIk0mACLcB/s320/2x3%2Bworkout%2B1014%2Bsplits.PNG" width="320" /></a></div>
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Saturday 10/15- Rest</div>
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Sunday 10/16- 5 miles recovery<br />
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Miles for the week 38.1<br />
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Monday 10/17- Long Run 19 Miles.... With speed work, I am so focused on hitting my paces, that running in the park for 10 miles doesn't seem so bad. However, when it comes to long runs, the thought of doing 19 miles in the park seems impossible. On my long runs, I like to wander.... However, I am at the mercy of red lights, and distracted drivers.... I didn't have an exact route, but I wanted to run through an old neighborhood that I used to live in, and I anticipated some climbing in the later miles. Here's a picture of the elevation profile.<br />
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<a href="https://1.bp.blogspot.com/-dx4OiJnzCds/WBfHlqUFLnI/AAAAAAAAJPQ/0DRqlhgpGWYKYEMvYHNVu_kgDhSP6DWiQCLcB/s1600/19%2BMiles%2Bwith%2Bhills.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="142" src="https://1.bp.blogspot.com/-dx4OiJnzCds/WBfHlqUFLnI/AAAAAAAAJPQ/0DRqlhgpGWYKYEMvYHNVu_kgDhSP6DWiQCLcB/s320/19%2BMiles%2Bwith%2Bhills.PNG" width="320" /></a></div>
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This was also supposed to be a cut-down run with the final miles finishing up around goal pace... I ended up stopping my watch twice. Once after the first hour to use the bathroom and buy water, Then I stopped again at mile 16 to buy another bottle of water and to collect myself. The hill at mile 12 sucked the life out of me, and I bonked at mile 16. I was only supposed to run 18 miles, but I miscalculated the distance and had to run an additional mile to get back to my car... It serves me right for not planning my route better before hand. For fuel, I had one package of Honey Stinger chews, and one Powerbar gel. I probably should have had an extra gel. Here's the data, and the split times. </div>
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<a href="https://2.bp.blogspot.com/-O_EzZmVxhJU/WBfI0-l6D_I/AAAAAAAAJPY/8UrUkRgF8HUpMwqCg_ODPB_4lvhyWFX4gCLcB/s1600/19%2Bmiles%2Bwith%2Bhills%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="153" src="https://2.bp.blogspot.com/-O_EzZmVxhJU/WBfI0-l6D_I/AAAAAAAAJPY/8UrUkRgF8HUpMwqCg_ODPB_4lvhyWFX4gCLcB/s320/19%2Bmiles%2Bwith%2Bhills%2Bdata.PNG" width="320" /></a></div>
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I was really hoping that the closing miles would have been closer to 8:00 minute pace, but I think I may have been asking too much from my legs after the previous Friday's workout. I was supposed to do this run on Tuesday, but my parents were coming into town, and I didn't want to have to run long before meeting up with them... Lesson learned.</div>
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Tuesday 10/18- 4 mile shake out run. My parents come out to visit about 2-3 times a year, and they enjoy hitting up the casinos and gambling. We went to Cesar's Palace for lunch, and to gamble. My mom prefers the slots, and I enjoy keno. I taught my mom how to play keno, and she ended up winning $800 very quickly. I had joked that if I won, I was going to go to the Nike store inside the Forum shops. My mom treated me to a new pair of Nike's.....</div>
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<a href="https://4.bp.blogspot.com/-xAveBaapAtk/WBfLiLJLKMI/AAAAAAAAJPs/KGpz7LSJ4wYjwYFfRDG3a9VLeZjHK1RFwCLcB/s1600/Lunar%2Bglide%2B8.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="257" src="https://4.bp.blogspot.com/-xAveBaapAtk/WBfLiLJLKMI/AAAAAAAAJPs/KGpz7LSJ4wYjwYFfRDG3a9VLeZjHK1RFwCLcB/s320/Lunar%2Bglide%2B8.PNG" width="320" /></a></div>
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These are the Nike Lunarglide 8. I was wearing the Nike Lunarglide 7 and I really liked that shoe. This shoe feels like a stability shoe/racing flat. It has a lot of support and cushion, but it is also super lightweight. I think these will probably be the shoes I race in.<br />
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Wednesday 10/19-Rest<br />
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Thursday 10/20- 50 Minute run-30 minutes general aerobic, and 20 minutes tempo. Legs felt a little tired, but I was able to hit the tempo pace.<br />
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Friday 10/21- Another 50-minute maintenance run.<br />
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Saturday 10/22 3 miles general aerobic, 3 miles tempo, 1 mile cool down. I don't really remember this workout. lol.... But, I managed to hit my paces. Here's the data.<br />
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Sunday 10/23- Rest</div>
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Total Mileage for the week 40.5</div>
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Monday 10/24- 70 minutes general aerobic.-8 miles Hello Humidity. I had another Monday-Tuesday work holiday week planned. As I was driving my daughter to daycare,one side of the city was cloudy and dry, the other side was lightning and pouring rain. I just managed to miss the rain, and I ran 70 minutes around Sunset Park. </div>
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Tuesday 10/25 25k Dress rehearsal run. 10k steady state 10k goal pace, 5k steady state. Again the humidity was crazy. 100% humidity and no rain. It was 63 degrees and it actually felt chilly for once. I started out running in the park, and during the first mile, my Garmin started acting weird. I was worried that my whole run would be off, but after the first mile, the Garmin wasn't an issue anymore. </div>
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I'm so glad that I started drinking water early on and I tried some electrolyte capsules (1 at 2 miles, and another around mile 13). For fuel, I had one package of Honey Stinger chews, and one vanilla GU, it had a little bit of caffeine and it helped.<br />
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I stopped quickly by my car at the end of the marathon pace goal running to drink some Gatorade. I also had to stop briefly when my wireless headphone fell out my ears and onto the ground, other than that this run went well, and I was able to hit my paces. Here's the data.<br />
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Wednsday 10/26- 30 minute shake out run<br />
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Thursday 10/27- Rest<br />
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Friday 10/28- 35 minute shake out run<br />
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Saturday 10/29 55 minutes general aerobic/recovery effort<br />
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Total Mileage for the week 35.4 miles<br />
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Sunday 10/30-This was a rest day, but the kids wanted to go for a run.<br />
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We ran to the park, and then I let them play, and then we ran home.<br />
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Well, I guess that's all I have for now.... I'm sorry for not being more descriptive about some of my training, and I know last year I was blogging a bit more about shoes, food, and other running related items. I think once I am not juggling so much, my content will improve some.<br />
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Thank you for reading.<br />
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Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com2tag:blogger.com,1999:blog-2873857598053910050.post-5428234318793078582016-10-13T14:37:00.003-07:002016-10-13T14:37:49.481-07:00The RNRLV Marathon is 1 Month AwayWell, things are only going to get more exciting over the next month.<br />
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The marathon is one month away. I believe that I'm only going to have a two-week taper. So that means I only have two hard weeks of training left...<br />
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This training cycle has gone by fast, I think being in school has helped me not be so obsessive about every single workout. I still analyze the heck out of my data from the long runs, and the speed work. But, for the rest of the runs (General Aerobic, and recovery days) I'm just logging the miles and enjoying them. It has been nice to have a coach to take the guess work out of how fast to run, and for how long.... Depending on how this marathon goes, I may be using this coach again for another marathon or half marathon PR attempt.<br />
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In my last post, I mentioned that I didn't feel as fast ast I used to... While I feel that this statment is still somewhat true, I don't feel as beat up as I did earlier this year, and during last years training. <br />
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Last year I had a sore left hip, and I just couldn't figure out what I was doing wrong. I thought that my left hip was weaker than my right side. I think it turns out that the opposite is true. My right side had been the weaker side, and when I was running tempo/speedwork my left side was over compensating for my right leg. I've been trying to stay up on my donkey kicks and planks... And I'm crossing my fingers that everything stays healthy for the next month.<br />
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I was having a little bit of plantar fascia issues on my right foot. But, for the most part, that is feeling better as well....So let's get to the training updates.<br />
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Tuesday10/4- Rest<br />
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Wednesday 10/5- 4 Mile run. This was a recovery run of 40 minutes plus a few strides.<br />
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Thursday 10/6- Recovery miles at Whitney Mesa. I dusted off the trail shoes, and I ran a few miles in the dirt. <br />
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I ran up and around the mesa, but I stayed away from some of the more rugged trails. <br />
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Friday 10/7- 8 Miles 2 Miles Warm up 5 miles goal pace, and one mile cool down. I had been feeling nervous about this workout. I decided to get out of the house early in the morning... I prefer to run at lunchtime so that my daughter doesn't have an extra long day at daycare. But, I didn't want to have to worry about the heat....</div>
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I chose a route that was a little hilly, but I wouldn't have to worry about traffic on the bike path. Here's the data:</div>
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This workout was a big confidence booster.</div>
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Saturday 10/8- 40 Minutes recovery effort</div>
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Sunday 10/9- 6.3 Miles This was supposed to be 40 minutes General Aerobic, and 25 minutes tempo. My kids get up super early, and my daughter saw me in my running clothes, and she asked to go running with me. We ran about a .6 miles to and from the park, and then I headed out to finish my run. I ran 25 minutes GA, and 25 minutes tempo effort. Here's the data.</div>
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<a href="https://1.bp.blogspot.com/-E0CctQNtJrE/V__4XC83EwI/AAAAAAAAJFk/iwAb2yFojR89YZ-ZZs6CsXLRH7gK_BDpgCLcB/s1600/Sunday%2Btempo%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="143" src="https://1.bp.blogspot.com/-E0CctQNtJrE/V__4XC83EwI/AAAAAAAAJFk/iwAb2yFojR89YZ-ZZs6CsXLRH7gK_BDpgCLcB/s320/Sunday%2Btempo%2Bdata.PNG" width="320" /></a></div>
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Total Mileage for the week 45.2 Miles</div>
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Monday 10/11- Rest</div>
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Tuesday 10/12- 17.5 Miles Long Run Day!! This run called for 170 minutes of relaxed running. I'm so torn sometimes on where to go running. I feel that there is a safety trade off one way or the other. Jogging paths are great to avoid traffic, but they can be isolated. </div>
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**Tangent**</div>
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A local runner was brutally attacked in one of the safest neighborhoods (Green Valley) on Friday October 7th. The attack happened in broad daylight at 4pm. It was a senseless act of random violence.....Here is a link to the incident that happened.</div>
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<a href="http://www.fox5vegas.com/story/33359456/man-accused-of-vicious-attack-on-henderson-jogger">http://www.fox5vegas.com/story/33359456/man-accused-of-vicious-attack-on-henderson-jogger</a></div>
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I am so sad and angry that this happened. I love all of the connecting bike paths and jogging trails that run through Henderson, and Las Vegas, but I would rather take my chances running on busy streets, in case something happens to me. </div>
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********End of tangent******</div>
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I chose a route that ended up being a steep uphill climb for the first 5-6 miles. I ran out towards the Lake Mead recreation area.</div>
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and then I let gravity do its thing for the next 5-6 miles. I ended up stopping briefly twice, once at mile 10 to buy a bottle of water, and at mile 13 I stopped by my hose to drop off my run vest, and to use the bathroom. Since this run was done at a relaxed pace, the time actually went by quickly. Here's the data.</div>
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Wednsday 10/12- 30-minute walk.... I had the day off from work, so I took my daughter to Sunset Park, so we could go running and play on the many playgrounds the park has to offer. We ended up run walking a little over a mile</div>
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Thursday 10/13- 3.5 Shake out recovery run, with some strides. </div>
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I have another tempo workout tomorrow that I am feeling nervous about. But, I will try to do my best to nail the workout. See you on the other side.</div>
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And as always thank you for reading.</div>
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Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com3tag:blogger.com,1999:blog-2873857598053910050.post-90386030736327391282016-10-05T12:14:00.000-07:002016-10-05T12:20:29.069-07:00A few long runs under my belt and some push ups for a good cause.Hey, everyone. It's been 2-3 weeks since I've since last posted. Last week I hit the midpoint for two more courses towards my MBA. It was a hectic week, and I'm glad it's over. For the month of October, I will be spending a little more time at home. I have some holiday and vacation time off. So I'm going to doing a lot of my long runs during the week instead of on the weekends.<br />
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Training has been going okay. I'm a little nervous because my mileage seems a little low. The past four weeks have been at or around 37 miles. Last year I had a few 50-mile weeks, with lower volume weeks sandwiched in between. This week I am supposed to hit 45 miles, so I think this is where my mileage is going to increase for a few weeks, and then its' taper time.<br />
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It has finally started to cool off. For some of my long runs, I have been able to leave my water bottles behind. I don't realize how much carrying a water bottle can impact my stride, and it very nice to not have to worry about the heat.</div>
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<u>Training updates</u></div>
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Friday 9/16- 17.1 Miles- 2 hours and 40 minutes of relaxed running. I did this run in and around Sunset Park. I spent a lot of time here last year, and I enjoy running through the park, and not having to worry about traffic.<br />
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The pace felt relaxed for the most part. The heat started to bug me about half way through. I ran through the splash pads at the park to cool off and it helped. I feel like I could have added an additional mile or two. I also stopped by my car a few times to swap out water bottles and grab fuel. I stopped my watch when I went through the splash pads and to use the bathroom. Here's the data<br />
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<a href="https://4.bp.blogspot.com/-nwUoV4fCPQQ/V_VEA6Dlv3I/AAAAAAAAI4E/wgfnbE-1ZXgjC8USGaiura22duQSPS_vwCLcB/s1600/17.1%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="135" src="https://4.bp.blogspot.com/-nwUoV4fCPQQ/V_VEA6Dlv3I/AAAAAAAAI4E/wgfnbE-1ZXgjC8USGaiura22duQSPS_vwCLcB/s320/17.1%2Bdata.PNG" width="320" /></a></div>
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<a href="https://2.bp.blogspot.com/-j0m8gznSvH8/V_VEAwhostI/AAAAAAAAI4I/JCmIw8gJrF0iGt9Pf3rwhvU5kqbbgt82ACLcB/s1600/17.1%2Bsplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-j0m8gznSvH8/V_VEAwhostI/AAAAAAAAI4I/JCmIw8gJrF0iGt9Pf3rwhvU5kqbbgt82ACLcB/s320/17.1%2Bsplits.PNG" width="145" /></a></div>
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Saturday 9/17- Rest</div>
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Sunday 9/18- 5-mile recovery run</div>
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Total Miles for the week 38.3</div>
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Monday 9/19- 7.2 Miles General Aerobic- This was a hot day, and I ran this at lunchtime. I found another park with splash pads, and I soaked myself. I also purchased some new shoes.<br />
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<tr><td class="tr-caption" style="text-align: center;">Saucony Guide 9 and I found them on sale!</td></tr>
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Tuesday 9/20- 3 Miles General Aerobic, 3 Miles @ GP, and 1 Mile cool down. It was a beautiful afternoon. It was only in the low 80's and there was cloud coverage for once!<br />
This workout called for 3 miles at 9:20, and 3 Miles at 8:20 pace, During the Warmup 9:20 just felt too hard I guess. But, when it was tempo time, I tried not to look at my Garmin and I just ran by feel. After the first mile I tried to ease off a little bit. It was much cooler today, so I guess that made a difference *shrugs shoulders* Here's the data.</div>
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<a href="https://2.bp.blogspot.com/-fjLZR7b981o/V_VFm0ZqqCI/AAAAAAAAI4c/FXfdL2HJ9YsGkB2NGeqN6piFKx84lAwvwCLcB/s1600/6.9%2BI%2Bsuck%2Bat%2Bpacing%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="144" src="https://2.bp.blogspot.com/-fjLZR7b981o/V_VFm0ZqqCI/AAAAAAAAI4c/FXfdL2HJ9YsGkB2NGeqN6piFKx84lAwvwCLcB/s320/6.9%2BI%2Bsuck%2Bat%2Bpacing%2Bdata.PNG" width="320" /></a></div>
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<a href="https://1.bp.blogspot.com/-cliH-FPd2yg/V_VFm6ZPhJI/AAAAAAAAI4Y/TfNXXGjcmbAZZqIXPPkwzJl6RrpUpmbpwCLcB/s1600/6.9%2BI%2Bsuck%2Bat%2Bpacing%2Bsplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="195" src="https://1.bp.blogspot.com/-cliH-FPd2yg/V_VFm6ZPhJI/AAAAAAAAI4Y/TfNXXGjcmbAZZqIXPPkwzJl6RrpUpmbpwCLcB/s200/6.9%2BI%2Bsuck%2Bat%2Bpacing%2Bsplits.PNG" width="200" /></a></div>
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Wednesday 9/21 3.6 Mile Recovery run. I felt really tired.... It was also my anniversary on this day. My husband and I have been married for 20 years!!</div>
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Thursday 9/22-Rest</div>
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Friday- 9/23 15 Miles- 3 Miles warm up, 10 miles @ steady state, and 2 miles cool down. I didn't feel like going back to Sunset Park, So I just a route that was sort of hilly...I got fairly lucky and I didn't get held up by too many red lights. My only complaint was that this run was super windy during miles 9-12. Here's the data</div>
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<a href="https://4.bp.blogspot.com/-pBRsNIS-fBA/V_VHXs4lS4I/AAAAAAAAI4s/bZx0RuHOiRQnUxG5OQ25CVo4YfNTDY24QCLcB/s1600/15%2Bmiles%2Bsteady%2Bstate%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="170" src="https://4.bp.blogspot.com/-pBRsNIS-fBA/V_VHXs4lS4I/AAAAAAAAI4s/bZx0RuHOiRQnUxG5OQ25CVo4YfNTDY24QCLcB/s320/15%2Bmiles%2Bsteady%2Bstate%2Bdata.PNG" width="320" /></a></div>
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Saturday 9/24- Another rest day!!</div>
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Sunday 9/25- 45 Minute recovery run.</div>
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Total Miles for the week 37</div>
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Monday 9/26- 6.1 Miles hot and hilly general aerobic run, I headed outside and I almost didn't' bring any water with me. After three minutes I decided that was a terrible idea and I ran back inside to fetch a bottle.... Whew! It's not as crazy hot as it used to be but, I never, ever, want to underestimate heat exhaustion.</div>
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Tuesday 9/27- 8 miles 3 Miles Warm up, 4 Miles Tempo, and 1 mile cool down. I got my ass handed to me by the sun today. It was hot, and I took a small handheld bottle of water with me. I chose the Pittman Wash to avoid traffic, and because I knew there would be just a little bit of shade coverage. 88 degrees. This hurt. Here's the data:</div>
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<a href="https://4.bp.blogspot.com/-EDRHQ_YlODk/V_VI2UfOH8I/AAAAAAAAI5A/tsXuMSPwCycU5MX-p93HIkfj1Zk1rXVNQCLcB/s1600/8%2Bmiles%2Bpittman%2Bwash%2Bsplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="135" src="https://4.bp.blogspot.com/-EDRHQ_YlODk/V_VI2UfOH8I/AAAAAAAAI5A/tsXuMSPwCycU5MX-p93HIkfj1Zk1rXVNQCLcB/s320/8%2Bmiles%2Bpittman%2Bwash%2Bsplits.PNG" width="320" /></a></div>
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Wendsday 9/28- 5 Miles recovery</div>
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Thursday 9/29-5.6 Miles, this was another botched tempo run. Guess what? It was hot again today... I <strike>should have gotten up earlier , </strike> I was up early, but I was working on a midterm paper. So running in the morning took a back seat, and I paid dearly for it at lunchtime. I was supposed to do 30 minutes at 9:20 pace 10 minutes at 8:30, and 15 minutes at 7:45 pace..... Yeah, that didn't happen.</div>
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<a href="https://3.bp.blogspot.com/-ssjw5GExfUo/V_VJzjajArI/AAAAAAAAI5I/-zONVc-7GnQPyGsG-nvo_vNxy3JMTCuUgCLcB/s1600/Botched%2Btempo%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="133" src="https://3.bp.blogspot.com/-ssjw5GExfUo/V_VJzjajArI/AAAAAAAAI5I/-zONVc-7GnQPyGsG-nvo_vNxy3JMTCuUgCLcB/s320/Botched%2Btempo%2Bdata.PNG" width="320" /></a></div>
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<a href="https://2.bp.blogspot.com/-FYJBnDe9VTE/V_VJzgqPBpI/AAAAAAAAI5M/HqrRrNarYgs8yoW0iNWjHcp5VxHPUkaGwCLcB/s1600/botched%2Btempo%2Bsplits.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://2.bp.blogspot.com/-FYJBnDe9VTE/V_VJzgqPBpI/AAAAAAAAI5M/HqrRrNarYgs8yoW0iNWjHcp5VxHPUkaGwCLcB/s200/botched%2Btempo%2Bsplits.PNG" width="189" /></a></div>
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Friday- Rest</div>
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Saturday- 1 hour General Aerobic Run</div>
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Sunday- 40 Minutes recovery pace.</div>
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There was no long run this week, because I'm going into a holiday period at my work, where I will have more time off during the week to run. I pushed my long run out an extra day.</div>
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Total Miles for the week 35.2</div>
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Monday 10/3- 30k (18.6 Miles) Cut down run... I did not know where to do this run at.... I really love the Wetlands Recreation Area. But, it is no man's land. </div>
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<a href="https://1.bp.blogspot.com/-v8XQkZ7GLzs/Vi6X8-ItlRI/AAAAAAAAEB4/yJ7CU0GwsJECvvcghx9jdQ-DhRRlg0rsgCPcB/s1600/20151020_121625.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://1.bp.blogspot.com/-v8XQkZ7GLzs/Vi6X8-ItlRI/AAAAAAAAEB4/yJ7CU0GwsJECvvcghx9jdQ-DhRRlg0rsgCPcB/s320/20151020_121625.jpg" width="320" /></a></div>
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I also love Red Rock Recreation but, its' super hilly. I parked my car at Sunset Park, and I ran about a mile or two to let the morning commute traffic die down a little bit, and then I ran through one of my old neighborhoods. I didn't realize that my route would end up being so hilly. This run called for 10k at 9:45 pace, 10k @ 8:45 pace, and 10k @ 8:30 pace. The middle section was awful, and I was wondering if I would be able to pick it up during the last 10k, but the last 10k was manageable. For fuel, I ate one pack of Honey Stinger chews, and I ate one gel. I didn't bring any water with me, and I didn't stop for water until mile 16ish... My Garmin bounced around all over the place during this run. Here's the data.</div>
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<a href="https://1.bp.blogspot.com/-l21F_TYw2ig/V_VMPAjphNI/AAAAAAAAI5g/mCl66oCeR0o58zf1C4-zH_5RuMYECRLHwCLcB/s1600/30k%2BCut%2Bdown%2Brun%2Bdata.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="156" src="https://1.bp.blogspot.com/-l21F_TYw2ig/V_VMPAjphNI/AAAAAAAAI5g/mCl66oCeR0o58zf1C4-zH_5RuMYECRLHwCLcB/s320/30k%2BCut%2Bdown%2Brun%2Bdata.PNG" width="320" /></a></div>
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This run went well, but I still have my doubts, when I was younger I was naturally faster, but I didn't know how to race or train smart. Now that I know how to train smarter, I wonder if I still have what it takes to BQ.... I'm not sure if I'm even as fast as I was last year....I was also a few pounds lighter last year....I hate to sound whiny but, I want to be somewhat transparent with how I feel my training is going.</div>
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<u>Push ups for a good cause</u></div>
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Currently, I'm participating in the 22 push ups a day challenge on Facebook. Every day you do 22 push ups and you nominate someone else to keep the challenge going. This challenge is to bring awareness to the 22 suicides of veteran's that take place every day. At the end of this challenge, I plan on donating a little bit of money to a local veteran's association. Here's one of the videos that I posted to Facebook.</div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyU5mlNpT21D-D4Uox_S5YFxvz4gr8nha7TlNBHSo3JyRKLf56mhOVEWQcVo9vA5BOf86xQMnT9DP5PUXJI8g' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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Well, that's all I've got for now. Thank you for reading.</div>
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Dollyhttp://www.blogger.com/profile/04308365395261709731noreply@blogger.com3