Summer Running Has Me Aghast!

Racy Runners is a running group for everyone; running towards friendship, commitment, and health.  Come join us--everyone is welcome!
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4th of July Run--on July 3rd:

Sunday, July 3rd
8am Thompson Park
(Parking lot by playground)

5 miles--slow and steady
Bring water
*Please email me at sassylassiegirl(at) the am of if you are going to join me.

Summer Running Has Me Aghast!

Running in the heat and humidity is NOT my thing--but I am working on it.

It is hard organizing group runs in the Summer months; everyone's schedules are very different.  If you are interested in getting together for some runs, please let me know.  I most likely will not send out the weekly emails again until September.  Until then I will send out an occasional scheduled fun run notice--for example, who wants to meet this Sunday at 8 am for a 4th of July fun run?

Want to read about my recent running antics, please visit the Racy Runners site HERE.

Please remember you can forward this email on to a friend or unsubscribe at the bottom of the page.

What is new since my last email?
  • The Spring Lake 5 was a HUGE success; Conor and I had a great day--what a fun event
  • Ryan's Run was AWESOME--so many wonderful local runners--Rumor has it next year is their last run for this event:(
  • I became a certified RRCA running coach (so excited; I know this is only the beginning--I still have a lot to learn)
What is new with you?  Does anyone have an event they are training for--do you want some company on your training run?  Let me know, I would love to be involved.

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Our mailing address is:
Racy Runners
Colts Neck, NJ

Garmin and the Blue Screen of Death (BSD)

I have had issues with Garmin Connect since day 1--I love my Garmin and I LOVE the way the data displays on Garmin Connect (so much nicer and more user friend than the training center)--but eventually it is going to make my laptop explode.  I have gotten the Blue Screen of Death (BSD) a zillion times.  I know the garmin is causing the error due to the code I receive.

At this point, I am just thankful it does not appear to cause damage to system--but I am sure that little by little the BSD is killing my laptop.  Today I attached the Garmin to the stand and there was the BSD--rebooted the computer as usually and went to reattach the Garmin when this time not only did I get the BSD but a nasty sound emanated from the speakers--NOT GOOD.

I have searched the Garmin boards and Googled and it seems that TONS of people have this problem and Garmin is aware, yet no solution is to be found.  If anyone has any suggestions I would love some help.

Today's run was just a duplicate of the last two.....oh well.  Did get 5.32 done.

Today's song, Dropkick Murphy's, Going Out in Style:


Headed out for a 7 mile run today--from the first step it felt like a punishment.   It is 83 degrees here today--but it felt hotter to me.  I opted to carry my Nathan water bottle--but it was not enough.  I was fatigued from the get go.  I felt the same way on Sunday's run--but today was worse.  I barely eeked out the 3.63 miles I did and that was with at least .5 mile walking on and off.  

I really think this is my body's way of staying--I NEED A BREAK.  I was not well rested or fueled for running or any workout today.  Instead I have been going through the motions--trying to control the tasks in my life since everything else seems out of whack. 

Running is supposed to make me feel better---It is hard but I enjoy it--today's run only felt like punishment. 

Tough Run

It was a tough run this am for many reasons--it was hot and humid (that was no big surprise) and I was hoping to get 5 in.  My legs felt heavy from the get go--I have been under a lot of stress this week with Finn (my baby) breaking his leg, hence the lovely sty on my left eye that has been keeping me company.

I headed out planning on keeping it really slow--but there were moments when I checked my watch and I was running too fast--even though my overall pace was was 10:38, right where I wanted it to be, the un-even pace I ran really screwed me up.

Just as I was hitting the "woes me" moment---ruminating on this past week and how my family was affected, I ran into W-- a great running friend.  I was so happy to see her.  Turns out she was having a similar type of run--the cathartic kind (not the slow kind; she is my fast running friend).  I have never been brave enough to run with her.  I always thought running with me would only frustrate her--my slow pace and propensity to have to walk/stop to recover (not all runs but some) would likely drive her away.  

Thankfully she feels the same way as I do about company on a run--sometimes it is just what you need.  I hope she did not mind the stop and walk--remember my legs were like lead.  I guess I have to see if she will run with me again.  

This is a first time in FOREVER that I did not finish my run goal--I ended up at my driveway at 4.78 and that was good enough form me today.

Ryan's Run

Ryan's Run 5 K race this am; this is a family oriented run for a great cause.  However, after my alarm went off and I realized I had only gotten 4 hours of sleep last night (it was a rough one--reminiscent of those newborn nights).

Facebook status update this am:

Casi MacFadyen Leahy
‎4 the hours of sleep I got, 3 the number of times Finn got up for the bathroom, 2 the cups of coffee I am drinking--1 the number of races Con and I are running this morning--or should I say finishing since I doubt there is any speed in this old body. Ryan's Run this morning.
Conor and I headed out to Middletown NJ with the goal of just running for fun. We got there early to pick up our bibs and shirts.  The shirts were GREAT---the best 50% soft thin cotton and 50% polyester---tissue thin.
I had a hard time hearing Andy Kaiser at the start of the race, but I think he mentioned that next year's race will be the last:(  I did hear him talk about introspection during the trail portion of the run--urging runners to think about why they are there and what motivated them to run.  He says this every year and it always brings a tear to my eye.
The route is hilly--but NOTHING compared to Clover Hill, so I could kick the *** of those hills.  I booked up and cruised down.  When I hit the trail at 1.25 mile--I was home.  Trail running is my thing---LOVE IT.  Although the trail is not wide, there were parts that cut through grassy areas that allowed for passing.  Even with passing--this was my slowest mile.
After the race Con and I reflected on how we run--we are play it safe runners.  We ALWAYS have gas stored away and we never push it to the limit--we are going to work on this.  Our friend Tammie Bennett of Bennett Running and her husband sponsor track workouts; Conor and I plan on atteding their Open Track Workouts and Twilight Miles.  We are going to need to keep active with our summer plans kiboshed by Finn's broken leg.  
I would love to go to the beach today, but we come from the background that only the Bennies go to the beach on the weekend--the crowds drive us crazy--so home pool bound it is.  
Avg Pace
100:09:22 1.00 09:22
200:09:41 1.00 09:41
300:09:12 1.00 09:12

Finster the Trooper; What a Way to Start our Summer Off.

After writing my post on Wednesday I got a call from the mother whose house my son Finn (my little guy) was over at for a playdate.  He had fallen and refused to get up--she said he told her to, "Call my mom; I need to go to the hospital."---He was right.  I got to the house and he was lying in the front yard grass--a Slip and Slide debacle (he never ever got to experience the slide part).  His right tibia (shin) was obviously broken and my first thought was--thank god it did not go through the skin.

I had brought Con along thinking I would need his help to get Finn in the car to the hospital (see--I had a feeling something was really wrong after receiving the phone call--Finn is my tough guy--never cries--will get up after falling with a bloody knee and continue playing without another thought--so when I heard he refused to move--I knew something was wrong).

Well, Con and I could not move him.  Without a splint and a way to stabilize the leg, I was hesitant to force the issue.  So after thinking over the logistics--I called 911--we would need a ride to the hospital.  I was glad I called.  Without the help of the Volunteer Colts Neck First Aid Squad--I would not have made it.  We definitely needed an air cast--a stretcher--and a ride with a siren to get through the crazy traffic on West Front St to get to Riverview.  I choose Riverview because of its close proximity and I knew its Pediatric ER was new and staffed with Nurse Practitioners and Docs (this is not a teaching hospital). 

The staff in the Pediatric ER was top notch and the pediatric surgeon on call was excellent.  Finn was a trooper and ended up with a leg cast--out of commission for 6-8 weeks--our entire summer (so much for our locker pool/beach passes at Spring Lake, trip to FL and Disney waterpark):
Finn has 2 new friends, Philip, aka Phil his right hand man, and Joe:
He has managed to master the art of crutches quickly--he insisted I take his photo at different angles:

Yesterday was hard and it finally hit him that he will be in a cast for almost the entire summer--the pain and sadness was too much to bear as a mom.  Thank goodness for his brothers who have been great--but I wonder when they will realize they are missing out on summer too.  Thankfully we have the pool but staying home the whole summer will likely take its toll on all of us.

Got him showered and downstairs today--yes, I ignored all the instructions given to us.  As an RN  I know how to jerry rig the cast--3 garbage bags secured at 3 increasing lengths on the leg with duct tape keep that baby dry----a shower can make all the difference.

Thankfully Con and I were able to get in some P90X--I needed the release.  We have a local 5K planned for tomorrow--but we will wait and see how Finn feels and see if he is OK staying home with daddy.

It is official--I am a RRCA Running Coach

I took the RRCA Running Coach Certification class in East Hanover, NJ on June 11,12th and last night I took the online exam.  I was so nervous the test was 100 questions and was kind of tricky in the way that there were a few questions that definitely had 2 answers--but you had to pick the best one.  Thankfully the test was open book and could be discussed amongst participants ( a big thank you to J & J for our group discussion).

I completed the test online and hit "Submit and Grade" and held my breathe--PASS!  So happy, I know that this is just a beginning and I still have a lot to learn, but I am so excited.

I celebrated this am with a 4 mile hill run with my friend N.  N and I had not run together in awhile and we had a lot of catching up to do:)

Chipmuks Everywhere

8 miles on agenda after a hard core (literal) ryde at Hammer House this am.  Protein drink in between the activities worked well.  Headed to the Henry Hudson trail. 

I love this trail and I love that the Monmouth County Park System put a new parking lot in at the YMCA camp and there is even a porta potty--Yes, I am excited about a porta potty--no more having to pop a squat in the woods hoping that no one comes by.

Must have seen at least 10 chipmunks running across the trail--they are so cute; the groundhog that ran in front of me--not so much. Ended up stopping a couple of time to bring my heart rate down.  Tried to keep my pace even and slow.  I was disappointed that my left calf was acting up; I thought it had healed.  I did not wear any compression calf sleeves and that would have helped--the last 3 miles were tough.  I was glad I brought my Nathan hand held water bottle---I needed it and drank an entire bottle on the run.
So sweaty and hot--forgot to leave my sunglasses in the car--I hate running with them the water bottle is on a post behind me and not attached to my head

4 Mile Run in Hood

Conor and I headed out for 4 miles.  He has not run more than a mile in awhile and we planned on keeping it slow.  Well---he psyched himself out of the run before he even put his sneakers on, so after a mile when he said the outside of his foot hurt, I was not surprised and home he went.

It is amazing how a bad mood or negative thoughts can be so contagious.  I was ready for this run.  I went to spin in the am and fueled with my Venti Soy Latte--I was ready, but he was such a downer that the rest of the run was a challenge even though it was SLOW.  I had left my music at home because I was looking forward to running with him:(

Did come across a beautiful cactus---they are NOT a natural flower here in the NE and definitely not in Colts Neck.  Who planted it--how is it flourishing? 

Tummy Troubles

3 miles today with the plan to keep it 10:30-11 min/pace--However, my stomach has been bothering me since yesterday.  Perhaps the extraordinary amount of Casi's Pasta (bowties, with peas, corn, sundried tomatoes, tofu, mozzarella cheese smothered in balsamic) did the trick (I don't usually eat dairy except for pizza--my weakness).   I felt queasy at the Y this morning for strength training, but I muscled through.  Our awesome instructor A even gave us 15 minutes extra of HIT and I did it.

Instead of going right for the run, I came home and did some work and then headed out thinking 3 miles would be no problem.  WRONG.  The first mile was great but mile 2 and 3 were tough--I really wanted to get home--my stomach was gurgling.

I Feel Like a New Runner

After attending the RRCA running coach certification class this past weekend, I feel like a new runner.  Today I had 4 on the schedule before I had to head off to the Bosom Buddies Breastfeeding Support Group.  I stick to the 'hood on these runs so I have time to shower before group.  I love my neighborhood--it is perfect for running--wide streets, scant traffic, plenty of variety.  You can eeek out a good 8-10 miles running around the hood BUT it is HILLY.  

The 4 mile route I take is my HILL route and today, incorporating my new slow is the new fast approach, I was curious to see how those hills would feel.  

I felt great and the run was a HUGE success.  I did have to wear my nifty Zensah calf sleeves since my left calf was achy since my run on Monday.  Wearing the Zoot stockings all day Monday really helped, but they look rather ridiculous with shorts----not that the Zensah look that much better....

Running Slow is the way to go

I attended the RRCA running coach certification class this weekend in East Hanover.  It was great and I have a lot of information to share, but I need time to process everything.  The class was attended by about 25 people; everyone was fitness oriented and had something to "bring to the table".  It was fun having so many like minded people in the same room.  I wish there had been more time to get to know everyone.  The instructor, Janet Hamilton, was a wonderful teacher and kept the information interesting and relevant.  I just need to take a test and I will be certified (since I am already CPR certified and as an RN, I do not have to take any additional CPR/First Aid classes).

There were a lot of new things I learned and some things that I knew but did not fully understand the reasoning behind them--I can't wait to apply the new knowledge to my own training.  In fact, I got started this morning.
I had planned a 7 mile run (long run for me) today since I knew I would not be able to get any running in over the weekend (the class was 8 hours/day and over an hour away).  I got the kids on the bus and headed over to Thompson Park, my favorite stomping grounds.   You can see why:
Ducks playing in mud puddles in the field

Beautiful lake

Wooded trails next to reservoir

One of the best running locations in Monmouth County

I wanted to work on the concept of running at a slower pace to make my run as aerobic as possible.  I was shooting for 10:30-11:30 pace (when I have been able to run at 9:00-9:30 lately).  It is HARD running at a specific pace.  In the beginning it was too easy--I felt like I could have walked faster--but I also felt like I could keep moving forever.  By mile 3 when I hit Cross Farms park, my left calf was acting up--very achy (had problem on a long run about a week ago).  Not necessary painful, but I know it began to affect my gait.  I also found that I could not stay "in check" with my pace--it was easier for me to monitor my HR and respiration effort.  I wanted to keep my HR in 120-130 range (figuring this was probably aerobic for me) and I wanted my respiration effort to be easy--no panting and able to take deep breathes in and out easily.  Focusing on this brought my pace down naturally.  

Yes, there were times I felt I should have just walked--but I kept going.  I felt great at the end of the run--no exhaustion. 

On the way home in the car, I realized my shirt was on backwards and I have been walking and running around all morning this way--typical.

Heat Wave in NE

They are calling for record temperatures here in the NE today and tomorrow 95-100.  Our local school district called an impromptu half day today and tomorrow in anticipation.  I figured I would have to get my run in this am before Breastfeeding Support Group on the treadmill---but I did not (thankfully--since my TM is reserved for the times when running outside is NOT possible).

When I went outside with the boys to wait for the bus, I was dressed and ready for a run--garmin, check-- iPod, check--running gear, check.  I wanted to hit the streets for at least 3 miles as soon as the bus pulled away.  I am glad I did.  It was HOT but it wasn't as humid as it was a week ago, so I did OK.

I ended up walking up 2 of the larger hills and getting 4 miles in--my 4 mile route in the hood is a HILLY one. If I had more time, I probably could have gotten another 2 in.

After group and after the kids get home--POOL TIME (I actually have the heater on in anticipation--we very rarely use the heater even though without it the pool is a good 60-70 degrees, but if it is going to be as hot as they are predicting, I am going to want to go in).

All in all my overall pace is not too shabby:
Avg Pace
100:09:38 1.00 09:38
200:09:38 1.00 09:38
300:11:03 1.00 11:03
400:10:04 1.00 10:04

4 on the Hills

This morning's ryde at Hammer House was GREAT.  I am a spinning FREAK and I love spinning at the YMCA except for the fact the classes are too short and their bikes do NOT compare to the Hammer House ones.  My ideal spin class is 60-90 minutes.  Although the classes at Hammer House run 50 minutes--usually the instructor kicks it up to 60 and the RealRyder bikes are a nice challenge.  I actually think I am beginning to see my obliques:)  

For Mother's Day, I asked Ray to get me a series of 10 rydes; I personally feel too guilty buying since I am already a member at the Y--but I figured if it was a gift.....  I had originally given the studio a chance because they had an AWESOME Groupon deal that I could not resist.  I don't know what I will do when this series is done, since it is too expensive to keep doing:(

I guess I will have to give the Yoga Studio down the street a try, since I purchased their Groupon a week or so ago.  Soul Power Yoga, here I come.

Hopefully Groupon will keep sending me exercise based coupons for my area.

Got a quick 4 in after spin--don't be too impressed with the time, since I stopped to catch my breathe a few times and paused my Garmin.

Avg Pace
100:09:20 1.00 09:20
200:09:08 1.00 09:08
300:09:28 1.00 09:28
400:09:06 1.00 09:06

7 turns into 10---back into 7

Was planning on running 7 today (longest run I have had in awhile).  I started out strong and by mile 3 I still felt good.  I pulled something in my left calf and it felt achy but no pain; however, I was dying of thirst.  I looked for my Nathan hand held water bottle (I had bought mine at Road Runners).  Although I do not like running with somthing in my hands, this bottle is great for long runs.  When I could not find the bottle, I convinced myself I would be fine.  It was cooler today and not humid.

Boy was I wrong.  Thankfully a friend drove by.  I mimicked drinking water when she rode by in her car and she pulled right over.  She only had a used bottle of water with 1/4 left in it--I am not picky and I was desperate.   That water was MUCH appreciated.  Thank you, W.

I convinced myself by mile 3 that I should run 10 today since next weekend I will be attending the RRCA Coach certification class.  I ran to the Middle School--used the porta potty which was not too gross and headed to town hall.  I picked a good place for a 60 second reset, my calf was really starting to ache.
When I started back up, I noticed the calf getting worse and I was again THIRSTY.  By mile 7, I called the hubby.  I never call him.  I thought if he brought me water I could finish the run, but with the calf getting worse, I knew I should call it quits and get home to ice.

I was happy he was home from the lacrosse tournament and I downed the entire bottle of water in one long gulp.

Avg Pace
100:09:59 1.00 09:59
200:09:32 1.00 09:32
300:10:02 1.00 10:02
400:09:32 1.00 09:32
500:09:26 1.00 09:26
600:09:19 1.00 09:19
700:10:17 1.00 10:17

Mommyhood and Marathon

I love my boys and they are GREAT kids.  Lately finding time to fit in simple activities like reading the NYT (a must have in my day) and getting a run in have been a challenge.  I find my spare time is spent driving them to and fro.  Yesterday was no exception.  This may be the first week that I do not get 20 miles in by Sunday.  

The humidity broke here in the NE on Wed, but I was not able to run more than a 5 K when I was able to sneak a run in---30 minutes means a quick 5 K--at least it is something.  I am working on getting my big fat butt out of this chair and off the computer to get a long run in today; my goal is at least 7, but only after a quick run to the grocery store, the bagel place, a drop off at the lacrosse tournament, throwing the loads of waiting laundry in the washer, putting the dishes away, a drop off/pick up at soccer practice, and cleaning the crap off the kitchen get the picture.

For those handful of people who may read this blog, I am debating running a full marathon.  I have run 2 halfs (which seems to be a good length for me--training helps me stay on track; I think I prefer training over the actual race).   Last year I signed up for the Lehigh Valley Marathon.  I had read about it in Runner's World (my favorite magazine) and it sounded like a perfect race. Alas, the summer training did not go well and I had to defer my registration to this year. I sit, I am registered for the race on Sept 11th, but looking at the calendar--less than 15 weeks of training and ALL training to take place in the SUMMER--I feel nothing but apprehension.  Is this the race for me and is this the year I run a full marathon?

I know I will run a marathon one day--I just don't know if I can run this one.  I had also entered myself in the NYC marathon, but I was not chosen---I hope to enter the lottery every year with the hopes that one the third year, I will be accepted.  Who can turn down a chance to run the NYC marathon--not me?

Here are some pictures of our pool opening from last week--needless to say my list of "chore" grew (although the pool is really Ray's "thing"):

In case you were worried, it looks 100% better already--crystal clear--but your suit may disintegrate upon entry.

Avg Pace
100:09:00 1.00 09:00
200:09:07 1.00 09:07
300:08:58 1.00 08:58
400:00:53 0.11 08:24