Day 3 Training

Track Gang

Speed workout tonight! I have a love/hate relationship with that track. Speed workout's hurt so good. Tonight's training schedule called for 5x400, which is actually an easier workout than I have been doing. It was a perfect night at the track, and a great group of people always show up. Watching some of these guys run is like watching a pack of cheetah's; they are soooo fast. My splits tonight were better than last Tuesday's splits, so the effort is already paying off. Today was a killer day though. I rode 11 miles of hills this morning, and my hammies were tender from all those damn (down) dogs at yoga yesterday. When the second day sore hits, its actually a good time to do more work, it lessens the pain.

SPLITS
1:58
1:56
1:57
2:00
1:59

Ready to Ride

The Ride!

Money Saving Tip...

If you are looking to purchase a yoga mat, I would like to recommend going to TJ Maxx or Marshall's. They usually have an excellent selection of mats, and are about half the price of what they cost at a sporting goods store, or even Walmart, and you will have a better selection; at least that is my experience here in Las Vegas. I would also recommend getting an extra long mat. I am 5'7" and I absolutely use the whole mat, and appreciate the extra length, so I don't have to lay on the dirty gym floor.

Day 2 Training

Today's training schedule is stretching and strength training. I went to 24 Hour Fitness early this morning and did a yoga class. I had not been to this instructor's class before, and was not getting too excited when she popped in the soundtrack. First, this was supposed to be a contemporary yoga class, and that usually means that the instructor's use music that is either modern, or at the least, neutral. But, this lady pop's in nitty gritty finger cymbal, chanting authentic music from India - not my favorite, and I hate it when it is too loud, and virtually impossible to hear the instructor. Yoga is not my forte, so I actually need to see, and hear what is being taught. I really just want the stretching, I'm not in it for the cultural experience, and I don't namaste. That's just me.
The routine actually turned out to be perfect for a runner. We did a lot of triangle moves (5 pointed stars), and balancing motions. These are really the best yoga moves for runners. We don't need triple inverted hanging sloth's, and other pretzel twisted animal name maneuvers.
I felt really good after the class & I had successfully blocked out most of the music. I would really rather just hear a nature soundtrack. I must say though, I really HATE downward facing dog. This position get's used more than any other, and I swear the instructor's just LOVE seeing the participant's heads swelling up and getting red like a big, fat, overripe tomato, because they leave us in this position forever!
I found this article pertaining to yoga, and the benefit to runner's. I am definitely looking forward to trying this after my next distance run.
http://www.runnersworld.com/article/0,7120,s6-238-409--12827-0,00.html

For strength training I have a four day rotation that I have used ever since I began weight lifting. Today my workout was delts & calves. My routine is as follows:

DELTS
military presses 3 sets 12 reps with 20# dumbbells
front arm raises (alternating) 3 sets 12 reps 12# dumbbells
bent over dumbbell flys 3 sets 12 reps 20# dumbbells

CALVES
standing calf raise machine 3 sets 12 reps 70#
seated calf extension 3 sets 12 reps 135#
seated calf press 3 sets 12 reps 70#

*note: when using machines, each machine can be weighted differently, so adjust your weight accordingly. This is what works for the machines I use at the gym I go to.

Little Red Riding Hood

Again, I was one of the fortunate people to secure a spot in the Little Red Riding Hood Bike Ride. This event has been taking place for 24 years, and each year it becomes more popular. Due to permit restrictions in the towns that the course runs through, the ride has a limit on participants, and a limit on riders for the century distance--only 1,000. 3,000 women will be pedaling off on June 4th for one of the following distances: 18,36,50,80, & 100 miles. This will be the third year that I will be riding. Year one I rode 80 mi., year two 100 mi., and this year the 100 mi. again. I knew from registering the previous years that spots would go quickly. LRRH sold out in less than 24 hours this year. I basically stalked their website, waiting for them to open registration. Due to an error on Red's part, their link did not work properly, but I knew to go directly to active.com to get registered, so I was able to secure bib #110, my aunt, cousin, and two friends were also able to get in. I am so glad that we all were diligent in getting registered! We are going to have the best time. This is a first ride for my Aunt Faye, Kaedell, and their friend Karen. My friend Laurel will be riding for the second time, she rode the 100 miles last year--both of our first century.
This ride is truly one of the best all women's ride, and I love the beautiful scenery, and flat course. If you are interested in cycling, giving it a try, or participating in your first organized event, then this is one that you would definitely want to try for! If you are interested in finding out more about LRRH follow this link: http://www.littlered2011.blogspot.com/

Little Red 2009

*each year has a different theme, 2009 was a hula/pink theme

Finish Line!

Beautiful Scenery

Pre ride start in front of my favorite sock sales trailer...LIN Socks!

Little Red 2010 with a Wonder Woman theme.

I can't wait for this year's ride, we are all going to have so much fun, and the 50's theme is so cute. I'm going to put together a 50's iTunes play list in keeping with the theme. Any suggestions? I've already got the entire soundtrack of "Grease" on the list.

Day 1 Training

Today is day 1 of my training schedule, and I am adjusting it a bit. I am actually starting with a five mile run, as I have been keeping a six mile base, so I could run 5K's and 10K's without much effort.
Tonight I left at 18:00 for my run, it was about 50 degrees out with a 6mph wind.These are pretty decent running conditions. For this temperature I wear thermal running tights, an Under Armour compression long sleeve shirt, and a technical fabric short sleeve shirt over it. I also wore my running mittens (which I LOVE) - perfect.

***DISCLAIMER***



I feel I need to let you know that what works for me, may not necessarily work for you. I have a flaw--I have no fear. I run when it is pitch black out and I can not see the road. I run on the wrong side of the road (I'll explain why in another post). And, I don't worry about cars, dogs, strangers or any other variable that can come up on a run. But, just like not everyone can have Lance Armstrong's endurance, and not everyone can have Michael Jordan's wingspan; you have to find what works for you and not necessarily what works for me. So, adjust accordingly for any advice that you take away from this blog.

So, it was very dark out on my run, and I like it. It's kind of like riding the Space Mountain ride at Disneyland. The mind go's into a different mode of operation when running in the dark and you are unable to see elevation changes or obstacles. I am able to go into a zone where I just focus on the mechanics of my run. Fortunately I run a course that I have logged hundreds of miles on, so I know what my obstacles are likely to be. My stats for tonight's run are as follows:

distance     5.11 miles

time           55:31

pace          10:50 min/mile

calories      643

Overall, not a bad run. I'm not worried about pace when I am running with obstacles, like not being able to see, and I have a couple of intersections I have to wait at.  So, I am fine with tonight's efforts.

The Plan!

My training plan comes from http://www.halhigdon.com/. Hal's plans are easy to follow and they are free to download. If you are ever looking for any kind of running plan, stop at Hal's first. I am going to be following the intermediate training plan as I have a pretty strong running base - I've been running for 10 years, and my long run each week is usually 6 miles. So, basically I'm halfway there! I also like that he advocates incorporating strength training & stretching into a running schedule. Core strength is especially essential for the distance runner. I love the stretching as it keeps the muscles elongated, and body parts are stretched out and elastic for the demands of running.
I am adjusting the beginning of my day 1 just slightly, as I am already used to running 6 miles on Sunday's. I will also be incorporating some cycling into my routine as I have a century (100 miles) ride two weeks after my half marathon.
Here we go!

Beginner 12 Week Schedule

Intermediate 12 Week Schedule

Ogden 1/2 Marathon

I was one of the fortunate few who was able to secure a spot in the upcoming Ogden Marathon which will take place on May 21, 2011. The event sold out in record time; partly due to an article which appeared in Runner's World magazine, which stated that Ogden was one of the "best" marathons to run. There were a lot of people that were disappointed that they were not able to get in ~ early birds get the worms.
I am particularly excited to run this race as Ogden is my hometown. I will be running the 1/2, which for you non-runners is 13.1 miles. The run begins up Ogden Canyon, and the first 7 miles will be running down through the canyon, then onto the river trail. I run the river trail every time I visit Ogden, so that part of the course will be very familiar to me. It will be interesting to see how a 4' wide trail will handle so many runners, as both the 1/2 and full distance will be using this route. The finish line is down Historic 24th street at the train station - flat, flat, flat! We runner's love flat running, because flat equals faster.
This will be my third half marathon. My previous two were in Las Vegas, so Ogden and it's altitude will be a new challenge.
I will be posting my daily runs, and schedule here, as well as tips, thoughts, and ideas as they come. I would love any input or questions.

Happy Trails!