It was on the schedule

Yup, that's why I ran today. Wasn't really feeling it. I kept looking at my chart. It called for 3 miles. I ran 3.18 in 27:44, and that includes time waiting for traffic.

It was nice being out in the warm sunshine though. I need to get used to the heat. I also may have to get over my skin issues and get out there in a sports bra and shorts. Bare the belly and cool off better. Time to go shopping for new seasonal clothing.

I am going to research ways to control my pace. I do not seem to know how to run anything but one speed. It is frustrating me.

I do not want to burn out or injure myself through over-use. I am sore in so many places right now I want to cry. I iced and am now elevating. I am resting. I am taking tomorrow to continue resting and may even skip Thursday if this feeling continues.

How do you run slow?

Off topic maybe... It is 79 in my house and I am freezing and have no appetite

~Happy Running!

So many questions!

SO, I ran pretty fast on Sunday during the race... Faster than I though I could go! I decided to take it easy on my Monday run. Make it a recovery run because my muscled needed it. Well...

I took off work as I usually do and got ready to run. I started at South Park and did a nice 4.15 loop through the park and residential area. I really felt that I was just going at a slow easy pace. I was aiming for 8:45 to 9 per mile. It turned out that I went 4.15 miles in 34:55, giving me a pace of 8:25.

I do not understand it. I think I need someone to teach me to run slow. :) I did feel like I was taking it easy, so i guess that is ok, right? An easy run is supposed to feel easy. I didn't even kick it going up the hills yesterday, like I usually do. 8:25 is also fairly close to what my pace was for the 8-miler last Saturday.

As I run, I try to get my footfalls to coincide with my inhalations and exhalations. I was aiming for a pattern of slow intake and 3 strikes, and the same for exhale. That worked for a little while. It ended up falling back to my standard pattern of two and two. I did manage to get it back to threes for a bit, but it went back to twos. I have no idea what I am doing... All I can ever say for certain is that I love being out there.

I am going to try again today to run slower. Just for giggles, even though today is "scheduled" to be a tempo day. I honestly do think I need someone to teach me to run slow. It may help in the long run (HA! punny) to be able to run at a much slower pace from time to time.

~Happy Running!

My Anniversary Race: Kelly's Fun Run/Walk

Last year this is what it said for my standings [Sarah Malaney 61:40]

{the run is listed as 4, but runs 4.1}

Last year at this time, I was almost down to my goal weight. I thought I was in pretty good shape too... I mean, I kinda was. I was doing cardio 5 days a week. I was doing A LOT of Zumba!! That is a sure fire workout that burns a lot of calories. It wasn't running though. I wanted to get into running. My friend Jeannie talked  me into doing the Kelly's fun run/walk with her last year. OH MAN, it was 30 degrees out. I was not prepared for that kind of weather. Also, I couldn't run much more than a block or two before I was winded and had to walk. Jeannie was right there with me! We ran as much as we could and walked the rest of the way.

This year it will say [Sarah Malaney 32:56]

I can't believe what a difference a year makes. 

I caught the running bug with that race, and trained on my own to run the Bridge the Gap 5k in May.  I was also working through my father's illness and eventual death. It was a very hard time for me. I managed to take 3rd in my division in that race. It was my first serious competitive effort. I was still doing Zumba at that time, as I needed to remain with the "family" I had there. (I'm not sure if that can be followed... it goes with the times though, all jumbled together)

Running became my escape. My time. My way to refocus and get out all of the horrible thoughts going through my head. My method of regaining composure and self control. I can't say it is cheaper than therapy (I have lots of running gear!), but it sure is a healthy way to deal with issues.

Anyway...

This year I have been training for the 1/2 Marathon. I think it is really helping my "Short runs."

 I had a goal today. It was to cut my time almost in half. I pretty much did that. I couldn't be happier! I went from not being able to run 2 blocks to running 8 miles (and gearing up for 13.1)! In one year! I went out there today with the thought of just finishing in 34. Just getting in the miles. 34 minutes would still be almost cutting last years time in half too. I know I told people that was even my goal time. Today was no different than what happens to me on Tuesday and Thursday runs. I just let my body dictate what it wanted to do. Today it wanted to be fast! 8:02 per may not be fast for everyone, but it sure is for me! I didn't run that fast in high school, and definitely not as far. I only did short track with the 800 my longest race. I was able to converse with people along the way. I am still amazed at that. Maybe that means I COULD have pushed myself a little harder, who knows. All I can say for sure is that I KNEW I was not going to catch the woman who passed me unless I had enough reserves to really kick it hard. I may have been able to, if it wasn't for the HILL that is at the finish. Man. We both hard a hard time there. I could tell she was feeling it too. She was 6 seconds ahead of me. I could not catch her. Gives me another goal :)

I came in 3rd in my age division. The group was 30-39. 28th overall to come in. I can't wait to see the final results online. Until then, enjoy this pic of me as I was getting ready to head out the door. OH! and this other one, of my buddy Trista and me with the bagpiper!!

~Happy Running!

8 miles!!!

Well, ok, it may have just been 7.8, but close enough for me. There was a discrepancy between what the route showed and what the GPS watches said. I was running with guys that had Garmins on. (I really want one of them!)

Here is what MapMyRun gave for a summary today: 8.08 miles; 1:07:30; 8:21min/mi Ave Pace; 803 cal burn. I think I ran the course as mapped out online, but like I said, the GPS was telling a different story.

Start at gas station entrance of Hyvee, go to north entrance of south park, run through long loop of south park and exit at east entrance of south park, turn right onto to 12th street and continue onto cherry lane, turn left onto wilmar dr, turn left at Harrison st then turn right onto 20th st, turnaround at 20th and grove ave.


That is the course description from the map online as well. It is what I did... Oh well. Like I said, I need a Garmin! :)


Anyway, the run itself was AMAZING! We were asked to run faster (or at least make it look different) as we passed cemeteries and on Harrison. That was a total of 6 speed ups. I did my absolute best. I think the only one I didn't do, was the first because I forgot and was concerned with crossing the street safely! I stayed with some of the same people as usual, which makes sense, I guess, as we seem to have the same pace. I think it is easier for them than it is me, but I keep telling myself that I am still new! 


The course today was really relatively flat, minus South Park. But, hey, that's my park! I got it mastered! I really do love the hills there! :) Everyone in the group is AMAZING! I really wish I could get my schedule so that I can run with some of them more often. I think there is a group that runs Tuesday nights. I need to get hooked up with them and get out with them. 


I made the decision today that I WILL run a full marathon. It may not be this year, but I can only hope for it to be next year! 


I got done today and was feeling the best I have in a long time. The physical run, the emotions, the people. It all came together in me to center me and give me such a sense of peace and balance. 


I have some thinking to do about some things that occurred to me while I was on that long run. I love it!


~Happy Running! 

{edited to add pics!}

Why do my feet look so close together?

Almost 2 weeks! OOPS!

OK, I know I said I would do better. It has been almost two weeks since I last wrote. I have yet to make it a habit to sit down and journal my running. I really am working on that. ( I am! )

I have gone on 9 runs since the 25th of February. Overall, my time seems to be improving. I am really happy about that. Well, on the short runs anyway. I have been having a lot of fun on the long runs and going fairly slow on them as a result. Not that that is a bad thing :)

I want to share with you some thoughts I had post-run. They are copied here from my training log:

This was from 2-27-12, a 4 mile run, making repeated loops around South Park
It was 36 degrees outside and Sunny. It felt easy, except for the uphills in SP. went the "hard way" this time. following the flow of traffic. no traffic, but that direction. HARD hill, but kept pace pretty well.

9:40 first lap 1.13miles
19:20 second lap 2.26
28:32 third lap 3.39
34:46 for the last .6

if my memory is accurate. I feel good about that this time.

 This was from 2-28-12, an almost 3 mile run after work
It was 56 degrees outside, windy and raining. running in the rain is so very rewarding. I couldn't stop smiling!  Note: I was running uphill, against the wind, in the rain. <3

(The log shows 2.97 in 23:34. It was really 2.85 in that time giving me an 8:16 per mile, not the 7:57 it shows. Still, 8:16! WOW! I can really get moving on a flat surface!)
 
The next run was the same course as the 28th and I got it done a whole minute slower. Still an 8:37 per, so I really can't complain. it was 57 and sunny. I remember trying to run slow just to be out in the beautiful weather longer. It didn't work! I sure felt great though.

Saturday again!
7.09 miles in 1:04:59. It was 34° F, Overcast, and Windy. Fun run. Stayed with Susan for the first half. Had to get moving to keep going up that hill on Neiders. LOVE hills! 

I mean that! I really do love hills! I feel as though I have to push, and push hard, or I will start walking. I don't really want to do that. It was great for me that Susan understood my desire to just get going. She told me to move on without her. We'd meet up again at the end. I can say for sure that I ran a negative split that day.

After the run, I went to the Home and Living Show. We walked for a long time through all the vendor booths. I am not sure how I stayed awake for Church!

Sunday:
This was my anniversary. At first I wasn't sure I would run. My hubby and I went out for breakfast. It was something I asked him for, since we rarely get to do that alone together. We had a great time. Then we went shopping for a bit. He decided that he was still going to go to the gym as he does on Sunday. No problem for me. I went home to sit with my mom and the kids. Here was my Facebook status: Shawn is at the gym. Mom is watching a weird alien bug movie. I am going to nap! :-) Then this afternoon, I will get my run done. May be at the gym myself today. I ended up NOT at the gym, but back in South Park. It Felt great! I've got South Park nailed! As I got done, it started snowing. I was very tempted to run another lap, just to run in the snow. It was beautiful. I did promise myself though, that I was going to stick as close as humanly possible to the training chart and not cause overuse injuries again.  I got in the car and went home :)

Monday's thought:
I love running! Even more so when I go fast! Even more more when I get to talk to a great friend WHILE running fast! :-)  

Ran what amounted to an 8:12 per mile for 4.15 miles. All I can say is, I hope I got the distance right. I took advantage of a relatively flat finish to just get up and GO! Trista is great too, she understands that I need to do that from time to time. She can usually do it with me, but this time she just coasted on in. Again, this run had hills. I love hills! I just get going a bit faster as I move up them, then keep (as well as I can) that pace on the level and manage to relax that way. I don't feel like I have to slow down again.

I just may be doing something right...

I got my BROOKS PureFlow shoes in the mail!!! They were waiting for me when I got home!!!

 

Tuesday was windy!:
I got to "break in" my new shoes!
3:30pm: 73° F Wind: From SSW 29 mph
Just recorded what may be my best 5k EVER! 3.18 miles in 26:16!!!!! Wind? What wind? Hell yeah!

Question: DO new shoes make you faster? Well, maybe yes. Maybe no. It doesn't matter what you think, as I had one of the greatest runs ever! The wind was gusting 35-40 mph. I ran so that it was at coming at my side, not heading directly in it or with it. I think that helped as a resistance workout too, as I had to maintain my line in the road. It was AWESOME! I am starting to feel I can conquer any weather.

Wednesday:
Well, I have been doing all this training... I should make it official and sign up for the BTG Half, shouldn't I? While I'm at it, I may just sign up for the Hannibal Cannibal, too!  

HAHA! and I did! both of them! ;)

Thursday: 

Shaved off 12 seconds!!! How?!?!?!! 3.18 in 26:04!!!

OK, this one has me stumped! 12 seconds! I am still trying to figure it out. It was 76, Sunny, and Windy Tuesday. Thursday was 46, Sunny, with a MILD wind. WOW! What is happening to me? I really hope this is measured properly too! I get sad when I find out later that my mileage is off, and my runs aren't as impressive as they look. I never feel bad for running them though. I feel at my best while I am out there.

 

I have a lot of analyzing to do. I wish I could get a personal coach, then I could get really good feedback, not just me looking at numbers until they all blur together. I then take that blur and do research :) Sometimes what I think is backed up by what I find, other times I find information that helps me see how I have been looking at things isn't quite right. Another thing I wish I had was a diet coach. I know I could be eating better. There are days, like Wednesday, that I am sure I ate 3000+ calories. I don't like those days, but I am not sure how to eat properly any more! Oh well... another topic to research!

~Happy Running!

 

What an amazing group!

I can't stress enough how much I LOVE the group runs on Saturday mornings! Today we pushed out 6 miles and I felt like I could have gone 1 more after we finished.

Things started out with a small group prayer for the second week. I think that really helps me! I started out chatting with our "Commander" and it was great! She floats around and talks to different people during the whole run, and I love that. I found a couple of great people to run with after about the first mile. It was great talking about things we have in common.

When we hit the 3 mile marker, which today was the turn around cone, they had GU for us to try. I must say I wasn't impressed. The flavor wasn't great, but the worst part for me was the texture. I am very thankful they have these things for us to try during our training. I found something else at the grocery store to try next week. Next week will be my biggest miles to date! I can't wait! Anyway... After the turn around, I found a different set of runners to fall behind. These guys are great! I think they run together often. I stayed behind them until we got to the last turn and headed back up the final 4 blocks.

This is where things got fun! They didn't want to get "Chicked"... and the race was ON! Well, for a block... Then it was on again! I sprinted the last 2.5 blocks with this guy. I really need to learn the names of those 3. We raced to the finish, and Doug took our picture. If I find it online, I will add it to this post. It was amazing! I am sure he was smiling as much as I was. I am still smiling NOW just thinking about it! We both forgot to turn off our timers at the end.

It was that "high" that reminds me why I run, and why I race. There is a feeling of Euphoria when you give it your all and just GO! I need to enter a race sometime SOON!

Edit!

Here is the PIC!


~Happy Running!

56 degrees in February in Illinois!

YES PLEASE! I should have run in shorts!

What an absolutely beautiful day! I had it in my mind to go out for a slow run yesterday to just enjoy the weather and have a calm, peaceful run-ch, reflecting on all that is right in the world. You really can see the glory of God in all that exists on a day like yesterday!

Best intentions, aside... I ran 2.97 in 23:34. My best time yet! I do wonder, though, the accuracy of the run. I have yet been able to have GPS track me from my office.

I really couldn't help myself. Once I got off campus and hit Harrison, I just hit a steady pace and kept it up. I match my stride to my breathing and just kinda go. I feel like a machine at times. Everything moving like clockwork. At the same time, I feel nothing like a machine. I feel fluid and effortless; like I was designed perfectly for running. Everything moves just as it was designed and nothing hurts! 2 strikes, inhale; 2 strikes, exhale; repeat until finished. Well, in my case, it is repeat until the last quarter mile, then hit the afterburners :) My boss was able to see me come up the hill for my finishing stretch , and he commented on how fast I was moving. Long, sure strides.

Pure Joy!

~Happy Running

PICS! I finally have pics of me running!

I actually like one of them!

First I will start with one that isn't great, but has a lot to say:

A not happy slouchy runner on the right (ME)

A not happy slouchy runner on the right (ME)

A not happy slouchy runner on the right (ME)

WOW! Just look at that form! UGH! That's me on the right. With the white shades. So slouched. It's no wonder I felt like I was slogging thru the run that day. It was only 4 miles! That was also the day it was -3 with wind chill. Can you tell by how were are dressed? I have leggings under the pants... Can't say enough good about UnderArmor! 36m42s for 4 miles. 9:11 per mile. OK, not REALLY a bad time, but OH MY! I felt awful! I am trying to remember what I did before that run, so as to NOT duplicate it! It could have just been the cold though that did me in. 

I can't remember now what all I said about that day... Safe to say I am glad that day is over and in the books!

Now... If you would please turn your attention to this pic:

A Happy Runner! (ME!)

A Happy Runner! (ME!)

Form is MUCH better and look! That smile looks MUCH happier! Well, to me it does! This was grabbed RIGHT before I shed that outer coat. Such a beautiful morning for a run, that was. I was beginning to overheat a bit. I did these 5 in 42:38. That's 8:26per! So, yeah, I'm going with temperature being a major factor in how well I run.

I was off work on Monday and got my run started later than I had planned. Granted, it was earlier than most Monday runs... It was about 11:30, but the weather was BEAUTIFUL!  I was in South Park again for a nice 4 miler. I managed to get it done in 34:01 for an 8:31per. Clocked 36degrees and sunny. Seems to be just about perfect for me. I tried a different app for tracking thru GPS. It didn't work either. Said I went 3.67 and the map was seriously skewed. I think that park is bad for GPS. So many trees! It is beautiful though, and they have already measured it, so I did know I hit my 4 miles. It is my favorite Monday run. Next time I am going to push myself and head the other direction and fight that steep hill.

End of pics! I hope to have another after next Saturday's run. If I'm lucky Doug will get me again.

OK!!! Tuesday!!! I was in a tank and capris! How often can you say that in the mid-west in February!

I may bore some of you with stats, but I love numbers! I went 3.2 in 27:14. That's another run of 8:31per!! It seems to be a golden pattern. I feel powerful and amazing! It was 52degrees and WINDY! It was a great day to run, and I thought I'd try a different route. Well, it was great up until I came across a loose dog... in a sweater! Why was the dog in a sweater? Why was it running loose? I can't answer wither, but it sure irked me! After encountering the dog, I went back to my previous path. I had mentioned before that I tend to stay out of neighborhoods, just for the fact that there could be a dog. I like dogs. Just not loose dogs when I am running! You never know if they are going to decide to attack you or just bark obnoxiously. Thankfully this dog just barked and stopped approaching me when I yelled at it.

Today is a rest day, so I decided to get caught up on this blog. I may only be here every other day or so. Life is busy. I love it!

~Happy Running!

Sunday was BUSY!

I woke up Sunday morning and got dressed for a run. Of course, I had to go pick up my youngest from Grandma's, where he spent the night, and take him to baseball camp first. Ian had a blast, and didn't even notice I was missing for a half hour :)

I went a nice, slow pace for most of the run. 3 miles in 27 minutes. Good, easy recovery.

However, the Zumba-thon afterwards, for the American Heart Association, was not the brightest idea. I managed to tweak my knee and sidelined myself. Today my body aches all over and I am supposed to hit the road for 4 miles.

I think when I do get out to try, it will be quite a bit slower than normal.

~Happy Running

Many more miles unwritten

But first!! My training log shows 102.6 miles since January 1! WOW! ( and a few more since I wrote that, as I got interrupted while writing)

Today we went 5 miles as a group. The weather was PERFECT!  A few of us started out with prayer. That really added to the beauty of the day for me. It was a really great run. I ran a bit faster than I "should" have. :) 5 miles in 42:38. One of my fastest runs, but I have always loved 5 and 6 mile runs (since I discovered them) and can't wait to try more!

I told myself that I would blog my miles. I am having a harder time doing that than I had anticipated.

This week I decided to really push myself on my 3 milers. I did! Thursday was the BEST! I went 3 in 23:35!!! I can't believe it. I was fairly well toast when I got done, but it was needed. I have had a really awful week. Work has been somewhat stressful, and home has been VERY stressful. We have a sick cat. Not sure which one is sick, but it makes for a mess of a day.

Last Saturday was the COLDEST run I have ever been on. It was 15 degrees outside, I think, but -3 with windchill. Thankfully the group has veteran runners who give tips on how to dress. Thankfully I had my under armor balaclava also! That thing is fantastic. I went quite a bit slower last week than I normally do, and I am blaming the cold. :)

Tomorrow Ian has a baseball camp. He is excited! I hope that I feel he is under good enough care that I can sneak off for a recovery run. In the afternoon, I am going to go to a Zumbathon. Yup, 2 hours of Zumba to benefit Healthy Hearts.

Busy days...

~Happy Running