Archive | February, 2011

Pedestrian Crossing

28 Feb

It has come to my attention that drivers are totally unaware of runners – even when you are running right in front of their car! Last Wednesday my friend/coach Ryan, another girl, and I were all out doing a 5k time trial. We almost didn’t run at all since it was windy, raining, and about 33 degrees – but its still more enjoyable than having to run on the treadmill. So as we were almost through the 2nd 5k loop we noticed a car that was waiting to pull out of a restaurant parking lot. I thought “no biggie, she can totally see us coming”. WRONG!!!! As I was running by her car she totally pulled out and hit all 3 of us! Ryan was trying to yell ahead to me and tell me to stop because she didn’t look before she pulled out but it was too late – I was already in front of her car. So of course he tried throwing both of us girls out of the way and ended up running right into the driver’s side door of her car. Its funny now, but the only thing that was going through my mind as I was pushing off the car’s hood was “not my legs – I have so many races to run” lol So we checked oursleves out to make sure no one was bleeding or broken and finished our run. What I learned: While it is common sense to look to your right and left before you pull out of a parking lot, there are lots of idiots who don’t. Don’t expect drivers to see you. Later that night my left shoulder started tightening up and then started hurting pretty badly Thursday and Friday so I went to the doc to have it checked out. Turns out I strained my rotator cuff and trapezius muscle so I’m on some muscle relaxers and anti-inflammatory meds until it heals up. No planks for me for a couple weeks… BUT it could have been SO much worse, so I’m very thankful for that.

Anywho I took rest days on Thursday and Friday since I think my body was just shaken up from the whole thing. Both Saturday and Sunday’s runs went super well so I was excited for that. My training this week will switch from one track workout a week to two, 5k time trial on wednesday, indoor mile on Friday evening, then some more progressive runs during the weekend. I will also start doing 2-a-day runs at least on Sundays. Oh and my first outdoor 5k will be on Saturday morning! Not sure how good I’ll do with running the mile the night before, but its all for fun, right? 🙂 Here’s a look back at my last weeks training:

2/21         Run – 5.2 mi recovery (51:35) 34* rain
                   Bike – 30 min easy

2/22        Run – 2.6 mi w/u (27:20)
                   Run – 8 x 400 (12:40) ISU outdoor track (1:28, 1:37, 1:36, 1:35, 1:34, 1:38,1:37, 1:35) 25*, windy, and snow
                   Run – 1 mi c/d easy

2/23        Run – 1 mi w/u easy – 29* rain
                   Run – 2 x 5k loop easy (22:50, 25:09)
                   Bike – 30 min easy

2/24         OFF

2/25         OFF

2/26         Run – 6.5 mi (56:29) 31* mist

2/27         Run – 11.2 mi – 1:36 (middle 7 miles progressive) 38*, 20mph wind (yuk!)
                    9:25 warm-up
                    9:13 warm-up
                    8:36
                    8:20
                    8:13
                    8:08
                    8:14 (turning into the wind)
                    7:57
                    7:48 
                    9:43 recovery
                    9:38 recovery

Totals:    Run – 35.6 mi   ****new weekly high!!****
                     Bike –  1 hour

Next race is the indoor mile at North Central College in Naperville, IL!!! Then Miller Park 5k in Bloomington, IL!! Ooooh and I just ordered some Nike arm sleeves and matching Nike gloves that I can’t wait to wear for 5k’s instead of a long-sleeve shirt or coat!!

Frozen track workout

23 Feb

So the spring weather is gone for a while… both of my runs this week were pretty darn cold. Since I had a long run on Sunday I ran a 5 mile recovery run on Monday and a light bike ride and then had an easy track workout last night. I have a 5k time trial tonight – should be interesting!! At least I’ll have some sort of idea where I’m at with training and my coach can get an idea of what I should be doing for the next couple weeks. I’m ready for 5k season to start already!!! 🙂

2/21      Run – 5.1 mi recovery, my hood  (51:35) – 34* rain

2/22     Run – 2.7 mi w/u (27:20) 25*
               Run – 2 mi  ISU outdoor track (8 x 400’s – 1:28, 1:37, 1:36, 1:35, 1:34, 1:38, 1:37, 1:35)
               Run – 1 mi c/d (9:05)

Last night’s run put me over 100 miles for this month already 🙂

Sweet Tomatoes

21 Feb

On Saturday after the track meet my friends Ryan and Melisa insisted that we eat at Sweet Tomatoes. I LOVE trying new things and they raved about how fresh everything is at this restaurant. Here’s a quick blurb from the website :

Let’s just say within 24 hours of being in the ground, it’s on a refrigerated truck on its way to us. Our food is made from scratch every day. Our salad bar buffet features over 50 fresh ingredients, including specialty tossed and prepared salads. In addition to salads, we serve original recipe hot pastas, hand-crafted soups, scratch-made muffins, and Focaccia breads in our hot buffet. Create. Indulge. Enjoy.  www.souplantation.com

A.maz.ing!!! I wish we had one closer as I’d be eating there 24/7 a regular visitor for lunch. YUM 🙂 After we were full we decided that we needed to find a place to walk all the food off before our long car ride home – what better place than an outdoor mall?? duh.  After getting Starbucks we wandered into the Adidas store – I got 2 new running tops, some awesome shorts (I get psyched when I find short running shorts – I hate long ones) and a new light coat. This was pretty much a perfect day… running, shopping, eating, Starbucks… people watching… random small towns are great for people watching 🙂

It was unseasonably warm here in Illinois last week which meant lots of outdoor running 🙂 Thankfully I have plenty of runner friends who also share in my excitement of getting some miles in outside. I got in 4 runs outside, 1 on the track, and zero on the treadmill!!! As you can see, I’m pumped for spring to get here – I hate running on the treadmill. Anywho I took off a couple hours early on Friday to get in 2 loops of a local 5k race course (St. Pats) with Ryan and Bernico. It was gorgeous!!! I got to wear shorts and actually took my jacket off for part of the run – I was wearing a smile the rest of the day 🙂 Sunday’s long run was another story… it was 34* with a 20 mph wind. I met up with Jess and Laura (their husbands and Ryan ran way ahead of us) and we set out for our 13 miler. We ran along a trail that is paved and goes through most of our town out into the country. What we didn’t realize is that the first 7 out were with the wind at our backs – coming back we were running right into it. I literally was almost blown over several times haha. When we got close to the cars we noticed the boys weren’t back yet so we kept going… and it just felt funny to me to stop a run at 13.57 miles so we just made it an even 14. My longest run to date!!! It felt great – although I did take a nap when I got home 🙂  ** Note ** I tried Carboom! Raspberry flavor at about mile 6.5 – I liked the Stinger Honey Gel I took last week better.

2/14      Bike  – 30 min easy (Slice)
                XT – 60 min Strong class

2/15      Run – 2.7 mi easy w/u for track workout
                Run – 12 x 400’s (90 sec pace – 3 mi)

2/16      Bike – 2 x 10 mins @ 170 HR , 10 mins easy

2/17      Run – 5.62 mi very easy (58:54) my hood

2/18      Run – 6.2 mi easy (9:15 pace) St. Pats course

2/19      Run – easy 1.5 w/u for race
                Run – 1 mile race (6:17)  Westwood Track

2/20     Run – 14 mi long (2:13:15) 9:32 pace Trail *new daily high!*

TOTALS:         Run: 34 miles    *new weekly high!!*
                               Bike :
1 hour
                                XT:
 1 hour

Another Tough Track Workout

16 Feb

There’s nothing like a good track workout to remind you just how far you still have to go with training… 400 number 12 is when I was reminding myself that i do this for fun 😉 I was happy though that some other running friends of mine were also able to make it to the track. We all had different workouts, but its nice to have familiar faces and we all warm up, stretch, and cool down together. Last night we were at the ISU track and it was HOT!!! My workout was 3 sets of 4 x 400 @ 90 sec with 90 sec recovery and a 5 minute break between each set. The first 6 400’s weren’t that bad but 7 through 12 were much harder. I wasn’t even wanting to take the rest because I just wanted to get them over with!! I managed to finish all 12, but it was tough and I knew it would be Ice Bath time when I got home. I also slept in my Skins recovery tights 🙂

2/14      Bike – 30 min very easy
                XT –  60 min Strong class

2/15      Run – 2 mi warm up (8:00 pace)
                Run – 3 mi (12 x 400 @ 90 sec ; 90 sec recovery)

Its supposed to warm up this week so I’m looking forward to some more outdoor running!!!! 🙂

Week Full Of Firsts

14 Feb

Workouts

2/7      Run 5.5 mi  (4 x 1200, 1:00 recovery) 6:20 pace

2/8       Run 1.5  mi (10:00 pace) w/u for spinning
               Bike 60 min – 4 x 5 min @ LT (180 HR) 2:30 recovery

2/9       Run 8 mi easy (1:15)

2/10     Rest (getting fitted for my new bike in Chicago)

2/11      Run 6.5 mi (HS 8 x 7.5%, 8.5mph, 20 sec – 1:00 recovery)

2/12     Rest (Picking up my new bike in Chicago)

2/13     Run 12.44 mi (1:56 – Gieson’s Hood) ***New daily high mileage***

Totals   Run – 33.5 mi  *****New Weekly High Mileage!!*****
                  Bike – 60 min

So now that I have my bike home, I’ll be putting in more hours there and also will need to fit in more cross training. This past week was just crazy busy with having to drive to Chicago 2 times. This coming weekend we are running in the Illinois USATF Open Indoor Track and Field Championships – My friend Ryan (also my coach) and I are both planning on running the mile. I just sent in my membership forms to USATF on Friday, so hopefully I’ll get my member number in time for the race. I didn’t do so well with my last indoor mile so I’m hoping I can be more competitive in this one!

Long Run Sunday

13 Feb

Today I ran my longest run EVER!!! It was unseasonably warm in Bloomington today so that meant Sunday’s long run would be ran outside. I met up with 3 other girls (Jess, Laura, and Sara) who both run and do triathlons and Jess’s husband Seth. They have a great route that is exactly 12 miles which goes out through the country and a small town and then loops back around to their house. I have to say I was a little nervous since my longest mileage prior to today was 8.. I was scheduled to put in 10 miles today, but decided an extra 2 probably wouldn’t hurt. I also took Thursday and yesterday off from running due to getting fitted and picking up my bike in Chicago so my legs felt pretty well rested. So I got up and drank a cup of coffee, ate some Raisin Bran and tried to figure out what I was going to wear. I was also stoked that I was getting to run outside and it was sunny!! I ate half a peanut butter and strawberry jelly on wheat bread on my drive over. I took a gel with me and they informed me that we’d be stashing our water bottles about 2 miles out so that we didn’t have to run the whole way with them. Even though I was still feeling awesome, I took my gel around mile 6. I’ve heard from many people that most of the time if you wait until you’re starting to get tired its too late. The whole run actually felt amazing – I had much more energy than I ever thought I would for the last 3 miles. While coming back into the subdivision one of the other girls and I kicked it up a notch through all the hills 🙂 I plan to run many more long run sundays on this course – being able to run with others is always more fun than running by yourself! After everyone finished we did some easy strides so the total mileage was actually 12.4. This also makes me much more excited to run the Illinois Half Marathon in April now that I know I can actually finish 🙂

Mile 1   –  9:51
Mile 2  –  9:18
Mile 3  –  9:22
Mile 4  –  9:29
Mile 5  –  9:31
Mile 6  –  9:29
Mile 7  –  9:24
Mile 8  –  9:15
Mile 9  –  9:12
Mile 10 – 9:08
Mile 11  – 8:25
Mile 12  – 8:20
.44         –  4:20

Total  –  1:56

I won’t normally post all my splits on long runs but this run seemed really special to me since it was my longest!!

Here’s a few pictures that I’ll add to this post because I got the new Evo Shift and it takes amazing pics 🙂

My new racing flats!!!! Adizero RC's!!

mmmm my love - shamed to say I had this 3 days last week

Gettin Fitted

9 Feb

Well I found a bike shop that has the Cannondale Slice 5 105 in my size and it turns out they have one of the best bike fitting shops in the midwest – Get a Grip Cycles in Chicago, Illinois. So….. I made an appointment to go get my fitting done and hopefully bring home a sparkly new bike!!! I go tomorrow at 5pm 🙂

Cannondale Slice 5 105

Football and Friends… and Bikes!

8 Feb

The end of last week included a day off on Friday, an indoor track meet at IWU on Saturday and an 8 mile easy run on Sunday. For the Super Bowl I went to the Gieson’s with the Case’s and Bernico’s (all runners/triathletes) – there wasn’t much game watching 🙂 We did do lots of eating and several people rode their bikes in the basement. I have been thinking about getting a bike and a trainer so that I can get up in the mornings and ride before work instead of trying to fit in riding AND running after work. So of course I got to try all of the girls’ bikes out to see which brand fits my body type best – apparently this is uber confusing and I’m not going to even try to understand it! I have freakishly long legs for someone who’s 5’2″ so that greatly limits the bikes I can choose from. So far the bike that I’m 90% sure I’m going to get is a Cannondale Slice 5 105. Its looking like the winner thus far 🙂

2/5     Run 1.5 mi (8:00 pace) w/u
             Race  1 mi (6:16)

2/6     Run 8 mi easy (1:16:0)

2/7     Run 4 x 1200 @ 3k (6:20 pace) ; 60 sec recovery (3 miles total)
             Run 2.5 (9:20) w/u and c/d

Weekly Totals   Run – 29.5  ** *new weekly high mileage!!***
                                
Bike – 30 min

Next up is the Augustana Open in the Quad Cities where I will try to better my time in the mile 🙂

I will follow up with posts for both of the IWU track meets I participated in shortly.  I’ve been super busy!!

Skins RY400 Tights… my new love!!!

4 Feb

So I received the best running gear ever on the morning of our blizzard – my Skins RY400 recovery tights!!! I was skeptical at first while reading Skins’ claim that these tights were the best… but after sleeping in them after my 8 mile run, I am in love! I woke up feeling like I hadn’t ran at all the night before. Other than my Garmin, these are my favorite running gear!

Skins ry400... magical!!!

 

Back to my week of running – its gone pretty well. I had hill sprints on Monday night with an easy 30 minute bike warmup beforehand, an awesome 8 mile run on wednesday, and another hill sprint workout last night.

1/31      Run – HS 8 x 8% incline, 9mph for 20 sec each (2:00 recovery)
                Run – 4.5 mi  easy (42:00)
                Bike – 30 mins easy warm up

2/2        Run – 8 mi easy (1:15:00, 9:23 pace)

2/3        Run – HS 8 x 9% incline, 8.5 mph for 40 sec each (1:00 recovery)
                Run – 3.5 mi easy (9:50 pace)

** Running First***
My mileage for January was 96 miles!! This is by far more than I have ever ran in a month 🙂