Sunday, January 27, 2019

Rough Week, but getting it done


You are what you put in.  If it were easy everyone would do it.


DayPlannedActualComments
Monday60 Min AR31 minTreadmill Run
10'11"
Tuesday4x10 AT 4x10ishGreat Push
WednesdayXTTrainer Day
Thursday60 Min AR50 minutes4.86 miles
10'17" pace
FridayOffOffCloset day
Saturday60605 miles
11'59 pace
Sunday121511'50" pace

Started Monday with a quick run on the treadmill.  5 minute warm up and then pyramids. Ended up getting 3 miles in, and then did some 10 pull ups and some ankle strength exercises.



Tuesday, I did track work out it was 4 sets of 10 minutes at or below a 10 minute pace, followed by 3 minutes of recovery.  Ended up getting in 5.6 miles in during this work out.  Overall exhausting but felt great to get it done. Hips were sore after the run.

SBRC - Heavy Medal Tuesday




Wednesday, back was bothersome in the morning.  Then went to a work out with Kei. Did a lot of glutes work out. Got demoted from the squats due to not having proper alignment.  Need to work on that.

Thursday, did the Poinsettia Loop run at sketchers.  As always it was challenging.  At mile 2ish, my back was flared up with a shooting pain.  Ended up finishing the work out.  Back was tight and tender the rest of the night.
Thursday Night Run with SBRC


Spent all day Friday re-doing my closet.   It exhausted me mentally and I feel like impacted my weekends run.


Saturday... Legs were achey both Friday and Saturday night.  I woke up not feeling it, but still made sure to get my hour run in.  My legs felt like I was running through quick sand.  It was not a great running day.  Ended up with 5 miles.


Sunday, I had planned for 12, but wanted to do 16.   (The thought of LA marathon around the corner was starting to get to me and I wanted to get some additional miles).  Due to the achy legs, I ended up taking 2 advil before the run.  Run again felt sluggish.  My legs didn't want to move, but I decided no matter what I was going to be out there for 3 hrs.  Ended up with 15.1  miles at an 11:50 pace.

May not have felt great this weekend running, but pushed through and it will help me be ready for anything on race day.

Training grade: A-



Sunday, January 20, 2019

Birthday Week: Rainy Day fun and Pasadena Half




DayPlannedActualComments
Monday60 Min AR37 minutes
group XT
3.41 miles
10'53 pace
Tuesday4x10 AT 3x10ishlower back
leftside bothersome
WednesdayXTTrainer Daylots of core
Thursday60 Min AR44 minutes4.07 miles
10'50" pace
Friday30 MinOffLong work day
SaturdayOffOffExpo
Sunday13.113.1Pasadena Half
2:15:30

Started out this week on Monday celebrating my birthday.  It poured Monday-Thursday morning, so lots of liquid sunshine training.   Monday I ended up running 3.4 miles in the rain prior to heading to DGF for a group workout class.   Prior to going to the class, I had to head home and change clothes and shoes to get dry.  The cross training consisted of a variety of arms, core, and legs. I felt I ended up getting a well balanced work out from strength to cardio on my birthday.




Monday Run: Finally Get to wear my Chicago Jacket
Tuesday, the rain kept coming and track night was cancelled.  I looked at what I had packed to workout in, and everything was warm weather related.  So instead of overheating in the gym on the treadmill, I headed to the track to get it done.  (there were about 6 of us crazy people there getting it done on our own).  I ended up doing 3x10 minute threshold with 3 minute recovery.  However the first threshold was a little shorter, due to trying to get in-sync with the other people.  Starting on the 2nd set, I ended up getting a shooting pain up the left side of my back every time my left foot hit the track.  Fingers crossed, I just slept wrong.

More Rain Run Fun



Wednesday was a trainer day.  Kei had me focus on rolling out my back and stretching prior to starting workout.  We did a lot of core and balancing exercises.

Thursday, I got out of work late.  Ended up being late to SBRC sketchers run night, so I did 4 miles along the strand, stopping by the store afterward to say hi to everyone.  By the time, the run started the rain had subsided, and ended up being perfect weather. No lower back pain on the run.



Ended up taking Friday and Saturday off from working out.   Went to the expo on Saturday to pick the race packet and then just enjoyed Huntington Gardens.

Sunday was RACE DAY for the Pasadena Half Marathon.  I wasn't expecting much since I have been slacking on my training for the month of December, so I was just going in with a training run mentality (happy if I was under 2:30).  The morning started by leaving my house around 4:50am (Way to early).  Ended up sitting in traffic to get the car parked, but managed to get there and parked by 6:20am, and get a photo with a few of my SBRC friends.  Plenty of honey-buckets at this race which was really nice.  Race started at 7am.  I couldn't figure out how to get into my correct corral so I just started in the last corral.  I set up my watch to notify me if if my pace went above an 11min pace.   The first 2 miles is a nice uphill climb.  I saw one of our run clubs parents a little after 2 miles, left my long sleeve shirt with them and got a selfie thanking them for being out there and cheering us on.  Continued on, overall I was feeling like I was at a good comfortable pace. We ran down Colorado Blvd, Lake Street, and then headed towards Cal Tech. At the Cal Tech turn around, my close friend was there cheering me on and joined me for a little bit of the run.   A little past mile 8, I ran into on of my SBRC friends.  It was her 30th birthday, and she was on track to PR.  I had figured I was off my PR time, so I asked if she wanted me to join her.  She said sure, as long as I didn't mind.  We ended up running the last 4-5 miles together.   At mile 12 we ran into another SBRC member, and we all pushed each other to the finish, with my friend PR-ing on her birthday.  (In hindsight, had I stayed on my own, I probably would have PR'ed myself, since the last 4 miles were pretty much downhill or flat, and I still had plenty to give, but who knows what would have happened, and I will have to wait for another day). At the finish line, I had another friend cheering me on (she did the 5k) and we were able to catch up at brunch after.  Overall, I finished at 2:15:30  (my PR time is 2:13:47, so definitely had an opportunity).  I need to figure out my long run shoes.  The current shoes are not working and causing pain in my foot, hoping lowering my drop will help out with that.


Good morning PreRace SBRC

Ny Sou around 6.5  
Saying "hi" to Ny Sou







SBRC Bossing it with Amy and Joe

Post Run Pic with Sarah


I may not have gotten 100% of the workouts completed, but due to the rain and training conditions I overall give myself a A-/B+ for the week.




Monday, January 14, 2019

Back on Track

DayPlannedActualComments
Monday60 Min AR30 minutesTreadmill pyramid
Tuesday4x10 AT4x8 AT Coach Mark stepped us
back for the week
WednesdayXTTrainer DayArms, and balancing
Thursday50 Min AROffGoing away HH
FridayOffGroup X
3.3 miles
Arms and Core
Saturday16 miles13.1 miles11:40 pace
SundayOffOffOff

Okay starting to get some mileage on.   Started the week with a 30 minute treadmill routine.  I was feeling burnt out from the previous week and it was cold outside.  I started with a slow warm up, and then started at 5.0 and ramped up the speed by .1 or .2 every minute until I reached 15 minutes.   Then recovered and started the pyramid again.  Its how I entertain myself on treadmill. Keeping constant speed is tedious and boring.

Tuesday I headed off to track.  I dreaded it.  I hadn't been at a true track work out since november.  It was as tough as I thought would it would be.  Mark took pity on the group, and we ended up doing 4 8 minute Threshold, with a 2 minute recovery.  Per schedule it was suppose to be 10 minute with 3 minute recovery.  Happy to do the 8 minutes, as I was dying in the last set, but I pulled it off.

Wednesday was a trainer day.  We started with a lot of balancing type exercises, followed by some arms and chest press type exercises.   (overall I feel like I whine way too much this year.)

Thursday I ended up going to a going away happy hour.  I had hoped to squeeze a run in afterwards, even packed my stuff, but in the end friends won out.

Friday is normally and off day, but managed to get a 3 mile run and do group training day.  It was a lot of arms and core.  I had no grip strength in my left arm.  However, saturday I was sore in my core.   (It hurt every time I coughed).

Saturday, I ended up getting in 13.1 miles.  Felt pretty good for not having ran that distance in awhile.  I was able to keep my heart rate in a good zone overall.  Ended up running up 190th, but had to walk about 3/4's up the hill.  

Sunday, I rested.

Overall I give myself a B+ for the week.




Sunday, January 6, 2019

Got a little off track over the holidays



Day Planned Actual Comments
Monday 60 Min AR 51 minutes run with time 12:57 pace
Tuesday 4x10 AT 4x8 AT recovery was walking
Wednesday XT Trainer Day He took it easy on me
Thursday 50 Min AR 42 minutes 4 miler
Friday Off Off Rest
Saturday 50 minutes 8 miles 11:10 pace with Frances
Sunday 14 miles approx 10 miles 12:45 pace


So its been awhile.  I had come up with a plan for LA Marathon training.  However, the year end holidays kind of derailed me.    I did have some good adventures.  Including a last minute trip to Cocoa Beach Florida to cheer my friend Erica on at the Space Coast Marathon.   Less than a week before race weekend, I learned that the half still had slots available.  So I signed up to kill some time while she completed the marathon.  Ended up being a PR for me by 12 minutes!!!  2:13:48 Woot Woot!
In Action
Space Coast Race Start: I did the half, Erica and Dirk did the full
Happy Finisher: PR!!!

Over the holiday break while I was in Gig Harbor, Wa, I was able to meet up with one of my old middle school friends for a 5 mile run through Point Defiance.  Nothing like a good run to converse and catch up on life.

Rachel and I running around Point Defiance
I was planning on really kicking into gear when I got back from Christmas on the 26th, but ended up catching a nasty cold that wiped me out.   I took 3 days off of running, and then took it easy the next few runs.   But I did head up to PV Bluffs for a very short sunset run.  It was nature at its best.

Woohoo, feeling a little better
Point Vicente Light House
Point Vicente Interpretive Center
I also picked out my "A" race for the year.   Mixing it up this year with another major triathlon.  Ended up registering for Santa Cruz 70.3 on Sept 8.    So once my LA Marathon training comes to an end I will be transitioning to Tri training.   Looking forward to mixing up training come summer and fall.


Okay, now lets discuss this week.

Monday-I was still recovering from my cold and met up with Tim for a very relaxed pace 4 miler along the Manhattan Beach Strand.  It was a great way to celebrate the 2018 year as we transitioned to 2019.
Tim and I year end celebration run

Tuesday was New Years Day, so there was no track night.  The track schedule showed 10minute Threshold, with 3 minute recovery 4x.   I ended up doing a 8 minute threshold 2 minute recovery due to still recovering from being sick and walking the 2 minute recovery period.

Wednesday I met Kei at for a trainer day.  I think he took it easy on me because i was winded just doing strength exercises.

Thursday - SBRC Sketchers Run Night.  I ended up doing my own strand run because I didn't bring any lights to be seen while on the road, plus I don't know if my body was quite ready for a 5 miler after a full day of work.

Saturday- Met up in PV for a great run with Frances.  Managed to get 8 miles in with a few hills.


Sunday - Got in a solid 10 miles.   I was training via Heart Rate, so trying to keep it under 158.  Which turns out ended up with a very slow pace (upper 12 minute pace).   (Not sure to be exact because I was having technical difficulties with my watch).   But met up with Jaq for a few miles which moved my pace up to sub 11 minute.



Jaq and I mid run
Hermosa Beach
Anyways.  Its time to focus, and hit training hard. LA is 12 weeks out and every run counts.

Training Grade:  A (This week), D+ (December)



Sunday, November 11, 2018

Wine and Dine!



Day Planned Actual Comments
Monday 50 Min AR Trainer Day/Swim Lots of stretching arm felt better swimming
Tuesday Track2.0 Track2.0 1x800, 4x400, 1x800
Wednesday XT Group DGF Small group of 1 Happy Halloween
Thursday 50 Min AR Fly to DisneyWorld
Friday Off Hollywood Studious 24,112 steps
Saturday Wine&Dine10K 6.2 Miles with Reese 13 minute pace 30,288 steps
Sunday Wine&Dine Half 13.1 miles with Annie 2:59:54 55,971 steps
Monday 50 Min AR Animal Kingdom 17,600 steps
Tuesday Track2.0 Magic Kingdom 16,630 steps
Wednesday XT Trainer Day Focused on Arms
Thursday 50 Min AR Rest Rest
Friday Off Off Off
Saturday XT Group Class More Arms
Sunday 12 miles AR


Not a lot of comments on the past 2 weeks.  Been pretty busy playing with my long time friend Annie and her family.    Congrats to Reese on completing her first 10k and to Annie for making her time goal in the half marathon.

Here is a fun view of the 10k with Reese:  https://www.relive.cc/view/1944297718
Here is a fun view of the Half with Annie: https://www.relive.cc/view/1946858435

Happy to back and getting back on a normal schedule.


Sunday, October 21, 2018

Time to Start the next Training Cycle



Day Planned Actual Comments
Monday 50 Min AR Training
30 min Swim
Left shoulder not happy
Tuesday Track2.0 Track2.0 4x300, 5x400
Wednesday XT Skipped Skipped
Thursday 50 Min AR 60 Min 4.7 miles
Friday Off Off Off
Saturday TrickorTri 300yd swim
10 mi bike
5k run
Swim-Bleh
Bike - Can't complain
run - Nailed it
Sunday 8 miles AR 8.1 miles 10:47 pace


The post Chicago Marathon hiatus is officially over.  I have a few races coming up on the books including Trick or Tri (Sprint Distance) this past weekend, and then Wine and Dine Race weekend in DisneyWorld (Lumiere's Challenge-10K Sat/Half Sun).   So this past week was a last a minute cram session to prepare for the Tri.

Monday - Met with Kei, ended the session with some side oblique, and core work out.  Followed directly by a swim session with SMOG Squad.   SMOG squad was low yardage but a lot of no breathers.  The theme for the night was "Breathing is a privilege".  We only ended up with about 700 yds, but my left shoulder was definitely unhappy when pulling about the last 200 yards.  Also my lower back was super tight and uncomfortable for a bulk of the swim.  I'm attributing that to the exercise prior to Swim.

Track 2.0

Tuesday - Welcome back to Track 2.0.  I felt like I was dying.  We did 4x300's followed by 5x400's.  At the end of the night my right hamstring was on fire and remained sore the for the next couple days.

Track 2.0

Wednesday - I had great plans of going to swim.   But felt horrible the entire day.   I ended up staying home, watching the Dodger game, and then crawling into bed as soon as it was over.

Thursday - Was fashionably late to SBRC run club.  So ended up heading out on my own.  Ran 25 minutes South on the Strand, then headed back to the store to at least say "hi" to everyone.   Felt a little slow like I had not ran non-stop for awhile (almost 3 weeks to be precise).  Around Mile 3, I ran into George from run club and decided I would finish my run (about 1.5 miles) with him and enjoying the company.

Thursday Night SBRC Sketcher's Run

Friday - Rest day.   Again I wasn't feeling great.   I ended up leaving work early and just took it easy the rest of the day.

Saturday - Trick or Trip Race Day!  This is a great fun race up at the Santa Fe Dam Recreation Area in Irwindale.  I signed up for the sprint distance just for a nice and easy time.  (If you've been keeping up on my training these past few months, you will know that my swimming and biking has almost been non-existent - so I wasn't expecting much).      The swim was a short 300 yard swim.  Should have been easy peasy.   I felt great when I started, but probably halfway in I started not feeling great and ended up breaststroking with my head out of the water,  and continued that battle switching between freestyle and breaststroke.    For such a simple swim, I was super excited to be out of the water.  The first transition took a little longer, because I had to make a pit stop in the restroom.  Post detour, I hopped on my bike and was ready to go.   Still not feeling great. But slowly got into the groove.  The first 2 miles were on the lower road which had lots of pot holes, so I opted not to be in aero-position until we got up on the bike trail on top of the dam.  For the sprint distance its one bike loop and fairly simple ride.  I was able to find my cadence and go.   The bike was about 10 miles, and about 8 miles in my left shoulder was uncomfortable in the aero position.   Once the bike completed it was time to head out on the run.   I was finally starting to feel better (maybe my starbucks latte and breakfast sandwich was not a good idea).  There's not a lot of shade on the course, but luckily it had not fully warmed up yet and ended up being perfect weather for a run.  The run is a flat 5k run around the lake.  I left completely happy with the run, as it is the first 5k run in a normal direction sprint tri that I completed in under 30 minutes.      Overall I improved my time from last year by about 3 minutes, which I'm happy due to lack of training leading into it.


Trick or Tri - 5k Run

Sunday - 8 mile run.  Overall it felt pretty good, ended up ending my run going from the beach up 190th street.  Managed to make it up and over the hill without walking.  Super proud of myself for pushing through.

Sunday Run 8.1 miles

Nutrition: Need to start thinking about again.  Its easy to get out of a healthy eating habit.   Goal is to really focus on this as the holiday season gets closer.

Saturday, October 13, 2018

Week 22: Chicago Marathon Recap



Welcome to the Windy City.  How do you not get caught up in all the Hype for the Chicago Marathon?  Lots of race presence throughout out the city.  The biggest question I had leading up to the race was Weather.   Weather was all over the place the entire week, leaving me wondering what mother nature had in store for us runners on race day.  
Welcome to Chicago - O'hare Airport
City Support


THE LEAD UP!!!

The first few days, Duane and I kept it pretty chill.  Thursday, I went for a half hour run in capris and a t-shirt to help try to decide the appropriate outfit for race day.  (Ended up deciding to go with tank and skirt for race day.) After that we just wandered around Michigan Avenue.  Stopped at the Nike store to pickup some Chicago Marathon Goodies.  At the Nike store I wrote down my Crazy Dream of finishing the marathon in under 4hrs and 45 mins.  Following shopping, was the main trip event for Duane… Dinner.  This dinner was the whole reason Duane joined me on the trip.   We finally made it to the restaurant Alinea to try their tasting menu.   This has been on Duane’s bucket list for years.    He was quite happy with the food and atmosphere.  I’m not a foodie, but it was definitely a presentation and story of the food through out the night.  
Morning Shake out run Selfie
Add caption

My Crazy Dream: 4:45 Race
Duane Enjoying Dessert at Alinea - Apple Taffy Helium balloon
Friday, I woke up, went to the Race Expo, and  picked up my gear.  Then did more walking around Michigan Ave. Friday dinner was the pre race Carbo loading dinner at Nico Osteria. That night, my friend Erica and her little one flew in to support me on race day. 

Race Expo
Saturday, I met up for a South Bay Runners Club photo in the morning. Then, I enjoyed the day with my Friend Becky and her family.  We went to the Shedd Aquarium and spent the afternoon catching up.   While we were at the Aquarium, it was starting to get windy and cold outside.  After the Aquarium, I got dropped off at the hotel, and went to an early dinner with Duane, Erica and Baby K.  For dinner, I had a protein rice bowl. I rolled into bed early (while everyone else went out for the night), watched a bit of the Washington football game and then passed out.
SBRC Pre Race Photo
Shedd Aquarium with Becky, Brody and Jason (not pic)

RACE DAY!!!

Sunday started with a 5:30am wake up call.  Woke up,  got my running gear on.  Ate some oatmeal, and headed out to walk to the race start (1.5 miles) with some of the ladies from South Bay running club.  

SBRC - keeping warm as we go to race start
We got in line to enter the race staging area around 7:30am.   Security was crazy.  Lots of people trying to get in, only to find the honey bucket lines were even crazier.   But no way was I going to skip using the restroom before the start.   While waiting for the restroom, I ate half a pb&j sandwich for one last bite of real food before starting the race.    Finally got to the corrals around 8:30 and the wind and rain was starting to pick up.   
Getting through Security
Rain Starting in the Corrals with SBRC Peeps
Race Start - Corral L Ready to Roll
Race started around 8:40, and within the first mile I realized the joy of GPS in the city of Chicago.  I was warned about unreliable GPS prior to the race. So I had a pace band on my wrist to help me track my pace each mile.   (I ended up going with a 5 hr pace band, thinking that I would be well under that, but shouldn’t be slower than that).  
Marathon Course

I reached mile marker 1 just outside my hotel and found my husband cheering me on.   I dropped off my jacket and continued on my merry way.   About half a mile later, I saw Erica and Baby K cheering me on.  I quickly stopped by to say hi, and commented how I was struggling at finding my pace.   Ended up around a 11:10 pace for the next couple of miles, keeping in time with my pace band.  

Mile 1.5 seeing a familiar face
As I entered Lincoln Park, the rain and wind really started coming down.  At this time I was really hoping it wasn’t going to be like this the entire time.  Luckily for me, by about mile 8 the rain had stopped and was a comfortable running temp the rest of the way.

One of my favorite parts on course was around mile 7, where we ran past a convalescent hospital.  The people in the hospital made signs for us and put them up in the windows, and you could see them sitting by their windows waving to us and cheering us on as we ran past them.  

At mile 8 there was a cheer board displaying encouraging messages to runners from family and friends.  Many Thanks to everyone who tried to send me well wishes.  Unfortunately, I didn’t see any post for me.  So for the next few miles, I got to imagine what everyone had said.   I claim I missed the posts because I was running too fast down that stretch ;)

I was feeling pretty good as I reached the halfway marker (still maintaining my under 5 hr pace).   But things would start going downhill fairly quickly.  At mile 14, met and chatted with another skirt sister for about a mile.    At the mile 15 water stop we went our separate ways.   I was starting to get a side ache and stomach starting to not feel well.    By mile 17 my pace had slowed down and all I wanted was a banana to try and get something solid in my stomach, but had to wait until mile 20 for my first banana).  My back also started bothering me, and I struggled mentally to stay focus on the end goal. Ended up switching to a 4min run 30 second walk to try and keep things moving forward.  But that took a big hit on my pace.  I watched the 5 hr pace group pass me, and then a little later the 5:10 pace group move ahead of me.  At that time my race goal was re-evaluated. The new goal was just to finish with a PR. At mile 25 I was on the home stretch. I knew Erica and Duane would be near the finish line cheering me on. I pushed as hard as I could that last 1.2 miles into the finish line.  (The hole course was flat, only to be surprised by a slight incline as you head into the last 800 m stretch).   Ended up finishing the race in 5hrs 19 mins and 34 secs.   


800 Meters to go

Overall, I left the race with mix feelings.   I was happy to have PR’ed by about 10 minutes, but at the same time disappointed in my overall time. As my coach said, “You are stronger than your results”.  I trained hard over the last 20 weeks and wanted to see all that hard work pay off.   Did I do the best I could do?  For that day and how I was feeling… Yes.   Did I let my mind get in the way?… Yes.  Could I have trained harder in the lead up to the race?… Yes - focus on the long runs on trying to keep motivated and the pace consistent.   Now, to take this experience,  lessons learned and apply them to the next round of training for LA Marathon.

POST RACE

Spent the rest of Sunday at a recovery gym, which included ice bath/hot bath/ice bath followed by relaxing in recovery boots.   After recovery, I met up with some people from South Bay Running Club to celebrate our accomplishments.    

SBRC Post Race dinner Celebration
Relaxing in Recovery Boots
Baby K and Erica at Post Race dinner
Monday, I was sore getting up.  Felt like Charlie’s Grandpa getting out of the bed from the movie Charlie and the Chocolate factory.  But as I started moving, I began to feel better and was able to enjoy the city.  Duane and I went to the Museum of Science and Industry, followed by a celebration dinner out at Spiaggia (Joe Flamm - Top Chef Season 15 winner). 

Tuesday, we walked to old town to get my medal engraved and then hung out at Millennium Park for some last sight seeing before we caught our plane ride home.     
Medal with the Bean
Duane and I enjoying our time in Chicago







Many thanks to everyone (all my coaches, friends and family) who supported and guided me through this training cycle and race. All the encouragement and support helped keep me motivated and focused on trying to stick to the plan.

Will I put my name in the lottery for next year?  We will see in a few weeks… Still trying to decide.






Brunch at Chicago Athletic Association 

Sight Seeing




Go Blackhawks! (Hubby's team)

Got Sox! (Hubby's team)

Pixar Exhibit - I can make any race Disney themed