Pace Calculator

Yesterday after the 5K Challenge, the participants were back at the Race Directors house talking excitedly about the pace in which we completed the run. Naturally, that topic segued into the question of:

"If I ran a 5K in X amount of time, what would my 10K, 15K, 1/2 Marathon pace be?"

Friday night a friend told me about a website where you can put in your best run pace for any distance and it will calculate what your pace most likely will be for every other race distance. It will aslo help you calculate a realistic training pace. Within the website there are other helpful links about nutrition, motivation and helpful tips.

http://www.mcmillanrunning.com

Of course the running calculator doesn't factor into my 15K time that there is a kick-ass 3 mile HILL smack in the middle of the course! Awww, but we wouldn't be doing this if it were easy....now would we?

Run Sister!

Best Organized Run. Ever.

Today was the First Annual Schindler 5K Challenge! What an event!

I would like to take a moment to personally thank the Race Director who was also the Water Stop Volunteer.

The Race Director was even there at the end, high fiving each participant. When has that ever happened at an organized run?

Everyone who participated ended up exceeding thier goals and setting a personal best!

It was a fantastic experience and just solidified in my mind that training for this half marathon is just where I need to be in life right now.

RESULTS:

Here are the results of the first ever Schindler 5K Challenge

Each participant achieved her own personal best.

The results are as follows:

Sally: 27:45

Ava: 32:10

Corie: 34:45

CONGRATULATIONS TO ALL!!

SEE YOU NEXT YEAR!

5k Challenge

You are invited to join the first ever
Schindler 5k Personal Challenge!
When: Tomorrow Morning @ 10 a.m. RAIN OR SHINE (hopefully shine)
Where: Starting line is Sally's Driveway
Details: I will have a 5k route planned out for us. We will all run the route AT OUR OWN PACE. We are only racing against ourselves. Once we have all crossed the finish line we will high five each other and walk back to my house together.

Purpose: To strive for our own personal best AND to encourage one another with GIRL POWER
Please RSVP asap

My Shoes

My Running Shoes

Nike+ Vomero

What the.....!!

Note to self:
When signing up for a training race be sure to note the course map and race name. If it has the word "CHALLENGE" in the name...for example, the Shamrock Run 15k CHALLENGE...there is a good possibility that it will be, well, CHALLENGING.

I just drove the 15K course for the race Ava & I are doing on March 14th. Over 3 miles of it is continuous uphill -- past OHSU for those of you who know Portland. As you can tell I'm a little nervous...do I start crying now or wait till later?

Check out the course map here:

http://www.shamrockrunportland.com/map15k.htm

Six Miles

Today was our 6 mile long run. The last time I ran six miles was when Ava ran the Portland Marathon in 1995 and I ran the last six with her.

Yesterday, I came down with a nasty head cold. Runny nose, congested chest...you know the kind. I wasn't sure how that would translate for my six miler but I was determined to not let anything stop me. (My biggest fear is not getting in my training runs and not being ready for April 11th.) I decided that, no matter what, I would travel six miles by foot today -- even if that meant I had to walk some of it, and we all know how I feel about walking during a training run, right? Ava? Corie? Anyway, I figured that if I had to walk because of my cold I could make an exception, just this once, to keep up with my training schedule.

So, I bundled up, long sleeves, stocking hat, jacket and of course Miss Sarah, and off I went. As usual I took it easy the first mile or so and felt pretty good. No wheezing or sneezing. I ran all six miles feeling quite strong, so I went an extra .28 miles. ;) When it was all said & done I ran a 9:44 average pace -- which is slightly better than what I've been doing on my 4 & 5 milers. Then, as if it could get any better, Lance Armstrong congratulated me on my "longest workout to date"! Thank you Lance!

Encouragement From Mom

I recieved a card from my Mom this week. She wrote a fun poem for me and sent it with a $50 bill. I want to share the poem with you because it made me happy to read it and really encouraged me. I think that this poem my be one of the reasons I had such a great 6 mile run today.

8 weeks to train running to and fro
Miles and miles you have to go

As they click off and you leave them behind
Remember that before you know, you'll cross the line.

The legs and heart do get strong
And while you run you do no wrong

Camraderie and sister time
Valued more than a diamond mined

A break now and then to gather your wits
Will help to ensure that you do not quit

Soon you will finish and be oh so proud
We will be cheering oh so loud

Gloria's* will hit the spot
We'll have a celebration not forgot

For now go out to lunch on Dad and me
And take a moment to shout for glee.


*This is where we are going with Mom & Dad and our Hubbies after the race.(http://www.gloriassecretcafe.com/)

p.s. Ava, ok, ok, it wasn't really a $50 it was a $20.

Kickin' The Soccer Ball

Ran Council Crest Loop tonight.

Three and a half miles of "kicken' the soccer ball".

I had a helluva kick at the end, headed uphill, and finished strong.

Awesome. I am loving running again.

Our Sister Run!

A 5 mile run was in store for us this day. 5 miles is what we needed to do to be on track for our 1/2 marathon training schedule. I was a bit anxious about how it would go. Hoping I could keep up and not disapoint....... Quite aware that Sally has been running more, longer, faster. A quiet voice told me that it was simply a run, nothing to worry about. We're sisters. We are accepting and encouraging of the other and Sis would be supporting of my belabored run.

It was a beautiful day. We started out from the Nike campus, Miss Sarah Belle in tow. Sisters running side by side.

I believe the last time we ran side by side was in 1995, when Sal met me at mile 20 of the Portland Marathon and ran in the few last miles with me. I remember that day like it was yesterday.

So we here we were... running, chatting, laughing, and then somewhere around mile three I began loosing steam. But Sally would have none of it. None of it!

"Use your core!", "Relax your arms!" "No, you aren't stopping" ~ A few times I had to glance over and make sure it was still my Sally and not a hired coach. "Who ARE you and what did you do with my sister?" I thought more than once.

We ended up finishing the run at my fastest pace 10:48 per mile. Excellent! ~ Thanks, Sal!

Our lunch at Blossoming Lotus was a wonderful reward to our four weeks of training and our run together.

"For there is no friend like a Sister, in calm or stormy weather, to cheer one on the tedious way, to fetch one if one goes astray, to lift one if one totters down, to strengthen whilst one stands" Christina G. Rossetti

REWARD DAY!

We are four weeks into our 1/2 Marathon Training. In December Ava & I sat at the Claim Jumper Restaurant with our giant sized chili & salads and planned out our "Sister Runs" and "Reward Days". We decided that we'd get together every four weeks, after training on our own, and do a training run together followed by some kind of reward. I know what you're thinking, the same thing we thought-- Hot Fudge Sundaes! We decided to dispose of that idea and be more creative -- and healthful-- with our reward planning.

So, our first reward day was yesterday and this is what we did:

We met at 8:15 at my gym. Ava came as my visitor. We attended the 8:30 Group Power class (weight lifting)...it was fun to work out side by side. After the class we changed into our running shoes, leashed up Sarah, who had been waiting for us in the car, and hit the pavement for a 5 mile run.

Truth be told, I was a little nerous about how this run would go since we've both been training on our own and have our own style (read pace). We discussed our expectations before the run...not too slow...not to fast. It was a great run and we both learned to compromise a bit for the sake of each other. Afterwards we took our time stretching and chatting. It was great not having to rush.

It was finally reward time! We headed over to NE Portland to the Blossoming Lotus (http://www.blpdx.com/) a Vegan restaurant specializing in raw/live food. We had a yummy fruit and cheese plate with blue cheese made from cashews! We also shared a deliciously spicy salad. After lunch we got a tour of the kitchen by one of the owners -- because he caught Ava lurking around the entrance to the kitchen on the way back from the bathroom trying to sneak a peak.

It was a great day and in reality the entire day, not just the lunch, was the reward for four weeks of hard work. Can't wait till our next reward!

The Longest Short Run

Ever get 25 minutes into your run, look at your watch only to realize that you are only 4 minutes into it?

That was my run tonight.

I ran my 3 1/2 miles in 38 minute pace.. My fastest run ever and felt great.

Looking forward to our Siter Run this Saturday!

No Run Report

Fugget-about-it.

33 work outs in the last 38 days and the thought of running, stretching, even filling my water bottle makes me want to puke. Hey! This is a running blog, the word "puke" is going to come up sooner or later.

No work out for me today. I know that taking this day off to be home in the evening, relaxing will make me feel energized for tomorrow's run and our weekend 5 mile Sister Run.

"the time to relax is when you don't have time for it" ~ sydney j. harris

Post Run Report

Well, it wasn't pretty but its done. It felt like someone had cut me open at the waist and poured hot molten lead into my legs. On the upside, it is a beautiful day and I wore shorts and sunglasses....and my shorts didn't ride up my thighs, which, all things considered, is a win!

Pre-Run Report

My toungue is pasted to the roof of my mouth and I've already downed 40 oz. of water. I realized that I may have ingested more sodium in the last two days than in all 30 days of my gastrointestinal "clean sweep". My energy level is low and my mental drive to get up and go is running at about 55%. It would be a mere 40% but the shining sun has bumped it up the extra 15. In fact, I'm still in my pajamas...and its after Noon! Not to worry...there will be no excuses made that will keep me from hitting the pavement. Afterall, I only have to go 3.5 miles today...no sweat.

"Vacation"

Today I was on a nutritional vacation. Eggs, sausage & potatoes for breakfast. Salad for lunch -- not bad. Superbowl party, nachos, chips, 2 diet cokes, a hot dog w/ chili and for dessert...a (small) piece of coconut cream pie. It all went down nice and easy and I enjoyed every bite. But, just like any vacation it is always nice to get back "home" and into one's regular routine. So, tomorrow I will be "home" again and I'm looking forward to my rice cereal breakfast, 3 servings of fruit, almond snack, broiled fish lunch and light soup dinner.

Stay tuned for a report on my junk-food fueled run tomorrow.

5 Miles Pounding The Pavement

Troy joined me on my five mile run today.

We ran Council Crest.

We ran it slow, but finished strong.

We chatted the entire way. Not having those same damn 20 songs play over-and-over-and-over on my ipod today was a welcome change.

Running with someone (besides those damn same 20 artists on my ipod) makes me look forward to our Sister Run next weekend.

Cheers!

YOGA ~ My cross training

When I walk into that studio I never know what I am going to get. I can feel crummy walking in and have a decent class. I can feel amazing through the standing series and then crash and burn once I hit the floor. There are so many factors that can go into how you actually feel once in the studio. Rest, food eaten over the last 24 hours, how hydrated you are, etc.

Tonight I had them strongest yoga practice I have had since getting back into it in December. Everything flowed. I felt strong from start to finish. In Standing Standing Seperate Leg Stretching Pose I was "this" close to getting my forehead on the floor. I think I felt my bangs tickle the mat. ~ Having Ahmad's face 6" from mine, as he pounded on the mat "You-Can-Do-It!" didn't hurt.

I walked into the studio not knowing what I'd get. I walked out taller, stronger, healthier, happier and more peaceful with life.

AND I got the closest parking spot to the door at New Seasons after class.

Form

Yesterday's run was 3.5 miles. We are building to our 5 mile long run on Saturday (which I will do tomorrow due to scheduling issues). I was tired from Tuesday's Group Power (weightlifting) class and x-training (xt) on the stair stepper (the one that is actually stairs...a much harder workout than the traditional Stair Master). I was contemplating switching up my training because I'm moving this week's long run up a day (or is it back a day? I don't know....closer, anyway). I considered using yesterday as a rest day, skipping the 3.5 all together but that didn't seem right because I will have two rest days in a row this weekend. I considered doing an xt day at the gym....especially because the rain was coming down hard. After all the contemplating I decided to JUST DO IT and figure out the rest of the week later. I headed out as soon as the rain let up. Being fatiqued from the Power class I noticed my form was sloppy. I was running about the same pace but it just felt sloppy. My shoulders where hunched, my arms were swinging all around(think the nerd from Ghostbusters). I felt like I was lumbering down the street, heavy and unfocused. Knowing that I had to finish this run, whether I wanted to or not, I had to reclaim my form. So, I lifted my chest and pulled my shoulders back. With my chin up and my arms swinging steadily- rythmically, I pulled my belly button towards my spinal cord and thats when it happened. My body shot forward like a race car down the final stretch. My legs powered by the foundation of my core. I ran the last mile at top pace. By focusing on the strength of my body--strength I've been building over the last year -- instead of the fatique and mental block is what I needed to relcaim my run and to turn it from stress to success!

Ditching Work

Blue Skies. Warm Day. I ditched the office at 3pm and hit the pavement for my 2 miler, just a straight "there and back". I think I ran slow though. I have to get a watch.

Being tired after my run, I went to the 4:30 yoga class, since it was a place I could relax on my back in savassana 12 times!

Namaste!

DISTRACTIONS

For me, as a runner, everyday there are distractions. Here are a few I encountered today.

1. Rain. Well, drizzle really. Just enough to make me consider pushing my training run off until it went away....yeah, right, like that would happen. I put on my wet weather running gear.

2. My ipod battery was dangerously low. There was no way it would get me through a 3.5 mile run. I plugged it in and let it charge while I made the bed and tidied up.

3. COLD! Not only was it drizzly...it was cold too. I went inside and put on a fleece.

4. iPod malfunction. My fully charged iPod's Nike+ feature goes kaput on me and tells me I've completed my workout -- even though I only went 1/4 of a mile. I turned off the Nike+ and continued on with my rockin' play list.

5. Sarah's first 1/2 mile. She is excited, running spiratically, has to pee. I've realized that if I want her with me (and I do) I have to let her do her thing the first 1/2 mile...then she's good to go for the next 3 or 4. Oh, yeah, I also run slightly farther than the allotted mileage just to make up for any lag time in the first 1/2.

6. Too many clothes. That extra fleece I'd put on was making me hot. I kept going

7. A hill. Focus on a steady pace and keep a good song on the iPod -- hills are a distraction but not a problem.

8. Sore Knee. At mile 2.75 my knee started to hurt. I'm accustomed to this because it happens everytime. I'm tempted to stop...to take it easy...but I remember that my legs are strong and my core is the foundation to good running, so I concentrate on keeping my core solid, tightening my glutes to release pressure on my knees and, voila! I'm running straight past the three mile mark and onto the last 1/2 mile and faster too!

9. Wild Life. I had to keep myself from stopping to save a worm who had crawled out of the ground and onto the path. I really hate to see a worm so far from its dirty home. But I ran on. Then I saw the most beautiful bird. It was brown with dark brown spots and red tips under its feathers. I wanted to stop and stare but I was so close to finishing that I ran on....

10. The Mirror. Walking by the mirror and catching a glimpes of a healthier, happier looking me. Now that's a distraction I can live with.

RUN SISTER, RUN!