5k runs for my reference

Whenever I run a 3 miler, I've been adding in the last tenth, to kind of base how I'm progressing. Posting here so its easier for me to see.

7/24/12- 47:31
7/26/12- 45:36
7/31/12- 42:31
8/4/12- 46:48 (treadmill run, notoriously slower than usual)
8/14/12- 39:07
8/18/12- 38:41

So generally, getting faster except that dastardly treadmill run. I've not been pushing myself like I would in a race, so maybe when I actually race a 5k again I'll be able to PR? I'd need to do faster than 33:51. I think its possible, so we'll see.

A few of these have been on a track and I'd do a jog the first 400m, pick up the pace for the next 800, and really speed it up the last 400. Rinse and repeat for the 3 miles, then the last tenth, really bust my butt. The run on 8/14, I got down to a 9:05 pace for the last tenth. Not too shabby, eh?

I'm running a 5k on Saturday, but it will be after running 10-11 miles, so not expecting anything spectacular.

But those times above, the fact that they are improving...gives me hope.

slow running or running slower

I've struggled since I hurt my shins/calf with the fact that my running is much slower than I desire. It is really starting to frustrate me. Looking back at my data from last August, it seems I'm in the exact place I was a year ago. I know that's not true because at this time last year, I'd never run further than 3 miles...ever. Now? I regularly run 4+ miles, even rocked out a 10 miler this past weekend. Maybe I should be be more focused on the miles I'm getting in, instead of on the amount of time it takes for me to finish them. Maybe the slowness is due in part to me missing almost a whole month of summer heat acclimation?

Enough of that. I'm right on track for my half marathon training and will be until the end of this month. I've spent most of my long runs on my own (except for two done with Retta and LaTanya...who rock!). I had picked this one location to run two of them. Mainly because it had a 2.3 mile loop and I figured it would be easy to refuel. It sucked. I need to find a better place to long run when I'm on my own.

The best long run was definitely this past weekend with Retta and LaTanya. It was the longest run ever for both of them. It was my 3rd longest run ever (my first 10 miler was in March and the half marathon). LaTanya was really only planning 6, but at the turn where she was going to have to go, decided to stick with us for the 7.5 mile loop at RTB. We got back to the parking lot to refuel and head out for a few more miles and she tagged along. They both rocked that run. We walked a lot of it, but that's okay! Looking at my data (cause I'm a geek), when we did run, we were running between 12:30-14 minute paces.

The best shorter run was this past week. I've been running on a track at my daughter's school with some other people on Tuesday mornings. They do more speed work, I'm just there to get my miles in mostly. I started out just jogging along, figured I'd do that then pick up the pace a little for the last quarter mile, not so much that I was struggling...but enough that I'd feel it. Did that and finished 3.1 miles three minutes faster than the last time I ran the distance a few weeks before. I busted my butt the last tenth and ran that at a 9:05 pace.

So maybe my speed (ha!) is still there?

Sweat Your Thorns Off 5k Virtual Run Report

So, there is a post I really need to write, but just haven't gotten around to it. In the meantime, I participated in The Boring Runner's Sweat Your Thorns Off Virtual 5k. I had 3 miles on my schedule for Saturday anyway, so decided to tack on that extra tenth. I was supposed to run on Friday as well, but took it off after I got the blister from hell from Wednesdays run. On the recommendation from some running friends I purchased New Skin and the Blister bandaids. They were gifts from the gods.
Blister immediately after Wednesday run. (toe had blistered 1.5 weeks before, skin finally broke, had to trim it, got a new blister on raw skin)

toe all bandaged up and ready to run

got out one of my favorite running shirts. it was my first "real" running shirt. prior to this, I'd run in cotton *gasp* all the time.

got my trusty shoes, which had the D-Tag from my last race still on them

so I had to run on my treadmill. it was my weekend with the kids. I have a love/hate relationship with my treadmill. The kids were finishing up watching Ramona and Beezus (great movie, watch it!) from the night before, so I ran while watching it. I love my treadmill because I can run whenever I want to. I hate it because I am absolutely effing slow on it. I swear those who say they are faster on a treadmill are on crack. Give me the outdoors, even if it is hot, any day. I finished my 5k in 46:48 which is horribly horribly slow. Even for me, who is, well...slower. But I did it. 

The highlight of the run was that I forgot to put on my trusty Zensah calf sleeve which I've been using to combat my calf strain/shin splints. When I finished, I realized that I had absolutely ZERO pain while running...so maybe the treadmill is good for something?

and just in case anyone wanted to see another gross picture of my toe, here is the post shower toe picture in which the band aid was removed.

we are...Penn State!

I grew up not really caring about college football, major league sports was it for me. I then married into a die hard Penn State family (ex in-laws even skipped our wedding in favor of a Penn State game). I grew to love JoePa and the Penn State. I watched every game I could  on TV. So last fall when the shit hit the fan, I was devastated. I won't go into who I believe is at fault, but you could say that I agree with what I'm posting below that was written by an Ohio State fan. I love my Nittany Lions and I will continue to cheer and support them through the sanctions that I think are ridiculous (not all, just most of them). We are!

"As a graduate of The Ohio State University, I never thought that I would be writing about anything that related to Penn State. But, I can no longer take the ignorance and lynch mob mentality of many of the media outlets, as well as the general populace.

It has always amazed me that we (readers and listeners of mass media) have become so lazy that we swallow every morsel of so called news as gospel. Lest we forget that the media must sell their wares in order to remain in business. With the advent of ever evolving technology that task has become increasing more difficult. As a result, the media too have evolved.

What used to be a respected profession, where journalistic integrity and the reporting of the facts were not only the norm, but were sacred and guarded, has now become a mission to remain relevant and profitable. Their integrity and reporting of the facts have often taken a back seat to the sensationalizing of some facet of the news.

It’s no longer good enough to simply report the facts and allow the readers or listeners to form their own judgment or opinion. Many articles today are merely watered down editorials with morsels of the truth thrown in so one could call it a news article.

I believe that the media are the most powerful people in the world. We have been led to believe, in fact brain washed in a sense, to accept the words of the media as an unbiased and fair representation of the facts.

The Sandusky Sex Scandal, or as it’s better know the Penn State Sex Scandal… because the word “Sandusky” won’t sell as many papers or TV ads as “Penn State”, is a prime example of the media gone wrong.

I continue to be amazed by the irrational comments from generally intelligent people. Their naive acceptance of the media’s portrayal of the students/athletes, as well as Joe Paterno and other officials at Penn State is very bothersome to me and it should be to you.

For those of us who have actually read Louis Freeh’s report (which is the most comprehensive study about the Sandusky Sex Scandal) with an open mind, it must make you wonder about a number of things.

One of the most basic tenets of the entire document has been largely ignored by media. The report clearly states that in 1998 an investigation took place regarding Sandusky and alleged misconduct with young boys. The District Attorney along with the police department and several state organizations conducted numerous interviews. School officials, parents and alleged victims were all questioned. The investigation was closed and no charges were filed. Sandusky should have been stopped in 1998. He wasn’t.

The report went on to say that law enforcement and child welfare officials were ill equipped and not sufficiently trained to adequately recognize and handle adolescent sexual abuse. What? Why isn’t that the headline? Apparently, that won’t sell as many ads or newspapers.

That one sentence shines a whole new light on this entire tragedy. If the professionals who are hired to serve and protect didn’t have the proper knowledge, training and education as it pertained to adolescent abuse, what makes everyone think that a football coach or academic officials should?

However, not one media outlet picked up on that and reported the finding. Apparently, it wasn’t sensational enough. In 2001, having been through a Sandusky investigation just three years prior, Joe Paterno reported yet another incident to school officials. Knowing the result of the 1998 investigation, one might understand (not condone, but understand) why, after the initial report was filed, there was limited follow up on the part of Joe Paterno.

There’s no doubt that Paterno and school officials made some horrendous decisions. But, so did the law enforcement personnel and state agencies who were supposed to be knowledgeable about pedophiles and their characteristics.

I question why the media and many of you are holding a football coach and an administration to a higher standard than law enforcement and agencies whose job it is to protect all of us? Would you hold Child Protective Services, State Police or the District Attorney responsible if the Nittany Lions lost a football game? Of course not. It’s irrational and idiotic. I’m not downplaying the acts of Sandusky. They were horrific!

Further, I’m not defending anyone, but simply pointing out the fact that the mob is trying to condemn Penn State’s current students, athletes and officials for grievous acts committed 12 or 14 years ago. For the most part, today’s student body at Penn State were just getting out of diapers when these acts occurred. How is it rational or just for them to be punished?

One final thought. During the same time frame of 12 to 14 years, the students at Penn State have raised and donated nearly $100 million dollars for research and a cure for pediatric cancer. Thousands of young lives have been saved or made better because of the students at Penn State. Let’s stop casting aspersions and not forget all of the good they have done.

So, before you jump on the band wagon, perhaps you should know the facts and not just what the media want you to believe.

I’m proud to be a Buckeye, but feel very sad for the victims, students and everyone who calls Happy Valley home."

in which Katie walks and runs

Mentally, Tuesday and Thursdays runs just sucked. I can't even think of any redeeming qualities from either run. They frustrated me to no end. The one benefit was the Orange Leaf after Thursday's run to celebrate Krissie's anniversary. So needless to say, I was dreading my weekend runs. Kids were going to their dads on Friday (and the girl child screamed and cried "but I want to stay with you mommy!"...nothing like breaking my heart. sigh...love that girl.). I had plans to run Saturday in Midway and Sunday at the RunTheBluegrass course.

Saturday's run was supposed to be 8 miles. I had considered doing it at RTB, but decided I didn't want to do all those hills. So Midway it was. I ended up running with a new friend. I had set my Garmin to run 4 minutes, walk 1 minute. That lasted a good while, but we eventually just started walking when we needed to. It was a great run. Not awesome, but MUCH better than my weekday runs. The almost two hours that it took seemed to go by so quickly. I rarely had company for any long runs when I trained for RTB, so to have someone to chat with mad a huge difference. I honestly don't think I would have gone the whole 8 planned if I hadn't had company. The best part was that it was her first run at the 8 mile distance and watching her feel that accomplishment at finishing, was pretty damn awesome. 

The rest of the day consisted of donating blood, stopping at a yarn store, going to the library (picked up info about being a soccer mom, really just the registration though). Went home and tried to nap, that didn't work as well. Went to a friend's house for girl's night and stayed waaaaay too late and ended up getting home at 1:30am and after getting stuff ready to run in the morning, got in bed around 2am. 

Sunday I had decided to run 4, but had originally been open to doing the 7.5 mile route as well. Though after the lack of sleep, I decided the 4 mile course was a better option. I woke up a little after 5, left my house a little after 5:30, met someone who lives near me and we drove together to Keeneland. The run started out bad again. For some reason my legs just don't want to move when I first head out. My body started to get with the program a little better for the second mile. I stopped and took some pictures, it is such a gorgeous course. I honestly don't think there is a more beautiful place to run. The third mile rocked. A little into the fourth mile, passed someone who had started out before me, it was nice to know that even though I felt like my legs were lead, they were still going strong even at the end. The last quarter mile of the run, I was busting my butt, trying to be just a little faster in the fourth mile than I was in the third. It was worth it, I consistently had negative splits the whole run. 

I got to thinking about why I'm going much slower than I used to. I never had a chance to acclimate to the heat with the weeks I had to take off. Which is another good reminder to be okay with going slower now. I'll be good come fall when the weather cools down some.

the week thus far

So Monday I did Bob Harper's Totally Ripped Core workout. Oh. Em. Gee. I dripped sweat. More than I do when running for the same amount of time. I wasn't that sore...so I think I need to work on tightening my core a bit more when doing the exercises. There were some that were extremely difficult for me, but I figure it'll come to me in time.

Then later? Spent two. Yes, two hours at the pool with my kids. I really don't know how to mark it in MyFitnessPal because I'm not swimming consistently for two hours, but there was time that I did swim some laps or I was treading water or doing aqua exercises. So far I'm just counting half the time I spend in the pool.

Tuesday I spent an hour in the pool with the kids, then headed to West Sixth for their Run Club. Got in 3 miles. The first one, was awesome. The last two...not so much. Ended up walking almost the whole last mile. I don't think I was hydrated enough.

Today, I set my alarm to get up for Bob Harper's Yoga for the Warrior DVD. Yeah, didn't get up. Headed to swim with the kids in a little bit and will either get it in after lunch or I'll do it tonight after they're in bed.

perseverance

Despite my fears, I shall persevere. I went out for a bike ride last Wednesday and decided while I was out, I might as well throw in a short run. I ran 2 miles. This time last year? That was a long run. While the run it self just sucked, my leg hurt, it was hot and humid at 4:30pm (what was I thinking?) and I didn't bring enough water...it made me feel better about running in general. After I ran, I hopped on my bike for about 5 miles. My knee bothers me somewhat so cut my ride shorter than I had planned. But I did it. I was afraid to do it, but I did it.

Today/yesterday (the 15th) started my re-training for the Iron Horse Half Marathon (IHHM). While I don't get the 16 weeks that I want, I have 13 weeks. Not the optimal amount that I wanted, but I will do the best that I can with the time that I have. So I will start posting about my runs, cross training, etc...

Sunday- Rest day (swam with the kids, did some mini laps of freestyle in between carting kids in the pool)
Monday- Cross training: Bob Harper's ripped core workout
Tuesday- 3 miles
Wednesday- Cross Training: Bob Harper's yoga dvd
Thursday- 4 miles
Friday- Rest/swim
Saturday- either 4 or 8 miles or more...who knows.

Once I started doubting myself, friends who aren't runners kept coming and telling me how proud they are of my running. That they're so glad that I do this for myself and commented on the weight I've lost this year (18 lbs since January, almost 30 lbs from my heaviest 3 years ago). I know I can do this and I will do it.