PDR Plan

I'm officially on vacation until September 28th!! Well, I have to go into work for a 1-3 meeting today but aside from that, I'm in vacation mode. We're heading to the shore next week for a few nights to get away and relax, which is MUCH needed. I'm so burned out from work right now, it sucks. I went to bed at 9pm last night and slept till 9 this morning. It was fabulous. I could have kept sleeping but I drug myself out of bed and did my last run before the Philly Distance Run (half marathon) I have on Sunday. I'm both excited and nervous about this race. After last weekend's half, I have a good feeling of what I'm capable of. But...I'm not used to pushing myself for longer distances. Sure, I've gone all out for a 5K but that's only 3 miles of discomfort. The whole time you're running you know the pain is almost over because the race is done so quickly after it starts. Pushing myself for 13.1 miles has me a little nervous. One thing I do not want is to go out too hard and fast and crap out. So, here are my 3 little scenarios, each would be a PR (current PR is 1:46:48 at this race last year).

1:40 finish -- 7:38 pace. While this is what I really want to finish at, I don't want to start off this fast. I'd rather start off slower and pick it up after I'm warmed up and feeling good. It always takes me a few miles to get into my groove so I don't want to spend too much right off the bat.

1:43 finish -- 7:50 pace. This sounds MUCH nicer to me. On one of my 6 mile runs this week I ran the last mile at this pace and it felt good. I find it hard at first when I hit the pace, but once I settle in and get my breathing back to normal, I feel pretty good.

1:45 finish -- 8:00 pace. I think this is where I'm going to start off at. I feel confident if I start off at this slower pace I'll be able to pick it up once I get into the race.

Another little challenge on race day is going to be running by myself and keeping myself on pace. It usually happens that I have someone I know running the same pace and we stick together. But Sunday, I'm doing it on my own. I might make up a little pace card to carry with me so I can check from time to time to see how I'm doing. I've never done this before. I usually just check my watch to see my current pace and adjust from there. I'm not good at calculating on the go...

Weight Loss Results - Week 4

NOTE: Not everyone is sending in their weight loss, which is fine. But to be fair, the winner has to be someone who has consistently reported their results. If you still want to be included, you MUST send your results next week. To be eligible for the prizes, you MUST send your results consistently.

15-Sep
Ace
Amanda
Coll76
Dana
Denise - 1.3%
Erin C - 2.5%
Hoodie - 2.5%
Janice - 4.5%
Jeanette - 0.94%
Joanne
Katelyn - 1.18%
KK
Laura - 1.27%
Lisa - 0%
Liz
Lo
Marci - 4.5%
Marlene
Melanie
Natalie - + 0.8%
Rachel
Running 365
Stacey
Tammy
TammyRunsWV

Lehigh Valley Half Marathon

I ran the Lehigh Valley Half Marathon yesterday. Knowing I have the Philly Distance Run (half marathon) next weekend, I didn't race this. I ran it to see how I felt and to build some confidence for next weekend when I hope to go all out.

When I arrived to the start of the race, I did what every good runner does...I headed to the port o' potties. But couldn't find them. Hmmm. So I asked a volunteer where they were and he said, "they are on their way, they aren't here yet." Um, what?? Not here yet?? Seriously, people, there was only 30-40 minutes until the race started at this point. It's not like I showed up the day before looking for the plastic crapper. Thankfully, there was a hotel right near the start that was allowing runners to use their bathrooms. Crisis averted. They ended up showing up with about 5 minutes until the start of the race and at that point they still had to be unloaded from the truck. Something they need to work on for next year.

I ran this race with Coach Jack, which was great. It was so nice to not look at my watch and to have someone to lead the pack. We were targeting a 1:50 finish, which is an 8:23 pace. The course was so nice and I highly recommend this to any local runners who are looking for a good half next year. You run a canal path along a river and are shaded by trees for almost all of the race. It's a very flat course with a few little inclines and the surface is mostly gravel or dirt trail. There are no spectators so I think it would be a pretty lonely marathon, but they were well stocked with water stations and volunteers.

The entire race I felt great. We were running slightly quicker than an 8:23 and I couldn't believe how comfortable the pace was. The best part is that this was my approximate pace for Philly marathon if I want to qualify for Boston with a 3:40. Considering I have done ZERO speed work, I'm ecstatic about this. I ended up finishing in 1:48:30 without putting much effort in at all. I picked up my pace for the last 2 miles, finished strong and still had a ton left in me.

So I'm ready to race PDR next weekend. My half marathon PR is a 1:46:48. According to Coach, my recent 5K time says I'm in shape for a 1:40 half which would be a 7:40 pace. I feel like I have a lot of wiggle room for what to shoot for next weekend and am of course going to go for a new PR. Since I totally lack in the confidence department, I'm scared to shoot for a 1:40. I think a 1:45 would make me very happy and if I can get anything quicker than that...of course I'll take it!! I'm just hoping I feel as great as I did yesterday.

Here's my schedule for this week:
Mon - 3 mi
Tues - 6 mi, 6x50 strides
Wed - 5 mi
Thurs - 6 mi
Fri - 4 mi
Sat - off
Sun - PDR half marathon



Oh, and my medal from yesterday. I love the green ribbon.

Snot Rockets

Cooler temperatures and the remnants of a cold make for some great snot rocket conditions. On my run last night night my nose was running like crazy. Last winter I gave myself some pretty nasty cuts in my nose from wiping my nose on my sleeve. These in turn would bleed whenever I blew my nose (or wiped it on my sleeve again). It really sucked and I don't want a repeat of that this year. I know some of you are thinking that I could just carry tissues, but they get all damp and gross and if I have tissues on me, let's be real, I better save them for when I have to poop in the woods again. So when snot started running down my face last night, I was left with either sucking it back up into my brain or shooting it out. I opted for the later. I've never really blown a snot rocket before and the first few were quite messy, but by the end of the 7 miles, I was blowing them like a champ! I did learn a few things while perfecting my skills...

• You have to wait until the snot is low enough in your nose. I prefer to wait until it feels like it's about to drip out.
• Make sure you cover the opposite nostril tightly. I like the bent pointer finger, using the knuckle to plug it up.
• Turn your head!!! This was a messy mistake I made early on in the run. You want to turn your head to the side you're blowing out of.
• Shut your mouth and blow a quick, but forceful, bit of air out your open nostril. You want this to be quick and strong.
• Watch it fly!!

Might not have been the most lady like thing to do, but I'm proud of myself nonetheless.

Hope everyone has a great weekend. I'm running the Lehigh Valley Half Marathon on Sunday. I'm not racing it but running it as a tune up for my half next weekend. I'm running Philly Distance Run the following weekend and I'm going all out on that one.

And to make your day, here's a short video. This kid would make any mother proud. http://www.killsometime.com/Video/video.asp?ID=257

Seven with Strides (and Week 3 Results)

Man, work is just crazy. The only good part is that I'm constantly on the go so I feel like I'm getting some extra exercise in running all over the site!! Running has been going really well lately. I've been enjoying it much more and loving the cooler weather. It's amazing how much quicker you can run without the oppressive humidity. I did another stride workout last night. 7 miles with 8 - 50 meter strides. I absolutely LOVED the run. It felt so good to change up the speed and I found myself feeling really comfortable with the quicker pace. I paid close attention to my form and breathing and everything just clicked and felt good. I have another stride workout tomorrow with 100 meter strides and I'm already looking forward to it.

A little late, but here's my schedule for the week:
Mon - 5 mi
Tues - 7 mi (8 x 50 strides)
Wed - 5 mi and P90X
Thurs - 7 mi (4 x 100 strides)
Fri - 4 mi and P90X
Sat - off from running, but will do some P90X since I missed Monday
Sun - 13.1 mi (Lehigh Valley Half Marathon)

And what you've all been waiting for...Week 3 results for the Weight Loss Competition! Click here for Week 2 results.

Ace
Amanda - 0.07 %
Coll76 -
Dana - 1.7 %
Denise - 1.3 %
Erin C - 2.0 %
Hoodie - 1.38 %
Janice - 4.5 %
Jeanette - 0.31 %
Joanne -
Katelyn - +0.59 %
KK
Laura - 1.27 %
Lisa - 0 %
Liz - 1.4 %
Lo -
Marci - 2.0 %
Marlene - 1.0 %
Natalie - 0.7 %
Rachel -
Running 365 -
Stacey -
Tammy -
TammyRunsWV -

Sunday Funday

It's amazing how much nicer a Sunday is when you know you don't have to work the next day. I wish this was every week!!

So far the long weekend has been going great. I got my 14 miler in on Friday and that was a great way to kick things off. Of course, a half mile into it I had to find a bathroom. Luckily I was near a high school track which wasn't locked and I was able to use the bathrooms there. I was in a residential neighborhood and it would have sucked to have to duck into someone's backyard. Eeek.

My off day was scheduled for today but I decided to take yesterday off instead. I went for a nice walk then did P90X. I did the leg/back work out and am feeling the effects of the squats today. But it's the good soreness. I've missed my squat Sundays!! It's absolutely beautiful out right now so I'm about to head out for a run. I have 6 to do but think it's going to be hard to stop...it feels like one of those days where it's just so nice you want to keep going.

Before I leave, I wanted to tell you guys about Sensible Foods. They are "crunch dried fruit snacks." Each bag is equivalent to one or more of you daily fruit or vegetable servings and they are 100% natural, gluten free with no added sugar or preservatives. These snacks are really crunchy and the natural flavor is intense. I thought they were a great on the go snack and I felt good eating it knowing I was getting a serving of fruit/vegetable without the added sugars in other dried fruit. The cost per bag (0.75oz) comes to about $1.70. While I really liked these, I'm not sure I'd pay almost $2 for a bag. If you're looking for a satisfying snack that will fill you up, I don't think this will cut it. But with that being said, I love the idea of having these on trips, where you don't have many healthy options. They are an easy way to get some fruit/veggies...and they taste good. Based on taste alone, I'm giving these 7 biscuits.

Strides

I did my first official speed work out this week. I say "official" because I never followed a training plan which incorporated speed work. I used to just jack up the speed on the treadmill and call it speed work. But this week I had my first "stride" workout. While out on my 6 mile run, I was to up the pace to race pace (5k) for 50 meter stride outs and do this 6 times. Since I have no clue how far 50 meters is, I timed them for 15 second intervals. The purpose of these is to get used to running at marathon pace and to be comfortable at it. I was suppose to pay attention to form, breathing, relaxed pace, etc. While these were not suppose to be sprints, that's sort of what they turned into. I suck at pacing myself. I also thought it was really hard to settle into a 5k pace when I only had 15 seconds. By the time I picked it up and looked at my watch, the 15 seconds was practically over. While it may not have been the most effective stride work out, I really enjoyed it. It was fun to change it up and push myself and it's been feeling great to run a little faster these days. I felt SOOOOO slow during and after that Ultra training.

I'm changing my schedule up a bit since I have off tomorrow (4 day weekend here I come!!) and doing my long run tomorrow. The weather has been beautiful...I'm really looking forward to a run in the cool morning weather.