Bring the Noise--4 Miles of Hills Old School

Got my ryde in at Hammer House this morning.  I love cycling there and I am DEFINITELY noticing a difference in my core--my obliques are defined and rock hard.  Now don't get jealous, I still have a nice big tummy pouch and muffin top when I wear my low riding jeans--so there is still work to be done. I have 2 more classes left until the on sale package I purchased is done and then I will be sad girl.  I can't afford the $180 price for 10 rydes--18 dollars a ryde is STEEP.  I will have to take all my spin classes at the Y.  I love the Y--I am one of their biggest fans, but the bikes are not the same.  Oh well...

I had a lot of work to get caught up on today, but the weather was so gorgeous out and then I saw a post on Dailymile that N ran 8---I had to get out there.  As soon as Con and Ro got off the bus---off I went.  I was sooooo glad I did.  I read a great article in this months Running Times about hill work and I knew the perfect 4 mile course (N, you know the one).  Kept it steady and strong.

Post run enjoyed a Green Monster with kale, spinach, cucumber, and bananas--Yuum (trust me it tastes better than it sounds)!

I was in the mood for quiche--so spinach quiche it is (this is before it went into the oven).

Downloaded some new tunes today--Old School stuff--LOVE IT!
Today's Song, Bring in the Noise, Public Enemy:

Weekly Group Runs for week of Nov 14th


Racy Runners is a running group for everyone; running towards friendship, commitment, and health.  Come join us--everyone is welcome!
Is this email not displaying correctly?
View it in your browser.








Group Runs for Week of November 14th:

*Thursday, Nov. 17th
5 Miles Run on Henry Hudson
Meet at YMCA at Freehold at 10:20 am
(I will be coming from a Strength Training class)

*Saturday, Nov. 20th
LONG RUN Thompson Park
Meet at parking lot near the playground at 8 am
 
Please do not hesitate to get in touch if you want to arrange a run together any other time.




Guess what--we are planning on running the Asbury Park 1/2 on April 21st, 2012 and we want YOU (yes, YOU) to join us!

You can register HERE.

So far the BRAVE FEARLESS Racy Runners who are signed up (or about to sign up) to participate are:

Nikki
Luanne
Donna
Emily
Jackie
Casi

Please do not be intimidated by the distance--we will show that 13.1 miles who is boss.





Do you want to stay in shape for the holiday season?  Do you want to be healthy and feel strong?  Do you want to train for a 1/2 MARATHON or dare I say MARATHON???

Come and run with us!

Nikki and I are making it a habit to run our long runs on Sunday (we really want to cross a Marathon off our bucket list)--running long runs with someone means we hold each other accountable.  It is always easier to run a long run with a buddy.  Come and give it a try.  It does not matter how far you want to go--we will help you get the distance in that you want/need.  Don't worry about pace--running long runs slow helps to build endurance and make you stronger, so we won't be racing these runs---plus we have to keep it slow enough to chat.

Nikki and I are also working on an Abdomen Challenge---we want that 6 pack (or any definition) so bad we can taste it.  We will definitely fill you in when we see you.

Group run Sunday, November 20th  at 8am--see side bar for information.   We hope you can join us (P.S. I have my brother's engagement party the night before--so if I can get out there hung over--you can certainly give it a try).

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 (you will not hurt my feelings if you unsubscribe--gone from the distribution list but not my heart).

Here are some of the Racy Runners from the November 5th Beauty and the Beach.  We braved the winds to get that 5 miles DONE!
Thank you to all the ladies who came out--Next year we will have to plan this out a little better--I never got my omelet or ladies night out--and I really needed both.

I don't know about Nikki--but I was SOOOOOOO happy with my time.  I really felt strong and I think this was a 5 mile PR for me:)  We even crossed the finish line together--unplanned.
Friday, November 25th (the day after Thanksgiving) is the Freehold BORN TO RUN race at 11 am.  This will be the third year I run this race with Conor and Ronan's first.  This is a family friendly race and I encourage you to go.  You can send in your registration ahead of time or register when you arrive.  Click HERE for more info.  What better way to burn off that pumpkin pie.

5 K with Boys

The boys had off for the NJ teacher's convention, but I still managed to get a ryde at Hammer House in this morning (Ray was playing golf and did not head out until later).  It seems like even our days off are filled with chauffeuring ourselves here and there.  Soccer has been manipulating a lot of our time lately and I am ready for a break.  We have 5 games this weekend and then we have a break until spring---that is of course, not including Winter training....

Anyway, Finn was going to an impromptu practice this afternoon and I really wanted to get a run in.  I was able to convince Ronan and Conor to come with me---YEAH!  We did a 5 K in our neighborhood.  They are so beautiful when they run--I had plenty of time to admire their form and grace as they took off without me at mile 2.  

We are very lucky to live in such a beautiful area; the fall colors are stunning.

I have been trying to have a wheatgrass drink/day--it is not easy--it tastes like ****
Today's Splits:
Split
Time
Distance
Avg Pace
Summary30:47.73.179:42.1
110:05.6 1.00 10:05.6
29:31.8 1.00 9:31.8
39:36.8 1.00 9:36.8
41:33.4 0.17 8:57.1

8 Miles of Clover Hills

Today was a wash in regards to any normal routine.  I had to miss my strength training and head over to the Middle School for open house for the boys.  There was a minor snafu due to timing, since I did not change my car clock yet and I ended up having an extra hour in between the two sessions---so Starbucks it was.

After the 8th grade open house I headed home--I had about an hour and 1/2 before the boys came home and the afternoon mayhem ensued.  So I threw on my workout gear and headed out the door.  It is 70 degrees here in the NE today--sunny, beautiful and a perfect day to run (even though it was on the warm side).  Ended up with 8 miles in my hood--which is very HILLY.  I am glad I got the 8 miles in since this weekend is going to be crazier than normal.

Race Day Recap

Just got home from the Beauty and the Beach Run--so much fun.   I love this event.  It was a little crazy pre-race.  The temperature this morning was perfect for a fall run--around 40 degrees, but the wind at the beach was CRAZY!!!  A few of us met at Orlando's parking lot in town to drive down together and we were meeting everyone else there.

We parked at Pier Village, where the race start has taken place the last two years (this year the start was about .25 mile North).  Parking was easy and very convenient--plenty of spots.  We hesitated to get out of the car--it was so COLD.  When we first approached the tent to get in line to pick up our timing chips we got in a massively LONG line--this was the line for packet pick up.  I was so glad I had picked up our packets the night before.  It was clear that the race was not going to start on time--there were too many women in the line for pick up.  

The chip pick up line was really no better--it was mayhem.  We waited in line to get into the tent only to find out that once inside it was a free for all.  There were many lines approaching the chip pick up table--but little did those in line realize that the chips had to be matched to your bib number and the table was separated into different numerical areas--the signage only visible when actually standing right in front of the table.  So first I waited in a super long line only to realize I needed to be at the other end of the table.  Finally I got the chips for me and C who was driving down alone and we were going to meet up outside the tent.  

Outside the tent we realized that most of our group was not there yet or not in the meet up area, so we hit the porta potty lines--which were not too bad and the porta potties were clean (perhaps a women only race yields cleaner bathrooms).  We finally assembled some of our group for a photo:

The photo did not include everyone--missing was Nikki, my running partner.  We had to snag a photo separately.
Also missing was some Bosom Buddies--we grabbed a photo in the starting area.

I did find C although it was touch and go there for awhile:)
I started out faster than normal and I felt great.  Nikki caught up to me within the first mile--I thought she was ahead of me--we ran close to each other the whole time.  At times I lead--at times she lead.  In the end, she was faster than me and I tried to keep her in sight and follow her lead.  I was worrying that I was losing steam.  In the last .2 mile I saw her ahead and I pushed to catch up, so I could cross the finish line with her:)---Yeah
In true Casi fashion, I forgot to turn off my Garmin, but I think my final time was 45:30.  Here were my splits:
Split
Time
Distance
Avg Pace
Summary45:47.65.009:09.3
19:16.5 1.00 9:16.5
28:57.9 1.00 8:57.9
39:05.4 1.00 9:05.4
49:06.3 1.00 9:06.3
59:15.2 1.00 9:15.2
6:6.2 0.00 30:00.0

This was a good race for me--I ran faster than I normally do in races and in hindsight I probably could have pushed myself a little more...

I don't know if I could have run any slower...

Strength trained this morning at the Y--you know I love that T/Th class--perfect all body conditioning.  I wanted to run after class and I did not have any set mileage in mind---as long as I got at least 3 miles in.  I headed out from the Y parking lot to the Henry Hudson Trail.  I felt great.  I keep my pace SLOW and I really felt like I could have run longer, but I was worried about over doing it after class.  I thought I was doing 12 min miles--I mean, I was SLOW--ended up with an overall 10:51 pace.

I  have the 5 mile Beauty and the Beach run this Saturday.  This will be the third year I am running.  I have come to the realization that I am not a RACER--I am a RUNNER.  I love the training for the run better than I love the actual event.  I sometimes run my training runs faster and better than the actual event.  I have never really tried to race..... I am satisfied with finishing.  My goals are not usually quantitative based.

My goals for this run are:

Run strong
No walking
Feel good
Have fun

.....I know some "runners" find those types of goals lame--thinking what good is a race if you are not shooting for a PR--I understand that their perspective is different than mine and I am OK with that.  Sure I hope my time is good--but if I get wrapped up with times it takes the fun out of the run.  I just started running in 2009--so for me the fact that I can run 5 miles and feel great doing it is such a HUGE accomplishment.  I am not a 7 min/miler and I am unlikely to place in ANY race (unless there are only 3 women running)--but I am happy just to be out there.

Against some obstacles

Yesterday was Halloween--I love this holiday, even though I really am not a "sweet" girl.  Believe it or not I did not have ONE piece of candy--not because I denied myself--I just did not want it.  Now, if people were handing out slices of pizza or plates of nachos--my salty self would be all over that.  

I got a ryde in at Hammer House that morning--so glad I did, because the rest of the day was non-stop ACTION.  Fun but a wee bit crazy.  We did not even have time to fit in all the festivities--please forgive us if we were supposed to stop by and never made it.  Ronan ended up having a friend come over and we had to stay home to hand out candy and be home base.  Finn went out the first time this year with his brother and told me specifically he was too old to have me go too---boo hoo. We ran out of candy and turned out the light at 7:45 pm--I know lame--but I spent over $100 on candy and bought way more than last year......

Today I was all set to run at least 5 after strength training at the Y--I had my bag with my running shoes, heart rate monitor, ipod---wait where is my Garmin and water--why at home on the kitchen counter of course.  So when I realized this, I changed plans and headed to Starbucks--a latte solves everything.  On the way there, I realized I could download an app on my iPhone for pacing.  I picked up water with the latte and headed to the Henry Hudson train.  Runkeeper was free and seemed to work fine, except for the few minutes when I stopped to take a picture and it did not pause properly.  It was OK--but don't worry, I still love my Garmin.
It was a perfect fall day--5.32 miles in 54 minutes