5-6 miles turns into 1 mile run and then walk

I went to Spin at the Y this morning--I love spin.  Ray came with me yesterday morning and today--this was HUGE---1-he never works out, 2- he never ever came with me to work out, 3- he is never up on the weekend that early in the morning.  I bribed him with a Starbucks (little does he know, I always treat myself to a Latte after weekend morning spin classes).

C and I had 5-6 miles planned for today, but this morning he complained about a sore throat and I had a feeling his heart was not in it; although, he kept asking me when we were leaving for our run.  So.....we get all set and off we go--a neighborhood run.  I started off leading--steady and one of my fastest miles in a long time--1st mile 9:07--I felt GREAT and I wanted to keep this run STRONG---and then he hit his wall--he wanted to walk-I really don't mind when this happens--I hope when my heart is not in it, he won't mind walking with me either.  We cut our trail short and headed home--walking---I talked him into a run for the last .6 miles---overall 2.66 miles/30:05 min/pace 11:13--not bad for walking a mile.
http://connect.garmin.com/activity/58215150

Today's song, Dog Days are Over, Florence and the Machine

Group Runs for Week of Nov 29th:

Group Runs for Week of Nov 29^th:

Monday, November 29^th           11:30am  3 miles     Thompson

Wednesday, December 1^st       9:30am    5 miles     Manasquan Reservoir

Thursday, December 2^nd          10:15am  3 miles     Meet at YMCA Freehold Parking Lot

Born to Run 2010

C and I planned on running the Born to Run 5 mile race in Freehold the day after Thanksgiving.  Unfortunately the morning of, I felt AWFUL.  I think I must have gotten 4 hours of sleep and felt nauseous (the 2 glasses of wine the night before did not help), but C was excited and I would do anything for my son.  So I sucked it up and we headed to the race--it was a balmy 45 degrees with a light cold windy rain.  

Thankfully when we got there the rain had subsided, but a cold front was moving in--you could almost see it with your eyes.  This is a great family event--lots of kids running.  We wanted to snap a few photos before the race started (unfortunately hubbies blackberry appears to have a film on part of the screen so the shots came out kind of fuzzy).

We moved inside to stay warm until the race started and ran into a friend.  We all chit chatted and came to the conclusion that next year we should show up right before the race starts--there really was no reason to get there early.  The race is local (about 15-20 minutes away from Colts Neck) and the casual atmosphere lends itself to late arrivals.

We headed over the the starting point (after I hit the porta potties a second time, of course).  We were literally the LAST people in the starting line.  C was convinced we did not cross the starting line until at least 3 minutes after the official start time--it probably was more like 1 minute).  

I almost got crushed within the first few minutes of the race when a women in front of us dropped her iPod.  I saw it and stopped to scoop it up--I did not want it to get trampled on.  Thankfully the man behind me was annoyed but a good sport about it.  R ran with me for the first 1.5 miles--but I know I was holding her back.  I was running a little under a 10 minute mile and it was a struggle for me--she was not even breaking a sweat and I could barely carry on a conversation.

C was in our sights until we hit the park--I encouraged R to run ahead and I would catch up (at the finish line).  Off they went.  The hills on the way back were KILLER (shhh--I walked up both of them--it was my opportunity to catch my breathe).

Ray was able to catch a picture of C and I finishing.

After the race, I really felt nauseous, but we headed over the Pete & Elda's and I knew that the long ride there would help me prepare for the BEST thin crust pizza in the NE (possibly in the entire US).

Asbury Park 1/2 Marathon Training Schedule

Asbury Park ½ Marathon Training Schedule

Start Week of December 13^th

End Race Day April 16^th

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday*	Sunday*	Total Weekly Mileage
1	4	3	4		3		5	16-19
2	3	4	4		4		6	17-21
3	3	3	4		4		6	17-20
4	4	4	4		4		7	19-23
5	3	3	4		4		6	17-20
6	4	4	4		4		8	20-24
7	4	3	4		4		6	18-21
8	4	3	5		4		9	22-25
9	4	3	5		4		7	20-23
10	4	3	5		4		10	23-26
11	4	3	5		4		8	21-24
12	4	3	5		4		11	24-27
13	4	3	5		4		9	22-25
14	3	5		4		12	4	24-28
15	3	5		4		10	4	22-26
16	3	4		3		13	3	23-26
17	3	4		3		8	3	18-21
18		4		3		APRIL 16th RACE DAY 13.6 miles	2	20.6-22.6

Try to run at least 3-4 times/week –you can move your run days around (each short run should be at least 30 minutes) optional 5 day

 

On one of your weekly shorter runs work on speed/intervals; for example, alternate a slow comfortable pace with a faster pace using either time, distance, or iPod music as your markers

On long runs keep it slower (most running references suggest running a minute or two slower than your “comfortable” speed; for example, if you normally run a 10 min/mile, run at a pace of 12 min/mile on your long run)

Cross train on OFF days—bike/spin, swim, weight train, yoga—anything that involves some activity or just REST

* You can make your long run on Saturday or Sunday, but remember the race is on a Saturday, so by week 14 you may ­­­­want to make sure ALL your long runs are on Saturday to prepare

Too beautiful not to run

Gorgeous fall day.  My run schedule this week:
Monday 3
Wednesday 3
Friday 5 Mile Born to Run Race
Sat or Sunday 5-6

Con wants to run with me after school this week (the kids have 1/2 days)---so instead of running right after spin, I waited for him.  Well he changed his mind and wants to do the treadmill---WHAT!  It is a beautiful fall day in the high 50s, sunny, with a warm breeze that feels delicious.  So since I was all dressed and ready I hit the neighborhood.

http://connect.garmin.com/activity/57605568

Sunday run with my son

C (my son) asked to run with me yesterday and today--I am in heaven.  He is 13 years old and still wants to do things with his old mom.  I hope this is "our thing" ---he is determined to run the 1/2 with me in April.  He is an excellent runner--not only much faster than I--but his form is PERFECT and beautiful.  He runs naturally (he was not the fastest on his cross country team--but I know his speed will only continue to improve---but when it comes to distance he could out run all his teammates). 

We have the Born to Run 5 mile race the day after Thanksgiving coming up in Freehold this week.  We ran the race together last year (it was his first 5 miles and my second--he smoked me).  We planned on making it a annual event and he is excited to run in again this year.

Yesterday we hit the trail at Hartshorne Park in Middletown NJ.  This was a more difficult trail than the ones I usually run at Thompson or Manasquan.  We only made it through the smaller/shorter trail--we had no idea where we were going--but cannot wait to head back to conquer the longer trails next time.

Today we wanted 4-5 miles (I wanted 4--I overdid it this week--Con wants 5)--headed over to Cross Farm Park.  It is beautiful running weather here in the NE.  40-50s is really perfect.  Here is the view of the path before we headed into the woods to hit the reservoir trail, 

Con fell hard and I tripped several thousand times--my feet were dragging.  Con needs cold running gear--where do I buy cold gear for boys--the mens' small is probably too big.  He has no dry-fit long sleeved shirts or good running shorts or sweatpants.  At least now I know what to get him for x-mas.  


I ran 4.5--con ran about 5.3 (I made him run extra at Cross Farms because he ran off again without me and made me worry).
http://connect.garmin.com/activity/57474366

Love this--I hope I am this cool when I am 91!

A friend on facebook posted a link to this article,

http://www.mymodernmet.com/profiles/blogs/grandmas-superhero-therapy-18

Read about this AWESOME Granny and take a look at her grandson's AMAZING photos

Intervals??? 3 miles

Kickboxing class this am--so I decided to get to the gym early and run a few miles on the dreadmill.  Now, I love my Runner's World magazine, but sometimes the terminology (intervals, fartleks, tempo run--and don't get me started on the ratios and numbers) is too much for my new runner brain to process.  So today, I did my idea of an interval run. 

What is needed for Casi's interval run:

1) treadmill

2) iPod (loaded with an eclectic music list)

Idea---Slow tempo song--slow jog.  Fast tempo song--fast pace.  

It almost feels like you are dancing on the treadmill and soooo much easier that watching time and distance or computing pace.  (In some instances you do not even need to adjust the treadmill--just play around with stride and turnover of your feet to increase your heart rate.)

I did find this guide to runner's terminology helpful when trying to decipher the articles in Runner's World or even when reading other runners' blogs,  

http://www.runnersworld.com/community/forums/index.jsp?plckForumPage=ForumDiscussion&plckDiscussionId=Cat%3ARunner+CommunitiesForum%3A608106477Discussion%3A3181078705