Marathon Training Week 7 Day 1 ~ 19 miles!!!!

Today's run was going to be just another run...NOT! Today's scheduled run was going to be a 17 mile long run that would be the longest distance ever for both Emily and myself. We were both pretty nervous the past few days but that's how we roll.

I fueled and hydrated very well yesterday to the tune of an overnight weight gain of 3 lbs. It did not freak me out at all this morning with that gain because I knew what it was.

Emily and I got up at 4:30am this morning, rubbed our eyes and snarfed down oatmeal and whatever we could snarf down. We reached our starting place on the favorite bike path and geared up. Someone hadn't started her Garmin yet and that delayed us even more. I shall not name names LOL.

We finally grab our satellites and we are off on our 17 mile journey. Emily and I haven't run together in a long time so we had alot of world problems to solve like we always do. Well, that and gossip. We had so many stories to tell that we were belly laughing hard. That was for at least a few miles. Miles that flew by! Here are some things we saw along the way including a water skier at 6:30 in the morning! Hardcore much?

By now we are into our run and feeling very very good with no bugs in our legs to work out at all. We were so prepared for this run that I hadn't really expected anything. By now, we are at the area where Jim and I usually start our runs when we come to the bike path together.

The Celebration Belle

At this point we are deciding how far west we should run so we decided to simply run in that direction until we hit 5 miles then turn around and by the time we get back to the car it would be 10 miles. So we did just that.

Emily doing what I tell her to do like a good daughter in law

At this point we are still goofy as all get out laughing at our own jokes and having a blast. We toodle along our way as I continue to snap more photos that is usually Emily's job. Ask anyone in my family...I am not a good picture taker AT ALL. I just felt like it today. Mark the moment!

 Brand new Kone (elevator and escalator manufacturer worldwide)

Lock & Dam

We come up on the funniest bench location ever and seriously scratched our head over it's placement.

Emily enjoying the AWESOME view from aforementioned bench

At this point in time we are starting to think about digging into our fuel. We brought Fig Newtons, Gummi Bears and our usual gels. I am anxious to dig into the Newtons!!!

Yummo!!!!

We are now right across from the Rock Island Arsenal and I love the history of this place. It is still quite the place as a fully operational Army post.

Rock Island Arsenal Island

We reach our 5 mile turnaround point and do just that. Turn around LOL. We come back to a spot that has an interesting history. Sylvan Island. Emily has never been there so I took her over for just a bit.

We are back to the iWireless Center and head to the area where the Quad Cities Marathon starts.

 John Deere Commons

new Kone headquarters

We are now heading back to the bike path and a few miles from the car for refueling and hydration.

We hit the car and then on our way to East Moline and Hampton, IL. At this point we are unsure just how far we are going to go because we tend to be overachievers. We keep wondering what a few running mentors would say if we went too far past our scheduled 17 miles but we just had to do it. We decide on 18 miles. That is doable and not too stupid. Right LOL?

Off we go and we see itty bitty baby ducks with their mommy. So cute!!!!

By now we are getting close to Hampton that would be our turnaround. At one point Emily is wanting to walk as her MS doesn't play well with heat. I take off for the turnaround to make it 18 miles and get to thinking. I am feeling so good and nothing is twinging or twanging that I decide to make it 19 miles. So I head to the new turnaround and turnaround LOL. Ah, there is Emily! I thought she was just going to wait for me but NO. She followed me. Nutjob LOL.

We are now back up on the levee and we pass by one of the John Deere manufacturing facilities. Our family bleeds John Deere green since our daughter and son in law are both John Deere employees.

A sea of John Deere green!

At this point Emily is really feeling it and we part ways as she walks and I run. We do this often. I am now running past Alcoa to my right on the Iowa side of the river. This is another MAJOR manufacturer that the Quad Cities can be very proud of. They are an aluminum manufacturer for aircraft.

Alcoa

By now your eyes are most undoubtedly glazing over and if you have hung in there to this point...bless you LOL. I am at the end of my epic run and ready to get this party over. I am very very very giddy and mentally this day is epic. Emily and I needed this. We know we can do it. Emily finishes not long after me and we head to a picnic shelter to catch our breath and cool down.

Our plan for the week is two very easy recovery runs with nothing fancy added. Next weekend will be our scheduled 6 mile cutback week long run. I will do my strength training otherwise. Rest and recovery!

Stats: 19 miles; 4:30:32; 14:14 av pace; 1600 cals torched

Splits: 14:17, 14:13, 14:30, 13:58, 13:50, 14:13, 14:22, 14:09, 14:24, 13:59, 14:50, 14:34, 15:03, 13:56, 13:58, 14:54, 14:30, 13:34, 13:19 (negative splits, baby!!)

Until next time...

Toodles!

Marathon Training week 6 Days 2 & 3

Since the weekday runs are starting to feel comfortable and routine I will keep this short. My first weekday run was Wednesday morning early and it was a good one until I got GI issues that ultimately kept me home from work. I have no clue what that was all about but it was short in duration.

Stats: 3.15 miles; 40 min; 12:44 av pace; 292 cals burned
Splits: 12:50, 12:44, 12:37, 12:36 Negative splits, baby!


This morning I was on the streets by 5:30am and it is getting easier and easier to simply plant my feet on the floor at 5:15am and do what i want to do. Run. I am finding that I am now at that place where I truly love to run and I actually crave it. When I first started, I hated it. I forced myself to lace up and get out there. Once I was out there I just put up with it. Those days are behind me because I love to run!!! Shock, I know. Anywho, here ya go.


Stats: 3.21 miles; 40 mins; 12:30 av pace; 300 cals burned
Splits: 12:49, 12:22, 12:29, 11:39 Almost negative splits, baby LOL.


The other weekdays you can find me doing my three get in Shape Girl circuit workouts that I LOVE LOVE LOVE! Each 45 minute-ish workout is different and it's like Christmas morning when I print out my workout. Sometimes I swear at Kyra but 99.99% of the time I love her for planning such a great and effective workout. Thank you, GISG!!!


Next up is a complete rest day tomorrow followed by an epic 17 mile long run with Emily early Sunday morning. We are going to try Fig Newtons and Gummi Bears for fueling. It will be fun!!!! All 4-ish hours of purposely running slow!!!! Be there!


Until next time...


Toodles!

Marathon Training Week 6 Day 1

It's cutback week! Woot! Today's long run is scheduled to be a whopping 6 miles and I think I can handle that LOL. After last week's epic 15.25 mile run I am ready for an easy peasy jaunt. After the broiling temps the past few days we were greeted with comfortable temps this morning and it felt so good.

Jim and I headed to our bike path and arrived at 7am-ish and there were runners, walkers and bikers already out and about. We get geared up and on our way. Jim was going to see how far he could go as he is training for his Air Force 10k and me 6 miles.

I started out and I could tell immediately that my legs were heavy. I am still shooting for my 14 m/m long run pace and I am glad I did. Lead! Granted, there was stiff breeze in my face but what else was at play causing the sluggishness?

I had a banana and a thingy of Greek yogurt and perhaps that was not enough. I ate well yesterday and my hydration was also in check. Legs still recovering from Sunday's 15.25 mile run, the 5k Wednesday and the tempo-ish run on Friday? Perhaps and I am going with that. This is exactly what cutback weeks are for...recovery. I am so grateful Catherine and Cindy reworked our marathon training plans. THANK YOU!

I did take a Clif Shot Turbo at mile 4 to see if that would make a difference for future information and it did indeed seem to help! I ended with a negative split I believe or at least a sprint in the end. Fuel was indeed left in the gas tank. Sweet!

I returned to the truck and Jim was very happy with his 5 mile run and felt good. He is going to start increasing his distances so he is comfortable with the 10k distance.

Off for home toloads of laundry and a trip to WalMart. Yay. Not.

Stats: 6 miles; 1:22:50; 13:48 av pace; 488 cals burned
Splits: 13:52, 13:58, 14:12, 14:02, 13:45, 12:54

Next week is back to epic long runs with a scheduled distance of 17 miles which is new to both Emily and myself. The great news is she is coming up to join me and the group!!!!! Giddy!!!!!!

Until next time...

Toodles!

Marathon Training Week 5 Day 3

This morning was VERY warm and muggy from the early morning dew but I planted my feet firmly on the floor at 5:20am in order to be on the streets by 5:30am. I am actually loving my early morning runs because it is so peaceful with me, that lady that always walks with a coffee mug in her hand, the birds and yes...the paper dudes. We are all getting to know each other LOL.

Today was a normal 40 minute run at the pace of my choosing. This morning I chose a pace a little slower than my 5k lung blowing pace. I felt very comfortable from the gitgo EXCEPT for a sore hiney from my Wednesday GISG legs/core workout. yes, I still have some muscle soreness and I can tell you every muscle that was worked.

I was shooting for negative splits just because I felt like it and because I can. RAWK! I was not disappointed and here are my stats:

40:20; 12:15 av pace; 1/1 intervals; 300 cals burned; splits: 12:53; 12:15; 11:30; 9:56

Oh ya babee!!!! RAWK!

Feelin fine and feelin strong and feelin GIDDY!!!!!!!

Next up 6 mile long run Sunday for cutback week with hubby at our favorite bike path. Woot!

Until then...

Toodles!!

How I spent 4th of July 2012

The day started early as our family was running yet another race...the Firecracker Run in East Moline, IL consisting of a 10k, 5k, hospital bed races and kid races. It is a very well organized by the same fellow that puts on the Quad Cities Marathon. Joe Moreno knows how to do things right!

I was very undecided which pacing I would run but I settled on a nice Tempo-ish run. My marathon training pace is 14 m/m and this run would be around 12-ish m/m. It was VERY warm and muggy but hey...it's the 4th of July!

The cast of characters would be me, hubby Jim, DIL Emily (my running partner) and grandson Hayden. Son Matt was sitting this one out. Jim, Emily and myself were all running 5k's and Hayden the 1/2 mile kiddie run. I went to a very busy packet pickup yesterday and was greeted by my first taste of swag that Joe put together. That would be personalized bibs, a great tech shirt (yay!) and a huge beer stein all in celebration of the 30th anniversary of Firecracker which is obviously a Quad Cities runner's mainstay.

The kids spent the night at Hotel Rose (newly finished basement) and we all got up early as I mentioned earlier. We all know the routine and we are quite good at it. We carpooled and made it to race central. Did I mention it was warm? Need I remind you that it is 4th of July?

We didn't have a whole lot of time to spare and we found our spots in a VERY CROWDED starting area. Joe mentioned that Firecracker had a record number of runners but I don't know what that number is. Let's just say ALOT.

The canon sounds and we are off.

I settled into a comfortably hard pace and hit my stride early. With my cross training with strength training I am feeling stronger and can feel it in my running. Awesome! Even with the heat, I felt great and held a pretty even pace. The pace? 11 m/m!!! Not quite the 12 m/m I was planning but the legs wanted to run! Of the two weekday runs I always pace one of them at a quicker clip so this one fit the bill.

This 5k actually went by pretty fast because there were so many spectators along the course and that is always a great thing to see. The only thing is you round corner and then a curve and then the finish line is so far away. That tends to suck some wind out of one's sails but I just kept my eyesight at about 3 feet ahead of me and went inside a zone. That seriously worked week and right through the finish chute I go.

Catching my breath and putting the lungs back in my chest I reach for my awesome Firecracker Run medal. Great job, Joe!!! I head to the mister and then return to the finish line only to see I missed Emily but still waiting for Jim. He actually looked great in spite of the heat and it appeared he was enjoying himself.

We gather together and wait for Hayden's race. In the meantime I head over to the packet pickup to get a larger size shirt. Done!

Hayden and Emily are at the cutest start/finish line ever and Hayden finishes with a grin on his face.

With all races completed we head over to the post race area with food, beverages and beer. I have been 17 days beer free and I decided this was worth ending this streak and I was not disappointed. Now, my new no-beer streak begins!

We head home and after awhile the kids head home and I proceed to my workout room to do my Get In Shape Girl Wednesday leg/core workout. Done!

All in all, this was a great 4th of July and I am very happy...make that giddy...with my clean eating and my wonderful fitness regimen. I am feeling so good!

Stats: Firecracker Run 5k; 35:20; 11:11 av pace; 304 cals torched
Splits: 11:08, 11:23, 11:17, 9:46

Now for the photos!

~ Grandpa Rosies and Hayden getting ready to race~

 ~Hayden and Mommy pre-race for the Kid's race~

 ~The cutest Finish/Start Line ever~

 ~The usual Laurie/Emily post-race photo~

 ~Me and hubby Jim~

 ~Grandma Rosies and Hayden loving our bling~

 ~Yes, Hayden, you are too cute~

 ~Firecracker Run 2012 swag~

Happy 4th of July everyone!

Until next time...

Toodles!

Marathon Training Week 5 Day 1

Today's scheduled training run was a 14 mile long run and I planned on joining the Cornbelt Running Club's marathon training group that I belong to. Since I am THE slowest member I opted to crank out 4-5 miles at home before heading over to join the group. I did not sleep well at all last night and just watched the clock. The alarm was set for 4:30am and when the time came I got up, dressed, fed and out the door in the early morning light.


I planned on a 14 m/m pace and stuck with that as closely as possible. Instead of 2/1 run-walk interval I switched it to 1/1 and it worked very well and it felt great.


After hitting 5 miles I gathered my gear and headed across the river to join the crowd. It just felt like it was going to be a great morning and I was not disappointed.


I set out at my 14 m/m pace and tried my darnedest to stay at that pace and not keep up with my fellow runners. I finally grabbed a good groove and just ticked the miles off quickly. I was still feeling fantastic at mile 9 and thoroughly enjoyed the bike path, fellow runners and my own running.


I was even able to visit with a few members and that made the time go even quicker. At mile 13. 93 I reached the shelter house and noticed I wasn't at 14 yet so I set off to the west and kept going and going and going until I hit 15.25 miles...my longest ever!!!!


I was on cloud 9 and had a serious runner's high going. Why shouldn't I? Today absolutely rocked my running world. I am very honest when I say that I could have kept going! Being the smart runner that I am I stopped at the 15.25 and hit the grub and hydration that is found at our group run. That includes beer but I let that go since I am now 2 weeks alcohol free. Rawk!


Today was going to be a monumental mental day if I could pull it off. I was going to run beyond my longest distance ever and that is huge in order to retrain my brain that we will not stop at 13.1 miles. I was rewarded with my huge success. I feel absolutely fantastic physically and mentally. Today was HUGE!


Stats: 15.25 miles; 3:33:27; 14:00 av pace; 1225 cals torched
Splits: 14:14, 13:42, 14:05,13:47, 13:39, 13:05, 14:02, 14:15, 13:39, 14:29, 14:13, 14:15, 13:55, 14:53 (too much chatting LOL), 13:51


I deem today's long run a HUGE success and I attained the goals I set for today. I am very happy and confident at this point in the game. Next week is a 6 mile cutback week so my body has time to recover from today's new distance. Yay!


Until next time...


Toodles!