Slow & Steady Wins the Race :-)

Keizer Iris Festival Half Marathon

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Location:

Federal Way,WA,USA

Member Since:

Jan 08, 2008

Gender:

Female

Goal Type:

Marathon Finish

Running Accomplishments:

7 5Ks : PR 23:21 (2011)

5 10Ks: PR 47:17 (2011)

9 Half Marathons: PR 1:44:19 (2010)

2 Marathons: PR 3:55:08 (2010)

Short-Term Running Goals:

STAY HEALTHY, CROSS TRAIN, STRENGTH TRAIN!  Operation no more ITB pain, ankle tendonitis, or stress fractures. 

2012 Racing Calendar:

March - Lincoln City Half Marathon 

May - Portland Rock n Roll Half Marathon

June - Seattle Rock n Roll Marathon

Long-Term Running Goals:

Run a 5k in less than 23 minutes 

Run a 10k in less than 47 minutes

Run a half marathon in less than 1:44

FINISH another marathon (without wanting to die this time); beat 3:55:08, and someday BQ!

Personal:

Happily married for 5 years with an adorable chocolate lab, Cooper.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Free's 3.0 Lifetime Miles: 186.08
2012 Swimming Lifetime Miles: 6.25
2011 Cooper Lifetime Miles: 91.27
Bikila Vibram FF Lifetime Miles: 373.87
Merrell Pace Glove Lifetime Miles: 316.70
Saucony Mirage Lifetime Miles: 325.76
2012 Cycling Lifetime Miles: 39.00
2012 Crosstraining Lifetime Miles: 11.20
Total Distance
62.91
2011 Crosstraining Miles: 12.802011 Cooper Miles: 4.00Brooks Ravenna Blue Miles: 3.10Bikila Vibram FF Miles: 3.102011 Cycling Miles: 71.00Merrell Pace Glove Miles: 19.10Nike Free's 3.0 Miles: 36.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

Lots more yard work and washing the car with my dad in the beautiful sunshine - WE HAVE A WORKING SPRINKLER SYSTEM!  I am over the moon happy about this.  Thank you thank you thank you THANK YOU DAD!  You are the best dad in the world.

Then we went and used J's golf tournament winning with an 18 hole round at Rainier Valley Country Club (fancy!).  18 holes was definitely 9+ holes too many though, walked most of the first 9, rode (and didn't play) most of the second 9.  Delicious Red Robin to celebrate, what a lovely weekend, so sad its over!

2011 Crosstraining Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Total Distance
0.00

1 mile walking around the neighborhood with Justin and Cooper.

2011 Cooper Miles: 1.002011 Crosstraining Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
3.00

3 miles around the neighborhood this morning.  Super slow and ankle is still bothering me even after 3 full days off.  BLAH!!  WHY????????????  It is really confusing me because I'm not sure whether to just push through this one or to keep taking it easy.  Guess I shouldn't have gotten so cocky and signed up for the Salem half in 2 weeks!

Brooks Ravenna Blue Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Total Distance
3.00

BLAHH!!!!!  Stupid stupid ankle, how I hate ye, let me count the ways.

Bikila Vibram FF Miles: 3.102011 Crosstraining Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.00

20 minutes on the bike trainer, lunges and such after.

2011 Cycling Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.00

35 minutes on the bike trainer. 

2011 Cycling Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
10.00

Lovely bike ride with Jordanne at Cedar River Trail.  Did 14 miles with her, then came back and still had about 20 minutes to kill until I had to pick J up at the airport so I really tried to pick it up these miles, I think the max speed I got was 17-18 mph.  Although it was pouring on the drive there it was actually really nice and even a little sunny during the ride, lovely river and forest views. 

TD: 19 miles    TT: 1:38:00    AP: 11.5 mph (pretty slow!)

Didn't intend to run today but my ankle had really been feeling good so I decided to test it.  Cooper joined me for 2 loops and Justin joined me for a loop too!  Felt pretty mediocre to bad the first 4 miles and kept planning to stop, but suddenly after 4 miles it felt great, so I kept going... and going... and going.  My legs started to feel really heavy around 7 (hoping because of the bike ride, not because I've lost all my fitness!), but I thought if I could do 10 I would feel a LOT better going into the half in 2 weeks.  I will probably pay for this tomorrow, I scheduled some PT for Thursday, I'm hoping some graston / torture / kt taping / and more will help. 

TD: 10 miles     TT: 1:34:01     AP: 9:24 (I think that's what I saw, not positive). 

2011 Cycling Miles: 19.00Merrell Pace Glove Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Total Distance
1.00

1 loop around the neighborhood with Cooper.  Ran for 1 mile of it, my ankle hurt so I stopped.

2011 Cooper Miles: 1.50Merrell Pace Glove Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.00

40 minutes on the bike trainer before work, 60 lunges (30 each leg) afterwards.

2011 Cycling Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
3.50

AM - Went to PT before work and ran .5 miles on the TM (it didn't hurt! after KT taping).  The PT said a million things that I wish I could remember, but he thinks maybe I shouldn't wear the VFFs anymore (sad) (although he also said he thinks its more hips than feet which is why I have these problems no matter what shoes I wear).  We're doing gait analysis with a video camera on Tuesday so I'll know more about that then.  I do have a small leg length discrepancy (1/8th of an inch) but he doesn't think that's as big of a problem as the other guy.  He thinks my hips are the big problem, and that my glutes aren't engaging, so we did about a billion glute exercises and they were on FIRE.  That's my homework.  I also have to majorly work on calf flexibility.  He taped up my foot and it feels SO much better just with the tape, so I go back Tuesday and then next Friday for taping before the half marathon.  He also said I don't really have to fear a tendon rupture (which is why I wasn't running through the pain), unless I got ran over by a car while I was running. :-)  I didn't get to use the anti-gravity treadmill but I saw it and maybe next time I'll get courage enough to ask!

PM - Decided to test it out, so did 2 loops around the neighborhood (3 miles).  First loop tried wearing the Merrell's with the inserts, that hurt big time (not enough space inside the shoe), so after 1 loop came home and changed into the Nike Free's and grabbed Cooper.  Ankle feels so much better with the tape, which keeps my strike on the outside basically and doesn't allow the pronation as much which is what is pulling on the tendon.  

Nike Free's 3.0 Miles: 2.102011 Cooper Miles: 1.50Merrell Pace Glove Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
1.00

Got to babysit Denali for a little while this afternoon while her nanny is on spring break - I'm so lucky!  She was getting grouchy so I took her out for a little walk and she fell asleep instantly.  Ran 1 mile even though I knew I shouldn't and am abiding to the every other day rule now but it was hard to pass up such a golden opportunity of free time in the middle of a nice sunny day.  So walked about 3 more miles (1 hour total) including up the ginormous hill by her house - great workout!

When Lisa got home from work we went for another walk - 2 more miles up some more big hills.  Denali is so so so precious, but I need more ways to entertain her!  

2011 Crosstraining Miles: 5.00Merrell Pace Glove Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.00

Another perfect day!  Sunny blue skies, lovely.  Yard work, then drove to Bremerton for a tennis match, 1.5 hours of tennis (I won 6-2, 6-4, against a lady who hit the ball SO HARD), then we tried out Bremerton's finest (aka the #1 restaurant according to some website) at Boston's Deli & Pizza.  Shared a calzone and some pizza - would have been better if it had been fresh I think, then ferry'd it up back home (PS - driving is WAY faster but ferrying is more fun and scenic!).  Perfect Saturday. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
12.00

AM - Got up with plenty of time to get a as-long-as-possible long run in before book club at 11am, but it was POURING.  Miserable pouring.  So I sat on the cozy couch with my coffee.  I finally convinced myself that I could stand it for 1 loop, so I would at least do that so I would feel better about eating the inevitable delicious baked goods I would likely consume at brunch.  Well it was kind of pouring and miserable, but after one loop I was used to it (even took my fleece off) and although it never stopped, it did relent a bit towards the end.  So did 9 miles total, SO wanted to do more but even 9 was pushing it and I was 15 minutes late.  Didn't feel that cold when I was out there but in the shower afterwards my hands were burning off!

TD: 9.08 miles    TT: 1:26:26    AP: 9:31

Splits: 10:14, 9:56, 9:21, 9:28, 9:34, 9:19, 9:33, 9:27, 8:51 (I sped up since I was so late!)

PM - After a delicious brunch book club and some errands with J I wanted to hit 12 so bad (yes I know its not the same as doing 12 consecutively but it can't hurt!) so I forced myself out for 3 miserable miles, these did not feel good like the morning ones, at this point every muscle in my body is so sore, probably from the combination of Thursday PT, Friday hill-climbing, Saturday tennis, and the morning miles.  I could barely force myself to do 3 and I may have walked .25 miles of this.

TD: 3 miles    TT: Something horribly and unprintably slow

The great news is my ankle didn't bother me today, I think the KT tape job has helped let the tendon calm down a bit.  Some chafing blister problems, second run random shin/achilles pain.

I hope I don't die in the half marathon next weekend!

Nike Free's 3.0 Miles: 12.302011 Crosstraining Miles: 0.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Total Distance
0.00

At PT: 7 minutes on the bike, probably .5 walk/running on the TM during the gait analysis, then 30 minutes of glute stuff.  They were shaking just standing there by the end!  I've never had a personal trainer but this must be what it's like - you want to stop so bad but they keep telling you to do more and you want to kill them!  Ended up being there for over an hour and a half. 

2011 Cycling Miles: 1.002011 Crosstraining Miles: 0.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Total Distance
4.54

Early morning run before work - it smelled like SPRING and there was SUN, it was a true miracle.  Didn't feel horrible but certainly didn't feel great either, my ankle is obnoxious.

TT: 44:04 (or something)   AP: 9:45 (or something)

In other news, I'm currently in my second attempt to read Girl with the Dragon Tattoo - it only took 7 CDs but I finally am into it. 

Nike Free's 3.0 Miles: 4.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Total Distance
0.00

43 minutes on the bike trainer this morning before work while watching... wait for it... 16 and Pregnant.  Yep, trashy tv to the rescue while bored on the trainer.  

ITS SUNNY OUTSIDE AND SUPPOSED TO BE 71 TODAY, 74 TOMORROW!!!  

Rachaem is seriously delusional about thinking I'm going to "push her" this weekend.  She has strong misconceptions about my current fitness level! 

2011 Cycling Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Total Distance
3.54

3.5 mile run around Tacoma mid-day, the sun was out and dare I say it? It was actually kind of intense since this was a mid-day run!

Then went to PT and did a million more glute exercises - shaking again.

Then 1 hr 15 minute tennis match (I won, 6-2, 6-2). Off to Salem for the half marathon!

2011 Cycling Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.00

9 holes of golfing with Jordan and Rachaem.  I hate golf these days!

2011 Crosstraining Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Keizer Iris Festival Half Marathon (12.94 Miles) 01:51:24, Place overall: 17, Place in age division: 6
Total Distance
12.94

Half Marathon #7 is in the books!  Rachael killed it - way to go!

Ran the Salem Keizer Iris Festival Half Marathon this morning (well, it was a little short unfortunately, the first 2 miles were only about 1.8 miles). 

So yesterday was a fabulous day of golfing, pizza-eating, over an hour of hot-tubbing, and having a few drinks like gentlemen.  Sounds like a perfect way to prepare for a race, right? Ha!  So this morning we were not really feeling like running a half marathon.  I was hoping to break 2 hours, but after I saw the first mile split of 8:38, I decided we were going to at least try to beat Rachael's previous PR of 1:54:42 from almost exactly a year ago at the Couer D'Alene Half we did.  I did not discuss this with her so she may or may not have wanted to kill me for this!  But we SMASHED that PR, even after accounting for the short course.  If it had been a full half marathon the calculator says our real time would have been 1:52:42, still a full 2 minute PR for Rachael!

TT: 1:51:24     AP:  8:37

Splits: 8:38, 8:37, 8:41, 8:35, 8:31, 8:32, 8:30, 8:33, 9:00 (monster steep hill, we ran all the way up but I think the Garmin said 13:00+!, my glutes were on fire afterwards), 8:37, 8:38, 8:47 (pretty strong headwind this whole mile), 8:16

I am actually really proud of these splits!  This is a great time and I am so pleased with it, and look how consistent.  I have never monitored the Garmin so close as today but I was trying really hard to keep right at 8:35 or so, and did pretty good!  Some ankle pain and some ITB stiffness but felt really good overall.  The irises were totally overrated though, with some scenicness in the rolling farmland but otherwise just busy roads, wastewater treatment facilities, and regular neighborhoods to run through.    

Justin and Jordan did the 10k - Justin beat his PR from Lincoln City, so dominance across the board.  Afterwards went and had a delicious (but forever-taking) brunch at Annette's.  Great day!  The race itself wasn't so fabulous though - no medals, an extremely weak spread of food (though I guess there was a pancake breakfast), and very stingy with the water afterwards. 

Nike Free's 3.0 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Total Distance
3.39

Lovely run in Seattle with Lisa & Anya, with some delicious Yogurtland afterwards!  I should have rested today (ankle and ITB very tight today) but today was the only day I could do anything this week.  Will rest tomorrow.  Not sore at all though, surprisingly!

TT: 36:10    AP: 10:40

Finished Girl with the Dragon Tattoo finally.  After I finally got into it I kind of like it.  Liked the Harriet stuff, kind of annoyed by the Venistrom stuff.  Will start the 2nd book tomorrow.  Am also reading (actually reading) Dean Karnezes new book 26.2. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Total Distance
0.00

30 minutes on the bike trainer before work while watching the first half of 16 & Pregnant.  Apparently its my new cycling show. 

2011 Cycling Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.00

35 minutes on the bike trainer before work while I finished 16 & Pregnant.  I really really really wish I enjoyed getting up early to work out.  But I also never want to work out at 8:00pm, which is when I get home from class.  So its a lose-lose situation.  BUT.... I may be done taking classes after June 7!  

2011 Cycling Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.00

10 minutes on the exercise bike at PT - then at least 30 minutes (maybe more) of glute torture exercises.  

2011 Cycling Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.00

42 minutes on the recumbent bike in Justin's parent's basement, mostly while working (I had this little laptop setup), but then started One Day (by David Nicholls) at the end.  A few strength exercises afterwards.  Off to Lincoln City for Justin's 30th birthday celebration!

2011 Cycling Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
1.00

Walked / ran about 2 miles from the house to Aces (the casino's golf course's bar).  Ran as much as I could make Ivy huff it.  That was fun.  :-)  

2011 Crosstraining Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Total Distance
4.00

Well I successfully rested for an entire week and I swear it made it worse.  A gorgeous morning for a run, down to 'D' river on the streets and then decided to head to the beach since there was a south wind and it was so calm and nice (didn't even need a long sleeve).  Didn't feel that bad when running but it was sore the rest of the day.  BLAH.  At this point perhaps I do need to see a doctor, I just wish I knew someone good and not completely worthless like everyone I have seen so far.  If I need to rest now is the time, but if I don't need to then I don't want to!

Nike Free's 3.0 Miles: 4.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
62.91
2011 Crosstraining Miles: 12.802011 Cooper Miles: 4.00Brooks Ravenna Blue Miles: 3.10Bikila Vibram FF Miles: 3.102011 Cycling Miles: 71.00Merrell Pace Glove Miles: 19.10Nike Free's 3.0 Miles: 36.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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