If you put your hand over half my stomach I look better.

Another freaking awesome week of training. My tempo and long run surprised me both mentally and physically. And I have CAR ABS!! Well sorta...


My week:
Monday: 8 miles at 7:27 pace
Tuesday: 8 miles at 7:22 pace
Wednesday: Tempo. 3 warm up, 3 @ 6:35 pace and 3 cool down.
Thursday: 9 miles at 7:27 pace
Friday: 8 miles at 7:21 pace
Saturday: 7 miles at 7:31 pace
Sunday: 20 miles. 15 easy and 5 descending. Avg 7:22 pace.
             Last 5 miles 6:40-6:50
Total 69 miles

5 weeks until The Eugene Marathon!!

Notes of interest probably only interesting to me but hey, I reference this blog too:

*I can run 3 miles of continuous tempo off a short warm up. I like 5-6 mile warm ups. But I did it!
*For the 20 miler I CAN go slower for 15miles and still pick it up. Normally I run long runs too fast.
*All these runs were in rain and or 100% humidity. I couldn't do that 2 months ago. Woot!

So on the abs front. I am planking myself till my arms shake. Trying to step it up. I mean it's been what 15 months if you've been following. lol. I still refuse to cut carbs.

this looked badass on my phone but now it just looks like an oblique fest. lol

And side plank abs!! Almost a 2 pack, errrr

So all and all a good week. Happy Running! 

oh ps ignore my HRM. It's broken...: )

My long run and a race to the finish

My long runs are always a unique experience. During this marathon training I've done them in the sand, through the wind, pouring rain, freezing temps and now the complete darkness of yet another muddy trail. This by far was the most unnerving start of a 16 miler.

I ran at 6am so I could do my 16 and get to the finish line of the Tobacco Road Marathon/Half by the time the half finishers came though. It's a local race that most all of my friends were running. I never run in this part of town but logistically it was the best location if I wanted to catch the end of the race.

This is the best description of running out of an empty, unlit parking lot into the muddy woods:

Everything in the woods has eyes and with my supersonic head lamp I saw them all. Even the frogs on the trail had glowing eyes. So between that and slinging mud for 4 out of 16 miles I was not exactly relaxed. But I figured if I was gonna go out by a rabid squirrel I was gonna go out fast. So I cranked up my music and just ran. 

the mud was more spectacular going on. lol

I was running on part of the marathon course that I planned to evacuate before any racers arrived. I was successful for the most part but I forgot the water stops are set up an hour early. I cut it pretty close so it kinda sorta looked like I was the lead female, running alone and beating the boys..errr. But the volunteers have no idea so for 2 water stops I was fist pumped through with 75 cups of water held out. I apologized and yelled out that I was on my long run and not racing. A nice lady yelled out, who cares, you look great! That was sweet and a total lie. hehe

The run itself was:

2 mile warm up

2x10 min tempo 3 min recovery

9 easy

15 min tempo

1 mile cool down

I was looking for about 6:40-6:45 tempo pace. I did that ok and just ran what felt comfortable for the 9 miles. I noticed they were staying sub 7 for a while I felt good and went with it. There was about 500 feet of elevation so it probably was a result of the hills.

I also wore a heart rate monitor for the first time.  169 avg. Someone asked me to wear one on my long run. I'll google it.

So I finished 16 miles in 1:52. 7:02 average and hauled ass to the marathon finish in my car. Parked, took a bus and just missed the 90 minute mark of the half. errr.

I got to see all my friends after the half and then waited 2 hours shivering my ass off for the marathoners  to finish. Totally worth the wait to see my sister finish her first marathon and a ton of other friends rock out a marathon in really shitty conditions.

I had no idea I had headlamp forehead dent all morning. lol!

Tobacco Road finish

                           

Another good running weekend!! Have a great week friends!

Laura

How to honk at a runner...

I may be preaching to the choir but I'm going to put out some road ediquette. I've done the last 17 miles on the side of the road and feel our public should be privy to some things.

HOW TO HONK AT A RUNNER

As runners, we all appreciate a friendly little toot-toot when we're slogging away the miles on the sidewalk. However here are some do's and don'ts:

DO
*honk 50 to 75 meters ahead of or behind the runner
*do a quick honk-honk
*always wave

DON'T
*Lay on the horn directly beside the runner. This scares the shit out of us.
*Don't do a loooong honk. It's quite loud when you're outside of the car.
*Don't do a creepy short honk and stare. Wave or fist pump already!

Okay, I feel better after that short PSA.

State of the Union Address 6 weeks out:


So I am SIX weeks away from my first marathon. Big Ben/Parliament. lol. I feel like it's a good book and I don't want to know how how it ends. I LOVE training and I am getting a little bit sad that it will end soon. I already have taper nightmares. I may have lost my racing edge but I really don't care what I run in the race. I really just want to enjoy it. Maybe something will kick in but for now I'm chill.

My weekly run down:

Monday: 8 miles 7:11 pace. (57:34)
Tuesday: 8 miles 7:11 pace (57:35) haha total coincidence
Wednesday: 3 mile warm up @ 7:37 pace. then 8x5mins of tempo w/ 30 second recoveries. 11 miles total. The 30 sec. recoveries messed with me. I forgot what was recovery and what was go a few times. lol Pace with recoveries for 6.66 miles came to 6:38 avg. It felt easy.
Thursday: sucked. 8 @ 7:21 pace
Friday: All better. 9 at 7 :01 pace. Last 3 miles 6:43, 6:41, 6:22. Felt awesome.
Saturday: 6am start for an 8 miler on hills.7:47 pace. 719 feet of elevation. This is my long run eve run. EASY.
Sunday will be 16 with some faster stuff.
Total 68 miles

And yes, I have recovered from my Trail Half nightmare. Thanks for checking in. My night sweats involving tripping on moss are just about over. YAY for that!!

Happy running friends and Happy St. Patrick's Day!
LaBella! xoxo

I was bored..got a new bikini..abs?

I have been humbled by a trail half marathon

Let me just say I have some serious respect for people who can run single track, trails, roots/rocks, cliffs, 12 foot wide mud puddles and the like. I had no idea how hard it is to run when every footstep is a challenge.

I love asphalt. I miss you.

So I decided to run the Roanoke Canal Half Marathon today. It's a trail race. But the website said it wasn't a bad trail. (I beg to differ!) But based on the what I thought would be an easy race I had a 2 goals:

1. To win it
2. to PR with a 1:27 (1:28:05 is my current pr)

Conditions: 35 degrees, some wind harder at times, deep mud at times from rain the day before.

Fail and fail. That was my worst race to date time wise, but probably the most effort I've had to put out in a race ever. Which is still shocking me because I felt great. I'm in good shape. I didn't have any handicaps to speak of.

Clearly, there is skill involved in running on a mud soaked trail that I do not possess. I can't explain how mentally difficult it is to STOP and decide the best way to get around a huge deep puddle or how the run down a 7 foot cliff and then back up??!! Seriously, you can't run off a cliff but you can dig your mittens into the wall of dirt to help you back out. That is NOT my type of running. I used my hands waaaay too much. Other people were bloody. WTF???

my brooks!!

Within the first 10 minutes of the race I knew a pr wasn't going to happen. By mile 5 I felt like I was risking injury and being stupid. By mile 8 I wanted to walk. By mile 12 I'm could have arguably been walking given my pace at that point.

I am still stunned at the difficulty or maybe just the lack of skill I have at running trails in general. I normally run mindlessly. This was constant stress. I mean what do you do when the sun is in your eyes and you can't see where you're stepping. I've never had this issue, ever! Asphalt is loyal and predictable.

So, I did my best and sucked it up and finished the race. I was truly never so happy to see a race end. I had a 7:45 split at one point. WTH??! All I did was say "fu*k" for 13.1 miles and hope for the best. Actually, not even. It was short per my garmin.

The GOOD part: I saw some friends and ran into one girl I see on the greenway everyday but have never talked to. Very cool. Awesome people and a nice post race scene.

Here's my garmin. My time was 1:33 and I was second female overall. 9th if you add the boys in. I won a cool pint glass and a bottle of wine.

It was an experience that I will always remember yet never repeat. I will stick to the roads and WIDE dirt paths.

Happy running friends!
Laura

All hail to the long run

This week I ran 75 miles:

Monday: 7 miles @ 7:29 pace

Tuesday: 8 miles @ 7:06 pace

Wednesday: 7 miles @ 7:27 pace and paced my daughter in a 2.9 mile leap year race

Thursday: 2 mile warm up, 40 mins tempo, 2 cool down. 11 miles

Friday: 9 miles @ 7:24 pace

Saturday: 8 miles @ 7:26 pace in hard rain at 6:30am

Sunday: 18 miles @ 7:04 pace

I *think* I'm getting better at my long run. I tried so hard this week to nail it. My goal was 7:15 for 12 miles and then drop the hammer to maybe 6:45 pace for 6 miles. It was a good 18 miler but went more like this:

Mile 1: 7:07 um, not a good warm up mile.

Mile 2: 6:55 Awe jeez, I know where this is going.

Mile 3: 6:46 LaBella, cut the shit and cool it.

Mile 4: 7:06 Ok, I can do this. Getting closer to 7:15

Mile 5:j7:09 I'm doing it!!

Mile 6: 7:05 ok the new 7:15 is 7:05. ok?

MIle 7: 7:11 Maybe I can still bring this down...

Mile 8: 7:06 F that idea...lol

Mile 9: 7:05 I like this pace

Mile 10: 7:07. I could do this shit all day.

Mile 11: 6:57. ok slow down so you can hammer it at mile 12

Mile 12: 7:05. Um, hammer time. Wake up...

MIle 13: 6:57 ok a soft mallet hammer..

Mile 14: 6:56 I take this negative stuff pretty seriously. lol

Mile 15 6:55 This marks my entrance into the WIND tunnel of hell 

Mile 16: 7:16 Total devastation. I felt fine but could not move into the headwind

Mile 17: 7:08 This took major effort

Mile 18: 7:25 F**k this. get me home!

AVG 7:04 pace

My goal at mile 15 was to get my average under 7 but that wasn't going to happen with these conditions. I kicked myself shortly after taking my glutamine, creatine and protein and gatorade. Another long run in the bank. 7 weeks until my first marathon!!!

AB UPDATE!!!

So the newest advice I'm receiving is to get off my bosu ball and get on the floor. Because nothing else is working I am giving it a shot.

I'm getting stand up abs, kinda?

This was after a 6:30am 8 miler in torrential downpour.
It doesn't capture the 50 degree rain but trust me!

And one more random photo: Please tell me I'm not the only one that takes off their running sunglasses and gets excited at dried sweat..lol.. Boo-yahhh! Disgusting but proof of hard work!

Happy Running friends!
LaBella xoxo

Did I say that out loud?

Some things will only be understood by runners. It's not a glamorous sport at times.

Mid tempo run situation:

Running partner Dan: gives a weird look.

Me: Ya, I had to lick the gel off my finger so when I go to wipe my snot later I don't get brown on my nose.

Dan: shrugs in agreement

Me: (thinking to myself) omg did I just do that and admit it??!

OH WELL! I provide entertainment I suppose. lol. But clearly, this is an issue we all face. Especially those like me who take 3 miles to down a gel.

I had another Cherry Chocolate Clif gel on my tempo today so I feel some random thoughts coming.

I have to give a shout out to my 7 year old daughter who stayed out late on a school night to run a Leap Year 2.9 mile race. Probably the only kid out there. I made sure she stayed away from the keg at awards time. Good job baby!

Ok, just one random...Have a good day friends!

xo
LaBella!

Best shirt ever!

I don't know what made me think of this. It's kinda true. It's all I do. Haaaa!

Cheers!

You too can run fast!

I am sitting here hours after my long run, during my scheduled nap time but too jacked to even form a thought. lol.

For tangent #1 I'll put this past weeks schedule. Not that I care but because I love when you put yours so..if you care, read on my dears:

Monday: 7 miles at 7:33 pace
Tuesday: 8 miler at 7:19 pace
Wednesday: 3 mile warm up, 2x12 min, 1x10 min tempo @ 6:26 pace. 3 min recovery, 2 c/d
Thursday: 7 at 7:11 pace
Friday: 8 at 7:11 pace
Saturday: 9 at 7:33 pace-->ain't no dummy. Long run tmrw.
Sunday: 16 miles. middle 12 @ 6:51 pace Very cool splits though.
Total : 65 miles

Tangent #2: Caffeine. Most of you know I have an espresso machine in my kitchen. I drink 4-8oz before I even brush my teeth. That's my base consumption. I can then open my eyes. Today, during the above 16 miler I had a little extra: gu chomps with caffeine on the drive to my run and then a Clif shot, Chocolate Cherry during.

That shit rocks! I was be-bopping along and I noticed my bounce was not as bouncy. So I spent the next 800 meters unzipping the side compartment on my water bottle to locate what is now know as crack. (30 degrees/frozen fingers) It has 100mg of caffeine. To my starving, exhausted body this was the fountain of speed. The rest of my run was fun and really effortless. Unless someone has a photo to dispute this I will call it effortless. lol.

Please go to your local running store and get one!

Tangent #3 uhhhh, I know, ab report!! Kinda, sorta? I won't give up just yet. I'm doing abs M-F after my run. Unfortunately, I added protein and reduced carbs a TINY bit but I think it made a difference. I like carbs too much to go down that road.

Tangent #4 I remember when I started marathon training 15 weeks ago.  I didn't want to tell anyone. I'm afraid of the marathon. I've never done it. It's far. Well, people were catching on so I said it out loud "I am marathon training!" I felt better. Now I'm happy to say it.

But now people are like, "Yo, LaBella, are you training for a sub 3?" My answer is: cha-cha-cha, la, la, la...NO! Hell no. I will be honored to cross the finish line. I am just going week by week and doing my workouts.

Happy Running my loves. Have a great week!

ps. Here Lagat's post win interview on his 3000 indoor. The race airs on ESPN tonight betw 7:30-9:30p eastern if you didn't catch it stream last night...

http://www.runnerspace.com/video.php?video_id=60002-Bernard-Lagat-Stadium-Interview-Mens-3000-Winner-USA-Indoor-Track-and-Field-Championships-2012

Laura

EMERGENCY ab report!

Aweee yaaaaaa! I was doing my ab workout after my run this morning while listening to Too Short on Pandora off my laptop. Then I thought hey I can use Photo Booth on my Mac to get some ab pics for my blog. And wallah I saw some rumblings that looked like they could be construed as abs!!!

Just to recap. I have been trying to bust an ab or even a 2 pack for a very long time now. Some of my blog followers said I should add weights. So I did. For about 2 weeks I have used a 15lb kettle bell when I can and also an 8lb dumb bell for some exercises. Everything is done on a bosu ball.

Something? Yay!!

I keep the Kettle bell over my chest for crunches

The kettle bell here is way behind my head. Very hard.

oh nooo, where'd they go?? lol. 

Well, it's a step in the right direction! I definitely feel a little bit stronger which is the point. Thanks for your advice!

Laura

Don't stop. Get it, get it and my latest obsession.

Ahhh yes. Today is the end of my running week. 71 great miles.

Monday: 8 miles @ 7:23
Tuesday: 8 miles @ 7:19
Wednesday: 12 miles: 2 warm up. 4X12 minute tempo (6:25-6:35) and 2 cool down. 2 min recovery.
Thursday: 6 @ 7:16
Friday: 9 @ 7:21 pace
Saturday: 8 @ 7:31 pace
Sunday: 20 @ 7:30 pace

Actually, now that I type it that looks stale. But I did my tempo and my long run okay. My long run was faster than I would have liked. However, I had a 6:30am start in temps that dipped into the 30's unexpectedly and then it down poured with 15mph winds. I wanted to get to my car. But it was easy. I miss the 20+ milers. All 4 that I've done in my life. lol.

Also, I have taken your advice and done my ab workout with a 15lb kettle bell. I am definitely working harder but nothing yet.

my Uni-ab will hopefully split into 2 soon!

BUT I have motivation for this week! Enter, my latest obsession -----> HOT CHICKS WITH ABS  You too can have a new hot chick with great abs on your FB feed everyday! Woot!

later taters!

LaBella!

           

How to screw up your running week but have fun doing it!

We all have issues. My issue with running is doing my easy runs easy so that I can actually do the faster stuff. This week was kinda disastrous, but really fun at the same time. Or as my dear coach says: why am I even giving you a schedule? You don't listen.

In all fairness. I do listen. I just started the week off sore as hell from a long run Sunday that was 10x the elevation I usually do. And my new Saucony Cortana's are not working out. They feel almost like a stability shoe to me. So Monday came around and this is how it went:

                  Scheduled                                 Did
Monday:   8 easy                                         8 easy 7:28 pace    
                                                                    GOOD

Tuesday: 2 mile warm up, 5-6 1000's         8 @ 7:20 pace.
 and 2 cool down                                        eh...okay...

Wednesday: 7-8 easy                                   2 mile w/u 3 1000's, c/d.  
                                                                     Fail.

Thursday: 9 miles                                         9 miles @ 7:19. ok, fine.
                                                                     Then 5 in the pm

Friday: 1mile w/u 2 miles tempo x3             15 Miles @7:16 pace.
                                                                      cool splits tho

Saturday: 8 easy                                             still on the couch

Sunday: 15 easy long                                     I am pacing a 5k slow

So lesson learned. I think I'll go get this 8 easy done and call it a day.

Also, I added a kettle bell to my ab routine so hopefully I'll feel stronger throughout. For now a, calf-a-licious pic?? errr...I wish you could see my face while I took this picture. haha

Well happy running and taper to those racing!
Laura

Houston, we have calves!!!

Jeeeez! I have patience but getting my legs back post stress fracture is taking a lot of time and effort. I think this is pretty cool. Keep in mind I am not a calf person. At my best you have to squint to see them so this is huge, haha:

a few months post Stress Fx with the boot. All calf GONE. I ran mostly flat stuff. 1/7/12

Signs of LIFE! Not even a month later. I turned up my hill mileage big time! 1/31/12

Better??!! I feel stronger at least. 

I think the hills have helped a lot and also I've have 4 weeks of formal training. i.e. tempo and some faster stuff. Woooohoooo!

Later taters!
Laura

Abs may be born in the kitchen...

Okay, I get it. I can't have my cake and eat it too. Does anyone have great ab strength and eat sweets? I eat very well but I love sugar. I would like a little something for my daily efforts on the bosu ball. Mostly just to help my running but this constant failure is bugging me too. So...

Plus...

Equals..

or if I lay down :

AHHHHHHH!!!

Thanks for any helpful comments.

Laura

You know you've thought about it. I did it!

50 meters into my recovery run

Aweee yeahhhh. This was the situation the day after my 17 mile run up a hill. My legs were fine. My body was a little sore but I was just plain old tired. My eyes would not stay open. So, I did what I often think about when I running on E: lay down on the side of the road! 

It was awesome. I got back up and ran a little more but called it quits after about 3 miles. I was probably doing my body a disservice. 

I went to bed and woke up feeling much better. I ran 10 easy at 7:30 pace this morning. I just needed some sleep. It happens.

Happy Running!

Laura

And one time at band camp...

The Long Run...

Post run. I feel like this photo should have a black bar over my eyes. Too much going on!

My favorite run of the week is my long run. I sometimes can't sleep well the night before because I'm too excited to wake up at the crack of dawn and slip out into the dark. This excitement ends abruptly. Usually about 5 minutes after I get home from my run. lol.

My long run today was 17 miles. Not only was I excited for the mileage but I also had new shoes. Saucony Cortana's. Kinda expensive: $144 retail. I liked them but they didn't seem worth the price tag. Maybe a $110 worthy but still a good shoe. I'll happily run them into the ground.

The Cortana

So I did a hilly down and back. 1272 feet of elevation. I will feel this tomorrow.

My splits were pretty even. It was an easy run so I did what felt easy. The avg was 7:26 pace. I wanted something near 7:30 pace so that worked. I had one hammer gel and a water bottle. It was perfect. Opening a gel with completely frozen fingers and mittens is another story. I won't even go there...

So the run went well but damn, it's the post run that is so time consuming....

post run. post food.

an hour later...with various children and pets starting to pipe up.

This run is day 6 of 7 of my week. And to get even get more tangental I'll give you my training schedule for this week, lol:

Monday: 9 miles. 7:23 pace. hills
Tuesday: 8 miles. 7:18 pace. Flat
Wednesday: 10 miler with 6x1000 @ 6:25ish pace
Thursday: 9 easy. 7:26 pace. flat
Friday: 6 miles. 7:20 pace. flat
Saturday: 17
Sunday: 7 miles easy.


Total: 66 miles

So, the long run rocks. I am happily finishing week 10 of my marathon training. YAY!!

Happy Saturday my friends....
Laura

I have a MARATHON!!!

 

FINALLY!! 

10 weeks into my marathon training I registered for a marathon!!! Now I have a goal I can visualize. A real course to think about. Years of race results to stalk. Weather predictions to analyze. However, last year when I made this announcement I broke my leg shortly after. So, with fingers crossed I am ecstatic to say I am training for the :

Why Eugene?
It fit my time frame. I could only do my marathon this weekend or the next. Eugene will ROCK! I love the course. I love the whole finish on Hayward field and of course the history associated with the University of Oregon, Prefontaine, Nike etc. I am stoked! And I'm sure I'll come home with many pictures of me humping every life size cardboard cut out of Pre I can find. LOL.

The only drawback is its on the exact opposite side of the country. I plan to get out there as early as possible to shake the jet lag.

Another good thing that kind of takes away the stress is the fact I have no chance in hell of even getting an age group. This race attracts some sick talent. The top 40 women were all 2:44-3:0X. I want to run a strong race and BQ.

I think I need some new compression to celebrate! haha

Later taters!
LaBella!

SICK: to run or not?

Happy Wednesday!

Actually, I am very happy despite being sick with a nasty cold. I know there are 2 theories most runners have about running while sick: 1. sweat it out and do your run and 2. Your body needs to recovery. Let it rest.

This is how I deal:

 Don't comment me to death about the ibuprofen! I know it's bad, blah, blah, blah but when my lymph nodes on my neck are the size of pinecone balls and I can't swallow then it's ok. The Sudafed helps me breath and the caffeine is pretty much normal but I added a 5 hour chaser to fight the sleepies.

Result: tempo done! 10 miles with 6x1000 in the middle.

I'm curious to see how I feel tomorrow. lol. I usually get sick once a year and always run through it. I'm glad I don't have to sit around and suffer with a big FAIL on my running log. ahhhhh all warm and fuzzy now!

Cheers and happy running!
Laura

Dress like a jogger, run like a jogger? A Test.

Something happens when your weekly mileage hits 60 and above. At least for me I try to find things to do to make it interesting. This weekend I had 2 runs. One was going to be a recovery run and the other was a regular run. I was a little afraid I'd be tempted to drop the hammer on my recovery run so I had to get creative.

So I asked myself, how does one force themselves to go slower??...AH-HA!!

yes my light bulb runs...lol

I know!! Dress like a jogger!!! You think I'm joking. I'm not. I put on a sweatshirt and headed out the door for an 8 mile recovery run. Clearly, if I feel like a normal Joe I'll act normal and run reasonably. Right?

Answer: Garmin here YES I ran 7:40 pace and didn't feel the need to chase anyone down or catapult myself across any car hoods. Success, right?

Run 2. Tonight. It was 25 degrees out so I did need to stay warmer. But instead of my very expensive, highly technical and fashionable running gear I donned large hoodie and left for 8 miles.

I ran in this hoodie

So, according to my theory I should have schlepped along. Well, I'm afraid I blew that theory. I ran 8 miles psychotically up and down various hills. Like a drug dog in Tijuana. I kept sniffing out the best way to run to get the most elevation for the hood I was in. It wasn't fast per se. 7:19 pace but it was hard.

BAM!!

So, my hypothesis was rejected. It is possible to run hard in a hoodie. 

Good night all. ; )

Laura

I don't go "out for a jog"!!!

Someone said to me the other day, "Hey Laura, are you going out for a jog today?" This was my reaction:

I was offended. I don't "go for a jog." I have a meticulously thought out TRAINING schedule.  Every foot step is predetermined. I run hard or easy on specific days to reach my goal. Going out for a jog implies I have no forethought or maybe that  I need to lose weight. LOL/WTF?

I guess I was really offended because I'm in my 8th week of marathon training and can no longer run my beloved 7 pace as frequently as I would like to. This week I had:

Monday: 6 miles @ 7:15 pace
Tuesday: 8 miles with middle 5 miles @ 4 mins 6:25 pace and 3 minutes 7:30 pace.
Wed: 8 miles easy 7:17 pace
Thursday: 8 miles easy 7:30 pace
Friday: long run. 13 miles. middle 6 miles at 6:38 pace. That hurt.
Saturday: 8 very easy 7:40 pace. That hurt too. lol.
Sunday: 8 miles.
TOTAL: 60 miles

I am super excited because I'm finally getting "sore" legs again after the harder workouts. I remember this from last year when I started training. I finally feel like I'm doing something and not just pissing around. Yay!

Can't forget the dreaded AB UPDATE: ie fail update. I'm still doing abs on the bosu after my run. But not really being serious. I'm usually playing with my dog, checking my blackberry, uploading my run to FB. I'll get back to it when I get pissed off enough.

So all is good. Happy running my friends!

Laura

marathon training....week 7

Good Morning all you fasties and slow pokes alike! TGIF!

I'm wrapping up week 7 (really week 1. 1-6 were base building) of marathon training.  All is well here. I'm doing about 60-70 miles a week. I dropped back this week a little as per my schedule. I am fine with that as I'm on a short little beach vacation.

I think on vacation we all learn how crazy we are in terms of keeping our running schedule. It sounds crazy to work a 17 miler into a day of site seeing with kids but it really isn't. Running is my morning coffee. Take it away and you'll piss me off. Give me a headwind on the beach and chapped lips from the salt water breeze and I'm happy.

I have to give props to the those who really do their slow runs. I did a 12 miler last week at 8 pace and felt it for days. But it also enabled me to crank of some good faster runs afterwards. I promise to do my slow runs with my new schedule. The fear of burnout is very real. I'll play nicely this season.

This week I had a 17.5 miler long run scheduled. I HATE the half mile but around mile 16 I wasn't fighting it too much. lol. This was a VERY cool run. Because:

*it was in the sand on a gorgeous beach
*My longest run since I fractured my leg
*very windy
*I had the most even splits ever at 7:16 pace
*never stopped, drank or ate and still felt good.
*2:07 total time

It was pretty hard to run into the wind and sink in the sand but at the same time I felt like I finally was seeing the benefit of my training. Most of my runs I feel like anyone could do. But this run I felt like I deserved. Like my hard work so far let me cruise evenly and finish without event. I've done faster and longer runs but this was definitely the most difficult.

Here are some pics:

all I have to say about beach running is that the pier is really FAR away. lol

much nicer. 50 degrees

this was my 25 degree 17 miler...ouch

post 17.5

I have a Banyan tree addiction

Gorgeous!

Well happy Running Loves. It's time to pack up and head home...Have a great weekend!

Laura