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3/25/14 2:54 P

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Week 12 Race notes and recovery:

I completed the race 9 days ago with much success. I was very happy with THE RACE. My FIRST 13.1 DONE. I trained 12 weeks, using Hal Higdon method, which I tweaked to my personal preferences. I read Matt Fitzgerald's book "The New Rules of Marathon and Half-Marathon Nutrition - A Cutting-Edge Plan to Fuel Your Body Beyond “The Wall'" I learned a lot about running for racing. As a result, I ran a smart race, had all the energy I needed to finish.

I did not hit a wall, I tackled hills slowly but with ease. I finished strong! I was pleased I accomplished this feat at the 1 year anniversary of road running.

I blogged my race report here. www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5654174


Day 9 of recovery, and I am still very sluggish in body and mind. The few light workouts help the body. I did signed up for another HM on May 18th, and a 5K on April 19th to help motivate me to get back out and start training again. I will start in earnest this weekend when the weather warms. The winter training increased my fitness level, and I do not want to loose it.

For some reason, it has been hard for me to celebrate my personal victory, for this I know not why.

Two mistakes I made in this race: 1. I did not study the elevation map like I studied the course map. I did know where the hills where, but I was not totally prepared. 2. I did not refuel properly post-race. Partly weather related, partly very disoriented after crossing the finish line with everything left that I had.

The Next HM race is in my backyard, and it will be flat. For this I am thankful.

I did a emoticon . emoticon

I plan on 3 more HMs this year, with other races in between.



MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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MBTEPP's Photo MBTEPP SparkPoints: (43,959)
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3/7/14 10:55 A

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Training notes:

Week 11 is here! Nine days until race day. I started my taper, and I have reduced the mileage on my runs. I have reduced my calories, and I am eating clean.

I am taking Daisy for an easy run 3-4 miles OUTDOORS today. I am really happy about that. No expectations about the run. I did a treadmill workout for speed on Tuesday. Two days off is all I can take.

I completed the race simulator on Sunday, according to Matt Fitzgerald. It was a huge success, and a great learning/training tool. I blogged my experience with photos.

"Trust in the training" is my mantra through my taper, as well as, concentrating on the mental training. I created a HM vision board of success. Into it went all the components that got me to this point. The strength work, the training plan, the rave runs, the mantras, Matt Fitzgerald. Very empowering.

Trust in the training. Asheville, I am ready.

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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MBTEPP's Photo MBTEPP SparkPoints: (43,959)
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2/27/14 9:13 P

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Congratulations on finally getting out to pound the pavement. My first time was glorious, after so many weeks a wanting to get out, but conditions were not good. 20 degrees is heavenly! (but only if it is sunny:)

My race is in Asheville, NC. Last year's inaugural event was the coldest day in history. So they pushed the race back a couple of weeks. Normally, tulips will be blooming mid to late March there. As of today, the extended forcast is mid 40's on most days. I am hoping to see some real spring weather when we arrive. I sure need it.

You do know how to put things in perspective! Thanks. I needed that. The indoor race was a hoot. I did have to be careful not to slide at times, since the concrete floors were dusty in places. I found I was taking my time on the turns too. All in all, I kept my pace up, the competitor that I am. I will surely do this race again next year. It will be all about beat my time this year, as opposed to getting a PR, given the nature of the course.

Have you registered for you 18.12 Race yet? Now that the weather should be warming soon, emphasis on SHOULD! you can get out a start training!

Thanks for your continued support, CH.

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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CHANGINGHORSES's Photo CHANGINGHORSES SparkPoints: (45,377)
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2/26/14 8:19 P

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Indoor race? How did that work? Never heard of that. A new PR! Woohoo! That is great! I have found that the more shorter races I do, the better my times can be. I also like to use the 5K's for speed work. Also, I have seen so many variables at work either for or against me that I just try and be grateful that I can even run a race. Even more grateful when everything is going great!

I guess you will soon be tapering then? I hope the weather warms up some for the big day, just a little bit. We had short lived warm-up and of course I didn't get out then, but now today while it is it 20 degrees out, I finally feel good enough to give it a whirl. Woohoo! First time that I have run in weeks. It felt great to be out there pounding the pavement. My lungs are not happy but my spirit is!

Good luck on Sunday's mimic! Let us know how it goes and the lessons learned.

Live your life as though you are obligated to make the world a better place. Make a difference today.


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2/26/14 3:32 P

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Training notes:
I am at the start of Week 10 Training. I have some big runs behind me, and staying motivated is no longer an issue. At around the 14M LSR two weeks ago, I was looking for inspiration.

I have not posted my notes here, but have blogged about my training milestones - staying motivated, the 14M run, and the 5K Indoor race, which was a hoot and holler.

I used the 5K as a speed run, then turned around and had a 8M LSR. I have not run a 5K since september, and I half expected to do better than I did. I did achieve a PR, with 3 sec off my best pace. I am not sure what I was expecting, but I thought my fitness had improved with all the structured training I have been doing.

So today I did another speed run, 9X400, recover 400. My average pace was 10:17 (race pace was 10:16). So that is where my fitness is right now.

I am going to focus on endurance, and not so much speed from now until race day. I have one speed run left, and if the weather is better I will do some hill work outdoors instead.

Sunday, I am planning my simulated HM, mimicking and trying out all my plans from fuel, to clothing to time of day, but not a full race pace.

Right now the Midwest is going into yet another deep freeze.





MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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MBTEPP's Photo MBTEPP SparkPoints: (43,959)
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2/13/14 9:38 P

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CH, thanks for the vote of confidence. Each week, I feel better about the training. This week and next are my two toughest weeks, then I start to reduce the miles, then taper. It is all about keeping motivated, and consistent at this point. The weather has been very discouraging. But, today, I got in a run outdoors for 3.75 miles, with yaktrax, in 24 degrees. It was glorious to have such mild weather. It really help change my focus.

I am sorry you have been discouraged from running, but the hiking and XC skiing would be an ideal substitute to keep the fitness level up. It is that time to get discouraged, deep in the winter months. It really has helped me to schedule a race in March, knowing there is no cheating at this point.

Hope the weather in PA is not too brutal. It is all we have seen in months.

NO MORE emoticon only emoticon

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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CHANGINGHORSES's Photo CHANGINGHORSES SparkPoints: (45,377)
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2/13/14 7:13 P

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That is awesome! I wish that I was running those kind of miles right now. Between the weather and being sick, I am not running at all. I am getting antsy though.

Keep up the great work! You got this!

Live your life as though you are obligated to make the world a better place. Make a difference today.


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2/11/14 9:23 P

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Training notes

Week 8 is off to a very successful beginning. My recovery from my LSR of 12 miles was not has laboring as the week before. I really concentrated on pre (bagel and almond butter) and post run fuel (banana, and a greek yogurt). I stretched after the long run, and the next morning. I did take a Naproxen at bedtime. Felt great the next morning.

I did take one day of rest, and for my easy run, I did 4 miles on the Elliptical, the chased it with some strength training.

I am really going to do a 14 mile run this week. Looking back, my first 7 miler, I hit a wall and had to walk 2 miles home. I have come a long way, but had to wise up and learn the tricks of the trade.



MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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2/9/14 4:41 P

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Training Notes on Week7

What a week. I started the week a bit discouraged after my last LSR of 10M. I felt good about my pace, and time, but the days to follow did not agree with me. I had tired, stiff legs for days. I did do an easy run on Monday at the indoor track, 4.5M at 11:14 pace (with 30Min of ST). Since I did not feel better after the easy run, I skipped my speed work on Tuesday. I continued to take it easy with another easy run on Wednesday for 3.5M on the treadmill at 12:00 pace.

My recovery was slow this week, but by Friday, I was motivated to challenge myself, and get some hill work in. I needed to get creative, because I was using the treadmill, once again. I alternated 5X1M race pace (11:38) with 5X5mins stair master! Great work out.

Once rest day, then a 12M LSR today on the indoor track visualizing the mountains, using the mantra "go the distance," and "finish strong." It was a good run, Time 2:30:21, ave pace 12:36. I targeted a 13 min mile, so as not to repeat a slow recovery. I did finish strong with the last mile at 10:40. I was getting sloppy on my form at the end. I did feel good about the run. Total miles this week, 27.3.

I do expect the long runs to get easier, as I push myself. I added back a walking recovery of 1 min every two miles.

Week 8 is a pinnacle week, as I peak my long run at 14 miles, then I start to decrease my miles,

I sure wish I could get a run outdoors. Maybe it will be mild enough on Thursday or Friday. Here's hoping.

emoticon



MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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MBTEPP's Photo MBTEPP SparkPoints: (43,959)
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2/5/14 10:37 A

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Thoughts on nothing different race day

I think this rule is very good to follow, within reason. Yes, I have my ritual that I will not change. I love the biggest bagel I can get my hands on the day of race, and I chase it down with G2 with electrolytes. I like a cup of coffee, upon waking, but nothing to drink 1-2 hours before the race. Of course, I must feel comfortable in the clothes I choose. And I will not change the fuel of choice.

But remaining flexible is highly important, otherwise, I will psych myself out if something does not go as planned. If I don't get a bagel, I would choose toast and jam with juice. Probably 2 orders (when I am out of town). I will bring both pairs of running shoes, and decide that morning which I will run in. I will not have my clothes planned, until I know what the weather will be.

The new shoes story is a riot. I can understand since it has become a ritual. Heck, I love putting on a new pair of shoes for the first time. There is not much break in time with high quality shoes. I would at least do one run before using it in a race.

Of course I would want to minimize problems, maximize results, but even I am finding that reading Matt Fitzgerald's book on nutrition, you could go nuts trying to have a perfect race, but there are always unknowns.

Be sensible, be prepared, be flexible.

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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2/5/14 10:25 A

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We have more snow on the way:( We are water (frozen) logged. More snow than I have seen since I lived in Minnesota more than 30 years ago. I left for a reason. emoticon

The 18.12 Challenge sound really inspiring. The history, and the scenic run would give anyone the energy to finish strong. Sign up, what are you waiting for? Although, once registered, you are officially in training.

You are getting your training with all the outdoor activities you are completing. 25.5 miles in a weekend is challenging. A walk would be a good recovery after that feat. I found that an epson salt soak for soreness really helps ward off days of misery. I also use a foam roller for tender spots. It has become my friend!

The winter. I really thought I would get out on some runs this winter. Not happening. It is frustrating, but that is why I signed up for a HM in March. It keeps me motivated, no matter the weather. I am still thankful I had two weeks in Tucson to kick start my training. And knowing I will be viewing the Blue Ridge Mountains around Asheville, NC as I run the HM keeps me going. I am just hoping that spring will arrive before I do.




MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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CHANGINGHORSES's Photo CHANGINGHORSES SparkPoints: (45,377)
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2/4/14 7:19 P

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Simulating your Half is a fabulous idea! I did the same thing in my training and then I read about it. It makes so much sense. Also, the nothing different the day of race is an excellent point that I read here. Basically everything during the race you have done before. Dress, food, drink, etc
However, I do know someone who buys new sneaks the day before every big race and he has never had a problem. He has more guts then I do. Or maybe he just has a lot of faith in his brand of sneaks.
I am signing up for the 18.12 Challenge. I have been getting my ducks in a row because it will be a destination race for me and I needed to do more planning for it. All I have to do is register and then start training. This darn winter is really putting a damper on my running, but I did hike 9 miles last Friday and then 16.5 on Saturday in the snow! Boy were my calves sore on Sunday night into Monday. I did run some on Sunday but it was more walking then running, I was sore. I can't wait until I can really start training, I love it! But right now I am loving the skiing and snow-shoeing too! We have more snow on the way.

Live your life as though you are obligated to make the world a better place. Make a difference today.


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2/4/14 11:45 A

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CH, thanks for your support! I like the idea of bonus points! emoticon

I hope the weather has been kind to you for winter hiking. It has been great for X-C skiing! When you are getting fitness in by doing something you love, it is a lifestyle, and it is all the more enjoyable. I am missing our hikes in the mountains. I still plan on posting some of the pics I took on our hikes in Tucson.

Training notes:

I closed wk#6 strong with a 3 mile pace race run. I targeted an 11:25 pace, and averaged 11:21 for 3 miles. I finished strong with negative splits. I am feeling so confident that I am already planning 3 more HMs this year. I will wait until I finish my first one before I sign up. emoticon

7th Wk training plans include: 4.5M easy run today, 8X400 at 5K pace tomorrow, 3M Hill work, and a LSR 12 miles. I am working in strength training as part of my cool down 3X/week. After my last 2 LSR, I felt I needed to concentrate more on strengthening glutes and quads, and low back.

In three weeks I have an INDOOR 5K with my DH. I will use it as a training run. I may be pacing him, since this is his first 5K.

I have been reading Matt Fittzgerald's book on HM Nutrition, and taking his advice to simulate my HM run during my 9th week of training, after my long distance has peaked the week before.

Having fun in training land!



MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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CHANGINGHORSES's Photo CHANGINGHORSES SparkPoints: (45,377)
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1/31/14 8:37 P

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I love reading your updates. Makes me antsy for "training". There is something wonderful about the training and all that goes with it. Coming again soon, but for now I am loving X-C Skiing and Winter hiking.

BTW, I would never consider treadmill running cheating. I hate it that much that I feel like I must get bonus points for doing it all. Keep up the great work!

Edited by: CHANGINGHORSES at: 1/31/2014 (20:38)
Live your life as though you are obligated to make the world a better place. Make a difference today.


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1/31/14 1:04 P

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Training notes:

44 days until my HM! Wow, getting a nervous exciting feeling inside. I am half way through my training program, ending my 6th week with a race pace run on Sunday, goal pace is 11:25.

This week, I switched up my runs because of CNY celebrations on Saturday, and Super Bowl activities on Sunday. I began the week with my usual ER. I did it at home on the treadmill. Nothing to talk about. The Tempo run on Tuesday was a real breakthrough. I really pushed myself, paced 11:00 for 15 mins, and completed a 45 minute run; granted, it was on a treadmill, and somehow I think that is cheating.

I rested 1 day before my LSR yesterday. It was a whopper run. 10 miles in 2:03:13. A 12:19 pace which is what I targeted between 12:15 and 12:30. I struggled between mile 5 and 7. I was not tired, but the legs began to feel heavy. I ran through the pain, and found my stride back in the last 2.5 miles. "Go the Distance" I kept telling myself. I was on auto pilot, turned up the determination, and fled through to the end with a negative split. Finished Strong.

I jumped in an epson salt bath last night to ward off the tightness and pain. Good thing. Two days off, and I should be fully recovered. It was the most exhausted in body I have felt after a run. I expect it means I need to build and tone. Next LSR, 12 miles.

Today, some light strength training is in order.

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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1/29/14 3:34 P

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CH, I have to set a time goal, no matter what others say for first races. I need to train at some level, and I have done it based on past times. I will be conservative on my splits, I do expect, so until I get one under my belt, I will not be aggressive in my run, especially with the hills that I expect to tackle.

I have already planned my next three HMs in and near Chicago. There is a 3-race series that starts in May, June and September. I can only make 2 of these. The other is along the dunes in NW indiana. Great place for hiking, btw.

I have been enjoying the distance running, so I have already conquered the psychological barrier of running a HM. I think I will stay with 13.1 miles for awhile. I have selected 10 races in all between March and November.

Thanks for checking in.

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


58 Days until:  Warm Your Heart Indoor Single Loop 5k
 
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CHANGINGHORSES's Photo CHANGINGHORSES SparkPoints: (45,377)
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1/28/14 6:05 A

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Sounds good MB! You will definitely be ready for this race!
I set my goal time on my first half for under 2.5 also. I came in at 2:29:41. Now that was cutting it close! Although at that point I just wanted to be done.
Yay for setting goals and pushing ourselves to get it done.

Live your life as though you are obligated to make the world a better place. Make a difference today.


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1/26/14 10:45 A

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Training notes:

Another milestone for me. A 9 miler, my longest run yet.

I was dreading this LSR because I did not have the lovely distractions I had in Tucson, where the mountains were like a coach motivating my every run. I hesitated getting up in the morning, hemming and hawing. To get me going on my run, I dressed for it, told my DH not to distract me, left my mom in bed to nap, and DD to do her homework. No excuses.

As karma would have it, I popped on my earplugs to hear Michael Bolton's "Go the Distance (Hercules)." "Go the Distance" was my mantra for the run. I was energized.

Weather not permitting, I went to the fitness center to run on the indoor track for 9 miles. I target a 13:00 pace. I had no mountains to distract me, no photo opps! I ran. I took a 1 min recovery walk every mile. I played dodge ball a bit, with runaway basketballs and biddy players, and parents standing on the track. It kept me alert. I mentally divided the training into 3X3mi. The first 3 miles felt long, the 2nd 3 miles I was in the zone, and it was not until the last 2 miles that I was feeling tight in my right calf and left hip. It did not slow me down. The last 1/2 mile I took the pace to 11:00 on tired legs to finish strong.

Great run. I stretched afterwards with the help of rollers, saving me from pending soreness. I have very little soreness the morning after which I consider a positive sign.

3 mile splits
1 37:39.5 3.00 12:35
2 38:39.0 3.00 12:54
3 38:00.4 3.00 12:41

My goal time for the half is to finish in under 2.5 hours.


MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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1/26/14 10:15 A

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Yes, Timothy, I agree that 1st are memorable. Every 1st race for me is a sense of real accomplishment. I was very anxious for my first 5K, 06/15/13, not knowing if I had trained properly to handle the pace I set for myself. I was hooked after doing so well, personally. It wasn't until 4 races later, for my first 10K, 10/20/13, that I considered myself a runner.

I would love to travel and run. I have a DIL that is a marathoner going for all 50 states. We follow her every race. I am trying to get her to join me in NC in March. There are only 200 spots left in Asheville. My goal, however, is a rave run or race on every vacation! I have been doing hikes with my son on every vacation for years, and Tucson was no exception 6 hikes, and now 2 rave runs among 6 total runs. We looked for a new years 5K to do as a family, but there were no races near Tucson.

Keep raving and racing!

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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TIMOTHY53's Photo TIMOTHY53 Posts: 878
1/26/14 12:10 A

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I ran my first 5k in September '09. My first half was May '11. I started shooting for 50 States in January '12 at the Rock 'n' Roll Arizona Half Marathon.

Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible. -- St Francis of Assisi
CHANGINGHORSES's Photo CHANGINGHORSES SparkPoints: (45,377)
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1/25/14 6:23 A

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Very cool Timothy! How long have you been at it?

MB - Keep up the good running/training! Thanks for keeping us posted. It will be great to cheer you on and see you succeed!



Live your life as though you are obligated to make the world a better place. Make a difference today.


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1/25/14 12:04 A

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Train well you all aspiring for your first Half Marathon. It's not nearly as scary as it seems before you run it. You will be prepared and well trained and you will be surprised at how well you do. My first is still with me and I have now done more than 30. After your first, think about joining the 50 States Half Marathon Challenge. (I am at state 23+DC).

Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible. -- St Francis of Assisi
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1/24/14 1:48 P

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Training

I had a great run yesterday. Three miles on an indoor track in the same building as my temporary fitness center. It was not ideal, and certainly not a rave run. It was a better choice than getting on a treadmill again. I did 3 miles 31:30 or an average pace of 10:31, just under 5K race pace for me.

I am worried about hill work, since I have not been able to get out and visit my designated hill, the local parking garage. But I jumped on a stair master yesterday following my track run, and climbed a half mile. I liked it, so this will be an option with the weather so severe. I want to incorporate hill work ever other week, alternating with my speed work, so I can handle the 2 large hills at the beginning of the race.

My two remaining runs for week 5 are a 3M race pace (HM pace, which I am targeting 11:27), and a LSR of 9 miles. No break in the frigid weather, so it will be indoors, either at home on the treadmill, or at the fitness center. I expect I will go to the fitness center for the LSR.

Happy trails.

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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1/24/14 1:16 P

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CH, I have a problem with being realistic when it comes to my fitness level. I wanted to race in Asheville so bad that I almost registered for the Marathon before they announced the HM. I sent them a message asking if they were planning a Half. A month later, they added the HM and I was one of the first to sign up.

There are runners who use races as training runs prior to the planned race. I am racing a 5K two weeks before the HM. I would have chosen a 10K, but there weren't any that fit my schedule. My 5K is INDOORS!

If it were me, I would choose between the two races, only because they are so close together. After 18.12 miles, your body will need 2 weeks to recover, unless you make it your LAST long run, and take it REAL slow. I know I could not do that. I also plan on a two week taper period for my first HM. My last long run will be 3 weeks before the race date, and a HM simulation. I will do decreasing long runs the last two weeks. I love the taper, as it restores the body after all the hard training.

Not that it could not be done. Good luck in your decision.

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


58 Days until:  Warm Your Heart Indoor Single Loop 5k
 
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CHANGINGHORSES's Photo CHANGINGHORSES SparkPoints: (45,377)
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1/23/14 8:13 P

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Wow, MB ready to take on 9 miles! (on the dreadmill no less) That is awesome! I honestly don't know if I could stand it. I admire those who put it that kind of mileage on a treadmill. To me, that takes a heck of a lot of mental strength.
My running is suffering between the weather, the lack of daylight and my asthma. I have had some great hikes on the weekends but not much running to speak of. As crazy as it sounds I am seriously considering the "1812 Challenge" in Watertown, NY in the fall. Only two problems, 1-I have only done one half-marathon and this is 18.12 miles. 2-I want to do my original half again this year and it is one week after the 1812. I'm sure that it is doable, but for me? It might just be crazy. If it was hiking, no problem but running??? I better think about this and be prepared to meet the challenge!

Live your life as though you are obligated to make the world a better place. Make a difference today.


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1/23/14 2:42 P

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I am in week 5 of my training. To date, week 1, I began running after 4 weeks of self imposed rest and recuperation. I got 2 short runs in before I hit the Rillito Path in AZ for a LSR. Weeks 2 and 3, I got out for 6 runs and 6 hikes, which I considered to be XTing. I put in a total of 108 miles of fitness for the 2 weeks. emoticon Sorry if I am repeating myself.

Week 4, reality set in back home. I was welcomed to 40 degree and sunny weather. Lucky me, but that did not last. After 2 runs outdoors, I hit the treadmill for some hard workouts.

Currently in week 5, my last 4 runs have been on the treadmill. It is brutal, but I went to the fitness center for a LSR on Sunday, and the high tech equipment comes with a TV monitor, so I was able to watch pre-olympic coverage.

Four miles on a treadmill, not so hard. Easy runs, I can read. Yesterday, I did speed work. I kept the incline at 2%. 8X400, rest for 400 at 5K pace. I was able to maintain an average 10:23 pace, just under my best 5K pace of 10:18. I was very please with this workout. I did not really gain stamina until I started repeats on the track this summer, then I was able to start longer runs.

I am afraid that my hill work will suffer if the weather does not break. This brutal winter is a challenge. I love a good challenge.

This week, my LSR is 9 miles. This will be the longest run for me. Wish me luck, but that has nothing to do with it. I will be doing it on a treadmill though, so luck might be what I need.

Happy running, Smitty, Happy Hiking CH.

emoticon emoticon emoticon emoticon



MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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1/23/14 2:24 P

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CH, hiking is really great fitness, and good for the soul too. I did 6 hikes in Tucson, and 2 of them I considered hill work. I was with my son, and we did 2 really challenging ridges where we just climbed and climbed. My last run was up a canyon road, which I will be posting a blog of my last "rave" run. It was a challenge, and a test to how far I have come in fitness in one year.

My son backpacked and canoed 28 days this past summer in the Appalachian Mountains of Alabama. He went out a boy, and came back a young man. I so enjoy hiking with him, but he has passed me up in fitness;)

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


58 Days until:  Warm Your Heart Indoor Single Loop 5k
 
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CHANGINGHORSES's Photo CHANGINGHORSES SparkPoints: (45,377)
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1/17/14 8:05 P

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Glad to hear that you are able to get out there and enjoy the weather for your run. I need some sunshine but it does not look like good for this weekend. We are looking at snow again and clouds. Every day we are getting closer to Spring though. I ran/walked for 50 minutes today in daylight but not sun. I am happy about that.
Right now I am hiking more than running but I expect to pick back up on the running as soon as the daylight lasts a little longer and the sidewalks/streets are a little safer for the old gal. I don't heal as fast as I use to and I am concerned about falls so I have been using the dreadmill during the week.
I hike a lot along the Appalachian Trail here in PA. Love hiking! Will be hiking both days over the weekend if the weather holds up. Enjoy yours!

Live your life as though you are obligated to make the world a better place. Make a difference today.


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1/13/14 11:29 P

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I know I needed to challenge myself today with speed, so I did a part tempo, part speed work in my run. It was sunny and 47, so perfect, but still wet and some ice to dodge.

For speed, I alternated quarter miles with 10K race pace, and a 1-minute mile pace less than 10K. I was able to hang on for 3 miles, while the last mile I ran at 10K pace. I did walk 1 minute per mile. I ran 4 miles in 44:04, which is my 10K race pace, so I guess this was more a tempo run than speed work;)

It was a good run. Tomorrow will be a XT day. The calves are tight, and a bit sore.



MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


58 Days until:  Warm Your Heart Indoor Single Loop 5k
 
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MBTEPP's Photo MBTEPP SparkPoints: (43,959)
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1/13/14 11:22 P

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Changinghorses, my strength training is not the priority it once was when I was losing the weight. My choice is HIIT, Jillian Michaels style. I have a set up in the basement, so when I get on the treadmill, I will do 3 to 5 sets of 3 dynamic exercises. I do a lot of core training, wall squats, lunges, jump squats, planks and the like.

A 9 mile hike before a HM is tough, especially if it's your first HM! You did good to finish your race. On my vacation, my longest day I did a 5 mile run the day I hiked 10 miles, and I was spent in the evening. But the next day, I did get out for a LSR of 8 miles that took me 2 hours. I was really enjoying the weather and wanted to get out as much a possible.

I had two Rave Runs in Tucson, one along the Rillito River Bed, which I ran sections 5 different times, and one along Sabino Canyon Rd, a 630 climb in elevation, in 3.7 miles. Beautiful. Many runners, walkers and bikers do this every day. It was a challenge for me, however, it was exhilarating. Just a year ago, I would not have been able to do it.

Where do you like to hike?

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


58 Days until:  Warm Your Heart Indoor Single Loop 5k
 
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CHANGINGHORSES's Photo CHANGINGHORSES SparkPoints: (45,377)
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1/13/14 5:39 A

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MB - That sounds terrific so far! That is my kind of vacation (except for the delays). It sounds like you are doing great with the cross-training. I love hiking also and actually hiked a tough 9 miles the day before my first half. I lead hikes and this was an "anniversary" hike with the group and I didn't realize that I scheduled on the same weekend. I really tossed around whether or not to go but in the end the I did it. No regrets. I had done it many times before and this time I just went a little slower and more careful.

Are you doing any strength training? I did/do not and really wish that I could get myself consistently motivated to do it. (I know wishing is for the weak)

Live your life as though you are obligated to make the world a better place. Make a difference today.


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1/12/14 11:28 P

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I am starting my 4th week of training. I have been on vacation for the last 2 weeks (extended by 6 days due to travel delays to the midwest, lucky me). I ran 51 miles over my vacation in the most beautiful locations, and another 16 miles XT on the elliptical. Then I hiked 30 miles on top of all that in various canyons. Wow am I energized. I consider some of the hikes as hill training. My first hike had me sore for two days. My hardest hike was an elevation from 2600 to 4000.

Today's run was an easy run on local bike trails to avoid wet roads, 4 miles, 40 degrees, ave pace 11:35, time 46:20:00. I felt very strong. I will try to get out tomorrow and Thursday in good weather.

Happy running!





MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


58 Days until:  Warm Your Heart Indoor Single Loop 5k
 
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1/12/14 10:59 P

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Changinghorses, it is highly likely you hit a wall in your race. I find my pace much more challenging in a race, thus I really am more concerned about refueling in my 10K and now moreso, in my HM. The race is icing on the cake, for putting in all the hard work. I too record all my runs and compare stats. I love to see the progress and know I am getting stronger.

Thanks for visiting.

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


58 Days until:  Warm Your Heart Indoor Single Loop 5k
 
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SMITTY4RL's Photo SMITTY4RL Posts: 1,837
12/29/13 5:29 P

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(MB) My training program is roughly 17-18 weeks long so it allows for some high(er) weeks of mileage mixed with some lower weeks.

(Changinghorses) I can totally see why the training would make a bigger difference than the race. The necessary discipline to get out there and train is pretty terrific--I think it's a win! Please let us know that marathon you've chosen so we can cheer you on!

~Smitty (Ann), EST

“Outside of a dog, a book is man's best friend. Inside of a dog it's too dark to read.” -Groucho Marx


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12/29/13 7:58 A

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Best of training to you first timers! I did my first in Sept and I think that the training for it was much better then actually crossing the finish line. I don't really know why either.
I just wasn't as thrilled at the finish line as I thought I would be. Maybe I was just too blasted beat.
I really feel more accomplished by the discipline that it took to do the training leading up to the race. Making myself get out there and run no matter what the weather was like or how I felt that day, just do it anyway.
I am one that likes to record my exercise. When I look at my calendar and see all the training runs written down week after week, I feel proud that I did it.
I hope to do another in Spring but have not picked it out yet. RUN ON!


Live your life as though you are obligated to make the world a better place. Make a difference today.


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12/28/13 12:29 A

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Ann, how many weeks is your program? I would not worry about only one run last week. Chalk it up like a taper, giving your body a break. That brief break can make you stronger. How did you feel when you got out for your first run this week? Bet it was good, unless it was pouring down on you! That is miserable, and if it was cold, even more miserable. You are really determined.

I am leaving tomorrow for warmer weather. I hope to check in, but I expect I will be scarce. Stay strong, train strong. Have good runs this week.

Mary Beth

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


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SMITTY4RL's Photo SMITTY4RL Posts: 1,837
12/27/13 6:38 P

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I've been able to get outside a lot more this last week and a half (I'm good for anything above `15 degrees and good Under Armour). Although my long run last Sunday was in a downpour, lol. My training was going good until this last week--then the bottom fell out and only managed one solid run. Am still aiming for a 5-miler this Sunday, will just have to find another route since my usual one at the dam is currently under water (d'oh!).

Hey, that is so cool about the fitness membership and the ability cross train. Love the elliptical and bike and I think they help build up core leg muscles. Good luck!

Hope the vacay goes great and you're over being sick. Nobody's got time for that!

~Smitty (Ann), EST

“Outside of a dog, a book is man's best friend. Inside of a dog it's too dark to read.” -Groucho Marx


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12/26/13 10:43 P

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80 days until my HM! I have officially started training on December 24th, a few days late since I have been ill for nearly 2 weeks - really poor timing, but I seemed to get everything done, and not get my MIL sick (still waiting). I am leaving her with a respite caregiver and my brother for a week. I am travelling with my family to Tucson to run and hike as much as I can!!!

So my training is very minimal this week. It is not what I planned, but needed to start the process just the same. On Tuesday, I did a treadmill workout for 3 miles at 13 - 14:00, 4.5 miles with a warm up and cool down. I felt real good, considering I was still sick. Today, I did the same thing, only 2 miles (3.5 total). I will try to get on the treadmill again tomorrow just to get a couple of miles in, but I am looking forward to a long run in the sun on Sunday;) It will be no more than 5 miles since I have not been running since Thanksgiving day.

Once I return from my vacation, my 3 month membership begins at a local parks department fitness center where I can XT on an elliptical, and use their indoor track for more training runs. I do want to get outdoors as much as possible, but the weather has not been good.

80 days to get this done!

Ann, are you getting outside much? I know there are runners who train on a treadmill and do one run outside a week to keep in touch, but I never feel I gain as much on the treadmill that I do on the road or track. I do have my limits with the weather. 30 and dry is about my limit. Maybe 25 degrees if it is sunny out:)

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


58 Days until:  Warm Your Heart Indoor Single Loop 5k
 
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MBTEPP's Photo MBTEPP SparkPoints: (43,959)
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12/18/13 11:52 A

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I follow Jeff Galloway a lot and I found this recent podcast. The Galloway Extra Mile Podcast- HALF MARATHON EDITION at gallowayextramile.blogspot.com/ . I subscribed to the iTunes version, but there are other formats. Go Jeff Galloway. Spread the word. I really like the person.

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


58 Days until:  Warm Your Heart Indoor Single Loop 5k
 
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MBTEPP's Photo MBTEPP SparkPoints: (43,959)
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12/18/13 11:46 A

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Thank you, Steve for the encouragement. I did my first 10K in October and I can still feel the sense of accomplishment. I have done my second since and it did get easier. So I am hoping that I will find the HM a good race to do several times a year.



MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


58 Days until:  Warm Your Heart Indoor Single Loop 5k
 
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THE_SHAKESHAFT's Photo THE_SHAKESHAFT SparkPoints: (135,728)
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12/17/13 2:43 A

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I did my first half in October and it was great. Hard, but great. I'm sure you'll smash it and really enjoy it :)

Life is for living!

Don't let yourself down.


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12/16/13 8:54 P

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I started running again a little over a year ago. I had been serious about it in the past and was always active playing soccer, then it all got dropped as life loomed. I will say this: I truly enjoy running a lot more now than when I was younger. Maybe my attitude has changed (I know my body has) or maybe since I've reached my fifties, I've adopted a lot more mellower outlook on life. Whatever it is, I've decided a half is for me

On April 6, I plan on running in the ORRRC Half Marathon (Ohio). It's the oldest marathon in the state, yet still retains its 'local-ness'.

Started training last week and it went very well, so I'm stoked to be in another week. It's a 17 week program by Jeff Galloway, although I made some trims and changes so I could wedge in work and general life things. And so far, it's all been on the treadmill because it's been about 15 degrees here, lol. Once the ice thaws later this week will make my way outside again. My primary goal is to finish!

~Smitty (Ann), EST

“Outside of a dog, a book is man's best friend. Inside of a dog it's too dark to read.” -Groucho Marx


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12/16/13 12:13 P

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I started road running in March of 2013 and fell in love with the fitness and the competition. My first race was in June. I have built my fitness endurance up to a level never achieved in my 53 years, or as an athlete from youth. I am ready to run a HM, and I really wanted it to be an experience.

On March 16, I am running the Inaugural Asheville NC HM on the lovely Biltmore Estate. It is one of my favorite places on earth.

I officially start my training on Sunday Dec 22, after taking a much needed 4 week break from running miles. I have continued to XT to keep my fitness up, and have walked in the interim.

My struggle is the winter weather. To overcome this challenge, I am joining a fitness center for 3 months, to have access to an elliptical machine, and use the indoor track. I will get outdoors as much as possible, especially when I visit Tucson!! Can't wait for that.

I have chosen a 12 week training program for an advanced beginner by Hal Higdon. It is challenging, as I want to be prepared for the hills.


MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


58 Days until:  Warm Your Heart Indoor Single Loop 5k
 
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MBTEPP's Photo MBTEPP SparkPoints: (43,959)
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Posts: 936
12/16/13 12:03 P

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I have started this thread for Smitty4RL and I to encourage each other on our quest to finish our 1st HM in the spring. We will welcome any banter from others that are running their first HM in the spring, or anyone that can make our experience more enjoyable. Thanks for checking in with us, and any encouragement you can give us.

MB
I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.


I am running from dementia.


58 Days until:  Warm Your Heart Indoor Single Loop 5k
 
100
75
50
25
0
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