I Tri and Craft

thoughts from a mother of boys, a marathoner, a triathlete, a crafter, a wife, and a scientist


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Running Log ~ Oct. 9th

Speed Training

I hate the stroller.

Yep, that stroller I talked about before, the one that I was so excited to get.  Yeah, that one.  I hate it.

It is so heavy and hard to steer because it is misaligned.  It adds a minute or two to my pace and I can’t run as long with it.

Last Wednesday while Ian was in school I decided to take Sid for a run.  Not only was I slow by after two miles I had to stop.  I just didn’t want to push it anymore.  I was running in our neighborhood, so I went back to the house.  Parked him in the grass and did sprints up and down the street in front of our house.

I love that I have the freedom to still go for a run when I just have one kid, and I probably still will….but you bet your sweet ass I’m gonna bitch about it the whole time!

Running #Motivation #trailrunning #trailrunner

So to recap my speed training last week; ran two miles with the stroller at a 11:52 min/mile pace.  I ran 3.14 miles at a 10:54 pace, and 3.20 miles at a 10:42 pace.  Those were on the treadmill and the distance includes my cool down time.

When I did the 3.14 miles I walked about 1/4 of a mile twice during the run.   But the last one, the 3.20 miles, I didn’t walk even a 1/4 of a mile once.  To me this shows that I am improving my lung function, which is making me stronger and faster.

And then there was last night.  Last night I ran the first mile at 10:42 then increased the speed for the second mile to 10:31.  For the 3rd mile I increased it again to a 10:21.  But at the almost 3/4 mark I increased it again and again at when I had 1/10th of a mile to go.  I was at just over 32 minutes when I hit 3 miles so I kept running till I got to 33 minutes, then started my cool down, for a full five minutes.  My total run was 3.30 miles, I had a technical issue during the first mile that set my time back by a minute, but other than that I didn’t walk at all.

 

I updated my iOS for my iPhone, recently and there is a new app that Apple installs with this update.  At first I was like “ugh! another Apple forced app that I don’t use but takes up space on my home screen!”

But then I opened it and found something I could use!  (no, this is not an endorsement, just my opinion)  It’s called Health, or referred to as Healthkit.

Some of you may already have known this, but I didn’t, the iPhone has a motion sensor (at least the 5 and higher does).  This means it has a pedometer capabilities.  Again, this may be old news to you, but not to me.  I have been wanting to record my steps as well as my miles running.  A GPS app, like Map My Run, won’t work inside my building where I work, especially in the stairwells.  Now I can!  This is exciting news to me, so I thought I’d share it.  I can also record the flights of stairs I take each day, and it connects to Map My Run so I don’t have to record my runs twice.  (It also works with Nike Fuel)

You can also record a bunch of other stuff, but the exciting thing for me is the pedometer function.  Plus it has been recording all month, I saw on Sunday I took over 9,000 steps!

24 Motivational Weight Loss and Fitness Quotes

 

 

Just. Keep. Running.

C25K interval information can be found here

A good article about getting faster can be found here

Want to find out what races I’ll be doing next year?  Check out my list.

Dawn Marie

 

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Running Log ~ Sept. 30th

Speed Training

After my half marathon I realized I need to work on my speed.

I haven’t really gotten below a 11:30 min/mile since I got sick in June and mostly I maintain a 12 min/mile.  I am OK with what I have been running, but I need to pick it up.  Now, I’m not looking to run a 6 min/mile (yet…) but training to run faster will help me in the long runs. (yep. pun intended. you’re welcome)

The major reason I want to increase my speed is to increase my VO2 max.  When I can increase the amount of oxygen uptake to my muscles, I can run longer.

Better than I was

Do I have a speed training plan?

Nope not yet.  I am looking into it, doing some research.  My cousin goes to a weekly running training group with a coach, but I don’t got time for that!  I will figure out a plan that works for me. Don’t worry, I’m sure I will tell you all about it.

Right now I am going to start small.  I have a goal for my 5k in November.  I am actually running two races in November, a  5k and a 12k.  I want to run the 5k in 30 minutes, that is a 10 min/mile.  I have six weeks to get there.

Yesterday I decided I had to get back to the treadmill.  I don’t have an awesome pace watch like a Garmin, and I can’t accurately judge my pace when road running.  Plus I find that I will push myself (pace wise) on a treadmill, because I have set the pace, and the belt is moving.

Last night I set my pace to just under 11 min/miles (5.5 mph treadmill setting) and ran for a mile.  I then walked, at semi-fast pace, for half a mile.  I picked up the pace and ran again for one mile only slightly faster, 10:46 min/mile (5.6 mph), then walked again for the last half mile.

With my warm up (which was a slow walk because I was looking for a show to watch) and my cool down, I ran a total of 3.14 miles in 42.28 minutes.  The cool down and warm up portions added up to about 6 of those minutes.  Next time I will keep better track of the actual times, so I know how long it really took me.

Clear food and living: Movement motivation

This plan is all fine and good if I am only going to run 3 miles, but next year I want to run 26.2!  Which is why I am going to figure out a long-term speed plan, and incorporate it into my marathon training.

I will get faster. I will run longer. I will run.

 

 

Just. Keep. Running.

C25K interval information can be found here

Mommy Marathon Training Program information can be found here

Want to find out what races I’ll be doing next year?  Check out my list.

Dawn Marie

 

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Running Log ~ Sept. 20th

I normally don’t write posts on the weekend, but this just had to be shared.

Here in Oregon we are into our Indian Summer.  Meaning it is more than half way through September and we will have a high of 93° today.  I couldn’t run early morning cause my husband had to work, I didn’t want to run tonight because I am getting up and running 8 miles in the early morning.

My four-year old had a soccer game at 10:45 this morning, so I decided to run to the game.  I’d put the two-year old in the stroller and run the short 3 mile distance to the game.  It’s actually less than 3 miles, but I added a loop to make it three miles.  I figured if my kid could run around and play soccer, I could run to the game, right?

No big deal.

It’s 10 o’clock and I tell my husband I’d be leaving in a few minutes.

Husband: the game’s not till 10:45. You sure you want to leave this early.  It’s only like 20 blocks.

Me: it’s actually just over 3 miles.

Husband: yeah, and at a 10 minute mile…

Me: I don’t run that

Husband: you should be under that

Me: uh…nope.  I run a 11-12 minute mile, but I’ll have the stroller so it will be more like a 13 minute mile.

Husband: wow. you’re slow!

So it’s a good thing that after almost two decades I can spot his sarcastic wit, or my dear husband would have become my dearly departed husband!

25 Motivational Picture Quotes For Running | QuotesNSmiles - Quotes Full Of Love & Inspiration

I pack up and leave for the game.  It’s hot, ok, it’s only like 80° but it is hot when the sun is beating down on you and you are running. The stroller is heavy and pulling to the left. Like bad.  I had to stop about a quarter-mile into the run and adjust the front wheel.  Then about 20 feet later I had to stop and take the front wheel off and put it on the other way.

That helped, somewhat, but it was still heavy!  I swear my kid has gained 10 pounds in the last week.

I realized my ideal temperature to run in is between 60-70° preferably with out rain, or blaring sunshine and without pushing a stroller.

After about 40 minute, my husband calls me, but I don’t answer.  I’m sure he was just wondering what field they were on, not where the hell I was.

We get there a few minutes late, watch the game, I talk to people and when I get back to the car I realize I am missing one lens of my sunglasses.

Yep. I just spent the whole time with one lens and I had no idea.  I don’t even know when I lost it, but my husband said I didn’t have it at the game.  Was I on my run like that? Did I say ‘hi, good morning’ to all those people like that?

*sigh*

I call my crazy my kids

 

 

 

 

Just. Keep. Running.

C25K interval information can be found here

Dawn Marie

 

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Running Log ~ Race Recap

I am the Tortoise

MSS_RunTurtle

I did it. I ran my very first half marathon.  I completed the Oregon Wine Country Half Marathon.

I ran this race with my cousin, whom I have talked about before.  I need to say that she is one amazing lady.  A few months ago she injured her rib, and the day before the race she re-injured it.  Which means she ran the whole race with a bruised rib and in a whole world of pain.  She needs some serious recognition folks.

 

Before the race I made some motivational tattoos for my cousin and me to wear.

MamaSonshine_Tattoo

My right and left arms

Running Tattoos_MamaSonshine

mine and my cousins matching tattoos

 

I get it now.  I get why people run marathons and more than once.  I am hooked.  I know I have said I’m hooked on races, but I am now hooked on the long run.

I loved doing the race, I felt really great while running, and I felt really great after the run.  While waiting for my cousin at the end, I thought ‘hell, I could’ve done a whole marathon right now!’  That was of course inaccurate, but I still felt great after.  Not what I was expecting.

The race started at 7:00 a.m. and was a point to point race.  Which means the starting point is different from the end point.  So you park at the end point (where the wine festival will be) and take a bus to the starting point.  The last bus left at 6:20, so we had to get up, make sure to eat something and drink some coffee and be at the bus location super early.  I think we woke up at 4:30 a.m.

Early Morning Pics

Here are my times from the Map My Run app.  I started the app before crossing the start line, which is when I started running.  So while running it would tell me I got to mile one, prior to the sign during the race.

DISTANCE (miles) PACE (min/mile) ELAPSED TIME (min)
1 12:47 00:12:46
2 12:06 00:12:05
3 12:44 00:12:43
4 12:33 00:12:33
5 12:30 00:12:28
6 13:21 00:13:21
7 13:11 00:13:10
8 12:00 00:11:59
9 12:51 00:12:49
10 12:46 00:12:45
11 12:38 00:12:38
12 13:55 00:13:54
13 13:45 00:13:44
13.6* 13:53 00:08:34

*The actual distance of the race was 13.2 miles, but I forgot to turn off the app after I crossed the finish line, so it kept recording my pace and distance.

The route was beautiful and peaceful.  The weather was wonderful, cool and sunny with a slight breeze.

OWCHalf_MamaSonshine

I averaged about a 12:30-12:40 min/mile.  This is slower than I would have like to have run the race, but this slow pace meant I could keep moving the whole time.  The race had a hydration station every two miles.  I would run until I got there, and then fill up my water bottle, and run again.  Sometime during mile six I had to have a snack, because you are burning more than 1,000 calories with this distance.  I walked while eating my peanut butter Gu, which surprisingly tasted just like peanut butter, then ran again.

I was passed by people, I would pass people, sometimes we would go back and forth.  There was a guy about 30-40 years my senior who passed me at the beginning of the race, he was power walking, and I never saw him again.  I NEVER caught up to the guy who was walking faster than I was running….

But that’s ok.  I am alright with that.

At the mile 8 hydration station they had a wine tasting.

OWCHalf_winestop

The worst part of the race was miles 10-12.  We had to run on a gravel road, and there was a steep hill somewhere in mile 11.  I would run and the gravel would slip under my feet, causing me to use more energy with every foot fall, and this tired me out.  I ended up having to walk up half that hill, which was the only hill I walked.

I really didn’t think I would be able to run up all those hills.  I tried to stay on the center line of the road and just look down.  When you are looking down, the road is flat.

MamaSonshine_RaceMile12

one more mile to go

After the gravel ended I started running again, but that last mile I did have to walk some.  Maybe half or so, but not all at once, I would walk a few steps and run a few steps.  There was also a hill at the end, but it wasn’t as steep as some of them, so I looked down and powered on.

Here is one great thing about this race; your name is on your bib.

Race Bibs

So when you are reaching the finish line and running by all the spectators, you know what happens?

They all cheer your name!

Which is both weird and motivating.  They are cheering you on, you only have a few feet to go, and you dig down and push.  Then there is a nice lady at the end that says great job and hands you a medal.  You then get some snacks, a keepsake wine glass, and a wrist band to fill the wine glass up.

MamaSonshine_OWC Half Marathon

 

I am little disappointed in the race shirts and the wine glass they give you.  The shirt is plain, and the wine glass does not say anything about “Oregon Wine Country Half” or the date or anything like that.  (you know I’m gonna fix that with my Silhouette, right?) But, I am really happy about my time.

OK, so I would like to improve on my time for my races next year, but this was my first one, so I am still proud of it.  This just means I need to start speed training.

My Race Results_MamaSonshine

 

 

I can’t even tell you how great if felt while running and after.  There is just something magical about being there, running with all those people.  Everyone around you is there for the same reason as you.  Simply to run.

I am now more determined than ever to run the Portland Marathon in 2015.  I already have my races picked out for next year.

I also wanted to point out that we were told there was 1500 runners and 70% of them were women!  Go Ladies!  I would also like to thank all those who stayed at the back of the pack with me.  It was nice having other runners around while I slowly went the distance.

 

Just. Keep. Running.

 

C25K interval information can be found here

Dawn Marie

 

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